One of the most common criticisms about ketogenic is that they are ineffective when it comes to building muscle. Due to the low protein intake and almost non-existent carbohydrate intake, it’s easy to see why a bodybuilding enthusiast would avoid the ketogenic diet in favour of a traditional bodybuilding diet (high protein, high carbohydrates, medium fat).

But you don’t need carbohydrates to create glycogen, they are just the easiest way to do so. A process called gluconeogenesis can turn protein into glycogen, and dietary fats can be used to increase blood ketone levels. You can also take exogenous ketones to further boost energy production.

Studies have demonstrated that a ketogenic diet does not affect strength performance, for example a study on elite artistic gymnasts found no difference in strength performance whether on a keto diet or not [1]. Building muscle may not be quite as easy while on a ketogenic diet, but if your goal is preservation of muscle mass while losing body fat it may be an advantage.

A study on 18 untrained women found that resistance training combined with a fat loss diet (either ketogenic or normal) produced better results in the ketogenic group [2]. How successful you are will depend on your current level of training, your current body shape, and your goals.

Someone who has not exercised regularly in years but starts weight training while on a ketogenic diet will get amazing results. Whereas someone who has been training at a high level for years but swaps dieting techniques from high carb to keto may notice a small drop in progress – but progress all the same.




Androsurge by Jacked Factory Review

There are a lot of anti-estrogen supplements on the market that claim to ‘reduce estrogen’ and keep your hormonal balances in place. But do they really? With little reviews or reliable feedback on most products, as a consumer it can be hard to find the ‘right’ estrogen blocker without wasting a lot of time and money.

One product that really stuck out to us (in a good way) was Androsurge by Jacked Factory. Androsurge is their natural anti-estrogen supplement, aromatase inhibitor, and also a testosterone booster.

Androsurge wasn’t just picked at random. After performing some thorough research into what is currently on the market, we came across that product. Including the many reviews on, there are also a lot of other reputable supplement review sites, such as Spot Me Bro, who rank Androsurge as their #1 estrogen blocker.

In addition to all of this information from various sources, we’ve also looked at the ingredients within the product. Androsurge has a completely transparent label, and sufficient dosages of each ingredient, not to mention they are all backed by science and not just put in the formula for the purpose of doing it.

Androsurge Ingredient List:

Vitamin D – 1000 IU
Zinc – 9.5 mg
Grape Seed Extract – 150 mg
DIM (Diindolylmethane) – 150 mg
Rhodiola Root Extract – 125 mg
Eurycoma Longifolia Root Extract – 100 mg
BioPerine – 5 mg




The Top Estrogen Blocking Ingredients for 2017

DIM (Diindolylmethane)

Probably one of the most common and known ingredients out there for blocking estrogen is DIM (Diindolylmethane). It’s a well-known ingredient for a simple reason, it works! There are a lot of supplements on the market that claim to ‘be the best’, but only the real top anti-estrogen supplements contain a sufficient dose of DIM.

Grape Seed Extract

Grape Seed Extract (GSE) is also another great product that can help inhibit an enzyme known as aromatase. This would be the enzyme that converts testosterone into estrogen. GSE can help prevent estrogen formation, long with a lot of of benefits. Finding a natural estrogen blocker that contains both of these ingredients would be optimal for getting the most out of the product.


Résultat de recherche d'images pour "Prenatal Workout"When it’s too costly or inconvenient to make it to a prenatal workout class, pregnancy exercise DVDs can be a fantastic solution. There are a variety of products on the market, but here is a review of a few of the options to help moms-to-be stay in shape and prepare for labor and delivery.

The Divine Mother Prenatal Yoga Series

Yoga for pregnancy is an excellent way to stay in shape, develop flexibility and lower stress in pregnancy. The Divine Mother Prenatal Yoga Series with Anna Getty is based on Kundalini Yoga, and is both a relaxing and invigorating yoga workout. Easy to follow, without undue repetition, and with plenty of stretching, this DVD can almost be done entirely with the eyes closed, it’s so relaxing.

While it lacks a section on Kegels, the typical pelvic floor strengthening exercises pregnant women are encouraged to perform, the squats used during a modified Sun Salutation section and in other sections serve as a more pleasant way to achieve a similar objective.

Contributing to the popularity of this workout is the amazing Asian-fusion soundtrack, details of which are included in the extras section of the DVD. The music not only makes for a great yoga session, but could be easily added to a birth playlist, or just for listening to in the car.

The only downside of this DVD is that most of the closing meditation is done in easy pose, with only a short stint done lying down in total relaxation. However, traditional yoga lovers will embrace this one—a must have.

Leisa Hart’s Fit Mama Prenatal Workout

Leisa Hart combines a salsa dance prenatal aerobic workout with a yoga fat burn, labor and delivery prep session, and a stretch and relaxation wrap up. More mainstream aerobics-class than yoga, it lacks the meditative and relaxing quality of the Divine Mother Prenatal Yoga Series, but the salsa workout certainly is fun.

Hart’s aerobic salsa dance is simple enough to master in a couple of tries, but complicated enough to keep the exerciser’s mind more on the moves and less on the fact that she’s exercising (always a plus). Most moms-to-be will probably find it too taxing to do both the salsa dance and the yoga fat burn followed by the floor exercises, but one or the other serves just as well for a good prenatal workout.

Warning: The yoga session is anything but relaxing with a little too much repetition. The abdominal and pelvic exercises call for a lot of self-imposed resistance and tons of Kegels. These types of exercises can be difficult to master and may leave the viewer wondering if she’s doing it correctly.

Still, the DVD offers a wide variety of exercises and provides yoga in a mainstream setting. Plus Hart’s peppy attitude and comments are good at keeping the spirits up.

Shiva Rea Prenatal Yoga

This pregnancy yoga DVD offers a variety of different postures, with three models to follow depending on trimester. The postures feel good, and there is a focus on pelvic floor strengthening. It also has a long, satisfying relaxation section at the end of the workout.

The downside to this workout is that it calls for a number of props in order to properly do the postures, especially for women in the second or third trimesters. For those who don’t like dragging a chair over, or modifying everyday household items into a block and a strap (a jack-in-the-box and a rolled-up towel, perhaps?), it invites poor form, injury, or a less satisfying workout.

For healthy women experiencing a normal pregnancy, prenatal workout videos, including prenatal yoga, are an excellent way to maintain health and wellbeing during the duration of pregnancy. Of course, pregnant women should check with their midwife or doctor before starting or continuing any exercise program.

Résultat de recherche d'images pour "Training Arms"While travel often stresses the upper body areas, you can recuperate and reinvigorate with these natural strength moves right in your hotel suite.

Anyone traveling nowadays knows about the extra stress to upper body areas that most journeys involve. A day on the road sees you pulling suitcases, or carrying heavy briefcases or laptops on your shoulder. Then there are the periods spent in hunched or limited positions on planes, trains, or the highway. Often, this combination of demanding movement, along with the hours of immobility, can only be addressed after arriving at your hotel. Even if there is no gym on site, you can still use your to fit in a shorter version workout targeting the major upper body muscles one day, then train your lower body muscle groups on a following day.

However, if there is a gym in your area and it’s shoulder day you ought to do the best shoulder workout for boulder shoulders to maximize your results, especially if you can train a lot during the week due to work, school, etc.

Turn your suite into your mini-gym

When there’s no time for outdoors or health clubs, improvising right within the space of your accommodation can still provide a worthwhile session. Mark Saunders, an executive personal trainer in Tucson, Arizona, is enthusiastic about fitness routines on the road. “It can help reduce trip stress, burn extra calories from business meals and help ease the transition into your routine back home,” he points out. “It can also help you maintain regular sleep patterns in foreign beds and minimize the effects of jet lag.”

Take advantage of the surfaces and furnishings of your room for some stretching, cardio and strength movements. Lightweight rubber exercise bands are the key equipment to pack for on-the-road upper body training sessions. Aside from these and a jumping rope, the only other equipment will be your a chair, bed, and a door frame in your room. You can even do in-place cardio drills in your room—in-place high-stepping, jumps, or lunges.

Always train for intensity and efficiency: for instance, if you’re traveling for a week or more and you usually train at least four days a week at home, aim for a minimum of three days a week while you’re away. .

Multi-functional exercise for time-pressed workouts

Choose exercises that target several muscle groups at once. All of the following provide either core training or multi-muscle exercise:


You can either do some jump ropes, stair climb, or run in-place.

Upper Body:

  • Crunches – always start with abdominal crunches. Your lower back needs to decompress and stretch out.
  • Reverse Crunches – work the lower abdominals.
  • Rotational Crunches – target the obliques with more difficult side-to-side crunches.
  • Knee Raises – work the abdominals with sitting, lying or hanging knee raises.
  • Crunches with Exercise Band – using the band’s resistance to raise the torso.
  • Push-Ups, Military Style – for the pectorals, but also beneficial for shoulders and triceps.
  • Push-Ups, Wide-Arm Style – a good warm-up for the pectorals, deltoids, triceps and upper back muscles.
  • Standing Flyes with Exercise Band – target inner/outer pectorals and anterior delts.
  • Tricep Dips – off the edge of a stable chair; advanced version with feet on bed.
  • Tricep Push-Ups – hands together to form a triangle under chest, target the triceps.
  • Tricep Pressdowns – using an exercise band over a door, extend the arms downward flexing the triceps.
  • Wide-Arm Pull-Ups – using the upper frame of a door area, take a wide, firm grasp of it to lift up to shoulder level, targeting the lats, biceps and forearms.
  • Biceps Curls with Exercise Band – perform standing with exercise band looped under feet.
  • One-Arm Rows (with suitcase) – use a medium-size, flat suitcase to simulate one-arm rows on the edge of a bed, targeting the lats and biceps.
  • Upright Rows (with suitcase) –curl a medium-size suitcase toward the chest to target the upper back (traps), outstretched and rear deltoids.
  • Anterior Raises – holding a phone directory, raise arms to shoulder level and then slightly curl lower arms.
  • Hyper-Extension – target lower back muscles by lying on a bed face down, arms and legs extended, then raising the opposite arm and leg 2-3 inches.

Résultat de recherche d'images pour "Workout"When it comes to choosing the best workout plan, what type of plan you should select depends upon what you ultimately hope to accomplish. For instance, if your goal is to lose weight, the best plan for you will differ from that for someone whose goal is to build muscle mass or someone whose goal is to increase his or her endurance. Then again, just about any form of exercise will help you lose weight, as long as you don’t increase your caloric intake, but some workout plans are better than others for maximum long-term weight loss, just as some plans are better for achieving the objectives of building muscle mass or increasing endurance.

Best Workout Plan for Weight Loss

In order to lose weight, you must expend more calories than you consume, and some activities and exercises cause your body to burn more calories than others. For example, if you walk eight miles at a moderate pace, you’ll burn an average of 475 calories, but if you speed-walk instead, you’ll increase calorie expenditure by another 100 to 125 calories. On the other hand, if you run those eight miles, you’ll burn approximately 850 calories. (

If health reasons prevent you from walking or running, consider some of the following calorie-burning activities that are less stressful on the knees and legs:

  • Learn yoga or take a Pilates or water-aerobics class: These are all effective ways to burn calories and, ultimately, lose weight.
  • Start bicycling: Set the gears so the bike isn’t too easy to pedal and, if possible, ride over hilly terrain, which is far more physically taxing than riding on level ground.
  • Go swimming: Do as many laps as possible for at least 30 minutes without stopping.

You should also consider purchasing a calorie-counting guide or at least using one of the many calorie counters that are available free on the World Wide Web. You might also benefit from reading “Weight Loss Program to Increase Metabolism.”

Best Workout Plan for Building Muscle Mass

According to Arnold Schwarzenegger, seven-time winner of the Mr. Olympia title, the best way to build muscle is by challenging your body to the maximum with supersets. For instance, work biceps with triceps, chest with back or thighs with hamstrings; and after warming up with a light set, go immediately from one exercise to the next, performing a total of at least 20 combinations and resting only two to three minutes between each combination. Some examples of supersets include these:

  • Squats or leg presses supersetted with leg curls.
  • Sissy squats with stiff-legged deadlifts.
  • Bench-presses with bent-over or cable rows.
  • Barbell curls with lying tricep extensions.
  • Lateral raises with pullovers.
  • Incline bar bell presses with chins or pulldowns.
  • Dumbbell presses with behind-the-neck chins or pulldowns.
  • Crunches supersetted with leg-press or donkey calf raises. (Holman, 1995)

Best Workout Plan for Increasing Endurance

Any form of exercise that increases your heartbeat rate for at least 30 minutes will build endurance. Running, of course, is a surefire way to increase endurance, although you might try a “fun” alternative like rollerblading, which will not only build endurance but also tone your lower body and increase your stability and balance. There’s also jumping rope, playing tennis or badminton, swimming or bicycling, but if you chose biking, set the gears so that the bike isn’t easy to pedal and don’t merely cruise aimlessly around the neighborhood. (Ebron, 1995)

In summary, any workout plan that builds muscle or increases endurance will also burn calories, so regardless of your goal, if you exercise, you’re obviously going to lose weight, that is, unless you correspondingly increase your caloric intake. But that’s one of many benefits of exercise. In addition to improving your health and making you feel better, both physically and mentally, being physically active allows you to indulge, at least on occasion, in your favorite foods and do so without fear of gaining weight.

Résultat de recherche d'images pour "House Workout"Productive and fun housework

Cleaning house is a necessary job that many people dread. But there’s no reason it can’t be fun, productive and provide a good physical workout. It’s all in how you approach the job.

Treat housework like a workout

Make sure there are no distractions. Turn off the telephone and television. This is an appointment with yourself just as important as if you were going to the gym. If you approach your housework this way, you’ll accomplish more and get it done faster.

Workout clothes

Put on comfortable working clothes or even an exercise outfit with exercise shoes. Wear cotton gloves to protect your hands. Bring along rubber gloves to wear over them for wet work. Be prepared to work quickly. The housework workout can burn a lot of calories depending on how quickly you move.

Housework supplies

Use a bucket to hold your supplies. You’ll need a spray bottle of glass cleaner (straight vinegar works wonderfully and is cheap and environmentally friendly), spray bottle of all-purpose cleaner, furniture polish and three terry cloths – one for each cleaner. Terry cloth rags are the best cleaning rags you will ever find. Just cut up old bath or hand towels into sections large enough to fold over two times into a square. This way you can get more cleaning from the same rag. Simply unfold and refold to reveal a new clean section of the same cloth. Bring your long handled dust mop and vacuum cleaner. Put the cleaners and cloths in the basket and you’re ready to start.

Plan the housework route

If you have two or more floors, start at the top floor. Complete one room and then move on to the next. Use the dust mop to go along the ceiling, corners and the floor. Work from left to right and move from a clean area to a dirty area. Go around the room using the glass cleaner and then the furniture polish where needed.

Use the all-purpose cleaner to wipe marks on walls and to wipe down doors and handles. Doors are often overlooked but they are the first thing people see. Keeping door handles clean helps eliminate germs which could cut down on family sickness.

Efficient vacuuming and dusting

To vacuum, start at the far end of each room and back your way out the door. If you have a large house, you’ll probably find it more efficient to complete the spray cleaning and vacuuming in one room and then move on to the next.

If your house is small with smaller rooms, it may be more efficient to do all the spray cleaning for the entire floor and then do all the vacuuming on one floor. Get a long extension cord to vacuum all the rooms on one floor without having to plug and unplug the cord in each room.

If you have hardwood, tile or other bare floors, you may prefer to use a broom or dust mop instead of a vacuum.

Spotless bathrooms

To clean bathrooms, put the mats in the hall to be shaken out and vacuum or sweep the floor. Replace the garbage bag. Put the full bag into the hall.

Spray the cleaner into the toilet bowl and leave it to loosen the dirt and grime while you spray the rest of the bathroom. Vinegar is an excellent cleaner for the entire bathroom. Simply spray the mirror, counter, sink, toilet seat and around the outside of the toilet. Use your cloth to wipe the mirror, counter top, sink and then the toilet seat and outside of the toilet in that order.

You can enjoy housework

Continue with the rest of the rooms in the same manner. Once you have your route planned and your methods perfected, you’ll be moving through your house in no time. Think of housework as a challenge and a way to get in shape and you may actually enjoy it.

Résultat de recherche d'images pour "Opera"Some time ago, in a land far, far away (i.e. myspace) I was asked by a group of one to start a new blog series called Ask the Tenor. So here is your opportunity to ask me anything. I hope to open the world of the art form to you, by giving you, the reader, the opportunity to pick my brain on the art of classical singing. Of course, when I say anything, I actually mean almost anything. Please don’t be too rude or vulgar and try to stay on topic. Here are some things to ask me about:

What is vocal range, and what is yours? What do you eat on singing days? How do you become a singer? Who is your favorite opera singer of all time and why? What’s the difference between a tenor and a counter tenor? Which came first the chicken or the egg? On American Idol, what does Paula Abdul mean by “pitchy”?

Pretty much anything and I will try to answer it. If I can’t, I’ll make up a convincing answer and do a little research for you. So, please email me your questions, and I will pick the best ones and feature them here!

Without further ado, I give you Ask the Tenor:

Do you recommend forms of physical exercise before performances? – Philip in California

I believe a light cardiovascular workout to get the blood flowing is a good thing. Several of my colleagues go for walks, runs, swims, bikes, hikes, etc. the morning of performances. One thought is to build it into your daily, routine and not skip it on your performance day. I had a good discussion with the baritone soloist, Neil Nelson, over dinner back in April while singing a Mozart festival in Fort Myers, FL with the Southwest Florida Symphony. Neil has been coaching high school football. He tries to workout daily. I know of several other singing colleagues who try to fit a workout in as well.

I too, am a Tenor, and have been dying to ask another professional about this. Am I the only person that feels that Jussi Björling is a ‘better’ singer than Enrico Caruso?

I love Mr. Caruso, but since I’ve discovered Mr. Björling, I can’t bear to listen to any other tenors. – Tony in New York

What a great question. I am quite fond of Jussi Björling ‘s singing as well. Both are incredible singers. Let me frame this answer up a little. First problem is the recording archive of both of these singers. Caruso’s recordings for the most part are mono-analog recordings. Björling arrives in the stereo age, and though his recordings are also analog, many are stereo. Also video quality is better, so we get to see Björling perform in more clips. My thought is that it is hard to take into account very old recordings because they can be sped up, slowed down, cleaned up, scratchy, etc. (a lot to do with the source material and the technology of the time) Now that we live in the digital age, we are used to clarion clear sound.

Björling was an incredibly versatile singer, and you can find recordings of him in several different languages and styles. In my opinion, he was as linguistically gifted as another tenor I like, Nicolai Gedda. Caruso, like many Italian and German singers of his time only sing in their native tongue. For instance, most of the recordings by my favorite tenor, Fritz Wunderlich, are in German, even the Italian opera and love songs. Very rarely do you hear him sing in Italian. (Here is a review of a recent documentary on Wunderlich’s life and singing)

Better singer? I’m not sure, though Björling is definitely much more versatile, it seems he sang practically everything. You cannot however deny that both singers sang with a great deal of passion and characterization.

There is my spin on it.