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You are here: Home / Archives for Michael Mahony, ISSA CPT

Posts written by Michael J. Mahony

The following posts have all been authored by Michael Mahony

Saturday Sharing: Acceptance of Steroids in Bodybuilding Circles

May 9, 2015 By Michael Mahony, ISSA CPT Leave a Comment

_steroid-acceptance

Steroids. It is a very negative word in the “real world”, but in the bodybuilding world it isn't given a second thought. It is an accepted thing that competitors will and do use performance enhancing drugs (steroids).

It is true that for decades bodybuilding athletes have used steroids to grow muscle faster, enhance recovery and allow them to lift heavier weight. When I competed in my first competition completely drug free as a way to have a goal for losing weight I found it to be a huge deal. As I stood waiting to hit the stage the woman who was the backstage manager looked at me and said “Honey, we should give you the first place trophy because you are the only one of these guys who didn't use drugs.” She said it in such a matter of fact way that for the first time it really became clear to me that steroids are just accepted in bodybuilding circles.

My personal stance on steroids is that it is a personal choice made by each competitor. I have no issue with someone taking risks with their own body as long as they are honest about it. it does bother me when someone is using steroids and they tell people who follow them that they are natural. It gives the wrong impression and can cause others to get hurt. At the same time, if you are going to be honest and admit tha tyou are using steroids, you also need to encourage people to thoroughly check things out before they also begin using. To me it is all about being responsible.

The fact that steroid use is accepted in bodybuilding circles causes me to wonder why people hide it in the first place. I suppose legal ramifications are one reason. You have to be careful who you trust in this world and that's probably why people keep their mouths shut about steroid use. That's my two cents!

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Filed Under: Featured, Supplements

Random Thoughts

May 8, 2015 By Michael Mahony, ISSA CPT Leave a Comment

_random-thoughts

Today I just have a series of random, bodybuilding-related thoughts to throw at you.

  • The amount of effort you put into a workout is proportionate to the level of positive results you will achieve
  • You don't have to starve to lose fat. In fact, starving is going to stop you from losing fat.
  • Sometimes it really is hard to motivate yourself to go to the gym. Don't beat yourself up, just fix the issue.
  • The choice to use gear is a personal one. If you make the choice to do so, at least be honest about it.
  • Contrary to popular opinion, weight training will not make a woman bulky.
  • Less fat means more healthy and that's the desired state of being.
  • You make time for what is important to  you. Missing the gym? It mustn't be that important to you.
  • Check your ego at the door when entering the gym and you will get a better session in.
  • Have fun because life is too short.
  • Keep your goals in front of you at all times.
  • Your level of intensity is probably not the maximum you can achieve.
  • Nobody on social media really cares if you are in “beast mode”
  • Nobody on social media really cares to see your mirror selfies
  • No matter how much you life, someone, somewhere can lift more

 

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Filed Under: Featured, Resources

How Music Motivates Me During Training

May 7, 2015 By Michael Mahony, ISSA CPT Leave a Comment

music-motivation

To me music is essential to a good workout. It is just as important to me as the pump or the time in the gym itself. In today's article I want to explain exactly how music motivates me during training.

Shut Out the World

A gym is generally a very loud place and it is generally playing some very loud, generic music. When I plug in my headphones and turn on my favourite playlist I am able to block out the world. I can then focus on the task at hand, which is lifting weights. Nothing else gets in the way at that point. I am able to completely block everything else out.

Dig Deep

Music tends to effect me in an emotional way. I have designed my playlists to evoke a certain emotion while in the gym. This enables me to dig deeper than normal. I can push myself harder than ever when the right music is playing. I guess it goes along with shutting out the world because it always makes a huge difference in my training.

The Extra Shove

When I am working on pushing out the final reps of an exercise, music gives me that extra shove. It really takes me to a new level of effort. It is interesting how well it works. For some reason the little voice that says “You have nothing left, so give up now” isn't able to be louder than the music. I have honestly pushed out 3 or 4 extra repsI suggest you give thsi a try. as a result of great music. Give it a try if you consistently have trouble going to failure.

The Combining of Passions

Music has always been a passion of mine. Training is a newer passion of mine. Combining the two passions seems to make both of them greater and more enjoyable.

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Filed Under: Experiment of One, Featured

Beef Recipes for Muscle Building

May 5, 2015 By Michael Mahony, ISSA CPT Leave a Comment

_beef-bb

I happen to love beef. It is an amazing protein for building lean muscle. I eat as much beef as I am able to, but I use lean beef. Here are some recipes to help you do that.

Taco Salad

Ingredients

1 lb Lean ground beef
1 Onion, chopped
1 cup Water
1 large head Romaine lettuce, chopped
2 Tomatoes, chopped
1 cup Low-fat cheddar cheese, shredded
1/4 cup Catalina dressing (optional)
1/2 cup Greek yogurt, Fat-free sour cream or Low-fat cottage cheese
1/2 cup Salsa
2 large Whole wheat soft tortillas

Directions

Brown the meat and onions in a skillet. Stir in the seasoning mix with water and bring to a boil. Cover and simmer over medium heat for three minutes.
Bake tortillas for 3-5 minutes or until golden brown.
In a large bowl, combine lettuce and tomatoes. Top lettuce with meat, then layer salad with cheese and small pieces of baked tortillas.
Drizzle salad with Catalina dressing and serve with Greek yogurt, (or sour cream or cottage cheese) and salsa.
Serve. (makes 6 servings)

Beef Burger

Ingredients

1 lb Extra lean ground beef
1/4 cup Onion, minced
1 crushed Garlic clove
1 tbsp Oregano
1 tbsp Worcestershire sauce
1/8 cup Oats
2 Egg whites
Spinach leaves
Tomato, sliced
Pickle or Cucumber, sliced
Mustard
Low-sugar Ketchup
4 Whole wheat burger buns

Directions

In a bowl, combine beef, onion, garlic, oregano, Worcestershire sauce, oats and egg whites.
Form mixture into patties and then place on a grill or broil for 5-6 minutes per side or until no longer pink inside.
Remove and serve on top of a whole wheat burger bun.
Top with spinach leaves, tomatoes, pickles, low-sugar ketchup and mustard. (makes 4 servings)

Beef Soft Taco

Ingredients

1 lb Lean ground beef
1 package Taco seasoning mix
1 Onion, chopped
1 cup Water
4 Whole wheat soft tortilla shells
1/2 cup Fat-free Sour cream (optional)
1/2 cup Salsa
1/4 cup Low-fat shredded Cheddar cheese (optional)
Diced Peppers, Onions and Tomatoes (or any other desired vegetable)
Shredded lettuce

Directions

Brown the ground beef and onion in a skillet over medium heat.
Stir in the taco seasoning mix and water and let simmer for 4-5 minutes.
Remove from heat and allow to cool slightly.
Once cooled, spoon beef into soft tortilla shells and top with sour cream, salsa, cheese, shredded lettuce and diced veggies.
Wrap and serve. (makes 4 servings)

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Filed Under: Diet & Fat Loss, Featured

Monday Madness: HIIT Harder for Fat Loss

May 4, 2015 By Michael Mahony, ISSA CPT Leave a Comment

_hiit-harder

HIIT cardio is heralded as the best way to burn fat without doing hours and hours of cardio. I would have to agree with all of the kudos given to HIIT cardio, but I feel most people do not do it correctly. In today's Monday Madness I am going to take a look at the 5 ways you can HIIT harder and increase your fat loss.

The HIIT Cardio High Interval Should Almost Kill You

When you complete a high interval while doing HIIT cardio you have to just about kill yourself. I don't mean literally of course, but when you finish the high interval you should be breathing very hard and you shouldn't be able to talk. If you can talk then you didn't do the high correctly. The high should tax you enough that you almost feel like you can't go any further. That brings me to the rest period.

The HIIT Cardio Rest Interval Should Allow Recovery

After you complete the high interval you need to recover. Use the HIIT cardio rest interval for that purpose. Take as long as you need to recover. It isn't a good idea to start another high interval before you have recovered. It only encourages you to not go as hard as you can.

Don't Always Do HIIT Cardio on a Machine

I switch things up by doing very heavy farmer carries or running sprints in my neighborhood. Just like it is necessary to change up exercises in order to get maximum results, cardio needs to be changed up as well. Your body will get used to any one singular approach if used for too long. Keep it guessing.

Don't Do HIIT on a Weight Training Day

This one is very important. HIIT cardio is supposed to make you work at your highest possible level. You can't do that if you've exhausted your body with weight training earlier that day. At the same time, HIIT cardio will stress your body enough that you won't be able to lift as well later. Do your HIIT cardio on a day when you are not lifting. If that is not possible, do it at least 8 hours apart from your weight training session.

Vary the Length of Your HIIT Sessions

Many people get stuck on a total amount of minutes for HIIT cardio. I say you should vary the length of your HIIT sessions. Do some short, medium and long sessions. You can extend a session by doing some steady state cardio at the back end.

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Filed Under: Diet & Fat Loss, Featured, Training

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