June 21, 2010
How can I help you?
Hope you’re doing great and that you are reaching your fitness goals.
I know that you have set some goals this year for your health and fitness.
I want to help you achieve those goals.
So what I want to know from YOU is…
What can I do for you?
What do you need more clarification on?
What topics should I cover in the next few blog posts?
In the comment box below let me know what you need help with.
What I can do for you to help you reach your goals for 2010…
Thank you & if you enjoyed this Blog please click the facebook icon below.
Looking forward to bringing you more interesting info soon!
If there is a subject you are curious about let us know!
We are having a Blast doing these Blogs for you!!
January 15, 2010
Call ahead to get an awesome stress relief massage from Adrian!!
Dr. Saman Bakhtiar is a Riverside Personal Trainer and Boot Camp Instructor.
If you know anyone looking for personal training in the Inland Empire, send them to Fitness Concepts.
We will take good care of them. He is ‘thee’ Fitness Expert and Body Transformation Specialist this side of Los Angeles and Inland Empire.
Here at our amazing Health Club we are the gym of all gyms….or also referred to as the Gem of all Gyms.
We offer Boot Camps, Fitness Training, Nutritional Consultations and a friendly awesome staff ready to take on all weight loss and fat loss challenges.
January 12, 2010
Best Quotes/One liners of 2009:
The point being in your battle against weight loss, you need to start where it matters the most…in how and what you eat. From there you compliment your efforts with “effective” exercise…and not “excessive” exercise. Too many people are being excessive in what they do, expecting faster results somehow.
– Aerobics (Cardio) is Not Your Priority in Lasting Weight Loss
With the caveat that sugar intake should be VERY minimal, I’d rather go ahead and give my body the substance that it can process rather than some unknown chemical. … Again, better is a relative term. It’s better to smoke one pack of cigarettes than to smoke two packs. Cocaine is probably less harmful than crack. That doesn’t make it healthy. It’s even better to do neither.
– Real Sugar Vs. Artificial Sweeteners: Which Is Better?
I eat clean 90% of the time so that the other 10% of the time, I can relax and do whatever. I can eat sushi without being concerned about the rice. I can dig into the chips and guacamole at a Mexican place before my plate-load of carnitas. I can have a drink or two while watching football with friends.
– Cheat Meals, Flexible Eating, and Dietary OCD
“Stimulate and don’t annihilate”
– Get Bigger Muscles by…Walking?
In the end, we all just need to go back to the basics. Eat Real Food! Do that and you can forget worrying about the cardiovascular protection of omega-3s or how many egg yolks you should eat to lower your blood pressure.
– How A Paleo/Primal Eating Plan Improves Your Health; And Why None Of It Matters
Along with trans fats, sugar is the worst thing you can put in your body.
– Marketing Lies: There Is No Such Thing As “Healthy Sugar”
Perfection is an illusion, it means there is some final destination to be achieved (and disappointment to be had if you don’t get there). Strive for living daily instead, not trying to achieve a goal that your happiness is depending on. Your happiness is now.
– Deep Thoughts……More on Weight Loss, Health, and Living
So many people accept illness as a regular part of being alive. But is it really? Is illness the normal human life, an inevitable part of drawing breath? I don’t think it is.
– How Do You Repair Your Immune System?
Many people are overweight despite eating hardly any food…so while calorie deficit is needed to lose weight, it’s only in relation to how optimal the overall metabolism is running in the first place. Have a hampered liver and it will also negatively affect your fat burning metabolism.
– Speed Up Your Metabolism – Fatty Liver Disease
You probably noticed I left one off. Here’s a statement to ruffle some feathers: Do not drink soy milk. If you want to know why, go back to the anti-nutrient section. Add to that very high levels of omega-6 fatty acids in soy fat. It’s really not good for you.
– Nutrition In Milk And Milk Substitutes
We have seen healthy societies with various %s (high and low) of carb intake but they all have one big thing in common…they all eat natural “real foods”. They also have another thing in common, once people from their culture move into a more “modernized” food environment, then the health benefits seen previously decrease dramatically.
– Are Low Carb Diets Over-rated for Health and Longevity?
The reality is that humans started cooking food because it makes food more easily digestible, rather than making it more difficult to digest. There are some exceptions, but for the most part, this is true. And the only measure of how nutritious a food is, is how well the body can digest it.
– Are Raw Vegetables Healthier Than Cooked Vegetables?
If you don’t like something….change it or quit whining about it. Anyone can change their job, anyone can move to a different state, anyone can stop doing so much inorder to spend more time with family, anyone can make time for simple exercise, anyone can find ways to eat healthier. Dump the excuses and just take action to make a change now.
– Urgent Changes to Make in Your Vocabulary Today (for Health and Happiness)
Proteins and fat lowered a bit % wise, but carb% increased dramatically (primarily thanks to the whole “low fat” movement that could turn out the be the worst advice ever given). We are not saying carbs are the enemy, but we know that quality matters…..so let’s see where we are getting our carbs from. While fruits and vegetables have marginally increased, cereal grains and sugars have skyrocketed.
– Obesity, Diabetes, and Other Diseases vs Food Trends in Pictures
So knowing that pastured eggs are markedly more nutritious than conventional eggs, along with being more flavorful and safer, you have another reason to support your local farmers. Pastured eggs are more expensive, but they are also more nutritious. Check out your local farmer’s markets and buying clubs.
– The Truth About Free Range, Organic, Cage Free Eggs Nutrition
“If you told me you were going to jail and only had a barbell and didn’t want to get raped in the showers and could only do one exercise to put mass and strength on, then I’d tell you to do the snatch deadlift on a platform.”
– The Best Muscle Building Exercise…If You Had to Pick One
If you’ve been around here for any length of time, you already know that I’m no fan of grains, whether processed or whole. Unfortunately, those of us that think such blasphemous things against those “wholesome” grains are an anomaly. So for those that still think whole grains are an important, healthy, wholesome, and necessary part of the diet, let’s look at just a few of the issues.
– The Real Truth About Those “Healthy Whole Grains”
It all boils down to the simple equation that if you put your feet in a stiff shoe, you are not going to use all the muscles in your feet. What happens when you don’t use muscles? They get weak. Add an addition unnatural stride (heel striking) with weak feet and you create instability at the base of your body (your feet hitting the ground). That translates up your knees, legs, back and creates compensatory movements (such as overpronation) and injuries.
– Cure all Running Injuries (and Pain) with One Simple Fix….Barefoot Running
Instability of the scapula is a major cause of shoulder issues, so my goal is to teach the muscles to work together to make sure my scapula is moving within the joint as it should be. And there are a load of muscles that connect to this bone: deltoid, traps, biceps, pectoralis minor, rhomboids, serratus, and rotator cuff to name a majority.
– How To Improve Scapular Stability For Healthy Shoulders
IF is not about starvation, it’s not about crash dieting, and it’s not about quick weight loss (even if results may happen quickly for some). To me it’s all about a lifestyle and lasting approach to improving your health, redefining your relationship with food, to reduce unnatural cravings, get back in tune with the natural survival design of our bodies, optimizing your glucose energy metabolism and just an easy and simple approach to lasting results.
– Intermittent Fasting has a New Name….Intermittent Feeding
As you can see, I don’t think that you need to 100% give up coffee or alcohol to be healthy. I enjoy both and am unlikely to go completely clean from either. If you stick with the a low intake of both and pay attention to how you feel after having them, there’s no reason that you have to be completely ascetic.
– Caffeine, Alcohol, And Health – How Much Is Too Much?
The bottom line is that humans have been eating eggs, meat, and butter for a really long time without heart disease and cancer. Yet somehow, now heart disease and cancer run rampant and the food industry is always there to protect us from eating these wholesome foods.
– Real Foods Take On Fake Foods: Butter, Bacon, And Eggs
Wrapping up the year, we mainly want to thank YOU the readers for making this a great 2009 at Fitness Spotlight (with all your contributions/comments).
We look forward to more great things to come in 2010!
HAPPY NEW YEAR!!
PS. If you have any great quotes or one liners you heard this past year, please feel free to share them in the comments below as well.
I always have a blast bringing you my latest thoughts and inspirations!!
Thank you and if you enjoyed this Blog please click the facebook icon below and share with your friends.
Looking forward to bringing you more and more info all the time!!
If there a subject you would would like us to focus in on just post a comment.
We are having a Blast doing these Blogs for you!!
Thanks for tuning in!
August 14, 2009
Hello Fitness Concept Friends and Blog Readers:
I did an interview with my best friend and all around great person Will Duggan. Now Will is definitely not your average Joe. He has it all. He has managed to excel in all areas of his life (He is a senior electrical engineer, successful model and a national bodybuilder). He is truly an inspiration.
In this interview I ask will about his philosophies about training, diet and life in general.
WHAT DO YOU DO FULL TIME (SCHOOL, PROFESSION,ETC.)?
I live a very enthusiastic and dynamic life, but have an equal balance of fun to break the monotony of work, school, and training. I graduated top of my class with my Electrical Engineering degree at California State University, Long Beach, being recognized on The National Dean’s List of the United States of America. In addition, I finished my graduate degree in engineering at USC, with a 4.0 GPA. I am currently employed as a Principal Multi-Disciplined Engineer. My surroundings are the catalyst to success, allowing my knowledge to grow daily, at an exponential rate.
FITNESS PHILOSOPHY (WHY YOU STAY IN SHAPE, ETC.)?
Since the mind is by far the superior ‘muscle’ in the body, succeeding in training it will allow your body to follow. In example, you must prioritize your responsibilities and teach yourself discipline and focus. It is all too easy to join your friends at happy hour then it is to drive to the gym and leg press 1500 lbs on leg day. I personally enjoy staying in shape because this is something you can carry with you day in and day out. It is a fantastic feeling of well being, all day long. The characteristics mentioned above traverse beyond the realm of bodybuilding and can be carried over into your personal and professional life as well. Observe any successful individual, and you will notice an aura of motivation around them.
Fitness of the mind…first. There is no magic to my training so I won’t bore you with a typical routine that can be seen in any magazine dating back to the beginning of the press. Basically, I train a big muscle (chest, quads, back, etc.) and a small muscle (biceps, triceps, calves, etc.) beyond failure in one workout, once a week.
What distinguishes me from the next is the passion and enthusiasm in which I train.
There must be a certain level of tenacity and initiative deep in your heart when you enter the gym in order for any gains to be achieved.
I feel it is vital to have a structured, weekly plan although when I feel tired or my mind is not 100% into a workout, I won’t put myself in jeopardy of injury and will find something else to do that evening.
TELL MY FRIENDS WILL, A LITTLE ABOUT YOUR BIO…
I was born August 23, 1974 in Mt. View, California and resided in the Bay Area for 22 years. Driven by a competitive spirit at an early age, I played baseball for 13 years and football for 10 years. I was the captain of both my football and baseball teams.
I was introduced to boxing by a friend and decided to try my hand at the more individual sport. I immediately took to it and had every intention on turning professional, when I injured my back. The result of my doctor ordering me to the gym is how my bodybuilding career began. My body responded instantly and I immediately had a passion for improving my body composition. I decided to enter my first show (1994) as a teenager where I won the overall at the Monterey Bay Classic.
I won’t bore you with the long list of all my championship competitions (but you can click on any of my pictures and check out my website) and awards but just to show my drive I will tell you that over ten of these I placed 1st place overall.
Instead of focusing solely on physical improvement or exclusively on intellectual development, I personally feel striving for excellence in all facets of life will allow me to develop into a successful, well-rounded human being.
“Life is a great big canvas…..throw all the paint possible at it.”
WHAT ARE YOUR FUTURE PLANS?
In my professional life, my immediate objective is to learn as much as possible and become a prolific engineer. Knowledge is something that nobody can ever take away from you. I also am a volunteer speaker visiting middle and high schools to convey to the younger generations the importance of an education. The goal is to spark the student’s interest in math, science, and engineering, and to increase their awareness about careers in these fields.
As far as bodybuilding is concerned, I may take a bit of time off from the competitive arena for a bit, so I can channel my energy into growing my personal life as a soon-to-be husband.
ADVICE FOR PEOPLE WHO WANT TO HAVE A PHYSIQUE LIKE YOU?
First, we all need to understand that every person who exists on the face of the Earth is comprised of a unique genetic composition. Unless there is a way to change your parents, what I am basically saying is that no matter what extremes we result to, we cannot all look like the Incredible Hulk. Setting attainable, realistic goals is the first step, along with convincing yourself that many sacrifices will have to be made along the way. Once again I am reverting back and emphasizing the importance of mental strength and preparation.
“Train your mind, and your body will follow.”
Second, put together a training regimen that will push you to the max without discouraging yourself. Keep a mental photograph of an inspirational figure or picture that will force you to crank out 3 more reps as the lactic acid incinerates your muscles. Train beyond failure with a spotter. Unless you are running for office, keep the gossip to a minimum. Let your physique do the talking, not your mouth. Don’t fall into that class of people. Make your own class. Wear your walkman.
Third, adapt to a wholesome and nutritious everyday diet that will nourish and nurture your body through your intense training. Depending upon how drastic of change you need to make from how you already eat, this may be the toughest battle. Nevertheless, your body will quickly acclimate to your new nutritional regime and the results will be undeniably worthwhile. Our bodies parallel that of a young child. It is plain and simple. We both need to eat healthy to grow.
You wouldn’t feed your newborn a Big Mac would you?
Fourth, get plenty of rest. The misconception many have is that we grow in the gym. This is an erroneous belief. Growth actually occurs while we are sleeping. We break down our body in the gym, and the reparation occurs during rest. Keep those late nights out to a minimum.
Sacrifices. Sacrifices. Sacrifices.
Success to me, is hanging on when others have let go.
Will, what’s your thoughts on nutrition and fat loss
There is no 3-day class telling someone the exact food to eat.
Once again, our body is one of a kind, and from a specific point of view, what works great for me, may only be mediocre for you, and vice versa.
Use the trial-and-error technique and document your results. Account for what and how much you ate, what time you ate it, and most important, how you felt afterwards.
If you talk to 10 different athletes, you will get 10 different answers. Keeping that in mind, there is a more general perspective. I will share some fundamental tips of training and diet that I employ which will lay a sound foundation for the beginning of our reconstruction. These are generalities which will work for everyone, however, specific personal modifications are encouraged.
1. Do at least 45 minutes of cardiovascular activity of your choice in the morning on an empty stomach. This will speed up your metabolism and allow you to burn more body fat. Keep a wide range of cardiovascular ideas available (bike, swim, racquetball, etc) to avoid boredom. Boredom inevitably leads to neglect.
Always have fun and enjoy your workouts….
2. Eat high protein. This is the staple for feeding your muscles and will promote growth. Insufficient protein will cause the body to enter a catabolic state which will eventually ‘eat’ its own muscle for food. Try to utilize clean protein sources. Some good choices are chicken breasts, tuna, flank steak and egg whites.
3. Minimize intake of simple carbohydrates. This is the primary source of energy for the body. Our objective is to tap into our fat storage (the SECONDARY source of energy,) and utilize those cells for energy which will conclusively create a leaner you. Consuming an abundance of carbohydrates will only result in the body metabolizing those calories as energy, consequently, never burning any body fat.
4. Take multivitamins and amino acids daily. Amino acids are the “Building Blocks” of the body. Besides building cells and repairing tissue, they form antibodies to combat invading bacteria & viruses. In addition, they carry oxygen throughout the body and participate in our objective, muscle growth. When protein is broken down by digestion the result is known amino acids. Eight are essential (cannot be manufactured by the body) the rest are non-essential (can be manufactured by the body with proper nutrition.) Because our bodies do not produce these eight essential amino acids, it is imperative that we must take them on a daily basis.
5. Drink plenty of water. Muscle is 80-85 percent water. Not consuming enough H20, will cause the body to become dehydrated. The logic is simple. You lose water, you lose muscle.
These five universal steps apply to and will assist every person wanting to improve their body composition regardless of how unique we are.
All in all, improving your body is extremely gratifying. We all need advice in the beginning, however in the end, the recognition for all of the hard work is credited to you; the one who had the most focus, discipline and commitment to their objective.
Also click on any picture of him to take you to his website….