Guest Strongman

Austin Is a trainer at World Gym in Idaho Falls, and isn't afraid to attempt any of our strongman implements. These pictures show Austin lifting a 200 pound stone. It just goes to show that if you have determination and a little will power you can do anything. Good job Austin

Eating a Clean Diet

A clean diet is the key to optimal performance. Eating clean is exactly what it sounds like. In a clean diet you restrict the amounts of refined sugars and white carbs that you would consume in a day. It also includes a diet rich in vegetables, proteins, and whole wheat grains consumed in moderation. Another key factor of a clean diet is portion control. It is very important to eat the recommended portion size listed on the label. These listed portion sizes will help keep you from over eating and adding unwanted calories to your daily intake. When eating a clean diet you will find that it is very helpful to have a snack in between breakfast and lunch and lunch and dinner, this will keep your metabolism running all day long increasing the amount of calories you burn at rest as well as during exercise. A clean diet also requires you to eat a large variety of green vegetables like green beans, broccoli, asparagus, snow peas, and the like. These deep green vegetables are great natural antioxidants that aid the body in the removal of free radicals. Removing these free radicals helps the body to stay healthy and vibrant purifying the body from the inside out. The removal of free radicals has been linked to healthy skin, cancer prevention, and also helps ward off heart disease. An example of a clean diet might look like this:

Breakfast
1 Cup Raisin Bran
½ cup 1% Milk
1 String Cheese

Lunch
1 Chicken Breast
1 to 2 Cups of Vegetables (green beans, broccoli, peas, carrots, cauliflower ect)
32oz of water
1 slice of whole wheat or whole grain bread
½ Cup of sugar free Jello

Dinner
A Healthy Choice Steamers meal From your local grocer. $2.30 at WalMart
Or
A South Beach Diet Wrap meal from your local grocer. $2.87 at WalMart

Both meals are only a total of 230 calories and are surprisingly filling.
I like to have a snack between meals usually a cheese stick and some whole wheat crackers like wheat thins between meals. Usually taken at 10:30 am and 3:30 pm. These snacks are light and keep your metabolism burning between meals.
You might have noticed that the biggest meal of the day is the mid day meal or lunch. The reasoning behind this is that you consume the bulk of your daily calories while you still have plenty of day left for your body to use them instead of storing the calories as fat your body will burn them as fuel. Another rule of thumb I try to stick to is o be done eating by 8:00 pm this will give your body time to digest and use the bulk of your diner intake as fuel before bed time. Eating clean is really pretty simple and after a few weeks of being conscious of what you are putting into your body it becomes a habit and not a chore. Eating clean has really helped me to achieve my fitness goals and I know that it will help you to improve yourselves and reach your fitness and strength goals.

Strong Man Of The Month

Bill Kazmaier
Born: Dec. 30, '53
Height: 6' 3"
Weight: 350 lbs
Home: Wisconsin USA

Bill Kazmaier won the World Strongest Man title three times, in 1980, 1981, and 1982. After these victories, Kazmaier chose not to compete in the 1983 WSM due to it being held outside the USA. Bill was not invited back to compete in the WSM contest again until 1988, where he finished second to Jon Paul Sigmersson. Bill finished fourth in his final WSM appearance in 1989. In the world of strongmen, the legend of Bill Kazmaier lives on due to his incredible super human strength and his ability to get a crowd hyped up as he impressed them with his raw power.

Benefits of Olympic Weight Training

You might be asking yourself what is Olympic Weight Training?
Olympic training consists of two main lifts, the Snatch and the Clean and Jerk. There are variations of these lifts that are often used to train in the Olympic style, lifts like Power Cleans, Overhead Press, and Front Squats all fall into the category of Olympic Weight Training.
Olympic weight training is favorable for training optimal technique in athletes that want to increase there performance levels in all sports. Including football, baseball, basketball and the like. Olympic lifting has been proven to enhance an athletes strength, agility, speed, and focus. You might be wondering how Olympic lifting can accomplish all these feats, Olympic training trains the body to explode and use its maximum possible force. The techniques of the lifts train the bodies fast twitch muscle fibers. These fibers are what give the body the potential of speed, explosiveness, and power. The more we train these fast twitch muscle fibers the faster and more powerful the body will be. Fast twitch muscle fibers are directly related to an athletes ability to jump, the more you have the higher you can jump. An athletes vertical jump is a universal tool in assessing ones overall athletic ability. In 1968 at the Mexico City Olympic Games the first testing of the sprinting and jumping abilities of all athletes were recorded. They tested all Olympic athletes by there vertical jump and a 25 meter sprint. The Olympic Weight Lifters out performed the world class sprinters and jumpers in these exercises. This only goes to prove that Olympic weight training is a great overall body work out that prepares the body for all kinds of physical activity. Olympic weight training is also a good supplement to any weight loss plan. Olympic Training aids in the process of metabolizing fats, burning tons of calories while performing the exercises. Olympic weight training also increases an athletes stamina resulting in optimum performance. I have incorporated a large amount of Olympic Style training into my own routine of Cardio and weight training. I have seen a big change in the way that I feel and the weights that I can put up. I have been on my active training regimen for four weeks now and have dropped my own weight from 420 pounds to 375 pounds by incorporating these core full body workouts into my training. In closing I would just like to add that Olympic Training is the best type of training that I have found to achieve an overall strong body, when used with a good clean diet and cardiovascular training there is nothing better.