http://jasonferruggia.com Fri, 31 Oct 2014 16:58:22 +0000 en-US hourly 1 no http://jasonferruggia.com/wp-content/plugins/powerpress/rss_default.jpg http://jasonferruggia.com Dreams Suck. Get Real and Start Achieving BIG Things http://jasonferruggia.com/dreams-suck/ http://jasonferruggia.com/dreams-suck/#comments Fri, 31 Oct 2014 16:47:58 +0000 http://jasonferruggia.com/?p=15116 It’s great to have goals and dream big. Some people wanna be the biggest fish in the small pond of their hometown. They wanna swim in the same circles as Billy who owns the cleaners and Johnny who runs the bagel shop. That’s all well and good. But you think bigger. You wanna swim in […]

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jiggaIt’s great to have goals and dream big.

Some people wanna be the biggest fish in the small pond of their hometown. They wanna swim in the same circles as Billy who owns the cleaners and Johnny who runs the bagel shop.

That’s all well and good. But you think bigger.

You wanna swim in the same circles as Jay Z, Richard Branson, Steven Spielberg. Guys who have reached the pinnacle of success.

That’s awesome. You should always set your sights high.

But there is a huge difference between being someone who thinks big and sets achievable goals, and a daydream believer.

Recently, I had a conversation with someone who wanted to become a life coach and help people achieve a more positive mindset. In the same sentence he told me that fear was holding him back from getting started.

Another dude told me he wanted to start writing more about finances and business on his blog.

Only thing is, he doesn’t make much money. Not that there’s anything wrong with that. I just think there has to be some kind of qualification. If you have built a million dollar a year business from scratch we’ll listen. But not when you’re struggling to pay the bills.

This one cat always tells me of his big plan. He “wants to” (not he’s going to; HUGE difference) transition the majority of his business online so he can work remotely. He will live in several different cities over the next few years for a month or so each.

I’ve heard this story fifty times since 2006. He still lives on the same street.

Not a week goes by that a complete newbie to strength training doesn’t ask me how they can look like The Rock or what it’s going to take.

His parents and 25 years of brutally hard work.

Conversation over.

You don’t get anywhere in life by thinking like that. By completely ignoring all aspects of reality. By being a daydream believer.

I “want” to go on tour with Pearl Jam next year and split the vocals with Eddie. But that’s not a goal. It’s not even remotely realistic and I have done not a single thing to even take a step towards that.

For that to be reality based I would have had to been playing in a band and singing/taking vocal lessons for the last twenty plus years. I would have also had to made a really concerted effort to get in with Pearl Jam through various connections over the last decade.

Then I would have to pledge $25k to the charity of their choosing and ask, if by doing so, I could sing one line/verse of one song, at one small show, in my hometown.

That’s reality based thinking.

When you ignore reality you set yourself up for failure.

No one wants to read about making money from someone bringing home $100k. So that business will fail. You didn’t think in real terms. You were daydreaming.

Your relationships mastery course isn’t going to sell very well when you’re going through a divorce. Maybe come up with a better plan.

If you’re 168 pounds at 33% bodyfat why not set a goal of dropping twenty pounds? Start with smaller, reality based, achievable goals. Then let it snowball.

Some people just need to wake the fuck up.

Don’t set out to look The Rock in a week, or be Jimmy Hendrix on the guitar by next month, or be on your private yacht next to Mark Cuban in three months.

That only ends in disappointment.

I would never tell anyone they can’t do anything. Almost anything is possible. I just want to see you give yourself a realistic shot of actually achieving that huge goal you’re chasing.

Look at those people I mentioned as inspiration. And plan to be where they are one day. Believe it and don’t second guess.

The only way to get there is to be honest with yourself and to plan smart from the start.

Everyone dreams. But a dream is a goal that’s not based in reality and has no deadline.

You don’t wanna be everyone else. You don’t have to be. You shouldn’t be. You should be the be all, end all, motherfucking ruler of the universe.

So do it.

Set the smaller goals that will lead you to the bigger one.

Crush one, check it off and move on to the next, on-on to the next.

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Your Questions Answered http://jasonferruggia.com/your-questions-answered/ http://jasonferruggia.com/your-questions-answered/#comments Thu, 30 Oct 2014 19:26:19 +0000 http://jasonferruggia.com/?p=15106 In this episode of The Jay Ferruggia Show, I give a brief recap of the American Airlines Skyball event in Dallas, benefiting our wounded warriors and their families. Jen and I both had an amazing time working with Chef Robert Irvine and his team. Over the last two weeks, our inbox has been flooded with […]

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your questions answeredIn this episode of The Jay Ferruggia Show, I give a brief recap of the American Airlines Skyball event in Dallas, benefiting our wounded warriors and their families.

Jen and I both had an amazing time working with Chef Robert Irvine and his team.

Over the last two weeks, our inbox has been flooded with your questions on training, nutrition, business, music and lifestyle design.

The feedback I’ve been getting has been overwhelming.

Enough so that I just had to do another Q&A. Keep sending your questions and feedback to Podcast@JasonFerruggia.com and I will do my best to answer them.

Today’s Podcast Topics Include:

  • Your feedback from the show and some shout outs to listeners
  • My top 10 favorite healthy foods
  • My 5 and 10 year plan
  • My pre workout warm up
  • How to get started as a personal trainer
  • The truth about lifting with a belt
  • My favorite track on The Low End Theory
  • Tips on sprinting technique and ways to avoid injury
  • A great way to make low intensity cardio more effective
  • Certifications and seminars you should attend if you want to work in the fitness industry
  • How to get rid of bad habits and replace them with good ones
  • My top 3 sayings to live by
  • My top 3 artists I listen to while training
  • How to adapt The Renegade Diet for women
  • How to know if you should take probiotics and digestive 
enzymes
  • How to get stronger AND bigger at the same time
  • My favorite magnesium and probiotic supplements
  • The truth about creatine
  • The best books to improve your training knowledge
  • My favorite exercise that no one is doing
  • How I measure success

Listen To The Jay Ferruggia Show

To listen, you can either hit the flash audio player below, or browse the links to find your preferred format …

Links From the Show:

Books and Authors Mentioned In Today’s Show:

Could You Do Me a Favor?

If you haven’t already could you leave us a review of the podcast on iTunes HERE? I read every single one of them and truly appreciate you guys for doing it.

Thank you.

Get on the Show

Helping every member of The Renegade Nation is my passion. It’s why I get up each morning.

Got a question you want me to answer on the show?

Email me at Podcast@JasonFerruggia.com and I’ll answer it on a future show.

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http://jasonferruggia.com/your-questions-answered/feed/ 0 In this episode of The Jay Ferruggia Show, I give a brief recap of the American Airlines Skyball event in Dallas, benefiting our wounded warriors and their families. - Jen and I both had an amazing time working with Chef Robert Irvine and his team. - In this episode of The Jay Ferruggia Show, I give a brief recap of the American Airlines Skyball event in Dallas, benefiting our wounded warriors and their families. Jen and I both had an amazing time working with Chef Robert Irvine and his team. Over the last two weeks, our inbox has been flooded with your questions on training, nutrition, business, music and lifestyle design. The feedback I've been getting has been overwhelming. Enough so that I just had to do another Q&A. Keep sending your questions and feedback to Podcast@JasonFerruggia.com and I will do my best to answer them. Today's Podcast Topics Include: Your feedback from the show and some shout outs to listeners My top 10 favorite healthy foods My 5 and 10 year plan My pre workout warm up How to get started as a personal trainer The truth about lifting with a belt My favorite track on The Low End Theory Tips on sprinting technique and ways to avoid injury A great way to make low intensity cardio more effective Certifications and seminars you should attend if you want to work in the fitness industry How to get rid of bad habits and replace them with good ones My top 3 sayings to live by My top 3 artists I listen to while training How to adapt The Renegade Diet for women How to know if you should take probiotics and digestive 
enzymes How to get stronger AND bigger at the same time My favorite magnesium and probiotic supplements The truth about creatine The best books to improve your training knowledge My favorite exercise that no one is doing How I measure success Listen To The Jay Ferruggia Show To listen, you can either hit the flash audio player below, or browse the links to find your preferred format … Click here to download this episode Click here to subscribe via iTunes Click here to subscribe via Stitcher Click here for The Jay Ferruggia Show RSS Feed (non-iTunes) Links From the Show: BioTrust Probiotics - Use the coupon code "Renegade" at checkout for 20% off your order Onnit Probiotics Why You HAVE To Sprint Hill Sprints for Fat Loss Ancient Minerals Magnesium Oil Books and Authors Mentioned In Today's Show: The Encyclopedia of Underground Strength & Conditioning Dinosaur Training The Way To Live The Text Book of Weightlifting Strength The Concise Book of Muscles Becoming A Supple Leopard The Power of Unpopular Alwyn Cosgrove Pavel Tsatsouline Could You Do Me a Favor? If you haven't already could you leave us a review of the podcast on iTunes HERE? I read every single one of them and truly appreciate you guys for doing it. Thank you. Get on the Show Helping every member of The Renegade Nation is my passion. It's why I get up each morning. Got a question you want me to answer on the show? Email me at Podcast@JasonFerruggia.com and I'll answer it on a future show. NO AUTHOR no 46:53
Keepin’ It Simple: The Truth About Abs http://jasonferruggia.com/truth-about-abs/ http://jasonferruggia.com/truth-about-abs/#comments Tue, 28 Oct 2014 11:24:10 +0000 http://jasonferruggia.com/?p=15088 Guest Post by Danny Kavadlo There are no quick fixes or instant transformations. The sooner we get that out of the way, the better. Sadly, in a world of office weight loss contests, celebrity dieting pageants and fantastical infomercials, it’s easy to lose sight of the fact that transforming a body in any capacity takes […]

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the truth about absGuest Post by Danny Kavadlo

There are no quick fixes or instant transformations. The sooner we get that out of the way, the better.

Sadly, in a world of office weight loss contests, celebrity dieting pageants and fantastical infomercials, it’s easy to lose sight of the fact that transforming a body in any capacity takes time and effort. Though we are often told otherwise, training your abs is no exception.

I cannot tell you how many times I’ve read articles claiming that with these “three easy steps” or “these five foods to avoid”, you can get six-pack abs. Yeah right. In the immortal words of Public Enemy, “Don’t believe the hype.”

The truth is that six-pack, diamond-cut abs are a combination of sculpted abdominal muscle mass and a low body fat. That’s it. There are only two ways to achieve that: Train hard and avoid crappy food most of the time.

Many so-called experts go out of their way to complicate things, often referring to the components of foods rather than the foods themselves. I do not believe that making things sound complicated makes them any more important (or valid).

Actually, I’ve observed the opposite to be true. Counting nutrients, antioxidants, calories or whatever does not necessarily lead to results.

Let’s use common sense instead. We know that spinach is good for you. We know cupcakes (even gluten free ones) can lead to weight gain. No need to over-think.

Don’t worry about health claims like “low fat”, no HFC or low carb either. The truth is that such boasts are written by marketing honchos, who’s job is to generate revenue, not make you lean. In reality, the best foods don’t have labels: greens, fruits, nuts and quality meats are without a printed package.

Paying attention to eating good, whole, minimally processed foods is easier and tastier than measuring fat grams. And guess what? If you eat good foods most of the time, there is nothing you will have to avoid all of the time. Seriously.

My thoughts on training are simple: Train hard. Be leery of anyone who says “this is the best exercise”. There is no best. The level of intensity is more important than the specific exercise itself. There will be few yields without hard work, so whichever exercises you choose, the quality and frequency in which you train are accountable for the results.

In fitness and life, you reap what you sow. Maintain full body tension through every exercise, commanding authority and complete control of your muscles. With the right focus and attention to detail, even a pushup can be an abs exercise.

As with all types of training, it’s important to keep things in perspective. Change can take time, so try not to get too hung up on deadlines. Remember, the journey is part of the goal. Good luck and train hard!

Grab a copy of Diamond Cut Abs by Danny Kavadlo

Danny Kavadlo is is the author of Diamond-Cut Abs and Everybody Needs Training. Danny is known for his motivational talents, simple approach and minimalist philosophy. He has been featured in the NY Times, TRAIN, Men’s Fitness and Bodybuilding.com. Learn more about Danny at www.DannyTheTrainer.com

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Workout of the Week – 10/27/2014 http://jasonferruggia.com/workout-week-10272014/ http://jasonferruggia.com/workout-week-10272014/#comments Sat, 25 Oct 2014 15:28:33 +0000 http://jasonferruggia.com/?p=15081 Week 3, Phase 2 of BattleGround is up now in the members section. Log in HERE to download it now. Be sure to post your training logs and post any questions you have about this program in the forum. Best of luck to all of the participants starting the 2014 RSC Fat Loss contest this […]

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RSCBattleGroundPAD_10_27Week 3, Phase 2 of BattleGround is up now in the members section.

Log in HERE to download it now.

Be sure to post your training logs and post any questions you have about this program in the forum.

Best of luck to all of the participants starting the 2014 RSC Fat Loss contest this week! Grand prize wins a vacation in sunny Los Angeles, CA.

Not a member to The Renegade Strength Club yet?

Click HERE to join now for just $1.

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Top 10 Healthy Foods I Can’t Live Without http://jasonferruggia.com/top-10-healthy-foods-cant-live-without/ http://jasonferruggia.com/top-10-healthy-foods-cant-live-without/#comments Thu, 23 Oct 2014 16:34:28 +0000 http://jasonferruggia.com/?p=15051 I got this question from my buddy, Gary Deagle on Twitter. @JasonFerruggia Top 5 foods you can’t live without? — Gary Deagle (@GaryDeagle) October 18, 2014 But it was too hard to limit it to five so I cheated and doubled the number. And I’m answering it in a blog post instead of on the […]

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I got this question from my buddy, Gary Deagle on Twitter.

But it was too hard to limit it to five so I cheated and doubled the number.

And I’m answering it in a blog post instead of on the podcast.

Slacker move? You decide.

But maybe I’ll surprise you and do both. I’m crazy like that.

If you’ve ever been around me when food is served you’d know that saying I love to eat is a gross understatement.

But I tried to limit this to the essentials. The stuff that makes me look, feel and perform better on a daily basis.

1) Berries

Not a day goes by that I don’t eat berries of some sort. They’re packed with vital nutrients and fiber and are super easy to digest. At least for me.

2) Green Juices

I drink one of these every day to ensure that I get enough of the good stuff in me. Owning a juicer, making your own and cleaning up after seems like a royal pain in the ass. So I go across the street and get one.

The girl at the place asks my name every single day of the year. It’s bewildering. I assume she never heard of Dale Carnegie.

I don’t love chewing a ton of veggies every day and if I do my digestion is a little banged up. So I have one of these to cover me then I have steamed veggies for dinner.

As a bonus I get a salad or some raw veggies in with hummus here and there.

#WhatEvs

3) Nut Butters

Not the best option because it’s hella easy to consume way too many calories from these. Then you look like shit. But it is a good source of healthy fat and I need at least a tablespoon a day to get my fix. That shit is so freaking delicious!

4) Wild Caught Salmon

I could do without meat or eggs if I had to. It wouldn’t be a problem for me. But a really good piece of salmon would be first choice for protein and healthy fat.

5) Organic White Rice

To fuel high performance training and for physique enhancement.

my top 10 healthy foods

Chowing down at Cafe Gratitude in Venice with Luka Hocevar, Mike DeSanti and Jim “Smitty” Smith

6) High Quality Coffee

See above. Also cognitive function. I can use all the help I can get in that department. I love coffee so much I started my own coffee company.

7) Grass Fed Beef

Awesome source of protein and healthy fat. Truth be told I’d take a burger over a steak any day.

8) Organic Sweet Potatoes

Japanese are my favorite. If you haven’t tried these yet, you’re welcome.

9) Himalayan Sea Salt

For health, physique and performance goals. I even pack some of this when traveling because it’s that important.

10) Organic, Gluten Free Oats

There are some REALLY convincing anti-carb/Paleo guru’s who would have you believe that if you eat oatmeal you will instantly come down with pneumonia, be fatter than Rerun and have the mental acuity of a two year old. Dog.

They had me believing that for a while. Then I remembered that when I used to eat less fat and more oats I was leaner, stronger and felt better.

So I started eating oats again. And I thought to myself, “Jay, you really like oats. You should eat more of them.”

And so I did.

I got leaner and stronger.

Bonus Round

Favorite Cheat Meal- My wife’s homemade pizza

Favorite Dessert- Strawberry rhubarb pie

If you liked this post could you hit one of the blue buttons below and share it with friends? Thank you!

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The Perfect Day http://jasonferruggia.com/the-perfect-day/ http://jasonferruggia.com/the-perfect-day/#comments Tue, 21 Oct 2014 21:35:59 +0000 http://jasonferruggia.com/?p=14911 In this episode of The Jay Ferruggia Show, I recap a fantastic weekend at The Austin City Limits Festival, hanging out with my buddies, Luka Hocevar and Jay Jablonski. After a brief recap of ACL and my visit to Onnit headquarters I break down an important visualization exercise that will help you get closer to […]

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the perfect dayIn this episode of The Jay Ferruggia Show, I recap a fantastic weekend at The Austin City Limits Festival, hanging out with my buddies, Luka Hocevar and Jay Jablonski.

After a brief recap of ACL and my visit to Onnit headquarters I break down an important visualization exercise that will help you get closer to living the perfect day.

Today’s Podcast Topics Include:

  • Your feedback from the show and some shout outs to listeners
  • How to eliminate people who drag you down
  • Recap of the 2014 Austin City Limits Festival
  • Who we saw, who was great, who sucked
  • The one band that blew everyone away
  • The coolest corporate HQ I have ever seen
  • The steps that will take you toward living your perfect day, every day
  • The importance of using a vision board
  • How to always be consciously aware of your habits and behaviors. And why it’s important
  • Finding 1 thing to improve every day

Listen To The Jay Ferruggia Show

To listen, you can either hit the flash audio player below, or browse the links to find your preferred format …

 Links From the Show:

Books Mentioned In Today’s Show:

 Could You Do Me a Favor?

If you haven’t already could you leave us a review of the podcast on iTunes HERE? I read every single one of them and truly appreciate you guys for doing it.

Thank you.

Get on the Show

Helping every member of The Renegade Nation is my passion. It’s why I get up each morning.

Got a question you want me to answer on the show?

Email me at Podcast@JasonFerruggia.com and I’ll answer it on a future show.

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http://jasonferruggia.com/the-perfect-day/feed/ 0 In this episode of The Jay Ferruggia Show, I recap a fantastic weekend at The Austin City Limits Festival, hanging out with my buddies, Luka Hocevar and Jay Jablonski. - After a brief recap of ACL and my visit to Onnit headquarters I break down an imp... In this episode of The Jay Ferruggia Show, I recap a fantastic weekend at The Austin City Limits Festival, hanging out with my buddies, Luka Hocevar and Jay Jablonski. After a brief recap of ACL and my visit to Onnit headquarters I break down an important visualization exercise that will help you get closer to living the perfect day. Today's Podcast Topics Include: Your feedback from the show and some shout outs to listeners How to eliminate people who drag you down Recap of the 2014 Austin City Limits Festival Who we saw, who was great, who sucked The one band that blew everyone away The coolest corporate HQ I have ever seen The steps that will take you toward living your perfect day, every day The importance of using a vision board How to always be consciously aware of your habits and behaviors. And why it's important Finding 1 thing to improve every day Listen To The Jay Ferruggia Show To listen, you can either hit the flash audio player below, or browse the links to find your preferred format … Click here to download this episode Click here to subscribe via iTunes Click here to subscribe via Stitcher Click here for the Renegade Radio RSS Feed (non-iTunes)  Links From the Show: BioTrust.Com - Use the coupon code "Renegade" at checkout for 20% off your order Austin City Limits Festival Onnit Books Mentioned In Today's Show: Anything You Want It's Not How Good You Are, It's How Good You Want To Be Growth Hacker Marketing  Could You Do Me a Favor? If you haven't already could you leave us a review of the podcast on iTunes HERE? I read every single one of them and truly appreciate you guys for doing it. Thank you. Get on the Show Helping every member of The Renegade Nation is my passion. It's why I get up each morning. Got a question you want me to answer on the show? Email me at Podcast@JasonFerruggia.com and I'll answer it on a future show. NO AUTHOR no 30:43
2 Muscle And Fat-Loss Myths You Can Stop Worrying About http://jasonferruggia.com/2-muscle-fat-loss-myths/ http://jasonferruggia.com/2-muscle-fat-loss-myths/#comments Sun, 19 Oct 2014 17:04:28 +0000 http://jasonferruggia.com/?p=14479 Guest Post By Sean Hyson C.S.C.S. When you’re a beginner, you don’t think too much about the program you’re on or what food you need to eat to maximize the results. It’s enough to just go to the gym and lift hard. And go ahead and ask an advanced lifter about his training. It’s probably […]

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Arnold-Super-JackedGuest Post By Sean Hyson C.S.C.S.

When you’re a beginner, you don’t think too much about the program you’re on or what food you need to eat to maximize the results. It’s enough to just go to the gym and lift hard.

And go ahead and ask an advanced lifter about his training. It’s probably so simple you won’t believe it.

But when you’re in between those two stages—an intermediate meathead—you’ve been exposed to just enough information that you analyze, and then over-analyze, everything. And that’s when you fall for the tricks that hold back your progress.

Jay and I often have a laugh talking about all the crap ideas surrounding training and nutrition that we bought into when we were young and naïve.

When we got more experienced we learned that most of the so-called “rules” of building muscle and burning fat aren’t that important after all. In fact, following them doesn’t do nearly as much to speed your progress as you may think, and it might even be slowing you down.

Here are two muscle and fat-loss myths you can stop worrying about immediately.

1) “You have to cut out carbs to get lean”

I’m sure you’ve heard many stories about people getting ripped on low-carb diets, and while this is an approach that both Jay and I have recommended in the past, it just isn’t necessary.

There’s nothing about carbohydrates that promotes fat gain. Yes, they do prompt an insulin response, but ALL foods do—including whey protein, which has been lauded as one of the all-time great fat-loss supplements.

It’s not as simple as “you eat carbs, your insulin goes up, and you store fat”. If it were, the vast populations of many Asian countries would be obese, given how much rice they generally eat.

So if carbs aren’t the problem, what is?

Calories. Well… EXCESS calories, to be specific. There are a certain number that your body needs in a day to maintain all its current functions at the body weight you are now.

If you exceed that number, you get fatter (unless you’re lifting weights and eating to fulfill a particular macro count for muscle gain). It doesn’t matter if the excess is from carbs, protein, or fat. If there’s spillover, your waistline spills over.

And don’t think that you have to eat the bulk of your carbs in the morning either so you can “burn them off” before you go to bed. A 2011 study published in Obesity found that police officers who followed a diet that had them consuming most of their carbs at dinner lost more weight (especially around their waists) than a control group eating carbs earlier in the day. They also controlled hunger better, and IMPROVED their insulin sensitivity.

What does this tell us? Not only does eating most of your carbs at night not hurt fat loss, it could actually help it. And, ultimately, it’s calories that matter on a diet—not the exclusion of any one nutrient or food.

I’ll say one last thing about this: The diet I follow allowed me to eat 300 grams of carbs daily and lose 30 pounds in 12 weeks.

 2) “You need a big insulin spike post-workout”

I believed in, and recommended, this nonsense for years. And to anyone that I may have inadvertently encouraged to develop diabetes as a result, please accept my apologies.

Nutritionists (and supplement companies) have been telling lifters that muscles need a big shot of insulin right after training in order to recover and grow, and scientifically-formulated shakes—or even straight sugar—are necessary to get the pancreas a’ pumpin’.

But the truth is, lifting weights allows you to get nutrition into the muscles without insulin’s help. It’s called the “insulin-independent phase of glycogen restoration”.

As shown in a 2005 study in the Journal of Applied Physiology, muscle glucose transporters travel to the cell membranes as a result of the contractions from the lifting you’ve done. From there, they can bring carbs into the muscle cells.

There’s simply no need to drink expensive potions or eat candy after a workout. In fact, doing so just adds more calories to your diet you don’t need and could play a part in keeping you fat.

With that said, carbs DO play an important role in the post-workout period, but it has nothing to do with insulin. My book discusses this at length, and debunks many other myths.

truth about strength trainingThe Truth About Strength Training—available NOW—includes a 12-week workout and diet program. In addition to the many ideas that are not important for making great gains, my book lists the few that are. Master them and, as Metallica wrote, “nothing else matters.”

Click HERE to pick up The Truth About Strength Training.

 

SOURCES:

Insulin independent phase

http://jap.physiology.org/content/99/1/338

 

Carbs at dinner

http://www.ncbi.nlm.nih.gov/pubmed/21475137

 

 

 

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