I have been lifting since college and will not say how long that has been. I am currently in a horrible rut and cannot get my butt into the gym. I generally go 4 days a week and lift but as of late I have trouble forcing myself to go at all. I have been going a week on three off and it is horrible!

Any suggestions would be great.

castlewa at yahoo dot com

What I suggest is getting a workout partner. Someone who has some disapline. It's sometimes easier to let yourself down and blow off going compared to letting a workout bud down.

Another way is set a goal that is realistic for you, and a date you would like to acomplish your goal by. Use a calender and mark the days you plan to work out on it. The first few weeks are the toughest, but after you have a calender full of X's on the dates you went, it gives you a sense of accomplishment that you wont want to mess up.

Also by then you will have noticed the gains you have made. Those gains will encourage you automatically. Remember that you must eat right too. That is just as important as the workouts. If you dont have a decent diet you may get stonger, but you wont see all that muscle and definition you want. Once you see results in the mirror YOU WILL WANT TO GO!

Subscribe to Men's Health magazine. There are articles and routines to keep you enthusiastic(sp) about working out. There are always new recipes and workout routines to keep things from getting boring.

I hope this helps you out, good luck.

Mike

Re: Ephedrine

To the best of my knowledge, ephedrine is still prohibited by the FDA as a dietary supplement. Here is the lastest FDA release:

http://www.cfsan.fda.gov/~lrd/fpephed6.html 

exerpt:

February 6, 2004

FDA Issues Regulation Prohibiting Sale of Dietary Supplements Containing Ephedrine Alkaloids and Reiterates Its Advice That Consumers Stop Using These Products

The Food and Drug Administration (FDA) today issued a final rule prohibiting the sale of dietary supplements containing ephedrine alkaloids (ephedra) because such supplements present an unreasonable risk of illness or injury. The rule will become effective 60 days from the date of publication.

"This FDA rule reflects what the scientific evidence shows - that ephedra poses an unreasonable risk to those who use it," Health and Human Services Tommy G. Thompson said. "The regulations prohibit the sale of dietary supplements containing ephedra, and we intend to take swift action against anyone who puts consumers at risk by continuing to sell such products after the prohibition takes effect."

"In December, we advised consumers to stop using ephedra products, and we asked responsible companies to stop selling them," said FDA Commissioner Mark B. McClellan, M.D., Ph.D. "We intend to use this regulation to make sure consumers are protected by removing these risky products from the market."

Under the Dietary Supplement Health and Education Act (DSHEA) of 1994, FDA may remove a dietary supplement from the market if it presents a significant or unreasonable risk of illness or injury when used according to its labeling or under ordinary conditions of use. FDA's final regulation presents a framework for applying this unique statutory standard.

To meet the standard required by the dietary supplement law, the FDA gathered and thoroughly reviewed evidence about ephedra's pharmacology; peer-reviewed scientific literature on ephedra's safety and effectiveness; adverse event reports; and a seminal report by the RAND Corporation, an independent scientific institute. The FDA also reviewed tens of thousands of public comments on the agency's request in March 2003 for information about ephedra-associated health risks.

In recent years, dietary supplements containing ephedrine alkaloids have been extensively promoted for aiding weight control and boosting sports performance and energy. The totality of the available data showed little evidence of ephedra's effectiveness except for modest, short-term weight loss without any clear health benefit, while confirming that the substance raises blood pressure and otherwise stresses the circulatory system. These effects are linked to significant adverse health outcomes, including heart attack and stroke. "Until the final rule prohibiting the sale of ephedra-containing dietary supplements takes effect, FDA reiterates its warning to consumers: 'Do not take these products. They are simply too risky,'" said Dr. McClellan.

Ephedra, also called Ma huang, is one of the plants that are a source of ephedrine alkaloids, including ephedrine and pseudoephedrine. When chemically synthesized, ephedrine and pseudoephedrine are regulated under the Federal Food, Drug, and Cosmetic Act as drugs. In contrast to the DSHEA-regulated dietary supplements that contain ephedrine alkaloids, the safety and effectiveness of drug products containing ephedrine alkaloids in drug products have to be proven by the manufacturer.

The issuance of this final rule continues a process that started in June, 1997 when FDA first issued a proposal that required a statement on dietary supplements containing ephedrine alkaloids warning that they are hazardous and should not be used for more than seven days. FDA also proposed to restrict the amount of ephedrine alkaloids in dietary supplements and to prevent combining ephedra with other ingredients that have a known stimulant effect.

http://www.fda.gov/ola/2003/dietarysupplements1028.html .) As a result, most ephedra-containing dietary supplements advertised for enhanced sport performance have been removed from the market.

Uh, that article is from well over a year ago. The newer decision to overturn the ban happened about two weeks ago. Not that you couldn't get ephedrine anyway.

Good post Steve!

trainerchad

I feel that diet drugs or diet supplements are not the way to go. A good diet is the best way to go in the long run. Do you agree?

Never been a bodybuilder, but I in the past would have categorized myself as a power-lifter. But that was before my heart attack, 2 years ago. Now, I'm all about the treadmill and raquetball. My cardiologist told me not to lift anything that made me have to hold my breath while I was exerting force. Dang, I miss the smell of chalk and the sound of plates banging together at the top of a bench press.

My PBs include Deadlift 540, Bench 315, Squat 410; Total 1265. Ya, I know, the bench was week.

-Wolfy

Wolfy: A 315 bench is not weak.

Your cardiologist gave you very wise advice. I can't count the number of times I've seen lifters breathe improperly when lifting heavy.

LOL @ sledn.

my gym is the woods. cut, split, move, stack, and re stack cords of wood and you'll use muscle groups your gym equip misses.

that, along with occasionally baling hay, pickin and moving rock, hoisting hundred lb cables 30 ft off the ground, and building motorcycles keeps me outta the gym, and the muscles tight.(cept mabey the "gut" muscles. LOL)

Regarding the Utah court that "modified" the FDA ruling on ephedra. Here's the latest:

(April 14, 2005) -- A United States District Court ruled yesterday that the Food and Drug Administration failed to prove that a dosage of 10 milligrams or less of ephedrine alkaloids presents an unreasonable risk of illness of injury when the agency banned all ephedrine-containing dietary supplements last year.

The ruling has no effect on FDA’s ban on higher dose products, such as products that were formerly sold to promote weight loss.

Repeating: The ruling has no effect on FDA’s ban on higher dose products, such as products that were formerly sold to promote weight loss.

http://www.ahpa.org/05_0413_USDistrictCourt_Nutraceuticals.pdf .

Most products used by bodybuilders contain far more than the 10 milligrams per dose and, if they do not, it's a well known fact that multiple doses are taken simultaneously to retain resting caloric burn.

There's little doubt that the FDA will appeal this decision. Judge Tena Campbell made a naive and critical error in her decision to overturn the FDA's ruling on 10 milligram or less dosage products...simply, that people will take multiple dosages simultaneously.

Anyone who will take ephedra as part of a weight training regimen is too close to making a decision to use androstenedione and a few steps away from using anabolics. That crap will ultimately destroy your body.

Wolfy: A 315 bench is not weak.

not for a normal man but for a power lifter??

I remember when Ted Arcidi benched 700+ in 1985.

Yes, for competitive powerlifters who weigh 275+ and are under 6 ft. tall, 315 lbs. isn't competitive.

A 315 lb. bench press isn't competitive in that company, certainly...but, it's by no means weak. My PB is also 315 lbs., but I weighed 161 lbs. at the time.

A 315 bench is by no means weak. Mabye for a competitive powerlifter but for an average guy who works out, no way. You also have to take into account factors like length of the arms, etc. A tall guy with long arms has a much harder time bench pressing than most powerlifters who are short and stocky with short arms.

TrannyMk- I agree with you for the most part that diet drugs/pills are not the best way to go. Nutrition is by far and away the most important factor when one is looking to get that lean look. You can take all the pills you want but if you still eat like crap they are never going to help. They do serve their purpose in aiding a proper diet and exercise to help cut weight and bodyfat, but without the other two the diet pills are worthless.

Wolfy-Your doctor did you great advice. I'm surprised this hasn't happened to more people. There is a method in which not taking a breath during the last one or two reps actually increases your ability to lift that weight but it's very risky. I can't remember the name of it off hand. I know where you're coming from talking about the smell of chalk and plates banging around. There's nothing like it! Those are some very respectable lifts my man. You gotta remember that most of these competitive powerlifters are juiced to the gills thus enabling them to lift more weight.

Blackfoot- The things you mentioned that you do during your day are a great way to stay in shape! I've met quite a few people that grew up on farms doing the types of things you described and had never worked out in a gym. These guys were a sight to behold, especially once they got in the gym. There is definitely something to be said for "practical" training.

Just for the sake of clarification- Most diet pills contained 20mg or less of ephedrine when people used them. Regardless of what the FDA says(they're a joke, just look at the "food pyramid" they have recommended for so many years), there have been countless studies done on this dosage in active people with no pre-existing medical conditions and they never had any adverse side effects from it. Plus they all lowered their weight and bodyfat from it. Yes people do abuse this dose and take way more than the effective dose though.

Steve*R- A 315 bench when you weighed 161lbs is great! Anytime you can do almost twice your bodyweight that is quite a feat.

Steve*R said-"Anyone who will take ephedra as part of a weight training regimen is too close to making a decision to use androstenedione and a few steps away from using anabolics. That crap will ultimately destroy your body."

Are you kidding me? Just think of all the people that take diet pills with ephedra, men and women. Tons! Do you actually think that a large number of that group are using andro or steroids also? Please. Besides andro is such a joke anyway, regardless of what our lovely FDA says. That crap barely does anything. Trust me, I know tons of guys that have tried it, including myself. You're better off using a good protein powder and creatine. And for all the haters that ridicule Mark McGwire for using andro and thus breaking the home run record, come on. Think Hank Aaron used it? Hell no. Natural ability and hand-eye coordination is by far the determining factor there.

And andro and steroids ultimately destroying your body? No way. Unless the users are using insane amounts, then it will. Big difference between users and abusers. Like I said in an earlier post, nothing done in moderation is going to destroy your body. Ever hear of Anadrol? Well it's a pretty strong steroid. Doctors use it in AIDS patients to keep them from wasting away. Growth hormone? It's used to treat dwarfism in children that have a growth deficiency. Anavar? Used to help with bone density in elder adults. And of course all our guys favorite, testosterone? It's used to treat a diminishing sex drive in males. It's also used in other countries as a male birth control method with amazing effectiveness. Studies are being done in the United States to prove this right now. And all of these are being done in safe doses and used in moderation. Destroying the body? Not unless you fall into the abuser category.

Someone emailed me asking what my personal bests are in lifting so I'll post them here.

Deadlift: 585

Bench: 425

Squat: 615

Total: 1625

These were all done after I broke my leg in half with a titanium rod down the middle of my left tibia.

I've been using ephedra for about almost 8 years. Like anything else, it is only 'unsafe' if not used in a safe manner.

And by the way, Ephedrine is still very much available over the counter, legally. Retailers just have to say it's for the temporary relief of shortness of breath, tightness of chest, and wheezing due to bronchial asthma.

The fact that it has been "banned" is outrageous in my opinion. It's a useful product that's yet to be proven as the cause of a single death.

Trainerchad: Your comments fly in the face of all recommendations of both ACE and ACSM certifying bodies. Your admission that you use ephedra, have used andro, and probably have, at least sampled, anabolics suggests to me that you really need to become more familiar with what these chemicals do to the body, specifically, your reproductive system in middle age. The anecdotal myths you're accepting as truths can do nothing but injure you and your reputation. Steroids, even in miniscule amounts, when injected into the muscles, work incredibly fast building muscle mass and speed. There's a reason the NCAA and professional sports have banned them.

To the young SteveR...I suggest that you speak with your personal physician about your use of ephedra. Based on your comments, I place your age at not more than 26, which means you've been using ephedra since you were eighteen years old...eight years of an abnormal resting heart rate while growing into an adult body. I certainly hope, your comment was hyperbole. You could have done some myocardial damage from such prolonged use. Be honest with your MD...8 years of ephedra, what a health risk!

SteveR@cigarbid-Amen. It's good to see that at least someone understands the real truth and not just some jibber jabber the media puts out and people actually believe without ever trying it out for themselves to see what it really does. Like the old saying goes, "Don't believe everything you read." Keep up the good work brother! If you ever need anything or have any questions get ahold of me.

Other Steve*R- Did I ever mention that what I wrote and believe had anything at all to do with ACE, ACSM or otherwise. NO! All that crap is bureaucratic and political. Do you honestly think they're allowed to print the REAL truth about this stuff? Hell no. The government would never let them get away with it. It just so happens that you have to have some "certifications"(which are a joke) to train people.

And just for your information I did get a degree in exercise science/human physiology with a minor in biochemistry so I'm fully aware of what these chemicals due to the body. Fortunately I can also read between the lines and see what the real truth is. My admissions? Yes I use ephedra and will continue to do so. Yes I've used Andro and it was worthless. And no I've never used anabolic steroids but have done very extensive research on them, plus have several friends that have and know from their experiences the effects they have are. All of these guys confide in their respective doctors and have all their bloodwork and other pertinent tests done regularly. Like I said earlier there is a difference between users and abusers and these guys would fall into the first one. None of them have ever had any adverse side effects from it.

And as for hurting my "reputation"? Hardly. I have the reputation I have because I am upfront and honest with my clients, if, and only if they ask me these questions. I don't "tell" them to use ephedra or assorted supplements, but if they are going to anyway I can help them do it in the safest way possible. And obviously I don't do it while at the gym. All talk like that is done on our own time. Half the reason I got into training was because I was sick to my stomach seeing all these people pay trainers all this money to get them basically nowhere. Health clubs have "guidelines" that they want their trainers to train their clients by. It's kind of a system to string clients out as long as possible. It's total bullsh*t and I got sick of seeing it. I listen to a clients goals and then put together a program to get them there in the best way possible. And it obviously does seeing all the referrals I get from past clients.

So as for my reputation and the way I go about things, no I don't do things the way "normal" trainers do and definitely don't go by the ACE or ACSM books on how to train people. I go on what I know and what I've learned from my own fifteen years of working out and all the reading I have done. And no, it's definitely not found in Men's Health. It's a little more progressive than that. Things have come a long way in the last decade. It's definitely not the same way it was back when you were in the iron game. And just because you want to believe that they're all bad doesn't mean that they are. I don't know how anyone can have a true, honest opinion of something they have never even had any experience with.

I use ephedra in coordinated cycles. I've done plenty of research, and continue to do research, regarding my daily nutrition and every supplement that I use, have used or plan to use in the future.

trainerchad: I've been a supporter of ACE (American Council on Exercise) since its inception in 1985. I wish I had the scientific background to be certified by ACSM (American College of Sports Medicine),universally considered to have the most stringent certification requirements in the fitness industry.

Your statement, "no I don't do things the way "normal" trainers do and definitely don't go by the ACE or ACSM books on how to train people. I go on what I know and what I've learned from my own fifteen years of working out and all the reading I have done" does not speak well for your credibility as a trainer. I assume you work at other jobs to earn a living. I've been on the governing board of one non-profit and one for profit fitness center. Neither would consider allowing you to work as a personal trainer within the facility without ACE or ACSM certification.

Put your glasses on old man! I just said that I have both ACE AND ACSM certifications up above. In fact I also have two other certifications, NASM and S.M.A.R.T. But you've probably never heard of a REAL practical certification like S.M.A.R.T. have you Stevie? If you read some of the stuff they teach you'd have a heart attack, especially if you think ephedrine, creatine and DHEA are so bad.

Oooooooohhh aaaaaaaaaahhhhhhhhhhhhh, a "fitness center"? Really? Good for you Stevie! I would never in a million years work at a "fitness center", let alone be affiliated with it or be a board member of it. That's where all the people go that never change a damn thing about themselves or the way they look. It's more like freakin' happy hour. I call those people the "after the weekend" warriors. They feel guilty about what they did over the weekend so then they go to the "fitness center" on Monday night and screw off for a little while not really getting anything done and then feel great about themselves for the next few days just because they went. And you're questioning MY credibility? Now that's funny. If you would like some references believe me, I'd be more than happy to provide them. And judging from all the emails and questions I've gotten from guys on this site about training they must think I'm pretty credible.

Oh, and since you seem to have so much time on your hands to do all this research on things you consider so bad, try doing a little research around the board a little if you're wondering what else I do besides personal training. If I didn't love the other thing I do so much I would train people full time.