Mar 12
7
The Renegade Diet is Here!
Finally, the much anticipated wait for The Renegade Diet is here!
The Renegade diet that I use personally & recommend to clients.
For those of you that don’t know already, I have been following it for over a year and a half in the inner circle and have had an advanced copy thanks to a loyalty bonus by Jay. 
I will be posting a review of the book sometime soon, but for now check it out for yourself!
Get the Renegade Diet —> CLICK HERE
Posted in Health Lifestyle Renegade Diet by .
Feb 12
13
Why You Need Sunlight (Vitamin D)
Adriana Lima is making sure her Vitamin D levels are adequate with a quick pose on the beach.
It is 22 degrees today.
The colder it gets, the more I seem to crave summer and being outside. One may initially think that is just because when it is warmer there are more fun things to do, more comfortable temperatures, etc. Deep down though, it could very well be a primal instinct to obtain vitamin D.
In my opinion, the importance of vitamin D can be seen from the effect overtime of our evolution. If you go back a long time ago, humans mostly lived around or near the equator and all had darker skin. Over time as we moved away from the equator the suns rays are not as strong, therefor to get adaquate sun exposure we evolved to have lighter skin tones, hair, eyes, etc. The more fair your skin is the easier it is to get vitamin D from the sun ( and burnt!). That is why most heritages or cultures along the equator have darker skin and your northern countries and cultures have fair skin and blonde hair.
Posted in Health Lifestyle Renegade Diet Renegade Method by .
Feb 12
9
The Renegade Philosophy
Enough is enough.
I am tired of seeing commercials for frozen food prepared for every meal of your entire being.
Boxes and packages of food at the grocery store with stamps and stickers telling you how “heart healthy” this cookie is.
Dumbbells that you shake and all the sudden you are jacked and ripped.
Magic elixirs that melt the fat off.
Guys spending more time in the mirror flexing and worrying about hitting another 12 sets of pec flys to bring out their “inner chest”.
Girls starving their self and doing an hour of bodypump, then an hour of cycling, followed up with an hour of zumba, and then 30 minutes of abs for good measure.
Believe it or not, 60 years ago there was guys and gals walking around that were physically fit, lean, and healthy without any of the marketing hype crap. Yes thats right, no zumba or p90x.
Posted in Lifestyle Renegade Diet Renegade Method by .
Jan 12
25
Renegade Diet Log 1-24-12
Lately I have been focused on maintaining a low body fat and slowly building muscle and strength. Also, I have recently switched to working out in the early morning around 7:30am. While I do not necessarily find it to be ideal for my body, I have a dependable workout partner at that time and like the consistency. Normally I would plan to workout at noon, but business stuff would come up and I would put it off until night, miss it, not feel up to it, etc. In the morning I am focused and have nothing else on my mind.
One of my favorite Carbs on the Renegade Diet.
With the Renegade diet I still have most of my carbs in the evening, but made a small adjustment by having a whey/carb shake after my workout. To ensure spinal safety as much as possible I make sure to shower and have some coffee first thing when I wake up. This helps get my CNS going and fired up for the workout.
Yesterday was a workout day on the Renegade diet and looked like this:
Posted in Lifestyle Nutrition Renegade Diet by .
Guest Post by: Vaclav Gregor
Every guy nowadays thinks that he needs to spend hours a day in the gym, cook all his meals, eat every three hours and do all other crazy sh*t while being 8 hours a day in the work making sure he will be able to even afford it.
If you are like this I don’t blame you. There are so many misconceptions, myths and other crap in today’s fitness community that it’s no surprise that you have these disbeliefs and think that building a great looking body is expensive and consumes all of your time. It’s really not your fault.
But this belief is simply not true. Listen if you don’t want to be a professional bodybuilder then you need in fact very little time that you need to dedicate to workouts and even less to your nutrition.
Aug 11
21
Baked Lemon Pesto Chicken
I know, I know.
Chicken, ugh!!!
I eat a wide arrange of protein’s on the renegade diet, ranging from bison to scallops. Between red meat and shellfish, chicken can seem quite boring. I am not going to lie though, this simple recipe is the bomb. You can also use either chicken breast or chicken thigh. This time I happened to use chicken breast.
Also, feel free to scale the portions to your preference. I had 2 whole chicken breasts, my usual big salad, and sweet potato.
Posted in Nutrition by .
For those of you that have read my How I Gained My Muscle and Became a Better Trainer post, you know that Muscle Gaining Secrets is no joke. In fact it has recently been updated and I have started over from the beginning to get back to the basics and build my strength back up.
Luckily, Jay has decided to put it on sale for 48 hours for Independence weekend. It will be offered at a discounted price and added to it will be free copies of Renegade Cardio, The Advanced Muscle Gaining Secrets, and Armed & Dangerous. All of these programs are also great and a very good resource for any trainer. I highly recommend picking up a copy to improve your muscle building results and your clients.
Posted in Musclebuilding Strength Training by .
Every guy who goes to the gym wants to build up their chest. So they pound it with tons of bench press and dumbbell flys. The only problem is these exercises are not even the best way to build your chest.
First lets go over the main function of the chest to have a better understanding at how it works. The pecs main function is to bring the arms across the mid-line of the body. Instantly you would think about the dumbbell fly as being the perfect exercise, right?
Wrong.
The problem with the dumbbell fly is you are very limited to the amount of weight you can use. Most people can only do flies with around 20-50 pounds safely and properly. This just is not enough weight to provide a great muscle building stimulus.
Well with the bench press you can do a lot of weight, that must be perfect for building your chest!?
Posted in Musclebuilding Strength Training by .
Jun 11
13
Renegade Diet Log: 6-12-11
I make mine Renegade Diet style- Sugar free with stevia and with an almond-coconut crust.
Working at a gym all day and training clients, I am constantly asked what, when, and how I eat. My answer’s normally come as I surprise to people and can be a bit confusing.
The simplest way to put it is I eat all my carbohydrates at night.
Shocked?
I was when I first starting experimenting with it, but it works. Since following the Renegade Diet the last 6 months I have gotten leaner & stronger by eating all my carb’s at night. I am not the only one that believes in this style of eating either.
Posted in Nutrition Renegade Diet by .
Pamela knows about all the benefits of beach sprints.
What’s up everyone!
I hope everyone kicked of the summer with a great Memorial Day weekend. I had my fair share of sun, fun, and lots of food! I was able to get in a quick workout on the beach on Saturday that I am a bit addicted to right now. Normally for conditioning workouts I do the Renegade method staple, hill sprints. Lately though I have been doing beach sprints a lot. Where I live in Virginia I have access to quite a few beaches so I stop by one of them and knock this workout or something similar out in 30 minutes or so.
The benefits of beach sprints are the sand naturally slows you down which helps limit the chances of injury and also gets your heart rate cranking pretty easily. You could simply do a few 50 yard runs in loose sand and get your heart rate up. The workout I did looked like this:
Posted in Cardio by .
