An Introduction to Intermittent Fasting

09:04 Eugene Madondo 0 Comments


In the past our ancestors used to go for days without food, and then they would find some food and feast. Our ancestors used to be hunters, and not all hunts were successful, so depending on whether they caught some buck or not they would go without food for days and then have lots of food when they caught the buck. I am pretty sure that they ate fruit from trees as well but that is not food, fruit is a mere snack.  I am also pretty sure that were more concerned with staying alive than having a balanced diet (which is important, but it’s not what I am discussing today). The periods of eating and not eating of ancient humans, and the meat (protein and fats based diet of the past) diet they used served them well at the time, after all they survived (proven by our existence).
Henry Cavill hardcore ripped body for immortals
Get a body like Henry Cavill in immortals using intermittent fast, a body like a greek  god

In today’s world of obesity, a way we can resemble the eating patterns of the past is by using their system of periodical feasting and fasting. Even though for us it is optional, for them it was not by choice. We call resemble this periodical eating, intermittent fasting, it has been found to have many benefits which include losing fat and having lean muscular bodies like our forefathers.

What is intermittent fasting?


Intermittent fasting  is a method used for weight loss, to gain lean muscle whereby you don’t actually have to be on a diet but you control the periods when you eat and when you don’t eat (only consume water, chew some gum and maybe have a cup of coffee without sugar of course). It has different results for everyone depending on your level of activity and how healthy your diet is to your body fat composition and insulin resistance level. A person who has a higher body fat (an overweight or obese person) I feel would be better served by a proper diet and workout program first before they could see real dramatic results from using intermittent fasting. Intermittent fasting works well for those who have that stubborn layer of stomach fat that is preventing them from being shredded. Intermittent fasting is helpful if you are already lean and you want to stay lean all year round with minimal effort whilst eating what you want.

The Two Main Ways to Use Intermittent Fasting


Intermittent fasting lifestyles are designed to fit in with your lifestyle and activity levels, so each person has to adapt each intermittent fasting protocol to their lifestyle. There are two common approaches to intermittent fasting, the daily shorter fasts or the longer (24 hours) but less frequent fast which are done a couple times per week.

Daily intermittent fasting – Is done every day, or on most days of the week, in this type of approach one has an 8 hour window in which to consume their daily meals. This means that you fast for 16 hours of your day. You do this by skipping breakfast and having your first meal around lunch time, and your last meal at around 8pm. You can eat 3 meals evenly spaced in that 8 hour window or maybe two large meals during that eight hour window.

Weekly 24 hour fast – this is a method whereby you fast for 24hours straight for 1-2 days per week, Note that this does not mean you will not consume food during that day it only means if you have a meal at 7pm on Wednesday then you will fast till 7pm on Thursday. This is the more difficult fasting method when compared to the daily intermittent fast.

Other ways of fasting:


As I said before, each person could experiment and find an intermittent fasting method which works for them, an example of another method is to have an alternating day intermittent fast or you could fast for 5 days of the week and eat normally for the remaining two days. It depends on what suites you, but it is important not to over eat on days when you are not fasting so that you get the best results. The good thing about intermittent fasting it’s that it gives you discipline, to control yourself and your desire for food, it gives a strong self control that even on days when you are not fasting, you think about the food you decide to put in your body, you think before you have that late night snack because when you are fasting, late night times are usually after your feeding period so you do not have mid night snacks which will not be used up by your body but stored as fat.

Benefits of intermittent fasting


Intermittent fasting reduces blood glucose and insulin levels, it also keeps your metabolism strong which is good for burning calories so they are not stored in your body as fats, it is useful for maintaining lean muscle mass and it increases hormones such as growth hormone, glucagon and adrenaline which aid in torching body fat and also it decreases blood pressure.

This post is a more in dept post on intermittent fast, to help anyone who does not know of intermittent fasting, I have written about intermittent fasting before in other blog posts and have shown and discussed my experiences using intermittent fasting.

Here are some of those posts:

The end of 6 weeks of intermittent fasting and compound exercise combo
The intermittent fasting bulk

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‘I’m not the greatest, I’m the double greatest.’ – Muhammad Ali Greatest Quotes

00:39 Eugene Madondo 0 Comments


Perhaps the greatest boxer of all time, Muhammad Ali always had a lot to say during his days in the ring. Whether it was about himself and how great he was “It’s hard to be humble you’re as great as I am.” Or whether he was just telling his opposition how he was going to beat them, or whether he was defending his religion or getting involved in politics in a then racist country. He was a man who talked the talk but also walked the walk, stating “it’s not bragging if you can back it up.”

A tribute to Muhammad Ali
Muhammad Ali The Greatest

Here are 10 of Muhammad Ali’s greatest quotes to inspire you guys to work hard both in the gym and outside the gym, so that you too can achieve success and greatness:


“Impossible is just a big word thrown around by small men who find it easier to live in the world they’ve been given than to explore the power they have to change it. Impossible is not a fact. It’s an opinion. Impossible is not a declaration. It’s a dare. Impossible is potential. Impossible is temporary. Impossible is nothing.”

“If you dream of beating me, you’d better wake up and apologize.”

“Champions aren’t made in gyms. Champions are made from something they have deep inside them – a desire, a vision. They have to have the skill, and the will. But the will must be stronger than the skill.”
 “Live everyday as if it were your last because someday you’re going to be right.”

“Only a man who knows what it is like to be defeated can reach down to the bottom of his soul and come up with the extra ounce of power it takes to win when the match is even.”

RELATED POST: A TRIBUTE TO ARNOLD SCHWARZENEGGER THE GREATEST BODYBUILDER

Muhammad Ali Greatest quotes from the double greatest
Muhammad Ali greatest quotes
Ali and Foreman - rumble in the jungle

“If my mind can conceive it, and my heart can believe it – then I can achieve it.”

“I hated every minute of training but I said, don’t quit. Suffer now and live the rest of your life as a champion.”

“He who is not courageous enough to take risks will accomplish nothing in life.”

“Silence is golden when you can’t think of a good answer.”

“A man who views the world the same at 50 as he did at 20 has wasted 30 years of his life.”
Muhammad Ali the greatest Quotes
Muhammad Ali the greatest Quotes

I hope these quotes have inspired you to dream big and then wake up afterwards to make those dreams a reality. Creativity and imagination are what makes the world go forward, so if you have fresh ideas, and a unique way at looking at working out, nutrition or life in general, don’t be afraid to share your views and make sure that your ideas get brought to life. Anything is possible!

Give your Calves Some Much Needed Attention

18:54 Eugene Madondo 0 Comments


It is no good having a big upper body if it is not proportional to your lower body. No one wants needle legs, they are not appealing that is why it is important to train your calf muscles. Ignoring calves will not benefit you. Some of us are born with calf that are a respectable size but there are others out there who have to work that much harder in order to build nice looking muscular legs. I am going to share a calf workout everyone can do at home without the need to go to the gym.

Calves are the kind of muscle like abs with a relatively fast recovery time, so once you get used to it, you can train calves more than once per week and you will see good results just like you would see good results in your abs if you train abs more than once per week. The home calf workouts are things you could do at home without access to the standing and seated calf raise machines.
Standing calf raises on machine

At Home Calf Workout


The first calf workout I like to do is to imitate the standing calf raise machine by standing straight, touching a wall, or a pole so that I do not lose balance. Then I go up on my toes slowly then go back down till my heels touch the ground, repeating for many reps usually 25. To make it more difficult I lift my one leg off the ground by bending it then doing one leg calf raises using my bodyweight. Also to add some weight you can carry a back pack with textbooks, or find another way to do weighted bodyweight calf raises.

The other variation of this exercise is to walk while doing them, walking calf raises are done by raises your body with every step by slowly going on your toes with your leading foot, going down as slowly as when you went up.

I like to do these calf raises when I am at home doing bodyweight exercises or when I am in between sets and I am taking active rest.

You can come up with many ways to work out any muscle in our body if you really want to. Don’t ignore your calves, train them regularly and you will be one step closer to a complete ripped aesthetic physique.

Monday Gym Motivation - Paving the Way to a Good Week in the Gym

20:00 Eugene Madondo 0 Comments


It is the beginning of yet another week and I would like for all of us to start it off on a good note. Some of you may have used the weekend to rest whereas others may have not but whatever the case I am here to give you this week’s dose of some gym quotes so that they motivate you to be the best you can be and work your butt off in the gym, or where-ever you have you workouts.
Dose of gym motivation quotes

“Failure will not overcome me so long as my will to succeed is stronger”  - @Jackedforlife

 “Tears will get you sympathy, sweat will get you results”

“Don’t count the days, make the days count” – Mohammad Ali

 “It never gets easier you get stronger”

“Winners compare their achievements with their goals, while losers compare their achievements with those of other people “– Nido Qubein

 “Pain is temporary, quitting lasts forever” – Lance Armstrong

 “The only way to be a champion is by going through these forced reps and the torture and pain. That’s why I call it the torture routine because it’s like forced torture. Torturing my body. What helps me is to think of this pain as pleasure. And so when I experience pain I’m in heaven. It’s great.” – Arnold Schwarzenegger.

 “Don’t wish it were easier, wish you were better. Don’t wish for less problems; wish for more skills.” – Jim Rohn

“Life is not about waiting for the storm to pass guys. It’s about learning how to fucking dance in the rain. Dance in the rain...So dance motherfucker dance!” – Greg Plitt 

"Either you run the day or the day runs you." - Jim Rohn 

I hope this pumps you guys up, have an awesome week ( if you are reading this long after I post it, it does not matter...this serves as gym motivation for all weeks of the year every year). Go out there and lift till your muscles don't allow you to lift no more, hard work and dedication pays of. 

Best Fitness Posts From Around the Web

20:00 Eugene Madondo 0 Comments


I am always reading other blogs, to find out about the way other people train, the kinds of diets that work and to find out about everything fitness. My favourite blogs are blogs with a personal touch, blogs not made only to make money or just share information as if they were Wikipedia, but blogs where you can relate to the author or their personality shines through. So today I want to share posts that I have recently read or I have read in the past (but they have stayed on my mind) which I feel that many of you might find very useful.
best fitness articles from all over the web
Thinking a little differently

I would like to share the link to a post on bodyweight training by Jason Ferruggia, he tells it like it is, he does not sugar coat anything, and boy does he write up a good blog post.

Another blog I like to visit every once in a while is Rusty Moore’s Blog Fitness Black Book, he does not post often but when he does, it’s usually a killer post. Rusty is famous for going against the norm in the fitness world, one example of him going against the norm is this post he wrote recently: Squats and Deadlifts Are Not the “King of Exercise” for a Lot of People.

When it comes to nutritional information, and straight facts, I like to frequent a site I like to call the nutrition myth buster Site by Kris of kriskris.com. He recently posted a very well researched post on Low Carb Diets vs. Low Fat Diets

And another site I like to frequent is Leangains.com ever since I discovered the site and intermittent fasting I have been reading through the archives of the blog written by the “High Priest” of intermittent fasting Martin Berkhan whose approach to intermittent fasting is very popular and effective for making lean muscular gains. Here is the lean gains guide to intermittent fasting .

There are many more awesome fitness/nutrition blogs out there, these are just some of my favourite, and I just shared some awesome posts that can be found there. I feel it is necessary to educate yourself, and then use what you learn; there is no use in just reading blog posts and not actually taking action. I hope some of these posts will give you some ideas as to how you would like to approach your workouts and your nutrition.

Weight lifter Problem – Hand Protection and Grip

12:00 Eugene Madondo 0 Comments


If you are a serious lifter, you probably know the importance of grip strength. One of the factors that influences grip strength is if you wear hand protection or support or not. We know that our body can support more weight than our hands can handle so often our grip fails us. We also face the problem of developing calluses if we do not use gloves. Calluses are the hardening of skin due to friction and pressure, which in those who workout is caused by lifting those heavy weights. Calluses are the body’s way of protecting your hand so that your skin does not get torn and you don’t get blisters, but if they are not properly treated they will tear and it is a painful experience (and you have to wait for the tear to heal before lifting again).

konstantin konstantinovs worlds most strongest body guards/man.
Konstantin Konstantinovs holds the record for a raw deadlift without a belt of 426kg

Options to protect your hands


  • The first option, is to just take care of your calluses by filing them so that they don’t get too thick above your palm skin level and also to keep your hands properly moisturised so that they are not easily torn ( dry hands with protruding calluses are easily torn). Also use Weight Lifting Chalk when you are lifting to help with your grip (it soaks up moisture, but wash it off as soon as you are done lifting and moisturise your hands), and to grip the bar properly so as to minimise the friction with the bar which can reduce callus formation. Calluses are your natural protection so before I move on to other methods of protecting your hands I will just give you a few benefits of using your bare hands to lift. When you lift without gloves, you have your best grip which means if you are a serious heavy lifter or a power-lifter lifting without gloves is your best option because it provides the best grip (direct skin to bar contact is better than when there is something between the bar and your skin) meaning you will be able to handle more weight just look at all the Olympic weight-lifters.


  • The second option is to just buy Lifting Gloves to eliminate the problem of calluses, this option is good if you just workout for fun (not in strength competitions like power-lifting etc), if you don’t want rough hands and you want normal looking soft hands. This option is good if you are not the type that lifts the super heavy weights, but I have seen some guys with good lifts who use gloves (apparently you get used to wearing gloves). If you are used to wearing gloves it could be a problem if you forget your gloves and you have to lift with your bare hands, maybe you will lift something lighter for that session or go heavy and risk getting blisters for that session. There are weight lifting gloves with wrist straps which are said to improve grip as well, so that could be an option for you.


  • Weight Lifting Straps – are said to improve your grip during heavy lifts if you know how to use them properly. They improve grip by transferring the load to the wrist. They are usually used when performing back and trap exercises such as the dead-lift, shrug and bent over row. These improve your grip when you use them but your grip without them will not improve, if you want to increase you grip strength you would have to have to lift without them sometimes. Lifting straps are handy if you are trying to break through a plateau and you want to use that extra grip so that you lift heavier weights to bring on the growth. 
At the end of your day it is your personal choice whether you prefer to keep your hands protected or you prefer to use your bare hands.  Its also up to you how you improve your grip, whether its by using your bare hands till they are hardened and get used to the friction or you use lifting straps to offer support at the wrist.

Is Your Glass Half Full or Half Empty?

19:52 Eugene Madondo 0 Comments


It is all a matter of perception, you see the way we see things determines how we act or react. “Every successful man I have heard of has done the best he could with the conditions as he found them” – Edgar Watson Howe. We often look at how much we do not have, or how much our environment cannot provide for us. From people in small towns saying there are no job opportunities, to people in the desert saying there are limited ways to make money. This may be true in most cases but it is not the best way to look at things.
Is your glass half full or half empty
Glass half full/empty, how do you see it?

There is No Good Reason Not to Work Out

Now relating this to fitness, you may come from a small town where there is no gym, but does this mean you do not work out? You may be a member of a gym with only free weights and a limited set of equipment but does that mean you can’t build your dream body? The answer to both these questions is an obvious NO. Look working out can take place anywhere with or without equipment if one is really serious about being fit and healthy. Having a great body has nothing to do with the resources you have, it all begins with your mindset. If you are a member of a gym without all the up to date and fancy equipment so what? Use all the resources it has to the best of your ability and I promise you that you will have an awesome body. Great bodybuilders of the past did not have all this fancy new gym equipment and they managed to build legendary physiques; you see as Henry David Thoreau puts it “success usually comes to those who are too busy to be looking for it.”

And you cannot blame the timing and your location at the time for your lack of progress either, if you want to be employed and there are no jobs then you create your own job. You use what is available to you, you don’t complain about what is not available to cover up your lack of effort. As Martin Luther King, Jr. puts it “the time is always right to do what is right.”

Stop making excuses and start working your butt off towards achieving your goals, and finally as Greg Plitt like to say “the only reps you don’t grow from are the ones you don’t do.” Go out there and turn a desert into your Vegas. 

Planks are Boring, Add Some Spice

20:00 Eugene Madondo 0 Comments


Yeah you heard me, Planks are a very good abdominal exercise but they are also one of the most boring abs exercises if not the most boring. They are all about just staying in one position and waiting for the pain to come. When you think of exercises in general you usually think of movement (lots of it), but when it comes to doing planks all you think about is the lack of movement. When you think of other abs exercises you usually think of sweat, lots and lots of sweat plus the pain ofcourse but with planks you only get the pain part. To be fair though holding on for as long as possible before your body bridge collapses could be considered fun or challenging, let’s check out some other ways to make the plank exercise fun.

If you hold on long enough you feel like you are going to break in half, that's the plank effect 

How to make The Plank Exercise Fun


Do not do the plank exercise by itself, to make it more fun and to break a little sweat consider mixing planks with other abs exercises. If you are doing your upper abs mix in two or three other abs exercises and move between abs exercises with a little to no rest to challenge yourself. Plank exercises target your whole core so you can pretty much mix them in whether you are doing lower abs upper abs or obliques.

If you want to do planks by themselves consider making a game of it by spreading them throughout your day, for example I would make a game of the plank exercise by doing planks during ad-breaks when I am watching my favourite TV show, which is one hell of a good way to break the coach potato habit.

 Consider doing a plank combo, whereby you do a side-plank to left, normal plank then a side-plank to your right which will all be considered as one set. This helps to add something different and you could divided time equally in that set, say 30 seconds per plank type meaning 1minute 3o seconds for 1 set or you could double that time if your core can handle it.

Speaking of time you could make you planks a time challenge, where you could compete with someone or yourself to see how long you can stay in plank position. Putting a timer in front of you so you really feel like it’s a challenge. Writing down your plank record and try to beat it every time you are doing plank exercise.

I am sure there are many other ways to improve your experience with plank exercises, these are just a few tips. Do them often and soon they will become a habit and you will build a strong core when you are not even moving (who said exercise means movement?).

Best Bodybuilding & Success Quotes – Motivational Quotes

00:00 Eugene Madondo 0 Comments


Below I share 10 motivational quotes that you should remember, or write down somewhere to remind and inspire yourself when you feel like you are fighting a losing battle, when you feel all your efforts are failing, when you have lost that desire to fight. I hope these quotes light that inner fire, I hope they provide enough fuel so that you launch yourself into success whether its success in your career or success getting that ripped body or lean body that you have always dreamed of having. I hope these words by great men inspire you to turn your dreams into a reality.
For inspiration I usually just watch one of Greg Plitts  videos on YouTube and I get  Inspiration

When you want to succeed as bad as you want to breathe, then you’ll be successful
What’s tough is to go out and work hard on things you don’t do very well – Pete Rose

The difference between try and triumph is just a little umph – Marvin Philips

Because a thing seems difficult for you, do not think it impossible for anyone to accomplish – Marcus Aurelius

How many in their death beds wished they’d spent more time at the office –or watching TV? The answer is, no one - Stephen Covey

One of the most common causes of failure is the habit of quitting when one is overtaken by temporary defeat – Napoleon Hill

Everybody wants to be a bodybuilder, but don’t nobody want to lift no heavy-ass weights – Ronnie Coleman

Train harder and grow bigger – Ronnie Coleman

Success is not a measure of where you are but a measure of what obstacles you overcome to get where you are – One of Greg Plitts favourite quotes

The only reps you don’t grow from are the ones you don’t do – Greg Plitt

There are a lot of sources of inspiration around the net, if you want daily inspiration I recommend that you check out these 3 twitter accounts @LegendQuotes, @Gym_OClock and @QuoteGym. Do not forget to enjoy everything you do, do not waste time, because the time you lose is time you will never get back. Go out there and do some sports, lift some weights and have a good time with family and friends. I will be posting posts like these more regularly now so do keep coming back for more to read the latest posts and be inspired to be the best you that you can be. Until then keep it BEAST MODE!

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Fitness Junkies and Civilians Pay Attention Please

12:00 Eugene Madondo 0 Comments

Fitness is not like other niches on the web and in real life, it has an entrance point for all members of the human race. It does not matter whether you are a pro bodybuilder or the obese guy who was told to lose weight by his doctor or else he might die. There is no natural talent required in order to be part of the fitness community, it’s all up to YOU.
someecards.com - Never trust someone who works out in jeans.
Just thought I would add some funny gym humor

The way I see it the world is divided up into two groups of people, evil people and good people...hehe...just kidding, I meant the world is divided up into 2 CAMPS those who workout and care about their health and those who don’t work out, and care about their (just not enough to do something about it), because they are lazy or don’t feel they need to workout, some have self esteem issues and they would rather stuff their faces with food rather than to workout and eat healthily because eating junk food is known as consuming “comfort food” and working out and eating healthy is not comfortable for most people.

CAMP NUMBER 1 – FITNESS COMMUNITY


The first camp is filled with many douche-bags, both male and female but that should not be a stereo type all gym goers should be labelled as, there are a lot of nice and friendly gym freaks out there, who are passionate about working out, helping and inspiring others to look their best. The fitness freaks work hard to look the way they do, it takes a lot of time and discipline to look as fit and ripped as some people out there.  The truth is the fitness community is filled with all kinds of people, within the fitness niche you have your sub-niches your little tribes/churches as I like to call them.

You get all these popular diet plans and their followers, you get people who focus solely of power-lifting, you have bodybuilders and within the bodybuilding community you find divisions like those who use performance enhancing drugs such as steroids and those “natural” ones who don’t use performance enhancing drugs which are illegal in most places in the world. You get popular fitness programs like your Zumba’s, P90x’s, your Taebo’s and son on. I am sure you get the idea, I mean there is something for everyone in the fitness world, from fitness programs for those who want to go from fat to fit or skinny to buff, or those who just want 6 pack abs, the fitness world has it all.

CAMP NUMBER 2 – CIVILIANS RESISTING THE FITNESS MOVEMENT


I feel that you often cannot force other people to become concerned about their own health and well being, they have to decide for themselves that it’s time for a change. People do not like listening to words most of the time, what is heard usually goes out the other ear as fast as it came in, words provide temporary motivation for those who are not internally inspired, so usually actions work best for them. When I say actions I mean things like, if someone is extremely obese probably the thing that would get them to do something about it would be that final warning from a doctor when they have a health scare, or a documentary showing how someone lost weight and why they chose to finally do something about their weight issues (e.g a parent wanting to be there to see their kids grow up or something emotional like that).

Also people find it easier to relate to someone who has been there before, someone who has faced the same challenges they currently face, an overweight person would most likely be inspired by a person who used to be overweight and lost the weight than a lean athletic person who has always been that way. Another way to think about it is that a person would find it hard to be inspired by a person who represents the cool douche bag jock who used to make fun of them back in their schooling days, unless they use those negative memories as a reminder of why they are working out, gaining confidence, so that they are never treated that way again.

I wrote a blog post before about the different ways you could try and convince others into joining the fitness community, because I feel there are a lot of benefits that come with being fit and healthy, benefits like increased self esteem which contribute to other aspects of your life. People do not like working out because it is not easy, or they workout and they stop soon after because they find out that there are no short cuts, that it is not temporary but that’s the beauty of it, once you get through those first couple of weeks it gets easier, no I’m wrong it does not get easier you get stronger, you get addicted and it becomes a habit. Once you do not see living a fitness lifestyle as being a temporary fix but as a lifestyle, something that’s a part of your daily routine like eating breakfast it becomes a breeze. It’s cheap to start working out, you don’t even need a gym, join the fitness community if you have not joined already (membership is free), if you are part of the growing fitness community (just have a look at the endless amount of fitspo’s and twitter accounts dedicated to fitness)  then keep it beast mode fitness dudes and dudettes.