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4 Things Your Girlfriend Should Know (Revisted)

A few weeks ago I wrote a post titled Tony Takes a Yoga Class (Part I) that, surprisingly enough, became fairly popular and made its rounds around the blogosphere.

In it, I used part of an old article I wrote years ago titled 4 Things Your Girlfriend Should Know, where, in the first part of that article, I kinda of threw yoga under the bus.  Okay, there was no “kinda” about it.  Not only did I throw yoga under the bus, but I also somehow managed to challenge it to a wrestling match (it’s my blog, and shit like this happens all the time), where I jumped off the top rope, grabbed it from behind, and suplexed it out of the ring.

It was a one-sided affair, and I think I won pretty convincingly.

My main beef then, and now, is that yoga is often marketed in a way that promises everything to women.  It’s somehow the magic pill that will result in long, lean, sexy muscles. In addition, unicorns will fly underneath rainbows with Leprechauns on their backs, and Greys Anatomy will never, ever, ever, never, end.

See what I mean?  It promises everything!

Anyways, in the years since I wrote the original article, and as something I went out of my way to touch on in the blog post linked above (as well as elucidate in more depth in Part II)………I’ve changed my mind to an extent.

Yoga ain’t so bad.

I’ve had several people contact me asking me for the rest of that 4 Things Your Girlfriend Should Know article.  It was originally published on t-nation.com back in 2007, and subsequently moved to FigureAthlete.com.  That site no longer exists, and as a result, the article has vanished into some kind of internet blackhole.

Luckily, I saved the original on my laptop and thought I’d re-post it here for everyone’s viewing enjoyment.

A few notes beforehand:

1. Again, the yoga part is omitted. But you can read it in the Tony Takes a Yoga Class link above.

2. I wrote the article five years ago, so forgive me for the dated pop culture references.

3. To reiterate, I wrote the article FIVE YEARS AGO, so please take that into consideration before you go a head and call me out on anything I said back then that doesn’t jive now.

4.  Did I mention I wrote the article five years ago?**

4 Things Your Girlfriend Should Know

*** with the yoga part omitted.  So, really, this is 3 Things Your Girlfriend Should Know.

Being a man in today’s society is darn tough.  We are constantly inundated with constant struggles and frustrations:

  1. Deciding which is the best trilogy ever made:  the ORIGINAL Star Wars or Lord of the Rings?
  2. Which Jessica to choose from:  Jessica Biel, Jessica Alba or Jessica Simpson?
  3. Trying our very best to not throw the television out the window every time we see Jared (from Subway) espousing the benefits of eating a low fat diet.
  4. Trying to convince our girlfriend or wife that lifting weights won’t make her look like a she-man.

Being a guy myself, I feel your pain.  I know how frustrating it can be to try to convince a woman (let alone your significant other) that doing endless hours of aerobics or spending the majority of her gym time using those hip abductor/adductor machines is a fruitless endeavor from a body composition standpoint.  If you’re in the same situation as most guys, the likelihood that your girlfriend will accompany you to the gym on deadlift day is about as slim as Rosie O’Donnell keeping her big yapper shut.

Needless to say, this is for all the guys out there who are losing the battle.  This article is going to serve as your ammo to try to convince that special lady in your life that what she has been doing in the gym week in and week out is flat out wrong.  You can thank me later.

Low Reps vs. High Reps

I’m not going to sugar coat anything.  I’m going to cut right to the chase.  I love low rep training.  I love low rep training almost as much as I love Justin Timberlake’s “D**k in a Box” parody he did on SNL not too long ago.

Unfortunately, most women (including your girlfriend) are obsessed with “dieting” and love the color pink.  As a result, they love to perform endless repetitions with those 8 lb pink dumbbells every chance they get thinking that that will elicit more fat loss.  This couldn’t be further from the truth.

Memo to your girlfriend: 

Ditch the light weights (especially when you’re dieting).  You’ll just end up with a fragile, weak, and soft looking body; otherwise known as the “skinny-fat” look.  Your muscles will lack what is known as good neurogenic or myogenic tone (basically fancy words used to express muscle hardness).

Simply put, there are two types of muscle tone:  myogenic and neurogenic.  The former refers to your muscle tone at rest, the latter refers to muscle tone that is expressed when muscular contractions occur.

Low(er) rep training increases the sensitivity of various motor units resulting in increased neurogenic tone.  Myogenic tone on the other hand, is correlated with the overall density of your muscles (specifically the contractile proteins myosin and actin) and is vastly improved by lifting heavier weights.

This is going to come as a shock to most women, but utilizing light weights (anything above twelve reps in my book) while dieting will likely result in loss of muscle, which is the exact opposite of what you want to happen.

When dieting, the body will adapt to the caloric deficit by down regulating many of the hormones involved with metabolism (T3, T4, leptin, etc), as well as getting rid of metabolically active tissue – muscle.  Obviously one would want to prevent this from happening in the first place, which is why I always recommend that women shit-can the 20 rep sets and start training with heavier weights.

The Inevitable Retort from Your Girlfriend:  “Whatever.  All the fitness magazines say I should use high reps for fat loss when I’m dieting, and they obviously know what they’re talking about.  When are you taking the garbage out?”

When someone goes on a diet, catabolic hormones, which promote muscle breakdown, rise (bad) and anabolic hormones, which promote muscle growth, decline (also bad). Your body is smarter than you, and as I alluded to above, your body will “slow down” to work at your reduced caloric intake.

As a result, it will reduce whatever is metabolically active- muscle.  With regards to training, a great way I like to explain things is from a conversation I had via e-mail with Erik Ledin, a well known figure coach I know.

If you train light, you’ll keep enough muscle to be able to continue to train “light.”  But given this doesn’t take a lot, from a relative and individual standpoint (ie. it takes more muscle to lift a weight that limits you to 8 reps, than it does to lift a weight that limits you to 20) you’ll keep what you need to accomplish these generally ‘easier’ tasks.  The key to a lean, hard body is a nice balance between nutrition, cardio and low rep, heavy weight training. What builds muscle is what keeps muscle.

Train More Like a Man

Question (from you):  Babe, how bout I teach you how to squat today?”

Answer (from your girlfriend):  “But I don’t want to get big and bulky.”

Newsflash ladies:  you WILL NOT get “big and bulky” just because you’re doing squats and deadlifts.  That statement is akin to me saying, “eh, I don’t want to do any sprints today because I don’t want to win the 100m gold medal next week.”

Getting big and bulky isn’t easy, just like winning the 100m gold medal isn’t easy.  If anything, it’s quite an insult to all those people who have spent years in the gym to look the way they do.  It didn’t happen overnight, which is what you’re assuming by saying something so absurd.

And lets be honest, most people (men AND women) won’t work hard enough to get “big and bulky” in the first place.  It’s hard enough for a man to put on any significant amount of muscle, let alone a woman.  Women are physiologically at a disadvantage for putting on muscle due to the fact that they have ten times LESS free testosterone in their bodies compared to men.

That being said you still need to get the most out of your training buck, and that includes ditching the glute buster machine and focusing more on the compound movements.

Joe Dowdell, owner of Peak Performance in NYC trains many of the top female models in the city and their programming includes squats, deadlifts, chin-ups, bench variations, sled dragging, and tons of energy system work.  Yes, Victoria Secret models are doing squats and deadlifts.  And yes, that is completely hot.

Guess what they’re not doing…watching Oprah every day while walking on the treadmill for 60 minutes.

Just because you’re a woman doesn’t mean you can’t train like a man and lift some serious weight.  I never bought into this whole mindset that women are these delicate creatures that can’t hang with the boys.

Steady State Cardio/Aerobics (Not the Fat Loss King You Thought It Was) 

Not to beat a dead Barbaro (er, I mean horse), but steady state cardio/aerobics is not the most efficient way to burn body fat.   I like lists, so I am going to use a list to prove my point.

1. Steady state cardio doesn’t elevate EPOC all that much, which again is one of the main factors in fat loss.  Sure, one hour of steady state cardio will probably burn more calories than one hour of resistance training, but it’s the calories you burn in the other 23 hours OUTSIDE of the gym that really matter.

Essentially, once you’re done doing steady state cardio, you’re done burning calories.  However, with resistance training and/or with high intensity interval training (HIIT), your body’s metabolism will be elevated for upwards of 24-48 hours.  Thus, you will burn a TON more calories.

2. Speaking of metabolism.  Your metabolism is in direct correlation with how much LBM you have.  The more LBM you have, the higher your metabolism.  Given that long duration, steady state cardio actually eats away muscle; you’re shooting yourself in the foot in that regard.

3. The fat burning zone doesn’t exist.  It’s true that your body will burn a greater percentage of fat at lower intensities, however the TOTAL calories being burned is so small, that it doesn’t even really matter.  Again, it all comes down to EPOC.

4. As Alwyn Cosgrove has pointed out on numerous occasions; your body adapts very well to cardiovascular exercise (in this case, steady state cardio).  This is a bad thing.  As you get more efficient at running a certain distance, the work required to complete that distance will become less and less as you get fitter.

To improve you have to go further in order to burn the same amount of calories. What once took you 30 minutes to burn “x” amount of calories, now takes you 45 minutes.  Doesn’t sound too efficient in my book.

5. The majority of your fat loss should come via diet, not copious amounts of steady state cardio/aerobics.  From a time efficiency standpoint, which makes more sense?  Not eating that bowl of cereal at night (300-500 calories) or spending 60 minutes on a treadmill to burn that same 300-500 calories every single day?

6. Steady state cardio/aerobics does little to change how your body looks.  Sure, you may lose 20-30 lbs, but you will still be the same “shape.”  You won’t look leaner, only smaller (not to mention weaker).

7. Lets be honest…do you really enjoy spending 45-60 minutes on one piece of equipment?

Some Other Random Thoughts

*Women need to eat more protein.  Cassandra Forsythe says it best, “when in doubt, eat meat.”

*You can’t be on a diet forever.  Learn to incorporate dietary breaks.

*Ladies, you’re four times more likely to have an ACL tear compared to men.  Get off the leg extension and leg curl machines and train your posterior chain more!  Various deadlifts, box squats, Anderson squats, pull-thru’s, glute-ham raises, one-legged back extensions, and lots of single leg work.

*Train with your man.  He secretly loves it.

*Get off your cell phone, for the love of god

 I’m Done

Okay fellas, there you go.  All you have to do now is click the “print” button and strategically place this article in a place where you know your girlfriend will see it.  Your best bet would either be in between the pages of this week’s People Magazine or inside the dvd case of any of the following movies; Steel Magnolias, Dirty Dancing, or The Notebook.

** I wrote the article five years ago.
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Fat Loss Forever

Back in the winter of 2009, having nothing better to do than pick the worst time of year to get lean (not many people see your six pack when it’s 15 degrees outside), I took it upon myself to do a little experiment which I appropriately called Tony Gets Sexified.

I’m not going to go into the details here, but little did I know at the time I had inadvertently used a form of intermittent fasting (IF) to help expedite the fat loss process.

You see, at several points throughout the week I’d have “windows” where I’d eat very little which, from a hormonal standpoint, allowed my body to become a fat burning ass kicking machine.

I’d train. Hate life. Fuel my body.  And then repeat the process, giving myself a “cheat” meal on the weekends.

My cheat meal, contrary to most who dream of endless mountains of ice-cream and all-you-can-eat pizza buffets, consisted of 2 lbs of BBQ steak tips, with homemade sweet potato fries and a shit ton of broccoli.  Exciting, I know.

Anyways, it worked. I took my body fat from a fairly consistent 10% year round, to 7-8% in a matter of six weeks, which ain’t too shabby given my starting point.

Now, I’ll be the first to admit that I’m NOT an expert on intermittent fasting. The fact that I wasn’t even aware that I had done a pseudo IF experiment on myself back in day should make that abundantly clear.

Still, in the few years since, IF has grown by leaps and bounds in terms of its popularity, and with that in mind, you’d be hard pressed to peruse any fitness blog or website and not see it mentioned in some fashion.

Which is why, today, I’m pleased to introduce John Romaniello’s latest product Fat Loss Forever.

Roman – as he’s more appropriately referred to – has gone out of his way to provide an outstanding product that not only educates, but entertains as well. It edutains!

When was the last time you were told breakfast was NOT the most important meal of the day?

Yeah, that one hurt me too. I heart breakfast. But when you think about it:  our ancestors had to chase down, wrestle, kill, butcher, and cook various small (and large) animals.  They didn’t eat breakfast everyday, and they turned out alright.

Moreover, what’s the deal with ALWAYS being told that you HAVE to eat 5-6 meals per day in order to keep your metabolism up?

Guess what: doing so may be making you fatter.

Fat Loss Forever goes against conventional wisdom, and helps introduce the concept of intermittent fasting in way that’s easy to understand and easy to implement.  But be forewarned: IT IS NOT easy.

You’ll have to do some work along the way.

With that said, Roman was kind enough to answer a few questions I sent his way, so feel free to read the interview below which sheds some light on this very popular topic.

Enjoy!

*** Oh, and since I know a fair share of you won’t make it all the way to the end, on top of the already stellar bonuses that Roman is offering, anyone who purchases Fat Loss Forever from this site and sends a copy of their receipt to my email address – tgentilcore18@yahoo.com – I’ll send you a TG written, Roman approved, FLF strength-based program that will increase your overall level of badassery by at least 156%.

On to the interview!

TG: Roman you’re an NYC native, and I currently live in Boston (and yes, am completely immersed in the sports scene here). The Giants just beat the Patriots in the Super Bowl (again…FML).  This is your chance to gloat. 100 words or less. Go.

John Romaniello:  Ha! No gloating here—was actually rooting for the Pats. As a Jets fan, that’s heretical…but honestly, the last thing I wanted to deal with was Giants fans with an inflated Big Brother complex.

On to next year!

TG:  My apologies. I just assumed everyone in NYC was a Giants fan.  Lets get down to business: If there was ever an app listing what’s “trending” in the fitness industry, intermittent fasting (IF) would be right up there along with LOLz Bosu Ball Fails

Note to Reader:  LOLz BOSU Ball Fails doesn’t exist, but it should.

 1.  Can you provide a Cliff Notes version explaining the premise behind IF?

and

2. Why do you feel it’s gained so much popularity in such a short amount of time? 

Roman: It certainly does seem to be trending.

The premise is simple: IF is essentially alternating structured, pre-determined periods of “not-eating” with periods where you’re allowed to eat.

There are a lot of different styles of IF, the differences between each essentially being the length of the feeding and fasting periods.

IF has a number of benefits, ranging from practical (caloric restriction becomes easy when you are only allowed to eat for a few hours each day) to more physiological (hormonal benefits, including increased secretion of GH).

Each “type” of fasting will allow for each of these, some more than others—but all of them work.

As to why it’s popular recently, that’s simple: once I started talking about it, it became cool 😉

Okay, that’s not true…I can’t back that up.

The real reason it’s reached a tipping point as a result of a few factors: the first is that the research just kept backing it up; that’s a big thing.

More than anything else, it’s really that the “fasting guys” caught the attention of the rest of the industry, and finally forced us to see the truth.

A good example is Brad Pilon, who has been preaching the benefits of fasting for many years.

More recently, Martin Berkhan has been the head of the movement—his clients get incredible results, and Martin isn’t exactly what you’d call a quiet guy; he’s very vocal about his opinions and that he believes his way is the best.

Guys like these catch the attention of magazines with big numbers of followers, and then it just cascades.  We owe those dudes a lot.

TG: Indeed – while they’re not necessarily the pioneers, those two have definitely brought the concept of IF to the forefront.

That said, I know some people reading right now may be under the impression that IF is too radical and that it couldn’t possibly fit into their current lifestyle. What would you say to them?  What are the benefits?  Negatives?  Will it increase their general level of awesomeness?

Roman: I would just say to try it.  Read the research.  Give it a shot.  You really don’t have anything to lose, other than whatever emotional attachment to your particular set of beliefs you have.

The benefits are clear: hormonal optimization, increased satiety.  More than that, you will start to see the difference between “head hunger” and “body hunger” – that is, you’ll realize when you’re actually hungry and stop snacking out of boredom.

The drawbacks are that you might try something new.  This scares the shit out of some people.

Another drawback is that you might be uncomfortable for a little while. Yup. Fasting has the potential to be mildly uncomfortable. This is different from sprinting, deadlifting, squatting, and dieting in general, all of which are incredibly pleasant, right?

TG:  Very true. It’s very similar to a phrase I like to throw out there when people question doing something different to they’re unfamiliar with: 

If you continue doing what you’ve always done, you’ll continue getting what you’ve always gotten.

Pigging back on the question above, can you explain what IF isn’t?  Meaning, people are going to see the word “fast” and automatically assume that it’s a starvation method.  Could you elucidate on this fallacy, as well as any other common misconceptions that you’ve come across?

Roman: Ah, that’s a good one.  Mainly, fasting isn’t starving, because, at the end of the day, you’re still going to get roughly the same number of calories you would on any fat loss plan – just all at once.

Let’s say you maintain at 2400 calories, and you’re dieting; maybe you want to take in 1900 calories per day.

In a traditional dieting model, you might have six meals, each with about 320 calories.  You might be hungry after each one.

With IF, you’ll have three meals, each with ~630 calories. You’ll be fuller, longer, and possibly eat less.

You’re eating the same amount of food, just in less time—the extended fasting period giving you more time to be active and productive, as well as the hormonal benefits.

TG:  Well that makes a whole lotta sense.  Sweet!

So, now that you’ve thrown yourself onto the IF train, what makes Fat Loss Forever different from the various predecessors?

Note:  I only ask this because you know you’re going to get some a-hole who’s a Berkhan or Pilon fanboy (and rightfully so) getting his panties all up in a bunch

Roman: Haha, well, far be it from me to deny the right of a fanboy to hate me for impugning the honor of his guru =)

Here’s the deal: again, all credit to Pilon and Berkhan. I’m fans of their stuff. Which is the lead-in to this answer:

My stuff isn’t radically “different” from their stuff because it’s inspired by their stuff—HOWEVER…

It’s different BECAUSE of that as well.

My program takes a look at all of the best and most effective forms of fasting around, and, after much experimentation, creates a synthesis of all of these things.  It takes the best and makes them better.

FLF is the Frankenstein’s monster of fasting—it’s made up of the parts of other programs, and, in the end, is something that is both exceptionally effective and unique to me.

It’s a lot of fun, and Pilon is promoting, so I’d say we’re pretty solid in that regard.

TG: I’d say so!  Lastly, how “adaptable” is it?  For example, there are people on this site who spend a large portion of their day staring at a computer screen and are lucky to get three hours per week to train.  On the flip side, you have those, like me, who are on their feet for a large portion of the day, coaching. How easily can IF, and specifically, FLF, be implemented?

Roman: That’s that best part—all forms of IF are highly adjustable.  FLF is even MORE so.  All you need to do is NOT EAT…then eat.

The program works well for guys like us, who make our own schedules—but also for people whose time is less their own.  We’ve had firefighters and nurses who work 36-hour shifts have success, as well as entrepreneurs and other trainers.

It’s the most moldable nutritional protocol around; certainly moreseo than those that make you eat every few hours.

Plus, you get a cheat day…so right there, you know it’s awesome.

TG: Okay I lied, one last question: How is training “adjusted” when following the FLF protocol?  I know many reading may balk at the idea of training on an empty stomach, or with very little calories in the tank.

Roman: This is pretty individual.  Personally, I like to train in a fasted state.  But—and you’ve known this about me for years—that’s because training with a full tummy makes me get all…pukey.

I have trained truly empty, though; as in, haven’t eaten for 50 hours.

Anyway, this isn’t about me, it’s about other people—and my clients are mixed.  Some love the fasted training. Some find that some BCAAs are enough to give them the energy and have a great training session.

Others seem unwilling to break away from old ideas and just have a snack before training.  And that’s fine.

As long as you follow the bigger rules, eating 30 minutes before your workout won’t derail you =)

TG:  Thanks Roman!  Jets suck!

And there you have it folks. For more information, and to save $50 off the regular price (not to mention having access to a bunch of sweet bonuses), I highly encourage you to check out Fat Loss Forever HERE.

And remember, if you send your receipt to my email address (see above), I’ll send your my special 2-day per week strength-based program that I wrote specifically for this program!!

CategoriesUncategorized

Check Out the New Digs!

It’s been a few weeks in the making, and I’ve been talking about it for what seems like forever (and yes, I’m purposely NOT talking about the Pats losing last night), but for those who are regular visitors to this site you probably noticed a few changes when you logged on today.  Whoot! Whoot!

Pretty sweet, huh?

I don’t know about you, but seeing how baller the site looks now, all I can do is keep re-playing the chorus line from Drake’s Fancy over and over in my head:

Go, go, go, go, go, go ‘head
Go, go, go, go, go, go ‘head

Oh, you fancy, huh?
Oh, you fancy, huh?
Oh, you fancy, huh?
Oh, you fancy, huh?

Nail done, hair done
Everything did
Nails done, hair done
Everything did

First, and the most obvious upgrade: that’s me to the right doing my best Mr. Clean impersonation. Granted, I’m not wearing an all white outfit, and I’m definitely not wearing an earring, but I feel the picture is a huge improvement from what I had on the site originally.  A huge thank you goes out to Kim Lloyd for rendering her services and providing all the kick-ass photography – including THIS pic.

Secondly, one of the main points I wanted to hit on was upgrading the social media so that it would be more accessible to the masses.  To that end, you’ll notice a ‘static’ tab to the left that has links to my Facebook, Twitter, YouTube, RSS, and StumbleUpon pages.

HINT:  you should click on them.

In addition, I also added a blog archive that links to every post from the past year categorized by month.  You can still access posts from previous years, too (by clicking the pages buttons at the bottom), but the archive box provides easy access to the past year’s posts.  What’s more, I also added a “Tony’s Favorites” section that links to some of my favs (old and new).

HINT:  you should click on those as well (especially if you’re new to the site).

If you have a real good eye, aesthetically, you may have noticed I had the guys over at Copter Labs get rid of the “grid-like” lines that served as the background to the site.  Now it’s just a solid white background which should make reading a little easier.  You’re welcome.

Above all, if you look to the right – underneath my biceps – you’ll see a section titled Get All the Updates.

Which, to put it another way, means……….

Someone Got a Newsletter!!!!

This is dedicated to Eric Cressey, Kevin Neeld, Jim Smith, and many others who have been hounding me to step into the 21st Century for the past year.

Pigs are now flying.

I’d be very appreciative if you signed up for it. I promise I won’t spam you and stuff.  Instead, for now, I’ll just send updates of what’s going on: schedule of speaking engagements, articles of mine that are published elsewhere, weekly blog reviews, what I had for dinner last night, you know, important things.

And that’s about it. In an ideal world, I’d somehow figure out a way to make it so that a Velociraptor would jump out and rip the page in half with its claws each time someone clicked on a page.  But I was told that that would have been a bit over the top.  A guy can dream, right?

Nonetheless, I hope you like the changes and would love to hear your thoughts and opinions. Feedback welcome.

PS:  Seriously, sign up for my newsletter. Before I cry.

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Stuff to Read While You’re Pretending to Work: 2/3/12

I’m sitting here with my fingers crossed as I write this post because there are going to be some minor changes to the site shortly.

I know I’ve been talking about this for months now, but I’ve been working with my web designer, Jason Lengstorf and the crew over at Copter Labs, to give the site a little bit of a Bazinga factor – or face-lift, if you will – and if all goes according to plan you should all see the finished product at some point today.

OMGIJUSTPEEDMYSELFALITTLE.

NOTE:  It’s official, the new updates are live.

That said, while I sit here and wait, here are some great reads to check out from this past week.

The Pull-Up Manifesto – Todd Bumgardner

Todd’s a fellow contributor to t-nation.com, and an awesome strength coach/strong man competitor located near State College, PA. Having met Todd in person last year when he and his girlfriend came to CP for a few days, and exchanging emails with him routinely (we talk shop and argue about who’s more diesel:  Megatron or Soundwave?), he’s definitely someone I’ve become a huge fan of.

About two weeks ago, he sent me a preview of his Pull-Up Manifesto, which accordingly, I read in one sitting while hanging out at Panera on a Friday night (I know, party central).

In a word – awesome.  You should read it.

All you have to do is sign up for Todd’s newsletter (located on the right of his site) and you get it FREE.

The “Boring But Big” 3-Month Challenge – Jim Wendler

Arguably one of Wendler’s best articles, which is saying a lot.  Never to bullshit anyone, here, Jim outlines a basic – albeit very effective – program that will, you know, get you big-n-stuff.

Eat Like a Predator, Not Like Prey – J. Stanton

One of my clients sent this article to me after reading how Lisa and I are currently going through our own ‘Paleo’ experiment, and I have to say, it was refreshing considering how much people tend to get their panties up in a bunch arguing over semantics.

Less dogmatic, I like how this article allows a little more freedom compared to its predecessors.  Butter is allowed!  What what!  He also advocates supplements like vitamin D and fish oil. Hey, I like this guy – great minds think alike.

He also mentions that people should go out of their way to “play” and lift heavy things. I’m down with that.

A very informative and entertaining read that breaks everything down in an easy to follow format.  It ain’t rocket science people……Weight Watchers isn’t food.