This is what happens when you leave a Treadmill down in the basement unused for a long period of time…an idiot will find other uses for it, like slamming themselves headfirst for absolutely no good reason. He is definitely a product of The Jackass Generation.

Question: Hey Rocco! I was flipping through one of those workout magazines the other day, and I think 90% of it was advertisements for supplements! What’s your opinion of all those sports supplements out on the market? Also, what do you think of those magazines like Muscle & Fitness, Flex, Muscle Media, etc.?

Gavin,

Answer: Supplements, the billion dollar industry that preys on lazy, pathetic wannabes. Supplement ads, especially in those glossy magazines promise you everything that a pubescent boy or girl could imagine. From big muscles to a big penis or breasts, please… Exercise, nutrition and the proper mental attitude (positive self-image) are the only things you need to lose fat permanently. Supplements are not a requirement. Some basic supplements are helpful for “nutritional insurance,” and some supplements can help speed up the fat loss process a little, but not nearly as much as the advertising leads you to believe.

Even supplements that have been proven effective are only responsible for a small fraction of the results you achieve. I believe that at least 97% of your results will come from good training and good nutrition.

If most of your results come from nutrition and training, then why would you chase after that last 3% “edge” if you haven’t even maximized the first 97%? Isn’t that approach completely backwards?

Once you’ve reached a high level of development from intelligent, intense, methodical training and quality nutrition, and the closer you get to your ultimate genetic potential, the slower your progress will become. Progress can and will continue indefinitely, but as you reach higher levels of achievement, this is when supplements and other “minor” details make the most difference.

In world-class athletics, competitions can be won or lost by hundredths of a second, a tenth of a point, a fraction of a pound, or a single judge’s opinion. The extra 3% that supplements might provide could be the difference between winning and losing.

Now look at the average beginner or intermediate: They’re still eating junk foods and skipping meals. They’re not even working out consistently. And what do they do FIRST? You guessed it; they immediately run out searching for a “shortcut” in the form of a pill, powder or latest diet.

It’s a shame that so many people look for easy ways instead of making the effort to learn how to eat and train. I don’t know if you wanted me to go on a rant, but I thought I would give you the opinion you asked for. The people at GNC probably want to put a hit out on me right now.

Question: How can I tone and firm my arms, I am a senior citizen and my arms keep waving even after I’ve stopped.

Sue

Answer: I’m glad to see there’s a senior citizen reading askROCCO. I guess its true people do believe I can help people from 8 to 80. One question to you though, why does everyone that proposes to be a senior citizen always asks me how to firm up their arms? I would think that by the time you got to be your age you would have figured it out. Maybe, not. Flabby arms do suck! When you’re waving good bye and your arm keeps waving long after you’re gone… oooh, that’s a dilemma!

Now that you want to beat me with a switch I’ll answer your question. First you need to fill the empty bag, that are your arms. Over the years you let your muscles atrophy (melt away), but not to worry, research has shown that no matter what age you start training you will build muscle. Maybe not as fast as an eighteen year old but you can. First, take an empty half gallon jug you bought from Kroger (do you like how I’m fishing for endorsement opportunities) and fill it with enough water that you can lift performing a tricep press (with one arm reach over your head holding the jug and slowly bend your elbow (obviously in a descending motion), when you elbow breaks parallel to the floor then raise it up again). Perform this 15 times then switch to the other arm. Now take the same jug and stand up straight with your arm to the side and raise it (keeping your elbow pointing down) so that the jug touches your bicep and perform these 15 times also. If you have dumb bells on hand you can also use them, but don’t buy them if you don’t have to.

Question: Rocco: I recently joined a well-known worldwide gym. I am 39 and healthy. I have always done cardio but weight training is new to me. I worked with a personal trainer twice since joining. I did 2-3 sets of 12 for each of the exercises and told my trainer my goal was to develop more muscle tone to counter-act age related muscle loss. After both training sessions, the first for legs and abs. and the second for chest and arms, I was very sore for about 3 days. The pain was so bad I had to take over the counter pain relievers. I could hardly walk up and down steps after the leg training and couldn’t lift my arms above my shoulders after the chest/arm training. My legs were sore enough that I had to suspend my daily walking program for 2 days. Is this normal or did my trainer possibly overwork me?

–Christine

Answer: It’s obviously to me that your trainer took the phrase “no pain, no gain” literally. He or she is an idiot! What was this trainer trying to do, give you all the muscle mass you needed in two workouts? I hate these crazy workout zealots. To answer your question; no this is not normal and yes, I will say it again your trainer is an idiot. I do believe you should perform work intense enough to provide desired results and mild to medium soreness on the first couple of workouts, but to have to suspend other activities in the process is just plain stupid. Next time you see them, roll this issue of CiN Weekly up and smack them over the head with it and please make sure my picture is facing them as you continue beating them. Here’s a word to my fellow colleagues: with every workout, we take our clients lives in our hands. So don’t try to kill your clients on the first workout.

Question: Dear Rocco,
In addition to wanting to lose weight, be healthy, and feel good, I have a weird fitness goal: I’d like to be able to do chin-ups like Linda Hamilton did in Terminator II. When I was little, I couldn’t do a single chin-up in gym class–I just hung onto the bar. Now that I’m a 25-year-old woman, I’d like to try and do this. My gym doesn’t have a chin-up bar so I guess I’ll go to the park down the street, but what other exercises do you recommend to get my upper body strong enough to accomplish my goal?
–Alecia,

Answer: Alecia! I love these types of questions. I do have to ask you though, what makes you think if you couldn’t do a chin up when you were young, you can even think about doing one now? I do like your determination and if you’re up for the challenge I’ll help you out. First, tell those cheap bastards at your gym to buy a chin up bar or go buy one yourself. I think they sell them at any fitness store for twenty bucks or something close to that. Now that you’ve got something to grab on to I want you to place a chair underneath the bar you’ve just acquired.

Stand on the chair and grab the bar with both hands shoulder width apart. Hopefully your chin is above the bar at this point in time. Bend your knees so your feet don’t touch the chair anymore. Lower yourself slow enough to count to six until your arms are straight. Place your feet back on the chair, stand up and repeat lowering yourself as many times as you can without your arms ripping themselves out of the socket. This is called a negative chin up. If you keep practicing this exercise you will eventually develop enough strength to pull yourself up. Good luck and don’t forget to write. Hopefully, You’ll be Back! (sorry I can’t do the Arnold accent in a blog)