[Smitty]

HH, great post man. +1 for the very solid advice.

[Chad Daring]

@Hooligan Harry

Firstly, I only eat carbs on training days, my off days I eat almost zero carbs, I'm a massive proponent of the low carb lifestyle and have always stuck to it. The carbs I eat on training days are for a specific reason. The ones you see listed are the ones I eat as well. Even on my training days lunch and dinner are very limited when it comes to carbs, usually just consisting of dark green leafy vegetables like spinach.


As for cardio, lol, I haven't done cardio in a months. I lift, thats all I do.

I've also looked into it and the consensus is fasting DOES work if you eat breakfast and skip dinner, so unless you can bust out some studies that prove otherwise I'm sticking to that plan. Also the biggest issue with a normal IF program where you dont eat in the beginning of the day and do eat dinner is that I have to eat professionally starting around 8am and consistently through the afternoon.

What you described is almost exactly what I was doing for MONTHS. I ate less then 50g of carbs a day, did no cardio, and did (still do) nothing but powerlifts and strength training. All I saw was an increase in muscle, the specific fat deposits persisted no matter what. A few months back I decided that the fat wasn't going away so I'd rather add carbs back into my diet in a controlled manner in order to maximize my effectiveness in the gym.

The post is great and I completely agree with all you wrote, but I did exactly what you said for many months and didn't see the change I wanted.

[Mr.GM]

(01-13-2012 11:19 PM)MiXX Wrote:  

(01-13-2012 09:46 PM)Chad Daring Wrote:  

(01-13-2012 08:40 PM)sine wave killer Wrote:  

You ever thought about doing chin ups/pull ups?

Its worth noting, though, even when I was hard into dieting and keeping my daily kcals below 2400 I still didn't see a loss in this specific area.

...and you won't....ever at that calorie intake.

Still too many calories at 2400. You want to reduce calories to 1100-1400 per day, and no, this does not mean starve on 3 cans of tuna per day and stick of celery and break down muscle, it means pile up on GREEN, RAW VEGGIES and FISH MORE. This whole mantra you have of "eat everything" like powerlifetr is killing your goals. Have you seen a power lifters body? They are FAT!. You cannot EAT EVERYTHING when trying to burn fat to get a six pack. You must restrict yourself to just eating raw and watch your calorie intake. We told you before that these ripped bodies are made in the kitchen, NOT THE GYM.

Any guy that has a six pack will tell you that they get there by restricting their calorie intake to be between that range. Along with watching sodium levels and drinking a gallon of water per day. Your body will not go into starvation-mode so long as you stay in Ketosis. I speak from experience.

I strongly recommend you get a hold of a nutritionist/dietician, they will definitely make this dream a reality for you....mine did.

Mixx

Mixx , do you take Whey protein?

I was thinking about stop taking it for a while, I'm starting to believe that besides carbohydrates obviously, Whey intake is making it harder to lose belly fat.

My daily diet is very rich in natural protein sources.I don't know if whey is to blame, thoughts?

I'm currently on stronglifts 5x5 3 times a week , I'm not new to bodybuilding and I'm in decent shape.

[MiXX]

(01-17-2012 07:46 PM)Mr.GM Wrote:  

Mixx , do you take Whey protein?

I used to about 5 years ago, then I started doing raw foods, and getting all my protein from Legumes, beans, wild caught fish. In other words, get my 200G of daily protein from foods, instead of over-the-counter supplements that have a lot of processed shit I don't want in my body.

(01-17-2012 07:46 PM)Mr.GM Wrote:  

I was thinking about stop taking it for a while, I'm starting to believe that besides carbohydrates obviously, Whey intake is making it harder to lose belly fat.

Carbs play a very big role in SUB-Q fat. You want to keep your body generating ketones as much as possible while maintaining a good balance of fats from fish, green, raw veggies, and 3.5 liters of water per day!!


Also, make sure you are not under high stress. That produces cortisone, which keeps fat in your belly, and insulin resistance.

(01-17-2012 07:46 PM)Mr.GM Wrote:  

My daily diet is very rich in natural protein sources.I don't know if whey is to blame, thoughts?

Well, why don't you try getting your proteins from beans, wild caught fish, lentils and legumes fro 1 month and see that who works for you?

I think you'll see positive results, but you need to play with your bodies composition to see what exactly works for you.

I'm not a fan of whey protein, just so you know.

(01-17-2012 07:46 PM)Mr.GM Wrote:  

I'm currently on stronglifts 5x5 3 times a week , I'm not new to bodybuilding and I'm in decent shape.

I'm not a bodybuilder myself, I just take care of my body enough to attract female attention. =)

So, seeing a personal nutrionist/trainer would be beneficial if bodybuilding is your desired goal.


Mixx

[MikeCF]

(01-17-2012 03:27 PM)Chad Daring Wrote:  

@Hooligan Harry

Firstly, I only eat carbs on training days, my off days I eat almost zero carbs, I'm a massive proponent of the low carb lifestyle and have always stuck to it. The carbs I eat on training days are for a specific reason. The ones you see listed are the ones I eat as well. Even on my training days lunch and dinner are very limited when it comes to carbs, usually just consisting of dark green leafy vegetables like spinach.


As for cardio, lol, I haven't done cardio in a months. I lift, thats all I do.

I've also looked into it and the consensus is fasting DOES work if you eat breakfast and skip dinner, so unless you can bust out some studies that prove otherwise I'm sticking to that plan. Also the biggest issue with a normal IF program where you dont eat in the beginning of the day and do eat dinner is that I have to eat professionally starting around 8am and consistently through the afternoon.

What you described is almost exactly what I was doing for MONTHS. I ate less then 50g of carbs a day, did no cardio, and did (still do) nothing but powerlifts and strength training. All I saw was an increase in muscle, the specific fat deposits persisted no matter what. A few months back I decided that the fat wasn't going away so I'd rather add carbs back into my diet in a controlled manner in order to maximize my effectiveness in the gym.

The post is great and I completely agree with all you wrote, but I did exactly what you said for many months and didn't see the change I wanted.

You will never get lean without doing cardio.

Running is whack.

NOT lifting to run....oy vey.

The only time a person who has been fat should eat any carbs is before and after lifting weights.

Ditch the carbs, even on your training days, except peri-workout.

Start doing cardio. Do HIIT on the bike, Tabata intervals, kettlebell complexes, barbell complexes, learn to hit the heavy bag, etc.

Running is horrible for your joints. Instead, put the treadmill to 10% and adjust the speed so that you're almost running, but not so fast that both feet leave the ground.

[Mr.GM]

(01-17-2012 08:59 PM)MiXX Wrote:  

(01-17-2012 07:46 PM)Mr.GM Wrote:  

Mixx , do you take Whey protein?

I used to about 5 years ago, then I started doing raw foods, and getting all my protein from Legumes, beans, wild caught fish. In other words, get my 200G of daily protein from foods, instead of over-the-counter supplements that have a lot of processed shit I don't want in my body.

(01-17-2012 07:46 PM)Mr.GM Wrote:  

I was thinking about stop taking it for a while, I'm starting to believe that besides carbohydrates obviously, Whey intake is making it harder to lose belly fat.

Carbs play a very big role in SUB-Q fat. You want to keep your body generating ketones as much as possible while maintaining a good balance of fats from fish, green, raw veggies, and 3.5 liters of water per day!!


Also, make sure you are not under high stress. That produces cortisone, which keeps fat in your belly, and insulin resistance.

(01-17-2012 07:46 PM)Mr.GM Wrote:  

My daily diet is very rich in natural protein sources.I don't know if whey is to blame, thoughts?

Well, why don't you try getting your proteins from beans, wild caught fish, lentils and legumes fro 1 month and see that who works for you?

I think you'll see positive results, but you need to play with your bodies composition to see what exactly works for you.

I'm not a fan of whey protein, just so you know.

(01-17-2012 07:46 PM)Mr.GM Wrote:  

I'm currently on stronglifts 5x5 3 times a week , I'm not new to bodybuilding and I'm in decent shape.

I'm not a bodybuilder myself, I just take care of my body enough to attract female attention. =)

So, seeing a personal nutrionist/trainer would be beneficial if bodybuilding is your desired goal.


Mixx

Tks Amigo, I'm going to try it out.

(01-17-2012 09:29 PM)MikeCF Wrote:  

You will never get lean without doing cardio.

Running is whack.

NOT lifting to run....oy vey.

The only time a person who has been fat should eat any carbs is before and after lifting weights.

Ditch the carbs, even on your training days, except peri-workout.

Start doing cardio. Do HIIT on the bike, Tabata intervals, kettlebell complexes, barbell complexes, learn to hit the heavy bag, etc.

Running is horrible for your joints. Instead, put the treadmill to 10% and adjust the speed so that you're almost running, but not so fast that both feet leave the ground.

Mike, I'm having trouble to combine cardio with rest periods while on stronglifts.

About cardio, How many times per week?For how long?

[Chad Daring]

Thanks for the info Mike. You aren't the first person I've heard preach that running is no Bueno. So far I've reduced carbs by a lot, reduced calorie intake, and began the IF regiment . Some form of low intensity cardio is next.

[_DC_]

(01-18-2012 01:29 PM)Chad Daring Wrote:  

Thanks for the info Mike. You aren't the first person I've heard preach that running is no Bueno. So far I've reduced carbs by a lot, reduced calorie intake, and began the IF regiment . Some form of low intensity cardio is next.

99/100 fitness people will say that running is a great activity to lose body fat. Like anything in life, start in moderation and don't overdo it. Running a 10K (6.2 miles) 4x a week will drop body weight like crazy. Depending on your weight that's about a 1 lb of fat as is, but can be more considering substantial EPOC. I also find it easier not to overeat when I'm running constantly. Running gives me a good body buzz so I feel healthy and only feel like eating light and nutritious foods afterward.

http://www.livestrong.com/article/152412...etabolism/

[Chad Daring]

I remember reading an article by an old skool "shut up and squat" fitness Guy who recommended up hill power walking I might start this for a few miles twice a week

[Moma]

Chad, try purchasing a kettlebell. They can cost a pretty penny but you can use them in your room (you don't need a field or a huge space to utilise them and you can employ a rich array of exercises).

Since my Naija trip I have bloated a bit and I have taken to swinging it every morning to slice up. It gives you good functional strength and can tighten up the waist area.

Couple that with good non preservative nutrition and report back in two weeks with your findings.

P.S. My kettlebell ran me close to a 100 dollars. It weighs 53lbs (not sure what that is in Russian poids *old nem?*)

[kosko]

You don't need cardio to burn weight. This is a myth. You can burn yourself into a lean stick by changing diet and being at a normal to above normal rate of energy. To the poster who said this I can't agree with that. Running is some of the most destructive activities one can do their body as overtime it grinds away at your joints and protective cartilage especially in the knees. This is all dependent on intensity and duration of course, and of course some people with extreme slow body types need the kick in intensity to spur fat loss but my view on cardio that it is not needed in a high intensity form. Playing ball, Soccer, once or twice a week with your homies is good enough. If you live in a large City, get a bike and you will equally be meeting adequate levels of cardio.

Mixx is right about Whey protien. In reality its a processed mess, if you can substitute with diet that will always be superior. I lack the time and funds to eat organic meats and fish so Whey is a necessity, but if you have the means clean proteins from veg and meat is 100% superior.

@ChadDarling. Fuck studies. I have relatives whom work in the Health fields, they don;t know what they are talking about in regards to physical fitness science, its a shady research field. On one end you have avid athletic specialist whom don;t take into account 100% science, on the other you have delusional science experts that don;t understand that physical aspects of it. Both worlds work in silos and information doesn't get shared often, Broscience for me at least has done more to open my eyes on nutritional and physical health then "peer reviewed studies". You need a marrige of both to get sold information about health, fitness, and nutrition with a lot of things which are generally disregarded or shunned by the consensus medical science community. Just my 2 cents though on Fitness Science, I am sure many will disagree with that above stance.

[MikeCF]

(01-18-2012 03:59 PM)kosko Wrote:  

You don't need cardio to burn weight. This is a myth. You can burn yourself into a lean stick by changing diet and being at a normal to above normal rate of energy.

Other than a few genetic freaks, everyone who has leaned out has done cardio.

It's not an opinion. It's an empirical truth borne out by tens of thousands of bodybuilders and fitness people.

[gringochileno]

(01-18-2012 04:44 PM)MikeCF Wrote:  

(01-18-2012 03:59 PM)kosko Wrote:  

You don't need cardio to burn weight. This is a myth. You can burn yourself into a lean stick by changing diet and being at a normal to above normal rate of energy.

Other than a few genetic freaks, everyone who has leaned out has done cardio.

It's not an opinion. It's an empirical truth borne out by tens of thousands of bodybuilders and fitness people.

You guys are making this more complicated than it needs to be. Weight loss is the result of running a caloric deficit. Full stop.

Almost anyone will lose weight fairly quickly if they have a net energy intake of 1500 calories per day. Whether you achieve that by eating 1500 calories or by eating 2000 calories and doing 500 calories' worth of cardio doesn't matter (although it may impact your overall fitness, which is not the same as weight).

What cardio does for you, in addition to promoting cardiovascular fitness, is burn calories so you can eat more and still lose weight. It's not necessary for weight loss if you're otherwise eating a proper diet but it sure makes things easier.

[_DC_]

Enough bro-science on running screwing with your joints. Human beings are designed to run long distances:

http://www.time.com/time/health/article/...08,00.html
http://www.caroltorgan.com/designed-to-run/

[kosko]

(01-18-2012 05:26 PM)_DC_ Wrote:  

Enough bro-science on running screwing with your joints. Human beings are designed to run long distances:

http://www.time.com/time/health/article/...08,00.html
http://www.caroltorgan.com/designed-to-run/

Says who? TIME? Come to my village in Africa nobody is running marathons there. We breed some of the fastest runners on the planet but nobody running marathons or long distances. Humans can .. trek.. long distances but run.. nope. These are two different things. How can the medical community profess where are endurance trekkers but deny the fact that Humans maintained a largely vegetarian diet which forced us to trek and forage the majority of our day as we cycled through different season growing patters.

I can say that my own people have very low endurance since we did not need to trek far for the most vital requirement for life... Water.. we colonized mostly along abundant areas of water, contrast this to somebody from more arid parts of the globe whom would be forced to trek longer and farther to find suitable sources of water for their colony. Medical Consensus Science ain't going to talk about that stuff, they will interview for 100 people in Kansas and call it a day.

Like I said the two fields of Medical science and Sports Science rarely mix, plus medical science avoids the notion of genetic differences that exists between different cultural groups. I can barley run a mile but my lazy homie from Eritrea whom eats Mcdees for everyday before work, and smokes Captain Blacks can run half marathons like nothing (dude literally ran one after we went out to the bar, he was still drunk and placed in the top 15??).

I agree on the endurance part, but not for running. We we're given agility traits to quickly get away from any predators that came into our personal zone. Why would our ancient homeboy from the Aztec need to run anywhere? Only if it was necessary to protect his own life, why exert so much energy for no necessary purpose? Why a dude in Botswana going to get up one day and feel like going for a 10K run in the bushes? Science telling me humans we're built for running marathons when he had no legitimate purpose to do it.

I ain't even trying to argue you though, its just my peeve with consensus science in general. I'm not a WASP from Massachusetts, not part of the majority of people - Majority Consensus views on health do little good for me.

[MikeCF]

(01-18-2012 05:11 PM)gringochileno Wrote:  

(01-18-2012 04:44 PM)MikeCF Wrote:  

(01-18-2012 03:59 PM)kosko Wrote:  

You don't need cardio to burn weight. This is a myth. You can burn yourself into a lean stick by changing diet and being at a normal to above normal rate of energy.

Other than a few genetic freaks, everyone who has leaned out has done cardio.

It's not an opinion. It's an empirical truth borne out by tens of thousands of bodybuilders and fitness people.

You guys are making this more complicated than it needs to be. Weight loss is the result of running a caloric deficit. Full stop.

Almost anyone will lose weight fairly quickly if they have a net energy intake of 1500 calories per day. Whether you achieve that by eating 1500 calories or by eating 2000 calories and doing 500 calories' worth of cardio doesn't matter (although it may impact your overall fitness, which is not the same as weight).

What cardio does for you, in addition to promoting cardiovascular fitness, is burn calories so you can eat more and still lose weight. It's not necessary for weight loss if you're otherwise eating a proper diet but it sure makes things easier.

If you are going from "fat" to "overweight" or "overweight to normal," sure.

Obviously you have not personally gone from 15% bodyfat to 10% bodyfat.

The leaner a person gets, the harder it is to lose fat. Simply "Eat less/burn more calories" is total nonsense.

Sorry if I sound like a dick, but guys who have never personally done anything with their bodies - or coached other guys - have shit opinions and just hurt guys in the long run.

[MikeCF]

(01-18-2012 05:26 PM)_DC_ Wrote:  

Enough bro-science on running screwing with your joints. Human beings are designed to run long distances:

http://www.time.com/time/health/article/...08,00.html
http://www.caroltorgan.com/designed-to-run/

Where are all of these muscular runners?

If you wanna be like my friend (state champion cross-country) and weigh 135 lbs. at 6', go ahead.

If you want to look like you lift weights, and thus carry around some muscle, then running long distances is moronic. It's a simple question of physics. More muscle = more weight = more load that the joints are required to bear.

Compare the bodies of a sprinter to a marathon runner. Then tell me about "bro science."

[MikeCF]

(01-18-2012 09:58 AM)Mr.GM Wrote:  

Mike, I'm having trouble to combine cardio with rest periods while on stronglifts.
About cardio, How many times per week?For how long?

You're having trouble with cardio because you're out of shape. Your work capacity is low.

Start doing active recovery as cardio:

http://www.bodyrecomposition.com/trainin...overy.html

Do that for 6-8 weeks, then move on to higher intensity cardio.

[MikeCF]

(01-18-2012 02:43 PM)_DC_ Wrote:  

99/100 fitness people will say that running is a great activity to lose body fat.

OK, so we are talking bout different groups.

My assumption is that guys are not asking how to look like fucking dorks, but want to look like bad ass guys with good bodies who are able to fill out a suit jacket above 38" while having a lean physique, creating an amazing taper from the broad shoulders, full lats, leading to a small waist.

Having spent decades in gyms, I'll tell you what those guys think about running: "Running is gay."

[gringochileno]

(01-18-2012 06:28 PM)MikeCF Wrote:  

(01-18-2012 05:11 PM)gringochileno Wrote:  

(01-18-2012 04:44 PM)MikeCF Wrote:  

(01-18-2012 03:59 PM)kosko Wrote:  

You don't need cardio to burn weight. This is a myth. You can burn yourself into a lean stick by changing diet and being at a normal to above normal rate of energy.

Other than a few genetic freaks, everyone who has leaned out has done cardio.

It's not an opinion. It's an empirical truth borne out by tens of thousands of bodybuilders and fitness people.

You guys are making this more complicated than it needs to be. Weight loss is the result of running a caloric deficit. Full stop.

Almost anyone will lose weight fairly quickly if they have a net energy intake of 1500 calories per day. Whether you achieve that by eating 1500 calories or by eating 2000 calories and doing 500 calories' worth of cardio doesn't matter (although it may impact your overall fitness, which is not the same as weight).

What cardio does for you, in addition to promoting cardiovascular fitness, is burn calories so you can eat more and still lose weight. It's not necessary for weight loss if you're otherwise eating a proper diet but it sure makes things easier.

If you are going from "fat" to "overweight" or "overweight to normal," sure.

Obviously you have not personally gone from 15% bodyfat to 10% bodyfat.

The leaner a person gets, the harder it is to lose fat. Simply "Eat less/burn more calories" is total nonsense.

Sorry if I sound like a dick, but guys who have never personally done anything with their bodies - or coached other guys - have shit opinions and just hurt guys in the long run.

Well yeah, the lower your body fat % is, the more your body is going to have a tendency to lose muscle rather than fat, so the amount of protein you take in, weight training you do, intensity of cardio, and so forth will definitely make a difference because each one of those affects the proportions in which your body metabolizes different substances for energy. I never disputed that--what I'm saying is that weight loss--which can be but is not necessarily the same as fat loss--is always and everywhere the result of expending more energy than you consume. That's the laws of thermodynamics.

It's also true that not all weight loss is created equal, and as your body fat % gets lower it gets harder and harder to prevent your body from protecting its remaining fat stores at the expense of other energy sources including muscle. But make no mistake, you cannot lose weight without a calorie deficit.

I don't think any of that is controversial and it's true that what you're saying becomes more and more important as your body fat percentage decreases (for 95% of people "exercise more, eat less" is quite sufficient but I get that you're talking about the upper tier of people who are looking to get ripped to shreds).

[xmlenigma]

Quote:

Like I said the two fields of Medical science and Sports Science rarely mix, plus medical science avoids the notion of genetic differences that exists between different cultural groups. I can barley run a mile but my lazy homie from Eritrea whom eats Mcdees for everyday before work, and smokes Captain Blacks can run half marathons like nothing (dude literally ran one after we went out to the bar, he was still drunk and placed in the top 15??).

Lol! I agree with your first sentence.

[_DC_]

(01-18-2012 06:29 PM)MikeCF Wrote:  

(01-18-2012 05:26 PM)_DC_ Wrote:  

Enough bro-science on running screwing with your joints. Human beings are designed to run long distances:

http://www.time.com/time/health/article/...08,00.html
http://www.caroltorgan.com/designed-to-run/

Where are all of these muscular runners?

If you wanna be like my friend (state champion cross-country) and weigh 135 lbs. at 6', go ahead.

If you want to look like you lift weights, and thus carry around some muscle, then running long distances is moronic. It's a simple question of physics. More muscle = more weight = more load that the joints are required to bear.

Compare the bodies of a sprinter to a marathon runner. Then tell me about "bro science."

OK, I agree with you here. I think it's clear that 135lbs and 6' is ridiculously scrawny and undesirable. I was talking about running to lose body fat, not running to finish with the Ethiopians in a marathon. Training to be competitive, its no doubt that losing muscle mass would be desirable. Although, the OP was asking to get rid of some body fat (first link is relevant).

Not everybody wants to be huge. I don't think there are many soccer players having trouble with the ladies. If your goal is to put on muscle, yeah, running 20 miles a week is going to put you at a severe calorie deficit and its unlikely you'll get any stronger. I looked hard for the link of "Godzilla", an absolutely huge dude who runs marathons in under 3 hrs. Obviously he splits his getting strong as an ox, and leaning down, into different phases.

The "bro science" barb was only drawn to the joint problems comment. The Time magazine article references a scientific study with 1000's of people.

I'm also 6' and certainly not a gym rat by any means and I think 170 lbs is literally as low as I could possibly go. 135 lbs is insane.

[MikeCF]

(01-18-2012 06:44 PM)gringochileno Wrote:  

Well yeah, the lower your body fat % is, the more your body is going to have a tendency to lose muscle rather than fat, so the amount of protein you take in, weight training you do, intensity of cardio, and so forth will definitely make a difference because each one of those affects the proportions in which your body metabolizes different substances for energy. I never disputed that--what I'm saying is that weight loss--which can be but is not necessarily the same as fat loss--is always and everywhere the result of expending more energy than you consume. That's the laws of thermodynamics.

This is a message board for men.

When a man wants to lose weight, what he really mean is lose fat.

Guys don't eat a piece of toast a day, just so the scale moves. That's a chick thing.

A lot of problems guys have with "game" relates to not understanding guys, either.

[gringochileno]

(01-18-2012 07:18 PM)MikeCF Wrote:  

(01-18-2012 06:44 PM)gringochileno Wrote:  

Well yeah, the lower your body fat % is, the more your body is going to have a tendency to lose muscle rather than fat, so the amount of protein you take in, weight training you do, intensity of cardio, and so forth will definitely make a difference because each one of those affects the proportions in which your body metabolizes different substances for energy. I never disputed that--what I'm saying is that weight loss--which can be but is not necessarily the same as fat loss--is always and everywhere the result of expending more energy than you consume. That's the laws of thermodynamics.

This is a message board for men.

When a man wants to lose weight, what he really mean is lose fat.

Guys don't eat a piece of toast a day, just so the scale moves. That's a chick thing.

A lot of problems guys have with "game" relates to not understanding guys, either.

I really think we're talking past each other. If you're trying to go from 15% to 10% body fat like you said, then yes those other things come into play. Most people don't fall into that category--they'd get a quite satisfactory degree of fat loss just by running a caloric deficit, no matter how they do that. Especially if they supplement it with some resistance training. What you're saying is completely valid but realize that it matters at the margins, so it's not very significant unless you already have very little body fat and your body is vigorously trying to defend what's left.

[kbell]

I've heard great things about this workout. ITs High Intensity Interval Training like Mike mentioned. I don't think cardio is the right term, althouh HIIT will get your heart rate up high. I'm currently trying to design a routine with kettlebells, a pull up bar and some of these bodyweight exercises. THey are pretty short too under twenty minutes usually.


Her husband's workout look pretty sweet. He is ripped too.