It’s almost like there is a need by some to make it harder than that.  So they over-examine things, dissect the minor details and look for the hidden strategies.  In the process of scouring particulars they miss the bigger picture.  Like Paul Delia once told me, “They are missing the dollars to pick up the pennies.” That has been a favorite saying of mine ever since.

For instance, some people ask me questions about weight selection. They say they are confused and don’t know exactly when to increase weight or what percent to increase it by.  Rather than making it difficult, simply use the 4-6 rep range as your guide.  If you can get 6 reps on your own then increase weight by the smallest increment you can.  It doesn’t have to be a perfect science as long as you progressively work to use more weights while staying in the 4-6 rep range with good control and execution.

If you over analyze the process you are wasting energy and causing yourself unnecessary confusion.  The principles are pretty clear cut and spelled out simply.

You can break the muscle building process down to a few major points:

*Train heavy with the Max-OT principles.
*Follow a good nutrition schedule daily.
*Practice smart post workout nutrient/supplement selection and timing.
*Train with Intensity.
*Execute the program consistently in and out of the gym.

Always remember….Don’t over complicate the process, rather channel your efforts towards executing the plan to the best of your ability each and every day.

During the documentary you will notice that Stuart typically did cardio directly after weight training rather than the recommended 8-12 hour separation that is considered more ideal according to the Max-OT principles that I teach.  Though it may not be “ideal,” cardio performed directly after weight training can still very effective as exhibited clearly by Stuart’s results.

Most people do not have the ability with their schedules to make it to the gym twice in one day and that is OK.  If you can only make it one time a day I recommend cardio after weight training rather than before so you are as strong as possible when lifting.

Here are a few other cardio tips to help you maximize results:

* Keep cardio short and intense. 16 to 20 minutes of high intensity cardio will have a greater effect on elevating your metabolism and will keep your metabolism elevated longer after exercise than long duration moderate intensity cardio.

* Work out of your comfort zone the entire session. You should be “huffing and puffing” throughout.

* Set distance goals and try to beat them every session. Working to beat your distance goals will give you a tangible marker of intensity to strive for rather than simply putting in your time.

* Frequency. If fat loss is a high priority I recommend cardio 5-7 days a week. Remember every cardio session you do will give your metabolism a jolt and fire up the fat burning process!

I first came to know Rick and Barry a couple years ago when they purchased the MASS Pack and “I Want to Look Like That Guy.” They enjoyed the DVDs and liked the theory behind Max-OT. They were interested in learning more so we began communicating and they invited me out for a visit.

During my time in Philadelphia we spent a lot of time talking shop. It was very interesting and rewarding to have two such highly experienced and respected guys in the NFL interested in my input on training and nutrition. I would say that our ideology on training is very similar and they have incorporated some of the Max-OT style principles into the team’s workout program and even in rehabilitation routines.

It was very cool to see Barry and Rick using my training journals and following the Max-OT principles for their personal workouts. I had the chance to take Rick through a Max-OT chest and triceps session which was a lot of fun. He mentioned that while training with the Max-OT principles he was the strongest he has ever been.

It was just a great experience from start to finish and I am appreciative of the hospitality that Barry, Rick and the rest of the Eagles extended. I look forward to my next visit!

Fly, Eagles Fly!

I will be adding more and more clips from this rare workout footage so stay tuned!

Michael Vrabel, Karlee Foley and Stuart MacDonald all achieved amazing transformations using information detailed in my DVD's and Books.

Mass Media is great for spreading fitness misinformation especially when it comes to nutrition so here are a few things to keep in mind that will help you sift through all the nutrition info garbage out there

Eating to simply lose weight and eating to change your body composition is not necessarily the same thing.  To really change your body you have to follow an eating plan that will enhance the muscle building process while encouraging fat loss.  Simply eating low calories is not enough.  Sure you can lose weight by just lowering your calories but if the right nutrients and intelligent nutrient timing are not well executed you will have a hard time building and maintaining muscle which will ultimately be a limiting factor in the degree of results you can achieve.

Here are some simple nutrition tips to keep in mind to help you maximize your results:

1. Eat right away:
It is critical to supply quality nutrition upon waking.  Whey Isolate and high glycemic index (GI) carbs is my recommendation.  My favorite combo is VP2 Whey Isolate and breakfast cereal.

2. Eat often:
You should be consuming quality nutrients every 2-3 hours from the time you wake up to the time you go to sleep.

3. Eat protein every meal:
Each of your meals should consist of a protein source.  Consistent protein intake is vital for building muscle.

4. Drink a post workout shake:
Directly after training you should drink a whey isolate and carbohydrate mix to kick start the recovery process.

5. Eat carbohydrates after your workout:
Don’t be carbohydrate phobic.  In the 3 hour post workout window you want to consume high GI carbs with protein each meal.  This is true even if you exercise in the afternoon or evening.

6.  Eat lots of vegetables:
Green crunchy vegetables are perfect for providing fiber and increasing food volume while adding almost zero calories to your diet.  High vegetable intake is even more important if you are focused on fat loss.

7. Eat in the evening:
Don’t fear eating in the evening. Eating quality nutrition in the evening will not make you fat.  You need to supply muscle building nutrients throughout the entire day to maximize the recovery/muscle building process.

8.  Eat before exercise:
Don’t exercise on an empty stomach.  See tip #1.

9.  Gradually skim away calories:
If you are emphasizing fat loss you want to gradually skim your calories over a long period of time while maintaining smart nutrient selection and timing.  Drastic calorie cuts or simply removing all carbohydrates from your diet is not a productive long term strategy for changing your body composition.

10.  Write it all down:
If you are serious about changing your body you need to be just as focused on your nutrition as you are on your training.  Writing all your meals down and charting your protein, carbohydrates, fats and total calories for the day will help you be accountable for everything you put in your mouth.  Remember, without great nutrition you can forget about great results!