I recently started working with a trainer. I’ve always had trouble putting on muscle mass (called “scrawny” in high school). My trainer told me that doctors sometimes prescribe testosterone for people with HIV. Do you think this is something I should consider? Would it help me put size on faster? —Rob, Pasadena, Calif.
Most people know that testosterone (like growth hormone) is an androgen that your body produces, so you need to see a doctor to determine if your natural levels are in keeping with a “normal” medical reference range. This is really the first question you should be answering, i.e., “are my natural levels of testosterone too low?”
It may also be worth kicking around some questions developed by St. Louis University to screen for androgen hormone deficiency. You cananswer the questionnaire here
If your natural levels fall below the normal reference range, you should weigh your options. There are many new delivery methods available—from patches, gels and creams to injections—so be sure to have a robust discussion with your provider.
Incidentally, there are other many hormones which can be screened by your doctor, including thyroid hormone, growth hormone, and free/total testosterone. These levels could also be checked and taken into account before making a decision.
I’d do everything you can to enhance your natural levels of testosterone. Make sure that you are eating a balanced diet, taking a multivitamin, getting enough sleep, and avoiding excessive caffeine, alcohol and nicotine. While it’s true that supraphysiological levels of testosterone and growth hormone will increase lean body mass, reduce fat, and improve well being—the long-term effects are largely unknown.
Also, ask your trainer to customize your workout. For instance, there’s some evidence that “multiple joint” exercises, (such as the bench press and squat) may play a role in higher levels of post-workout testosterone in the people who do them.
NOW LISTEN UP, RECRUIT. If you want a leaner, harder body in time for summer, you must take action right now. Here are a few basic building blocks to cleaning up your diet and shedding that fat. (I’ll add to this list often, so check it for updates).
Eat often, and listen to your body (eat when hungry) but get into the habit of eating 6 small meals a day and NOT 3 squares. A “meal” is considered 1 serving of carbs and 1 serving of lean protein. If you don’t eat both, it’s not a meal. A “serving” is about the size of the palm of your hand.
Eat breakfast. Don’t ever skip it. It truly is the most important meal of the day.
Practice Zen Cheating™ (a Sam Page Fitness original). If you absolutely must cheat, I want you to get a chair, and sit in front of a mirror. Then, watch yourself while you eat or drink whatever it is you must have. Become fully conscious and fully aware of each bite, and watch your Adam’s apple as you swallow. This is a remarkably effective way to curb addiction. You can cheat as often as you like, but you must practice Zen Cheating.™
Consume a meal-replacement drink containing high quality protein within ONE HOUR of weight training.
Food is fuel. Before you eat, ask yourself: “Self, what am I going to be doing for the next 2 hours?” If you’re going to be sitting around in the house, don’t eat so much. If you’re going to be going to the gym, eat accordingly. You should think in terms of fueling your body for what you’re doing next, not eating for what you’ve already done. (more…)
The Texas Dept. of Criminal Justice Parole Board approved MARK DALTON, (a.k.a. Jeremy Sons) today, for parole on February 16, 2009. Dalton has been incarcerated for 18 ½ months due to a parole violation. The last several months he was housed at the Mineral Wells facility, east of Ft. Worth. He will parole to his hometown of Denton, TX.
Dalton’s last adult film appearance was in the highly successful, “Mark Meets Zeb: The Texas Two-Step.” And, prior to that, he starred in Falcon’s blockbuster, “Super Soaked.”
I’m just starting a cardiovascular exercise program and am about 140 pounds overweight. Should I start this exercise program now, or should I try dieting and wait to lose some of the weight first, and then start the program? I’m having difficulty keeping up in the classes and the movements seem really difficult. —Pamela, Redondo Beach
You’ll lose weight more rapidly if you combine calorie restriction with exercise rather than just restricting calories alone. If you’re having trouble with the classes, try non-weight bearing activities, such as bicycling on a stationary bike, swimming, or working on an elliptical machine which will protect your joints, ankles and wrists while you begin to lose the weight.
Bronson and I saw it Friday night at the eight-story IMAX Theatre at Universal Citywalk in Studio City. I’m really just sharing this with you because I needed an excuse to post this:Don’t ask.
However, if it inspires your inner superhero, consider joining us for HARD HEROES 5, on Sunday, August 10. (costume contest, prizes, and a fun annual benefit for Being Alive).
If you haven’t seen it yet, try to see it in IMAX. There are some over-Gotham and Christian Bale shots that will make you cling to your seat as your heart goes thump. Thanks to Daniel and Andrew for urging me to get over my sadness about Heath and go see it.
