Beginner’s Total Circuit – Review

There are some fantastic home workouts that have been developed and offered on the BodyFit site and app. If you are looking for beginner’s workouts that you can do at home or the gym, look no further.

You can read my review here: BodyFit App Review.

There is a FREE TRIAL period for the app. If you decide to sign on you can do so for as little as $2.99 per month.

Dozens of Workout Plans to Help You With Your               Fitness Goals!  LEARN MORE


I just completed “The Beginner’s Total Circuit“. I’m not a “Beginner” but I still got a great workout from this plan! Check it out!

The Beginner’s Total Circuit

Although the name for In Home Workout #1 is named for “Beginners” it can serve Intermediate or Advanced Fitness enthusiasts. I will be explaining that as the article proceeds.

This workout will help you build muscle and strength, improve your cardiovascular fitness and burn fat. You will need a set of dumbbells. For men, the weight you’ll need will probably be anywhere from 10 to 25 pound dumbbells. If you are more advanced in your conditioning, just use heavier ones.

You can read my review of POWERBLOCK Adjustable Dumbbells by CLICKING HERE

This circuit workout will challenge and strengthen all your muscle groups.

It makes it so easy and fun to use the BodyFit app to track each exercise.

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The Exercises

Walking Lunge

1 set, 20 reps (alternating, 10 reps per side, rest 15-30 sec.)

Because you’re working your quadriceps, the largest muscles in your body, this exercise will challenge you more cardiovascularly. If doing this is easy for you, carry some dumbbells. That will increase the resistance helping you grow muscle and burn fat.

You might be finding already, that resting 30 seconds is not enough. It’s good to push yourself but use moderation. The importance is consistency. If you need to wait longer, do. I recommend you time your rests so you can


1 set, 10 reps (rest 15-30 sec.)

Keep you body as parallel to the floor as possible. If doing 10 push-ups is easy for you, slow down. Use a slow 3-count on the down

Older man doing push ups

motion and on the up motion. Hold position at the top and at the bottom for a 1-count.

Doing this will increase the “time under tension” for your muscles, especially chest, shoulders and triceps. Increasing time under tension with no rest significantly contributes to muscle growth.

Ab Bicycle

1 set, 20 reps (alternating, 10 reps per side, rest 15-30 sec.)

To perform this, lay on your back with hands locked behind your head. Bend and straighten alternating legs as if you were riding a bicycle. If you can’t do all 20 reps, rest then do some more until you get 20.

If this exercise is easy for you, slow down each movement to a slow 3-count. Hold at top and bottom for a 1-count.

Jumping Jack

1 set, 1 min (rest 15-30 sec.)

I’m sure you remember doing these in grade school or high school gym class.

Bodyweight Squat

1 set, 20 reps (rest 15-30 sec.)

Spread your legs a little more than shoulder width. Clasp your hands in front of your chest, almost chin-high. Keep your back flat. As you go down, push your butt out, maintaining the flatness of your back. Go down until your thighs are parallel with the floor. Hold for a one count, then return to the original position.

If these are too easy for you hold a dumbbell in front of your chest, just below your chin.

Dumbbell Bent-Over Row

1 set, 10 reps (rest 15-30 sec.)

  • With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor.: Make sure that you keep the head up. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.

    Click here to LEARN MORE
  • While keeping the torso stationary, lift the dumbbells to your side (as you breathe out), keeping the elbows close to the body (do not exert any force with the forearm other than holding the weights). On the top contracted position, squeeze the back muscles and hold for a second.
  • Slowly lower the weight again to the starting position as you inhale


1 set, 1 min (rest 15-30 sec.)

Doing a plank with arms outstretched and hands on the floor is easier for beginners than a forearm plank.

Get into straight arm plank position. Hands should be on the ground directly underneath your shoulders with your feet hip-width apart. Make sure your back is flat and your head and neck are in a neutral position. Squeeze your quads, glutes, and core. Inhale through your nose and exhale through your mouth—don’t hold your breath.

For the elbow plank: Get into forearm plank position. Ensure your elbows on the ground directly underneath your shoulders with your feet hip-width apart. Make sure your back is flat and your head and neck are in a neutral position. Drive your elbows into the floor, and squeeze your quads, glutes, and core. Inhale through your nose and exhale through your mouth—don’t hold your breath.

Dumbbell Step-up

1 set, 20 reps (alternating, 10 reps per side, rest 15-30 sec.)

In addition to dumbbells, you’ll need a bench, box or chair for this exercise.

  • Hold a pair of dumbbells at your sides and place one foot on a bench or box, your knee bent to 90°. Keeping the other leg straight and firmly planted on the ground, push your shoulders back and chest out.
  • Push through your top foot to raise your body over the platform, your back leg suspended in the air. Push your hip back to lower your support leg back to the floor.

This exercise works me pretty hard. It may for you too. If you need to pause to catch your breath, do so.

Standing Dumbbell Shoulder Press

1 set, 10 reps (rest 15-30 sec.)

While in standing position with feet a little wider than shoulder width hold a dumbbell in each hand. The starting point for the dumbbells should be just above the shoulders.  (You may find the exercise places less stress on your lower back if you perform it while sitting on a bench.  If you can lean back against support, you’ll find much less stress on your lower back.

If you experience any shoulder pain, try making the starting point of dumbbells a little higher, above the shoulders and reduce the weight.

Press both dumbbells up simultaneously until arms are fully extended. Then lower them back to the starting position. That accounts for 1 repetition.

Lying Leg Raise

1 set, 10 reps (rest 15-30 sec.)

Lay flat on your back with arms at your sides and palms facing down. With your knees slightly bent, slowly raise your legs until they are perpendicular with the floor. Hold for a one-count. Then, slowly lower you legs until just before your feet touch the floor. Hold for a one-count and repeat.


If you find this is too difficult, bend your knees more until you are able to perform the movement. You can also quicken the pace and NOT hold for a one-count at top and bottom. Another thing that can make it easier is to rest your feet on the floor for a one-count at the bottom of the movement.

Dumbbell Lateral Raise

1 set, 10 reps (rest 15-30 sec.)

Begin standing with feet slightly wider than shoulder-width. Hold a dumbbell in each hand, at your sides. The dumbbells should be parallel to each other. Slowly raise the dumbbells away from your sides to just higher thn shoulder height. Have your elbows slightly bent.

Hold the dumbbells for a one-count at the top of the movement. Then lower slowly back to the start position. Do not rest the dumbbells against your legs.

The bottom of the movement should be a few inches away from the leg so you can maintain the total time-under-tension. Hold position for a one-count at the bottom.

If the exercise is too difficult to perform for 10 repetitions, you can make it more achievable by either reducing the weight of the dumbbells, quicken the movement up and down, and eliminate holding the one-count at the top and bottom. of the movement.

Dumbbell Bicep Curl

1 set, 10 reps (rest 15-30 sec.)

Stand holding a dumbbell in each hand with your arms hanging by your sides. Ensure your elbows are close to your torso and your palms facing forward. Keeping your upper arms stationary, exhale as you curl the weights up to shoulder level while contracting your biceps.

Use a thumb-less grip. Place your thumb on the same side of the bar as your fingers increases peak contraction in the biceps at the top point of the movement. Hold the weight at shoulder height for a brief one-count, then inhale as you slowly lower back to the start position.

Side-to-side Box Skip

1 set, 20 reps (alternating, 10 reps per side, rest 15-30 sec.)

The side-to-side box skip is mainly a lower body exercise. It involves jumping side-to-side over a box or bench. Start with one foot on top of the box and one on the floor.

Jump laterally over the bench placing your foot that started on the floor to the top of the bench. At the same time you are moving your foot that was on top of the bench to the floor.

Keep your knees flexing, continuing the side-by-side movements until you’ve achieved 10 reps per side. This is primarily a lower body exercise but is also a good cardiovascular workout.

Single-arm Dumbbell Triceps Extension

1 set, 10 reps (left side, rest 15-30 sec.)

I recommend you perform this exercise in a sitting position on a bench you can lean slightly back on.  Bring the dumbbell to shoulder height and then extend the arm over your head so that the whole arm is perpendicular to the floor and next to your head.

The dumbbell should be on top of you. The other hand can be kept fully extended to the side, by the waist. Rotate your wrist so that the palm of your hand is facing forward and the pinkie is facing the ceiling. This will be your starting position.

Slowly lower the dumbbell behind your head as you hold the upper arm stationary. Inhale as you perform this movement and pause when your triceps are fully stretched.

Come back to the starting position by flexing your triceps. It is very important that only the forearm moves. The upper arm should remain stationary, next to your head.

Do 10 reps then change arms.

Maximizing Your Gains With This Routine

I recommend you do the above routine 3 times per week for 4 to 6 weeks. Be sure to make a change to another workout after 4-weeks unless you feel you are still making significant progress. If you think your progress is slowing or you are beginning to plateau, it’s time for new exercises and a different workout plan. I will address that in my next blog.

It’s MUCH better to use lower weights and better form than to be concerned with maximizing the weight you use. If you feel you could be using more weight than the dumbbells you have, slow down your reps to a slow 3, or 4-count. Pause at the top and bottom of each movement and concentrate on the “mind-muscle connection” to get the most from every rep.

If you are more intermediate to advanced in weight training, you can:

  • Increase the weight
  • Slow the motions to a HIIT rate, (slow 4-count)
  • Pause at the top and bottom of each movement
  • Maintain 100% time-under-tension
  • Perform the entire circuit more than once.


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Time-Under-Tension Explained




BodyFit App Free Trial

If you are someone who wants to improve your fitness, health and overall quality of life, there are many benefits available at BodyFit.  If you wish to learn more, you can read my review at:

Or, you can take advantage of the free trial by clicking here:  FREE TRIAL


I have been training with weights for years. I’m well beyond “beginner” level. Having now performed this “Beginner’s Total Circuit“, I was challenged and got a great workout for muscle growth, strength development and cardiovascular fitness.

Whether you are looking for beginner’s workouts, intermediate or advanced, check out the FREE TRIAL for the BodyFit App.  Just click on the picture below.

I welcome your comments and questions below.

Wishing you all the best until my next article!

Glenn at the gym

What is a Healthy Body Fat Percentage?

Measuring your body fat content is recommended as one of the most important indicators of health and fitness. You can learn many things about your fitness and changes in your fitness if you measure and monitor your body fat and weight on a regular basis. It’s easy to do.

Dozens of Workout Plans to Help You Lose Fat!

There is a truism: “Winners Keep Score”. If you want to “win” at managing your body fat % you will need to “keep score” by measuring it regularly.

The chart below will help answer the question, What is a Healthy Body Fat Percentage? After that I’ll explain what to do with that knowledge to help improve you health and fitness AND how to easily measure your body fat.

Measuring Bodyfat

Body Fat Percentages for Men

Ranges and Rating

Rating                                                     20 – 39 yrs                                                        40 – 59 yrs                                               60 – 79 yrs

LOW                                                            <8%                                                                       <11%                                                         <13%

HEALTHY                                               8 – 20%                                                                 11 – 22%                                                  13 – 25%

OVERWEIGHT                                  20 – 25%                                                                22 – 28%                                                  25 – 30%

OBESE                                                       >25%.                                                                      >28%                                                        >30%

You can’t tell by weighing yourself and comparing that to a height-weight chart, to know what your % of body fat is. And so, you can’t tell if you have too much or too little fat, or, just right. The charts don’t consider muscle development. The only way to know the amount of fat you have is to measure it

Look Better, Feel Better, Be Better

In addition to knowing the amount of body fat you have, there are other significant benefits to measuring % of body fat and weight.

Probably the most important knowledge you get from monitoring % body fat is knowing the changes in your muscle tissue over time.

Once you know % of body fat you will also be able to determine the % of muscle, bone and organs.

For example: If you weigh 200 pounds and are 25% body fat, then 50 pounds of you are fat. Everything else is referred to as “lean mass”, which comprises 80% of your weight, or, 150 pounds.

Of the lean mass, the component that can change the most is muscle. So, if you monitor changes in your weight and % of body fat they can also determine their changes in muscle tissue.

Muscle tissue can increase or decrease depending on your diet, activities, exercise and lifestyle.

Sadly, most Americans don’t get enough exercise coupled with a healthy diet. What happens for most men over 60 is they gradually lose muscle tissue as the get older.

You can actually weigh the same at 60 as you did at 20 but have more fat and less muscle.

Farmers, tradesmen and laborers who get a lot of exercise in their work may not gain as much fat or loser as much muscle. This is especially true if they eat a healthy diet.

The rate of change can be modified with changes in lifestyle. Those who exercise regularly and eat a healthy diet can maintain, and, even gain muscle and lose fat.

Changes in body composition happens for most, starting at age 20. By age 25, if someone does not have a lifestyle that includes exercise and a healthy diet, they will have more fat and less muscle than they did at age 20. They might weigh the same when they step on the scale.

If you monitor your % of body fat regularly you will be able to detect small changes and take corrective measures while they are slight and easy to correct.


Body Fat % and Body Composition

A beneficial use for % body fat measurements is important for many aging adults. The person who has the correct weight according to a height-weight chart or even underweight according to the charts. They may look fairly fit and may think they are quite healthy. And yet, they may have too much fat. Their underdeveloped muscles are why their weight aligns with the charts.

Another situation is with a strong, muscular person. Their weight may be well above what a height-weight chart would say they should be at. This person may think they need to go on a calorie-restrictive diet to lose weight to conform with the charts. If they did this, they would be losing muscle mass.

Measuring body fat % would reveal the truth, that that person does NOT need to lose weight. Neither a chart nor a scale will reveal this. Only body fat measurements will show it.

Another common situation is when someone starts a resistance training program. When they step on the scale, their weight may not be going down. This can happen even after months. Without knowing what body fat PERCENTAGE and muscle tissue PERCENTAGE they won’t know if the reality is they are losing fat and gaining muscle.

You can gain muscle and lose fat in your 60’s and beyond


If someone becomes discouraged after a few months of working out because they haven’t lost weight, they could quit without knowing they have been gaining muscle and losing fat. Measuring body fat % reveals the truth about the gains from the workout regimen.

Almost everyone can benefit by measuring and monitoring their body fat %.

How to Measure Body Fat

There are several tools designed for measuring body fat. I’ll review them so you can make your own decision. I’ll also make a recommendation and tell you why.

Bod Pod

The Bod Pod is something you stand in for a few minutes. It measures your body fat by air displacement plethysmography (ADP). It is very accurate. There are some doctors, physical therapists and health clubs that have these. You can find one near you by just doing an online search. The machines cost around $50,000. To go for a testing will cost you between $100 and $200 per visit.

Bod Pod

Underwater weight (hydrodensitometry) test

The underwater weight test is considered as accurate as the Bod Pod. Again, you can do an online search to find a doctor or facility that has the equipment. Prices vary so you may wish to call more than one.

Handheld devices

These are devices you hold in front of you. They are inexpensive and easy to use but not considered nearly as accurate.

Skinfold Calipers

These are devices that are inexpensive and easy to use. They are not as accurate as Bod Pods or underwater weight tests, but they are not far off. If you are some type of fitness professional, it may be worth it to get your body fat measured regularly via Bod Pod or underwater test. Having said that, there are many fitness professionals that use calipers.

If you’re like me and want to measure body fat as one of several ways to monitor my fitness trends, and you want to keep costs low, skinfold calipers are for you.

To use them, you pinch the fat on certain parts of your body and use the device to measure the fat as you pinch it. It’s quite simple. If you purchase one, detailed instructions will be included.

                                                                                                                            Using Skin Fold Calipers

How to Know if You are Gaining Muscle and Losing Fat

It is quite simple to tell if you are gaining, losing or remaining the same with both muscle and with fat. If you are doing some type of resistance training designed to gain strength and burn calories, armed with your skin calipers and a scale, regularly measure your weight and your % of body fat.

You are gaining muscle and losing fat if:

  • Your weight remains the same but your body % is decreasing
  • Your weight is increasing but your body fat % is decreasing
  • Your body fat % is decreasing at a greater rate than your weight is decreasing.
    • For example: Your starting weight is 200 pounds and body fat is 25%. If you lose 10 pounds of weight, you’ve lost 5%. If your body fat % measures at 18%, you’ve lost 7% of body fat. You will have gained close to 2 % of muscle.
    • Another way you can tell if you are losing fat and gaining muscle is:
      • You lose weight, but you are able to train with more weight in your exercises. For example: if you lose ten pounds of body weight and you increase your bench press, squat and dead lift exercises by 10 pounds each, you know you’ve gained muscle.


I hope that now you are confident in answering the question for yourself, “What is healthy body fat percentage?”.

It is easy and inexpensive to measure your body fat % using skinfold calipers. If you do, you will be better equipped to monitor your progress in achieving your fitness goals. And, one terrific goal to have is to aim for “Healthy” body fat % for your age as listed in the chart above.

Please let me know if you have any comments or questions in the comment section below.

Wishing you great fitness and health!

 Glenn at the gym

BodyFit App – Review

Would you like to find the best fitness programs to meet your specific needs, wants and goals? Look no further than the BodyFit App from It is by far the most heralded and used fitness app in the world.

With over 18 million subscribers, and more joining every day, the BodyFit App offers everything and more that you need to help you meet and exceed your fitness goals. It offers step-by-step home workout programs as well as programs for the gym.

Since 1999, has helped hundreds of millions of people burn fat, build muscle, and better themselves through fitness. . They’ve also introduced experts and influencers who have become guiding lights in the industry, and who have helped people train, eat, and supplement more wisely and effectively. And now: the BodyFit App.  Click on the icon below to preview the app:



BodyFit: Your Digital Personal Trainer

BodyFit has two levels. One level is called BodyFit Plus. It offers more than 2,500 workout articles and videos. BodyFit Plus also includes access to a fantastic exercise database with over 3,500 exercises.

Those range from standard exercises like the squat and bench press to hundreds of more specialized moves.

This database of exercises has been recently updated with new instructions, videos, and features to help you find the right exercise for your goals and perform it as effectively as possible.

The Workout Programs And Tracker App

The other level is BodyFit Elite. It includes everything that comes with BodyFit Plus, in addition to more than 90 plans and program.

Elite is where you’ll find full transformation guides, meal plans, daily video workouts, and a mobile app with fantastic features such as workout tracking. It’s like having a personal trainer in your pocket.

I LOVE this and use it 6 days a week. It’s fun to use and very motivating!  And, BodyFit simply offers the best fitness programs available.  FOR EXAMPLE:  See the video below for an overview of the “Ultimate 30-Day Beginner’s Guide to Fitness”. A GREAT start for guys over 60!!!

Each day it tells me exactly what I am supposed to do. It tracks my progress. It tells me how much time I should rest between sets. I can see my progress, week-to-week. And, it tells me how much total weight I moved each day.

How-to videos for each exercise can be accessed in seconds.


BodyFit: Bodybuilding.Com’s Single Fitness Solution

BodyFit Elite

  • 90+ plans and programs
  • Full transformation guides
  • Meal plans
  • Daily video workouts
  • Fitness app with workout tracking and other features
  • 2,500+ curated workout articles and videos
  • 3,500+ exercises in one easy-to-use database
  • And more!

BodyFit Plus

  • 2,500+ curated workout articles and videos
  • 3,500+ exercises in one easy-to-use database
  • And more!

BodyFit tailors specific health and fitness solutions to your needs, and helps connect you with those solutions. The app designed to function as a digital personal trainer that’s only one click away on your phone or other device.

They constantly add new content, new workout plans, and new features to each level. Sign up today to enjoy the benefits throughout 2020 and beyond!

Choosing a Workout Plan That is Perfect for You

To achieve your fitness goals, you need a workout plan that fits who you are. Only then can that plan help you become who you want to be: the new you.

Older man doing push ups

You can check out the details for each plan regarding duration, fitness level, goal, workouts per week, and equipment needed. With all the information provided you’ll be able to select a plan that is just right for you.

Too many times, people start an ambitious plan that is right for someone else, but totally unfeasible for them. They start out hopeful, but end up discouraged. Their mistake was choosing the wrong plan!

Once you’ve narrowed your selection to a final few plans, watch their promo videos, read the sample workouts, and check out the plan’s main page. This is where the intangibles kick in.

Does the program’s coach seem like he or she is talking directly to you? Does it feel like the plan is something you’re willing to commit to—even when it gets tough to keep going?

The best workout plan for you is the one you will successfully complete!Old-Guy-Cartoon-Overhead-Press

There are plans to address 5 types of goals:

  • BodyFit:  Muscle-Building Plans
  • BodyFit:  Weight Loss Plans
  • BodyFit:  Plans for Getting Fit
  • BodyFit:  Plans For Gaining Strength
  • BodyFit:  Performance Plans

At the tine of this writing there are 41 plans designed specifically for MUSCLE BUILDING.

If you want to burn fat and get in your best shape ever, there are 21 plans for WEIGHT LOSS.

For those whose aim is to build STRENGTH AND SIZE, there are 21 plans tailored specifically for that.

If your goals are to become the most FIT and reshape your body, there are 23 plans to choose from.

If you wish to boost both how you look and your PERFORMANCE, there are 8 plans from which you can select.

There are 32 different plans for BEGINNERS. You’ll be able to pick a plan to help YOU get started on YOUR goals with one of the progressive plans.

There are 49 plans for people at an INTERMEDIATE level. You can pick the one that will help you step up the volume, intensity, effort and gains.

from-fat-to-fitAnd, there are 24 plans for people at an ADVANCED level of fitness. These are the toughest workouts for achieving your best results.


There are tons of articles to help educate and motivate you. I love reading articles when I have time. They help educate and inspire me. The end result is I gain and maintain greater fitness.

    • Exercise Guides
    • Build Muscle
    • Weight Loss
    • Programs
    • Cardio
    • Crossfit
    • Powerlifting
    • Stretching
    • Sports
    • 1 Rep Max Calculator
    • Chest Workouts
    • Shoulder Workouts
    • Ab Workouts
    • Back Workouts
    • Bicep Workouts
    • Tricep Workouts
    • Leg Workouts
    • Full-Body Workouts
    • Women’s Workouts
    • Exercise Guides
    • Recipes
    • Nutrition Tips
    • Diet Plans
    • Meal Planning
    • Supplementation
    • Macro Calculator
    • Body Type Quiz
    • BMR Calculator
    • All Calculators & Tools
    • Motivation
    • Transformation
    • Contests
    • Lifestyle
    • Motivation
    • Muscle Building
    • Weight Loss
    • Transformations
    • Workouts
    • Keto Diet
    • Running
    • Swimming
    • Squat
    • Hypertrophy
    • Beginners


With over 18 million subscribers, there is a robust community that offers all kinds of support.

  • There is a category called BODY SPACE
    • Photo Gallery
    • FitBoard:  You can create your own fitness dashboard to chart your activities and progress
    • Member Search
    • Training Apps
  • A FORUM for discussions and information about relevant topics
    • Supplements
    • Workout Programs
    • Exercises
    • Nutrition
    • Lose Fat
  • BODYSPACE PROGRAMS to help you find just the right program for you, or, to design the right program
    • Find A Program
    • Find A Workout
    • Build A Program
    • Build A Workout
    • Track A Workout
  • Social Media Groups called GET SOCIAL
    • Instagram
    • Facebook
    • YouTube
    • Twitter
    • Pinterest

The Online Store

There is an online store with countless supplements, clothing and equipment. The selection of top name brands is vast. The prices are guaranteed to be the lowest. There are many special discounts and discounts for BodyFit members.

Product Categories include:

  • Protein
  • Energy & Endurance
  • Workout Support
  • Vitamins & General Health
  • Muscle Building Supplements
  • Supplement Stacks
  • Weight Loss Supplements
  • Workout Clothes
  • Workout Accessories
  • Workout Equipment


I have been a subscriber to BodyFit for a few years. I have not found anything that compares to the value it provides for those of us who wish to pursue and enjoy a lifestyle of fitness.

I use the BodyFit app almost every day. It is so easy and, actually, fun to use. The results I enjoy in overall fitness makes it more than worthwhile to spend $89 annually to be a subscriber.

I would much rather invest some money and time in being healthy and fit. It saves me lots of money and time I don’t have to waste from dealing with various kinds of sickness.

If you would like to have 24/7 access to the best fitness programs available, you should give BodyFit a try.

See my review of “Back to Fit”, a 90 plan for beginners, especially with people in their 40’s and above: Bill-Phillips-Back-to-Fit

Remember, the 7-day FREE Trial. There is nothing to lose, but, potentially years of health and fitness to gain. Give BodyFit a try!

What is Heart Health?

Heart disease is the number one cause of death in men in the U.S. It has been every year since 1918.

A vital part of pursuing fitness, is developing a healthy heart. (If you do, you will feel better, look better and probably live longer.) So, What is Heart Health?

A healthy heart rate wil range between 60 to 100 beats per minute. Many doctors prefer their patients to be in the 50 to 70-beat range. If you are living a lifestyle for fitness and you exercise regularly, your heart rate may be as low as 40 beats per minute. That usually indicates excellent physical condition supported by a healthy heart.

According to the American Heart Association:

    • An estimated 85.6 million American adults (>1 in 3) have cardiovascular disease (CVD)
    • Of these, 43.7 million are estimated to be ≥60 years of age.

Diet for Heart Health

If you are committed to maintain a diet that supports a healthy heart, it needs to be a consistent pattern, or, a “lifestyle”

“Healthy eating” will require that your diet is low in saturated and trans fats, salt and sugar.

A diet rich in vegetables and fruits helps to support a healthy heart and lower the risk of heart disease.

You’ll want to give up processed, white breads, cereals and pasta. Instead, choose whole grain foods that have been minimally processed.

Whole grain foods have more healthy nutrients such as B vitamins, vitamin E, fiber and healthy fats.

Contrary to commonly held misconceptions, dietary fats are good for you and necessary for a healthy heart. Healthy fats include monounsaturated and polyunsaturated fats. These are where we get Omega 3 and 6 fatty acids, necessary for health and fitness.

Some fish oils are rich in Omega 3 fatty acids. The three most important Omega 3 fatty acids are EPA and DHA and ALA. And, it’s important to get them in the right dosages for you to get the great benefits Omega 3’s can deliver.

Omega JYM fish oil capsules delivers both EPA and DHA fatty acids in 1500 mg, just the right dosages as research has shown.  Click on the image below to purchase Omega JYM at the lowest price.  For more information on choosing the right quality of omega supplements see my article by clicking on:  Quick Fat Loss

   Omega JYM Fish Oil


Salt can contribute to high blood pressure which is a cause of heart disease. It’s healthier to substitute herbs and spices for salt.

[Affiliate Disclosure: This post may contain affiliate links which means I may earn a small commission if you purchase anything through one of the links. However, this will not affect what you pay!]

Exercise for Heart Health


Even if you hate the idea of exercising, have never wanted to exercise and still don’t want to exercise, please read this section.

According to a study published in the U.S. National Public Library of Medicine, “In men, riding in a car and combined time spent in these two sedentary behaviors were significant CVD mortality predictors.

Additionally, high levels of physical activity were related to notably lower rates of CVD death even in the presence of high levels of sedentary behavior. Health promotion efforts targeting physically inactive men should emphasize both reducing sedentary activity and increasing regular physical activity for optimal cardiovascular health.”  To learn more click on the following link:

You can put reduce most of the normal problems of aging, including weakness, sore joints, bad balance, and eliminate at least half of serious illness and injury through regular, vigorous exercise.

Thanks to today’s knowledge of the science of aging, you can functionally become younger, over time, through healthy diet and regular vigorous exercise. Yes! Functionally younger!

I read about a man who was close to retiring at age 65. I’ll call him Bob. He saw his doctor for a physical. He was a hundred pounds overweight. He had high cholesterol, blood pressure and low energy. He battled anxiety and was depressed.

Bob’s doctor talked to him about exercise but he just blew it off. His doctor told him if he didn’t do something that chances were good he would die soon. That was a wake-up call for him.

He decided that he would go for a walk every day, 6 days a week. The first day he went a few blocks and he felt pretty good. But the next morning when he woke up he felt horrible… aches and pains everywhere.

To his credit, (and ultimate benefit), he got out of bed, took some ibuprofen and went out to do his walk. He barely went a block this time. The next day he did the same thing, and the next day and several more days after that.

After a few months, he was walking a mile or more and feeling a lot better. He had more energy, better mood and even became motivated to improve his diet.

He started to experience the amazing benefits that everyone who starts a dedicated exercise program does!

A year later Bob was walking at least 5 miles a day, 6 days a week. He lost 60 pounds. He looked much younger and he felt great.

3 Important points to help you start and continue an exercise plan that will improve your heart health and your life:

  1. Have a plan.
    1. It can be as simple as, “Go for a walk each day, 6 days a week.”
    2. Or, it can be a more challenging plan. There are many great plans to choose from on BODYBUILDING.COM.
    3. RECOMMENDED:  30-Day FREE Trial for BodyFit.  There are many workout plans for ALL levels of fitness. There are 32 different plans just for beginners!  You can download them onto your phone and easily track your progress.  I use it every day and I love it.  After the 30-Day FREE Trial, if you want to continue, it is only $12.99 per month.  Just click on the picture here:


2. “Show up” every day. Regardless of how you feel, show up and do the best you can.

3. Moderation – Start and progress with moderation. Don’t go out and try to run 5 miles or bench press what you did in college.

I recommend having a 6-day exercise plan that includes cardio exercise and resistance training (such as weights or machine weights). See my articles…

Whether doing vigorous cardio training or resistance training, you actually damage your cells. This is good, healthy damage though. Exercise and recovery is a “break-down-build-up” process. It results in greater health and strength. It gradually enables you to do more.

Exercise is a catalyst that kicks off chemical processes which produce repair, renewal and growth. The chemicals that are released affect you in positive ways emotionally and physically. If you are 50 or older, functionally, you become younger.

If you are new to exercise or haven’t exercised for years, I recommend that you do 4 days per week of cardio exercise and 2 days a week of resistance training. With your cardio exercises you should get to the point where you can do so vigorously for 45 – 60 minutes daily.

You should get a heart monitor. You only need an inexpensive one that simply measures your heart beats per minute.

Calculating Your Target Heart Rate

– Subtract your age from 220. (I’m 68, so for me, 220 – 68 = 152)old-guy-cartoon-with-dumbbells

– Multiply by 60%. (For me, 152 X 60% = 91)

– Multiply by 70%. (For me, 152 X 70% = 106)

– Multiply by 80%. (For me, 152 X 80% = 122)

– Multiply by 90%. (For me, 152 X 90% = 137)

There are 3 paces you can use to monitor your cardio exercise and progress:

  1. 60 – 65% of max = Long and slow pace
  2. 70 – 85% of max = High endurance pace
  3. 85% – 100% = Anaerobic pace

Memorize the numbers for those 3 paces.

As you get in better shape, your actual target heart rate will improve.

There are many kinds of cardio exercise. If you can pick one that you enjoy, you will likely more successful. Following are just some to pick from:

  • Walking
  • Jogging
  • Bicycling
  • Rowing (either in a boat or an exercise machine)
  • Treadmill
  • Eliptical machine
  • Jump rope
  • Kyaking

How Important is Heart Health to You?

We have choices in life.

1. We can choose to include regular, vigorous exercise AND healthy diet. If we do, we look great, feel great and likely live longer, able to rough house with our grand kids for many years.

2. Another choice is to be a couch potato, eating all the junk that tastes so good but is so bad for you, AND binge on sports and Netflix. Over time, I look older and sickly. The onset of inflammation, arthritis and disease reduce the quality of life. Depression AND aches and pains just become part of life.Question=Marks

3. A third choice is something that is a hybrid of #1 and #2. My observations are that the overall quality of life is more like choice #3, but not totally as bad.

I’m the kind of person who prefers choice #1. Once you get accustomed to a lifestyle of healthy diet and daily, vigorous exercise, you feel so good you want to continue. Once the lifestyle choices become habit, they become so much easier to maintain. You find strategies to get your daily exercise rather than excuses why you can’t.

I’ve found that, in life, most of the best things we want require consistent choices to do the harder thing on a steady basis. The hardest part is starting new habits that, done consistently, will lead to the best outcomes over time.


Controllable Risk Factors That Lead to Heart Disease

If we want to maximize our heart health, we need to know what leads to heart disease so we can avoid those. Following is a list of some more common avoidable risks. The list is not in any particular order:

  • Lack of physical activityExercising-Heart
  • Lack of sleep (The National Sleep Foundation Recommends older adults get at least 7-8 hours of sleep nightly)
  • Smoking
  • Excessive alcohol consumption
  • A diet high in saturated fats, sugar, salt, foods made with white flour
  • Not knowing your blood pressure, blood sugar and cholesterol levels (following is what is recommended. Deviation from these numbers should be cause to consult your doctor):
      • Blood pressure of 120/80 mm Hg or lower
      • Fasting blood glucose (blood sugar) of 100 mg/dL or lower
      • Total cholesterol of 200 mg/dL or lower
      • LDL (bad) cholesterol of 100 mg/dL or lower
      • HDL (good) cholesterol of 40 mg/dL or higher for men
      • Triglycerides of 150 mg/dL or lower

For more information on heart disease click on:


My aim in this article was to help you to understand the answer to the question, What is heart health? With that understanding and with the knowledge that heart disease is the #1 cause of death in the U.S., that you will be motivated to improve your own heart health.

Then, if you are motivated, I have given you information regarding diet, exercise and risk factors to help you effectively improve the health of your heart.

Once again, I recommend you give the BodyFit FREE 30-Day Trial a go.  You will be able to find a fitness plan to fit your individual needs:


What’s the Best Creatine Supplement?

Creatine is probably the most researched and sought after nutritional supplement on the fitness market today. You can rely on it to be safe and very effective in producing results.

Chemical Formula for Creatine

Next to protein supplements, I believe creatine is the most effective and important supplement to take for anyone who is engaged in resistance training.

If part of your fitness training includes any form of resistance training such as weights, resistance bands, body weight exercises, or any other form, you’ll want to consider creatine supplements to help maximize your performance and your results.  So, you’ll want to determine, What’s the Best Creatine Supplement?     

What is Creatine?

Creatine is formed naturally in the body. You can rely on it to be also found in meat.

Powdered Creatine

Creatine is formed from amino acids in the body. You can rely on it to be mainly produced in the liver bug also in the kidneys and pancreas. You can rely on it to be stored it in the muscles, and it is also sent to the heart and brain.

It stores high-energy phosphate groups in the form of phosphocreatine. You can rely on it to be then converted into ATP (adenosine triphosphate), which is the main transporter of energy in the body.

This role of creatine is especially important when large amounts of energy are required, in demanding physical or mental activity.

For more history and/or science go to:

What Does Creatine Do?

12 weeks workouts supplementing only protein powder and CREATINE

Creatine is able to increase strength and performance during strenuous training. As a result, the use of creatine with ongoing resistance training has proven to contribute to significant gains in lean muscle mass.

There has been many, many research studies that have proven the efficacy of creatine supplementation in conjunction with ongoing fitness and bodybuilding routines.

Creatine has been researched less in cognitive performance than physical performance, but mental benefits have been observed in a variety of scenarios. More study will need to be done.

Types of Creatine

There are at least 20 types of creatine. I am going to explain some more popular and common forms.

Creatine Monohydrate

The most commonly used, least expensive and most researched form is Creatine Monohydrate. If you look at various creatine formulations available for purchase online, you will see that the majority are Creatine Monohydrate.

Rated 9.7 out of 10 with 947 Reviews!

You can rely on it to be scientifically and anecdotally proven many times over. Creatine Monohydrate works to improve performance in strength and endurance training.

Being the least expensive form of creatine, coupled with its proven efficacy makes it the most commonly produced and used.

Potential side effects are stomach cramps, diarrhea and bloating. Only some people experience these.

RSP Nutrition Creatine Monohydrate is the highest rated of all the choices on  It is very inexpensive.  Click on the picture to purchase or learn more…

[Affiliate Disclosure: This post may contain affiliate links which means I may earn a small commission if you purchase anything through one of the links. However, this will not affect what you pay!]

Creatine Hydrochloride (HCL)

Creatine hydrochloride is creatine that is bound with hydrochloric acid which turns into a basic creatine molecule once in the stomach.

It’s become popular, in part, because it is more soluble in water than creatine monohydrate which results in lower dosages needed. That, in turn, reduces the chance of any digestive problems.

Creatine HCL is absorbed by the intestines around 60% better than creatine monohydrate which also necessitates lower dosage.

Check out this video by Jim Stoppani, PhD:

Creatine HCL is commonly found in pre- and post-workout formulas.  This is a great way to use creatine as it works synergistically with other ingredients to maximize performance and results from your hard work.  The best and highest rated products I’ve found that supply creatine HCL are from the JYM Supplement company.

There is the JYM Pre-workout Supplement.  You can read about it in my review here:  JYM Pre-Workout Review

You can purchase it by clicking on the picture:

JYM PRE Workout 30 Servings Rating 9.1 out of 10 w/4,135 Reviews


There is also the JYM Post Workout Supplement.  You can read my review of it here:  Post JYM Review

You can purchase it by clicking on the picture:

POST JYM Powder 30 Servings Rating 9.5 out of 10 w/1,415 Reviews

Buffered Creatine

The addition of alkaline sodium bicarbonate to act as a buffer. You can rely on it to be intended to reduce stomach aches, bloating and cramping. By doing so, the belief that it would improve the efficacy of the creatine.

A study published in the National Library of Medicine ( revealed that a “buffered form of creatine does not promote greater changes in muscle creatine content, body composition, or training adaptations than creatine monohydrate”.

This kind of creatine is trademarked as “Kre-Alkayne”.

For reasons explained in the study, I am not a big fan of Buffered Creatine.  I have tried it and compared it to taking no creatine and taking buffered creatine.  I could tell an improvement in performance and results, but not anymore than taking regular creatine monohydrate.

If you wish to try Buffered Creatine, a good one to try is made by NOW Sports.  You can learn more and purchase it by clicking on the bottle:

Buffered Creatine Rated 9.9 out of 10 but only 12 Reviews

Micronized Creatine

Micronized creatine is a variation of creatine that produces smaller particles than standard creatine powder. The intent is to improve absorption and make it to be more easily mixed into liquid.

The best Micronized Creatine Monohydrate I’ve found is the same as above,  One of the reasons for its efficacy is the fact that it is micronized and dissolves better.  Again, it is rated 9.7 out of 10 with 947 Reviews.  If you wish to learn more or purchase it just click on the bottle below:

Rated 9.7 out of 10 with 947 Reviews!


Which Type of Creatine is Best?

There are differing opinions as to which type of creatine is “best”. Creatine Monohydrate is, by far, the most common and the least expensive. Being the least expensive might make creatine monohydrate the best choice for you.

Older man doing push ups

In this section I will share:

  • what drawbacks there are with creatine monohydrate, and,
  • why I think creatine hcl is the best in terms of efficacy.

Drawbacks with Creatine Monohydrate

The challenges with using creatine monohydrate stem from its lack of solubility. You can rely on it to be slow to dissolve and some of it may pass through one’s system without dissolving at all.

The slow rate of solubility means that the creatine is slow to move through the walls of the intestines. The creatine that has not dissolved sits in the intestines and draws water to it.

This in turn can cause stomach cramping and diarrhea. It also leads to subcutaneous water retention creating a somewhat bloated look and feel.

Advantages of Creatine HCL

By adding the hydrochloride, it causes the pH of the creatine to be lowered. This, in turn, causes the creatine to be much more soluble in liquids. This drastically increases its solubility in fluids. You’ll notice this when you mix creatine HCL in water; it mixes almost instantly with no sedimentation, with no particles sitting in the bottom of the glass.

If you mix creatine monohydrate in one glass of water, then, mix creatine hcl in another glass of water you will see differences.

Because the creatine monohydrate is not 100% soluble, you will see particles in the bottom of the glass. Those particles will sit in your intestines when you drink the water. Just as they were not absorbed by the water they will not be absorbed by your body.

Creatine HCL has been shown in the lab to be about 40 times more soluble in fluid than creatine monohydrate.

Old Man doing lat pulldowns (YOU CAN TOO!)

Two other benefits of creatine HCL:

  1. There is no “loading phase” required. With creatine monohydrate it is recommended that 20 grams per day is taken for the first 5 to 7 days. This “loads” creatine into the muscles. After that, 5 grams per day is the normal dosage. This is not required with creatine hcl because the absorption rate is as much as 40 times higher.
  2. Jim Stoppani, PhD reports that, “… the data I have on trained lifters confirms that creatine HCL outperforms creatine monohydrate in lean muscle mass gains, strength and power increases and greater endurance in the gym. This has also been reported by thousands of people following my advice to switch to creatine HCL.

The vast amount of research that has been done on creatine has focused on creatine monohydrate. There still needs to be much more research on creatine HCL.


Creatine is proven to increase muscle size, strength and endurance when coupled with a regular fitness routine of resistance training.

The research is massive. Creatine has been studied more than any other fitness supplement. I have also experienced the benefits in my own workouts while using creatine.

I hope that this article has helped to answer the question for you, What’s the Best Creatine Supplement?

If you REALLY want to take your workouts and your results to the next level I recommend you take both the PRE and POST JYM Supplements.  They have the precise amounts of Creatine HCL, working synergistically with a near perfect blend of other supplements.  It is much less expensive to get them in this form than to buy them all separately.  And, you get them in the precise dosages for maximum results.

Just click on the images below and you’ll be able to purchase these amazing supplements:

POST JYM Powder 30 Servings
JYM PRE Workout 30 Servings

3G CardioElite Recumbent Bike – Review

I have been researching the best recumbent bikes for seniors.

If you are looking for some type of home cardio equipment, there are many options to consider. Stationary bikes, elliptical machines, treadmills and rowing machines are amongst the most popular.

Each of these various kinds of equipment offers different approaches, advantages and disadvantages. Personal preferences and space limitations are major factors in deciding what’s best for you.

Any of the above-mentioned types of machines can offer wonderful fitness benefits.

Some people prefer exercising in an upright position. Others, prefer a seated position.

As we age, many people prefer a seated position for exercise. If you are one of those people, a recumbent bike will be worth your consideration.

What is a Recumbent Bike?

3G Cardio Elite Recumbent Bike

A Recumbent bike is one which the rider is seated in a reclined position with legs straight out to reach the pedals.

By being seated in this fashion, the focus of your exercise is on your lower body. You can relax your upper body or do other things with it.

In addition to enjoying the comfort of being seated, your lower back is also well-supported and mostly disengaged from the exercise. This can add to the comfort for those of us who are aging.

For example, if you enjoy reading while exercising, this is easily accomplished on a Recumbent bike. Staying engaged by reading or watching television may help you exercise for longer.

You want to maintain an appropriate level of focus on the exercise part. If you are  reading and your legs are just sort of ‘going through the motions, you’ll be defeating the benefits you could, and should be deriving from the exercise.

[Affiliate Disclosure: This post may contain affiliate links which means I may earn a small commission if you purchase anything through one of the links. However, this will not affect what you pay!]

If you are interested in learning more about stationary exercise bikes click here.

Differences Between Upright and Recumbent Bikes

Traditional Stationary Bikes come in an upright position. Recumbent bikes come in a reclined position. Both provide “low impact” cardiovascular exercise. This differs from treadmills used for jogging or running.

Recumbent Bikes

  • Reclined body position
  • Pedals positioned in front of the body
  • Larger seat
  • Full back support
  • Comfortable sitting position
  • Reduced upper body tension and muscle fatigue
  • Focused lower body and cardiovascular exercise
  • Low and high impact cardio options

Traditional Upright Bikes

Stationary Upright Bike
  • Upright body position like a traditional bike you ride outdoors
  • Pedals positioned under the body
  • Smaller seat
  • Limited upper body support
  • Upright seated position may cause upper body fatigue/tension
  • More consistent workout similar to outdoor riding
  • Whole body and cardiovascular exercise
  • Low and high impact cardio options

3G Cardio Elite RM Recumbent Bike Features

The 3G Cardio company produces many pieces of cardio equipment. With the 3G Cardio Elite RM Recumbent Bike, they make the “bold claim” that, “The 3G Cardio Elite RB is the most comfortable recumbent bike you will ever use!”  

As you read this section, you will see why I think the 3G Cardio Elite Recumbent Bike is one of the best recumbent bikes for seniors.

The comfort of this bike along with the abundant features make this piece of cardio equipment worth considering for any of us as we age.

The many features are impressive and make this bike well worth your consideration:

  • Preset Calorie, Time, Watt And Distance Goals
  • 12 Built In Pre-Programmed Workouts
  • 3 Heart Rate Interactive Workouts
  • Simple Dial Control And User Interface
  • 16 Levels Of Magnetic Resistance
  • 4 User ID Settings To Generate More Accurate Workout StatisticsElite RB Recumbent Bike Console Specifications
  • Adjustable Seat Back
      • Infinite Airflow Mesh Flex adjustable back rest reclining feature
      • Easily adjust this seat back to a comfortable position during your workout
  • Seat Frame Slide Adjustment
      • Seat frame slide adjustment making it possible to accommodate user heights between 5’ and 6’4”
  • Seat Frame Tilt Adjustment
      • Seat frame tilt adjustment to allow users to customize their body angle and position
  • Advanced Ergonomic Seat Technology
    • 3G Cardio uses an over sized seat cushion and an Airflow Mesh Flex™ adjustable back rest to help the seat conform to your body shape and size guaranteeing comfort to your backside throughout your entire workout.
  • “Perceived Exertion”
    • This refers to how intense you feel your body is working. If you are uncomfortable on your bike, you will feel like you are working harder than you really are. If your exercise bike is comfortable, your “perceived exertion” will be lower, and you will enjoy your workout more.
    • In addition to the amazing comfort of the seat and back rest, the 3G Cardio Elite Recumbent Bike also uses an advanced 3-method seat frame adjustment system.


  • Small and compact! 49” Length / 27” Width
  • Low height electronics display so you can easily view over and around the console
  • Low height step thru center frame for easy access
  • Narrow Q Factor distance between pedals making for an extremely ergonomically correct ride
  • Easy lift rear handle / front transport wheels for easy movement of the bike
  • Hand held heart rate contact sensors and included wireless Heart Rate strap
  • Remote handle electronic buttons for easy programming
  • Easily reach your water bottle during workouts
  • Digital large format electronics display for easy viewing
  • Simple dial control to easily set your desired programs
  • Residential warranty: lifetime frame, 7 years parts, 1 year in-home labor
  • Commercial warranty: 3 yrs parts, 1 year labor

Reasons why 3G Cardio Elite is Good for Aging men who Persue Fitness

The comfort of the 3G Cardio Elite Recumbent Bike is exceptional. If you can avoid some discomfort that may come with other types of cardio equipment, you are more likely to exercise. I doubt you would find equipment for the home that would be more comfortable.

If you are someone who finds yourself making excuses as to why you can’t make it to your health club, exercising at home might be just the thing to help you overcome those excuses.

If you are someone that will be more likely to do cardio and more likely to exercise for longer if you can ride your stationary bike and watch television, the 3G Cardio Elite Recumbent Bike might be just the right choice for you.

It is easy to move, so if you want to move the bike from the garage to the family room so you can be with family, the bike is very easy to move and you can do that.

Or, if you want to move the bike from the family room to the garage so you can watch your favorite team while the family watches something else, you can do that because the bike is so easy to move.

These options help make it more likely that you will overcome excuses and get in your cardio exercise.

If you would like to learn more, click on my article titled, “What is Fitness and Why Should You Want it?”

EliteRB Comparison Chart 1


At the time of this writing, the 3G Cardio Elite Recumbent Bike is available for $1,599, $300 off the normal price of $1,899. Still, even at $1,599 it may be more than some are prepared to pay for a home cardio machine.  You can purchase one here.

Having said that, it offers more features and a more comfortable seat that other bikes in its class as the charts above illustrate. And, at $1,599 it is at least $400 less expensive than most of its rivals.

Even if you like to work out at your local health club, if you can afford the addition of having a cardio machine at home, it gives you more options and you’ll be more likely to never miss a workout.

Hopefully I have helped you see why my research has brought me to the conclusion that the 3G Cardio Elite Recumbent Bike is one of the best recumbent bikes for seniors.

What About Legal Steroids?

If you knew that you could gain more muscle and lose more fat, taking “legal steroids”, would you be interested? I’m serious. I friend of mine I used to see at the gym almost every day took legal steroids over a 3-month period. He got significantly bigger and stronger and lost a substantial amount of fat.

He was in his 60s.

That is tremendous gain in strength. He looked great and he felt great. There were no unwanted side effects that he knew of. Interested?

So… What about legal steroids?

What are Legal Steroids?

You may have heard the term but may not understand just what are legal steroids?

“Legal Steroids” is a term used to describe supplements that are muscle building supplements that are legal. Sometimes they are known as “multi-ingredient pre-workout supplements” (MIPS).

“Legal Steroids” are not actually steroids. They are intended to help bodybuilders improve their workout performance and their results, similarly to illegal steroids. Carefully developed blends of legal supplements that work synergistically aim to approximate the improvements achieved by illegal steroids.

In contrast, illegal steroids are synthetic substances that mimic the male hormone, testosterone. They are anabolic androgen steroids. They enable bodybuilders to gain size and strength beyond what they would be able to do naturally.

A substance that is anabolic means that it promotes growth. Something that is androgenic means it develops male sex characteristics.

Illegal Steroids have a greater improvements in performance, size and strength than “Legal Steroids” do. However, there are possible serious dangers associated with using Illegal Steroids.

  • Aggressive behavior, impulsivity and irritability are common manifestations in men using illegal steroids
  • Heart disease and resulting death – Blood pressure increases and the size of the left ventricle of the heart enlarges
  • Can cause baldness in men
  • Hypogonadism, which is the shrinking of the testes, resulting in less testosterone being produced.
  • Gynecomestia (“man boobs”) can occur after steroid use is stopped
  • Liver damage has happened to some men who have taken oral anabolic steroids
Has Never Used Steroids
Uses Illegal Steroids

For more detailed information click the following link:

Guys – There is no amount of muscle or strength that would be worth the risk of those possible dangers above.

With supplements that are referred to as Legal Steroids, there are no harmful side effects.

There is one other category of supplements sometimes referred to as Legal Steroids. They are Selective Androgen Receptor Modulators (SARMs). They are a class of compounds that have similar anabolic properties as anabolic-androgeneic steroids but with much less of the androgenic properties, (the ones that produce male characteristics).

Neither the FDA, the United States Anti-Doping Agency (USAD), or the World Anti-Doping Agency, (WADA) approve of any SARMs.

According the WADA, “All SARMs are prohibited at all times (both in and out-of-competition) for all athletes, from those competing at the highest level of sport to those competing at the recreational level. SARMs are listed in the category of “Other Anabolic Agents” under section S1.2 of the WADA Prohibited List.

The “Legal Steroid” formulas that are made of FDA approved, supplements are safe, with no side effects. They are natural alternatives that behave similarly to some anabolic-androgenic steroids. Some are more effective than others.

Are “Legal Steroids” Effective?

My answer to the question, Are legal steroids effective is: Yes and No. My reason for that is that supplement companies vary greatly. The quality, dosage and integrity of claims are not the same.

When I research supplement companies here are some things I look into:

  • When did the company start?
  • What is being said in online reviews?
  • Who is the owner and how is his/her reputation?
  • Has the company been involved in any lawsuits?
  • Do the products have ingredients lists either on the bottle or online?
    • Are the ingredients all safe and FDA approved?
    • Do the ingredient lists have “Proprietary Formula”? (That is a way to hide ingredient facts)

Crazy Mass,, has shown themselves to be a high-integrity company, with legal steroid alternatives that really work. It is located in Michigan, USA and serves customers around the world.

[Affiliate Disclosure: This post may contain affiliate links which means I may earn a small commission if you purchase anything through one of the links. However, this will not affect what you pay!]

The company was founded by Gary David in 2006. David had been a body builder. He and his friends had struggled to compete with the others who were using illegal steroids.

He started the company to develop natural, effective alternatives to illegal steroids that would still dramatically improve performance and results. They had to be designed with natural and safe ingredients, free from dangerous side-effects.

Although the catch-all term in the muscle-building industry is “Legal Steroids” for supplements like these, they are actually alternatives to steroids. The similarity is in the increases seen in performance, strength and muscle size.

Are There Concerns or Dangers with “Legal Steroids”?

A possible concern is the use of inferior quality of ingredients or inferior dosages of ingredients. The way to allay those concerns is to read the ingredients labels. Be sure that every ingredient and the exact dosage is listed on the label.

If there is no ingredient label, don’t buy the product. If you see something like, “Proprietary Blend” on an ingredient label, don’t buy the product. It is a way of hiding the truth and it usually, if not always, is because there are inferior products and/or dosages.

SARMs, which I explained above, are sometimes marketed as “Legal Steroids”. They fall under a different category than “Illegal Steroids”. The potential dangers of SARMs may be similar to those of Illegal Steroids.

When SARMs are sold online or in retail stores, they are sometimes labeled with something like, “not for human consumption”. That is a way for the manufacturer and retailer to sidestep any potential liability.

How can I Find High Quality “Legal Steroids” That are Natural and Safe?

Crazy Mass,, has shown themselves to be a high-integrity company, with legal steroid alternatives that really work. It is located in Michigan, USA and serves customers around the world. The supplements are manufactured in the U.S.A.

The company was founded by Gary David in 2006. David had been a body builder. He and his friends had struggled to compete with the others who were using illegal steroids.

He started the company to develop natural, effective alternatives to illegal steroids that would still dramatically improve performance and results. They had to be designed with natural and safe ingredients, free from dangerous side-effects.

Although the catch-all term in the muscle-building industry is “Legal Steroids” for supplements like these, they are actually alternatives to steroids. The similarity is in the increases seen in performance, strength and muscle size.

Each of the all natural bodybuilding supplements are created and manufactured in the U.S.A. Crazy Mass is a supporter of the Ultimate Fitness Events and their passion for promoting all natural bodybuilding.

Examples of High Quality “Legal Steroids”

Legal Steroids are designed to mimic what Illegal Steroids do, except with all natural ingredients. They can be purchased in individual bottles. Or, the more popular way is to use 3 or more bottles of different products that work synergistically to help even greater results. These are commonly referred to as “stacks”.

If you want to grow muscle size and strength, you could choose the Growth Supplement Stack. It combines 5 different all natural bodybuilding supplements:

Crazy Mass explains how they work:

  • P-MB ELITE Boosts strength and recovery, safely enhances nitrogen retention, increases lean muscle mass, promotes blood flow during exercise, increases focus and drive and Stimulates the immune system
  • D-Anaoxn (bulking alternative to Dianabol) creates a highly anabolic environment and increases nitrogen retention in muscle tissue, which allows increased protein synthesis and results in impressive strength and mass gains
  • Testosteroxn is an energy and strength booster and is a legal all-natural alternative to Testosterone (Test).
  • Clentrimix, is a classic fat-burner, and cutting agent and is a legal all-natural alternative to Clenbuterol, a key ingredient to our fat burning stack. Provides extra energy and stamina to help harden and cut muscle while quickly gaining power and strength.
  • D-KA Elite provides extra energy and stamina to help harden and cut muscle while quickly gaining power and strength.

Another example of a synergistic “stack” would be the Endurance & Stamina Supplement Stack“. It combines 4 different all natural bodybuilding supplements. Crazy Mass explains how they work:

  • .Testosteroxn Test -Tone builds muscle, strength, and size by increasing free testosterone levels. Increasing free testosterone levels is the ultimate foundation to a successful bulking cycle. When your testosterone levels are at their peak, you achieve intense muscle growth and explosive energy.
  • A-Anolone is a potent anabolic all-natural formula increases the production of red blood cells and delays fatigue. Increased oxygen transportation will give mind-blowing pumps and allow you to stack on the muscle.
  • Winnidrol is a powerful anabolic all-natural formulated supplement to promote strength, fat burning, and help build lean muscle mass. A safe thermogenic and anabolic all-natural supplement, Winnidrol helps metabolize adipose fat without causing muscle loss.
  • D-KA increases muscle mass, speeds recovery and helps ease joint pain by increasing nitrogen and collagen synthesis. It’s great for bulking and strength cycles and improving endurance and recovery times.

Crazy Mass also has stacks for:

What About Supplements That Support Bodybuilding & Fitness That are NOT “Legal Steroids”?

I can attest that the Legal Steroids that Crazy Muscle offers are effective. I have not taken them myself but I know guys who have and the testimonials abound.

Having said that, I use fantastic natural supplements that are NOT Legal Steroids. I have found them to be very effective in supporting my muscle building and fitness goals. When I try something new, I try just one additional supplement so I can see over 60 days, what impact it has.

If you’d prefer to work with natural, science-based supplements you can learn more at some of my other articles:

Final Thoughts

If you are new to fitness and bodybuilding supplements I recommend you take a look at some of my reviews which have links above. You would do well to start with these, in the order of importance:

  • Multi-vitamin
  • Protein Powder

  • Pre Workout supplements which include Creatine

    JYM PRE Workout 30 Servings
  • Post Workout supplements which include Creatine

Of course I recommend you take high quality supplements. My research is documented in my reviews. You can click on any of the links above to learn more.

I hope you’ve found this article helpful, especially if you are a guy who is aging and wants to maximize strength and fitness.

Or, if you’ve ever just wondered, What about Legal Steroids?, I hope I’ve answered your question.

I welcome any comments or questions you may have. If you leave a question, I will respond within 24 hours.

POST JYM Powder 30 Servings

Until next time,

Glenn at the gym

How to Increase Testosterone in Men

Starting at about 30 years old, mens’ bodies experience a decline in testosterone by about 1% per year. By the time we’re in our 60s we’ve lost a substantial amount.

Low testosterone levels contribute to many problems we normally associate with aging into the 60s and beyond. Low libido, erectile dysfunction and osteoporosis are problems related to low “T”, just to name a few.

Considering Increasing T
Consider Increasing T

Low energy, memory loss, irritability, depression, and brittle bones are common in men with low testosterone levels.

As you are probably aware there are many supplements on the market today promising to restore mens’ T levels to improve sexual performance, strength, energy, fat reduction and more. Many of those supplements are met with mixed reviews. Some men may experience benefits and others clearly do not.

The good news is there are a variety of ways testosterone levels can be restored and problems overcome. After you read this article, whether the information benefits you or someone you care about, you’ll have a very good understanding of how to increase testosterone in men.

Benefits of Healthy Testosterone Levels

We can restore T levels in men, even men in their 60s and beyond, quality of life can improve substantiallyOlder man doing push ups

Healthy levels of testosterone have some great benefits. I can tell you from my own experience, when I first had my T levels restored from low to healthy levels I had a noticeably improved sense of well-being.

Good ‘T’ levels help to result in more muscle mass and less fat and can contribute to improved bone density, especially when coupled with regular resistance training.

Studies have shown that men who have had their testosterone levels restored were significantly less likely to have heart attack or stroke.

Research has shown that improved T levels result in better verbal memory and faster processing speeds.

One of the benefits I experience is I have all the energy I need to workout hard, full of energy when I’m at the gym. If I stop taking the testosterone, I “run out of gas” about half-way through my workoutDecline-in-T-Levels

How Much Testosterone is Best?

First, it’s important to know what a “healthy” level of testosterone is. There are normal, healthy ranges. But, a precise level can be different from one man to another. I strongly recommend consulting a doctor.

Normal ranges change as men age. For men in their 60s normal ranges in healthy men are 196 ng/dL – 859 ng/dL. For men in their 70s the ranges are 156 ng/dL – 819 ng/dL.Avg-T-levels-by-age-in-men

(For those inquiring minds that want to know, “What the heck is ‘ng/dL’? It is abbreviation for “nanograms per deciliter”. Aren’t you glad you asked?)

Because there are many potential problems when levels are too high, it’s best to have your doctor advise you. When increasing T levels, getting to the top of the range could be right for one man and disastrous for another.

There are home tests to measure your T levels. The better and most accurate way is to have your doctor prescribe a simple blood test. You go to a lab. They take some blood. Then, after you engage in whatever methodology you decide upon, your doctor will have you do another blood test to measure the changes.

Actions to Increase Testosterone

There are 3 primary ways to increase testosterone levels:

  1. Actions
  2. Foods and Supplements
  3. Prescriptions

Let’s start with ‘actions’, things you can do to increase testosterone:

  • Resistance training such as weight training has been proven to increase T
    • hat can be even more effective if taking creatine and caffeine before training
  • High Intensity Interval Training (HIIT)


  • A healthy diet of whole foods with a proper balance of “Macros”: Protein, Carbohydrates and Fats
  • A healthy sex life
  • Adequate sleep

Supplements to Increase Testosterone

The aim of this section is not to review or suggest manufactured and marketed supplement formulations. Rather, I am going to show individual supplements that have been proven effective in increasing T in men.

  • 3000 IU of Vitamin D3, especially if your vitamin D3 is low
  • Tribulus Terrestris is a herb that has been proven to increase testosterone in men with low T.
  • Fenugreek is another herb. In addition to increasing testosterone, studies have shown significant increase in libido, sexual performance, energy and sense of well-being.
  • 100 mg daily Dehydroepiandrosterone (DHEA) is a hormone in the body. It helps in the production of testosterone.

    T Boosting Supplements
  • Zinc has been closely associated with stimulating production of testosterone for men who have low
  • Ashwagandha is a herb that has mainly been used as an adaptogen, which means it has been used to help the body handle stress and anxiety. 5 grams a day has proven to increase testosterone production as much as 22%.  (For further information about adaptogens please just click on the word:  ADAPTOGEN
  • 3 grams daily of D-Aspartic Acid is an amino acid that has been shown to increase testosterone for those with low T

Prescriptions to Increase Testosterone

There are a number of options for testosterone replacement therapy. It’s really up to the doctor and patient to decide which is preferable.

  • Gels come in packets or pumps of testosterone gel. You apply the gel once a day and the testosterone is absorbed directly through the skin. There is one brand of gel that gets applied inside the nose.
    • I’ve tried gel. It worked OK but not my favorite.T-gel
  • Injections are where testosterone is injected directly into the muscle.
    • This is my preferred method. I give myself an injection into my quadriceps once weekly. I like it better than the gel for two reasons (that may be particular to just me):
      • It is more convenient. It would take a while to rub the gel until it was all absorbed into the skin.
      • I get better results from the injectionsT-Injections
  • Pellets implanted in soft tissues. Your body slowly absorbs the testosterone into the bloodstream.
  • Skin Patch worn on the upper arm or upper body, applied once daily.
  • Mouth Patch is actually a tablet that sticks to your gum above your incisor. That’s the tooth that is either on the right side or left side of your front teeth. It gets applied twice a day. It slowly releases testosterone into the bloodstream through the tissues in the mouth.
  • Oral capsule is available but there is a concern it may do damage to the liver. The other therapies go directly into the bloodstream, bypassing the liver.

There are risks associated with testosterone therapy. Most of them are with preexisting conditions that worsen. I will give you a list so that if you decide to see your doctor for testosterone therapy you can review with him or her to identify any potential concerns.

My doctor monitors me with regular blood tests. I’m sure your doctor would too, especially in the first months of the therapy.T-Blood-Test

I have benefited from many of the benefits listed in the “Benefits” section above. And I haven’t experienced any of the risks in the list below:

  • Rash, itching, irritation
  • Increased risk of heart attack or stroke
  • Benign prostatic hypertrophy (BPH) – enlarging prostate
  • Prostate cancer
  • Sleep apnea
  • Blood clots
  • Congestive heart failure

The list above is not intended to scare you, just to inform. I’ve been taking testosterone therapy for a few years and it has improved the quality of my life in several ways.


If you think, or, you know that you suffer from low testosterone, my aim has been to provide you with options so you can understand how to increase testosterone in men, and thereby, improve the quality of your life.

You can apply one or many of the treatments above

  • Actions/Activities
  • Supplements
  • Prescriptions

Please remember that before you take steps to increase your testosterone it would be wise to check with your doctor.

This 3 1/2 minute presentation provides a good summary:

I welcome your comments and questions in the section below.

Glenn at the gym

Pro JYM Protein Powder – Review

JYM Supplements are designed based on science.

Jim Stopponi, Phd is the creator of Pro JYM Protein Powder.  He has a PhD in exercise physiology with a minor in biochemistry.

He served as a postdoctoral research fellow at the Department of Cellular and Molecular Physiology at Yale University School of Medicine, where he investigated the effects of exercise and diet on gene regulation in muscle tissue.

Jim Stoppani, PhD

He’s been Senior Science Editor for some of the industry’s biggest magazines.  Stopponi has trained celebrities and millions of others through his various platforms.

As he says, His personal and company mission is to change lives through proper training, nutrition and supplementation, all based on the latest scientific research, while following the motto of “Do the Right Thing.”

Protein Supplements can Vary Greatly in Quality

There are “cheap” ways to produce protein supplements.  The highest quality proteins cost much more than some of the lowest quality ones.  If a protein is of low quality and low cost it can be sold to the consumer for less.

Most consumers have no idea.  They may believe claims by manufacturers that may not be true.  And if they taste good, many consumers will go with the lower price good tasting protein supplement.

For example, there is a process called “nitrogen spiking”.  (Sometimes it is referred to as “protein spiking” or “amino spiking”.)

Protein is made up of different amino acids that are strung together in a chain, and every amino acid contains nitrogen.  Nitrogen is measured to determine how much protein is in the supplement.Protein-Drink-and-Dumbbel

High quality protein is delivered as “complete protein”.  Complete proteins, as are found in meat, fish, poultry and dairy products.  The essential amino acids in complete proteins have the essential amino acids strung together in a chain.

It is much less expensive to put individual amino acids into a protein supplement.  They have the nitrogen but they don’t deliver the quality of protein.

Two ‘red flags’ in the protein supplement industry:

  1. The term “Proprietary Formula”, or, “Proprietary Blend” is an indication that something is being hidden.  The consumer thinks that the special blend is so their competitors won’t know the ingredients and doses.  More often, it’s hiding inferior quality or dose.
    1. If you would like more information on “Proprietary” Formulas click this link:  Proprietary Formulas
  2. If individual amino acids are listed as ingredients there is at least a possibility that some of the more expensive complete protein has been removed and replace with less expensive, individual amino acids that have the nitrogen, but not the protein.Protein-Powder

The label here was from a protein powder manufacturered with nitrogen spiking.  There was a law suit.  The label claimed there were 30 grams of protein.  It was revealed in the law suit that after the ‘spiking’ agents were removed, there was only 21.5 grams of protein.

Of course the whole reason for this and other unscrupulous practices is to give lower prices to the consumer and more profit for the manufacturers.

Many of these amino acids are produced in China through the chemical synthesis of keratin, which is derived from trash like hair, feathers, fingernails, and fur, and thus sells for less than a dollar a pound.

If you’d like to learn any more about protein supplements you can read my article:  Building Muscle After 60

In my research I found that average complete protein for supplements cost manufacturers about $5 to $6 a pound.  The very highest quality can cost as high as $18 per pound.

Of course with Pro JYM Protein Powder there is

  • No nitrogen spiking
  • No proprietary blends
  • No questionable sources of protein
  • No cheap and inferior whey protein concentrate or caseinates

There is transparency.  The commitment to the highest quality and based on all the latest scientifc reasearch.  Something else I like about JYM supplements is that Dr. Stoppani tests them on himself and with his clients to insure the highest performance possible.

[Affiliate Disclosure: This post may contain affiliate links which means I may earn a small commission if you purchase anything through one of the links. However, this will not affect what you pay!]

BODYBUILDING.COM has a Price Match Guarantee.  They will not be undersold.

Protein Blend vs Single Source

The issue here is to determine if it is better to take just one form of protein such as Whey, or, is it more advantageous to take a blend.  The reserarch now shows that better muscle gains will be derived from properly proportioned blends.

Whey, for example, is a very fast digesting protein.  Soon after a workout, drinking down some whey protein is the fastest way to get protein synthesis going.  Protein synthesis is the process where the protein goes to work to recover and build the muscle.

But, whey’s strength is also its weakness.  It’s like a sprinter who goes real fast for a short distance but then he’s done.  His energy is spent.


Since muscle protein synthesis leads to muscle growth, continuing muscle protein synthesis for longer can have a significant impact on your gains.

Which proteins, in which doses and which percentages all play an important role in maximizing the efficacy of the protein blend.

Which Proteins and in What Proportions are Best?

The 24 grams of protein in each scoop of Pro JYM contain the following:

Whey protein isolate: 7.5 g
Micellar casein: 7 g
Egg albumen: 2.5g
Milk protein isolate: 7 g (5.5 g casein, 1.5 g whey)

Since milk protein isolate is 20 percent whey protein and 80 percent micellar casein, the 24 grams of protein in Pro JYM are really broken down into three main categories:

Whey protein: 9 grams (40%)
Miceller casein: 12.5 grams (50%)
Egg white protein: 2.5 grams (10%)

What is the Science That Makes These 4 Proteins Right for the Blend?

To the right is an infographic created by Dr. Stoppani, illustrating the science behind the blend.Jim-Stoppani-Info-Graphic


There are 2 kinds of protein in milk.  Casein and whey.  Casein makes up about 80% and whey the other 20%.  After whey is extracted from the milk it is put through a number of filtering processes to remove the carbohydrates and fat.

The more filtering the more pure the protein is.

Whey protein isolate is the purest form.  There are a couple of different methods to perform the filtration.

One is called “ion exchange”.  It uses chemicals to isolate the whey and make it pure.  The problem with this process is the “peptides” are lost.  They are ablsolutely essential for the whey to maximize muscle growth.

There are other “microfractions” lost too.  They can help strengthen the immune system and prevent infection.

The other process has two parts that are just filtering with no chemicals.  The first part is “microfiltration” followed by “ultrafiltration”.

Using those two filtering processes produced whey protein isolate with no loss of peptides or other “microfractions”.

Whey protein drives protein synthesis more than other kinds of protein because it digests so rapidly.  Additionally, whey has a high concentration of Branch Chain Amino Acids, (BCAAs).

Leucine, one of the BCAAs acts as a catalyst to start protein synthesis, hence, muscle growth.

As if that’s not enough, there is one more reason why whey drives protein synthesis.  It elevates insulin levels.  Insulin is a hormone that insulin drives the amino acids from the whey into the muscles.  And, it too is a catalyst for protein synthesis.

Research has shown that whey contributes to weight loss.  It does that by lowering levels of the hunger hormone, ghrelin.


Casein protein is the reall slow digesting protein to keep protein synthesis going for much longer.

There are different kinds of casein.  There is sodium caseinate and calcium caseinate.  Pro JYM uses micellar casein.  It is the kind of casein which is in its natural form.

The caseinates mix more easily in water.  That is why manufacturers put them throught the process with harsh chemicals.

In addition to making the caseinates mix more easily, it causes them to digest much more quickly.  You have the whey for that.  You want the micellar casein to digest extremely slowly to prolong the protein synthesis.


There is a common misconception that straight up milk protein is inferior.  Not so!  It is 80% casein and 20% whey.  With a filtration process to make it more pure as an isolate, it is a very effective protein.  It has all the natural peptides and other microfractions to do the great work they do in the muscles.


What the research has shown is that when you have that bit of very fast whey, mainly a larger amount of casein, and then a medium-digesting protein in the middle to bridge the gap, it promotes muscle protein synthesis and muscle growth better than just whey.

The research has shown that you want a good deal of whey, but you really want to focus more on the casein aspect.


There are many benefits to egg protein.  It has many, many amino acids and BCAAs.  It is sometimes referred to as “the perfect protein”.

Research has shown that those who consume 3 whole eggs (with the yolks) gain considerably more muscle and strength than those who just eat the whites.

Getting the egg white protein into Pro JYM helps to bridge the gap between the fast digesting whey and the very slow digesting casein.  And, it’s a super bioavailable protein.


Pro JYM Protein Powder takes advantage of the latest scientific research findings along with the tireless testing and design by renowned expert Jim Stoppani, PhD.  The labeling is completely transparent.

The only flavor I’ve tasted is S’Mores.  It tastes so good I haven’t wanted to try anything else:)

There are many videos which Dr. Stopponi has made to educate people about Pro JYM and other JYM supplements.  He even gives detailed instructions about how best to mix and drink Pro JYM to get the very best performance outcomes.

I welcome your questions or comments below.  Until next time,


Quick Fat Loss – A 2-Step Plan

No matter if you are 5 pounds more than you want to be, or, 50 pounds, you want that fat gone ASAP.  So many people are searching the internet for a quick fat loss solution.

I’m going to explain several supplements which work together to help accelerate weight loss. They can be purchased in formulas together. (You don’t have to buy all these things separately.)

Then I’m going to explain an exercise plan that takes 25 minutes a day, 6 days per week. It is designed to be safe and effective for aging people in their 40s and beyond.

The 2-step plan is simple and effective.

Fish Oil

Some fish oils are rich in Omega 3 fatty acids. The three most important Omega 3 fatty acids are EPA and DHA and ALA. And, it’s important to get them in the right dosages for you to get the great benefits Omega 3’s can deliverFish-Oil-Capsules

Fortunately ALA is abundant in many food sources. The two most critical Omega 3’s to get in the right doses from fish oil are EPA and DHA. Omega-3 fats may help reduce your risk of heart disease. They also support healthy brain and joint function, and, reduce inflammation.

Research has shown that for people who do regular resistance training Omega 3’s may help stimulate muscle growth and support fat loss.

They also contribute to feeling more full. One study found that the group that was taking fish oil supplements felt full for 2 hours longer than the group that was not.

This can help with weight loss as well. Research indicates Omega 3’s may also contribute to weight loss by boosting metabolism.

What’s critical is that the proper doses of DHA and EPA are taken daily. The research indicates that those doses should be 1500 mg daily for each.

When I learned this from reading research papers I went to my local sports nutrition store to find a fish oil supplement that delivered DHA and EPA in those doses.

I couldn’t tell from the Supplement Facts on the labels what and how much was in those products. The labels just referred to “Omega 3’s”, or, “Proprietary Formula”

My search ended when I went online to find that JYM Supplements offered a fish oil named

Omega JYM Fish Oil

OMEGA  JYM. And, on the label, it says 750 mgs of DHA and EPA. Proper dosage is 2 capsules daily.

JYM Supplements can be purchased on BODYBUILDING.COM. They have a Price Match policy so they will never be undersold.  (1500 g DHA and 1500 g EPA)

[Affiliate Disclosure: This post may contain affiliate links which means I may earn a small commission if you purchase anything through one of the links. However, this will not affect what you pay!]


The body breaks down fat into fatty acids. L-Carnitine moves the fatty acids into the cells to be converted to energy. Thus, L-Carnitine plays an important role in the body’s functions for burning fat.

It also may reduce muscle soreness after working out, increase oxygen supply to the muscles, and improve recovery after workout sessions.

There have been some animal studies indicating that L-Carnitine can contribute to anti-aging in brain function. That might be helpful for some of us guys as we continue to get older.

L-Carnitine is found in the JYM POST-WORKOUT  formula.

POST JYM Powder 30      Servings

(1.5-2.0 g, 4 times daily)


Beta-Alanine is an amino acid. Amino acids are the building blocks of proteins. Beta-Alanine is used by athletes to improve performance and benefit health in general.

The body uses it to produce Carnosine and Carnosine is used to do some really cool stuff.

Carnosine reduces the acid that builds up in muscles during high intensity exercise. By doing that, it enables to muscles to outperform what they would have done without the buffering work of the Carnosine.

More calories are burned, contributing to more fat burned.


Because Carnosine reduces muscle fatigue, extending the time until exhaustion, with proper nutrition and recovery, the muscles may grow more. More muscle size and strength causes metabolism to increase.

Greater metabolic performance, in turn, burns more fat, even when the body is at rest.

So, supplementing Beta-Alanine will help someone who is doing regular resistance exercise to gain more lean muscle and reduce fat.

Studies indicate that Carnosine has antioxidant qualities, may strengthen the immune system and has anti-aging properties.

Additionally, Carnosine may improve muscle health and function in seniors. Studies indicate it also improves the production of Nitric Oxide which helps battle the aging process and contributes to heart health.

Beta-Alanine is in both PRE JYM, pre workout formula and the POST JYM after work out formula.

(1.5-3 g before and after workout)

Green Tea Extract

Green tea extract is rich in something called catechins, and it contains a fair amount of caffeine. It appears that this combination of ingredients is responsible for its weight loss properties.

A study published in The Journal of Nutrition, found that consuming a beverage containing green tea catechins (625mg/d) may enhance exercise-induced loss of abdominal fat and improve triglyceride levels.

Triglycerides are a type of fat, stored in fat cells in the body. They’re stored when the body doesn’t need more energy. They are used when the body needs more energy. Lower levels of triglycerides equates to less body fat. We like that!

Green tea extract is in the SHREAD JYM formulation.


Green tea extract is believed to increase the activity of norepinephrine, a hormone that helps you burn fat. Many studies have shown that green tea extract can increase fat burning and cause fat loss especially in the belly area.

(500-1000 mg 2X daily, once in early morning and once in late morning)


Caffeine can contribute to fat loss in several ways and there has been an abundance of research to back it up.  It too, is part of the SHREAD JYM formula.

It speeds metabolism somewhat. This is a minor contribution from caffeine for weight loss.

A study found in the National Library of Medicine had subjects do 60 minutes of cycling. People who got caffeine beforehand enjoyed the exercise more and felt like it was less difficult than people who got a placebo.

Studies have shown that caffeine can boost metabolism by 3-11%, and increase fat burning by up to 29%.

(200 mg once in early morning, once in late morning and once before workout)


Betaine has been shown, when ingested as part of a pre workout formula, can increase strength and endurance during the workout. Studies have shown it accelerates muscle growth. It slows muscle fatigue allowing training lasting longer and more intensely. Therefore more calories are burned. (1.5-2 g once before workout and once after).

And so, Betaine is provided in proper dosage in both PRE JYM and POST JYM

Branch Chain Amino Acids (BCAAs)

BCAAs are effective in increasing muscle growth, decreasing muscle soreness and reducing fatigue in the muscles during exercise. These things work synergistically to contribute to higher output and burning more calories.

(5 g before and after workout) The correct dose of BCAAs are in both PRE JYM and POST JYM

Protein Powder

Many studies have shown that while eating a high protein, low carbohydrate diet the protein contributes to loss of fat, particularly belly fat.

You can see the findings from this study:  “A high-protein diet for reducing body fat”

The protein keeps you from getting hungry for longer than carbohydrates. Protein is also the main building block of muscle. When you have more muscle, your metabolism burns energy at a faster rate, which aids in weight loss.

Pro JYM PROTEIN POWDER is made up of 4 proteins, each fueling the muscles at different times.  Whey protein isolate digests and is absorbed most rapidly, fueling the muscles quickly.  This is especially important right after a workout and first thing in the morning.

As Jim Stoppani explains, “Research now shows that when you add medium-digesting and slow-digesting proteins to fast-digesting whey, muscle protein synthesis remains elevated for longer than when using whey alone.

And muscle protein retention is higher, as well. That means that more protein is being built in the muscle, which is what leads to long term gains in muscle size and strength.”


(Total daily protein intake with meals and protein powder should be at least 1 g per pound of body weight. You will probably get better results with 1.5 g daily protein per pound of body weight.)

High Intensity Intervile Training (HIIT) Plan

The 12-week plan I am about to start requires 25 minutes of exercise, 6 days per week. 4 days are weight training and 2 days are cardio training. The plan is designed for aging people, in their forties and beyond.

It is Bill Phillip’s “Back to Fit” plan. You can read my review here:  Bill Phillip’s “Back to Fit” Review. Bill-Phillips-Back-to-Fit

The HIIT component with weight training works like this: There is a circuit of 5 exercises. You go from one exercise to the next without stopping to rest. Each exercise is 10 repetitions.

After completing all 5 exercises you rest for 2 minutes. You do the circuit 5 times. That’s all.

You can hear Bill Phillips introduction comments in the 30 second video below:

The HIIT component with the cardio exercises works like this: You do whatever kind of cardio you wish. You can use a treadmill, or other cardio machine. You can walk, jump rope or anything else.

There are 3 levels of intensity. The first 2 levels last for 2 minutes. The third level lasts for 1 minute. If an intensity of 10, were all out, your first 2 minutes would be like walking, a level of 3 for 2 minutes.

The next 2 minutes are a level 5, maybe a jog. The third set for only 1 minute would be at a level 8, maybe a run. Then you go back to level 3. You do the set of 3 levels, 5 times for a total of 25 minutes.

Putting it All Together


Following is exactly how I will be doing my Post Quarantine Quick Fat Loss plan to grow muscle and lose fat. I’ll be using the “SHORTCUT TO SHRED” supplement stack by JYM Supplements. These supplements are the best I’ve been able to find.

They are science based, designed by Jim Stoppani, PhD. You can learn about him and why his supplements are so incredibly effective in my recent article:

I listed the JYM supplements below in the bold lettering. If you wish to buy individual supplements from other manufacturers, I listed the ingredients and doses for you.

If you purchase the JYM SHORTCUT TO SHRED Supplement System you will have ALL the supplements I’ve explained here.


  • SHRED JYM: 1 dose
    JYM-SHORTCUT-TO-SHRED Supplement System
    SHORTCUT TO SHRED Supplement System
    • Includes
      • CAFFEINE 200 mg
      • GREEN TEA EXTRACT: 500-1000 mg
      • ACETYL L-CARNITINE: 1.5-2 g


  • SHRED JYM: 1dose
    • CAFFEINE: 200-300 mg
    • GREEN TEA EXTRACT: 500-1000 mg
    • ACETYL L-CARNITINE: 1.5-2 g


  • PRE JYM: 1 dose
    • CAFFEINE: 200-300 mg
    • GREEN TEA EXTRACT: 500-1000 mg
    • ACETYL L-CARNITINE: 1.5-2 g
    • BCAAs: 5 g
    • CREATINE: 1 serving
    • BETA-ALANINE: 1.5-3 g
    • BETAINE: 1.5-2 g




  • POST JYM: 1 dose
    • BCAAs: 5 g
    • CREATINE: 1 serving
    • BETA-ALANINE: 1.5-3 g
    • BETAINE: 1.5-2 g
    • GLUTAMINE: 3-5 g





Summing it up

To simplify:

  1. You complete a simple-to-follow workout plan, 25 minutes daily, 6 days a week.
  2. You purchase the supplement “stack” and take the supplements as I listed above.

If you are willing to follow those steps for 12 weeks you can experience quick fat loss.

If you work the plan, the plan will work.

I hope this information has been a help for you. I would love to receive any comments or questions you have below.