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Experiment of One

The Experiment of One begins with the statement that Dr. Franco Colombu made many years ago. He said, and I quote,

“Each man is a rule unto himself”.

Each of us responds differently to exercise and nutrition stimuli. We must take that into account when we plan our approach. Knowing your own body is the key purpose of the Experiment of One.

The following are the Top 4 articles in this area:

Saturday Sharing: Time to Get Off Your Ass
Be the Best You That You Can Be
Tracking Body Measurements for Success
Why You Need a Coach

Take your time in this area. Who are you physically? Where are you physically? What works for you? What do you respond to (at this point in your life?) How often should you exercise?

This is what we will discover together.

My TRT Expierment

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TRT is something that gets a bad reputation. Some people think it is steroid abuse. I have already explained TRT in another article. In this article I am going to explain my own TRT experiment and how I am conducting it.

I was tested in November 2017 and found my testosterone levels were quite low for a many my age. After a discussion with my family doctor, it was decided that I would begin doing TRT injections. I am injecting 100 mg of testosterone weekly (split into two injections). I do an injection on Tuesday and another on Friday each and every week. The goal, of course, is to increase my testosterone levels.

After some initial testing at 200 mg every two weeks, my testosterone levels went up closer to normal ranges, but were still low. After doing some research, I discovered that there was a potential that splitting the dose into smaller, more frequent doses might actually do more to increase my testosterone.

A week ago I embarked on the new program. I am can tell you that even with the initial dosage, I was seeing results. My weight reduced due to the loss of fat. My sex drive increased. My energy increased. My mood improved. All of this I attribute to TRT.

I will be back here on a regular basis to report on my TRT experiment. Please help me by following along.

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The Pros and Cons of the Keto Diet

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If you believe the hype, the Keto diet can help curb appetite, enhance your performance and cure almost any disease you've ever had. Does this sound too good to be true? That's because it probably is.

Keto Diet and the Brain

The origins of the Keto diet are based in helping fix brain issues like epilepsy. In the early 1920's Dr. Russel Wilder examined the keto diet and its effect on the brain. He and other doctors at the Mayo Clinic experimented with what Wilder called the “ketogenic diet” during the early 1920s. Not only did children with epilepsy seem to improve overall with this type of diet, they seemed to think and behave better as well.

Keto Diet and the Body

There was another group of people who became curious about ketogenic diets some time in the 1980s and 1990s: bodybuilders and physique athletes. These folks weren’t too concerned about brain health or longevity. They wanted to be ripped. The ketogenic diet seemed like a magic bullet: a way to eat butter, bacon and cream, and still get abs.

Can a Keto Diet Help You?

This really depends upon several factors. A keto diet usually contains about 20% protein. Carbs are kept down under 30 grams daily. Fat will comprise 80% of the diet. In addition, a keto diet is extremely restrictive. It has a long list of things you cannot eat. I feel that the keto diet only works because of the many restrictions it imposes. I honestly don't think that being super low carb or super low fat is any different. In fact, the latest scientific research seems to back me up on this issue. I don't think that something this extreme will work long term. I believe in a more balanced approach to eating. I think that you should adjust your macronutrients until you find the sweet spot for your body. That's the best way to find an eating plan that effectively takes the fat off your own body–experimenting with different approaches.

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My Thoughts on TRT

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My Thoughts on TRT

My thoughts on TRT are pretty straightforward and easy to grasp. At the same time, many ask me how TRT is different from steroid usage and the answer is in this article.

Steroid Usage

My own opinion of steroid usage is that if someone is informed and takes all necessary precautions, the decision to use or not is completely up to the individual. I do not pass judgment on anyone who chooses to obtain the edge steroids give them. As stated, I feel people should be well informed. I also feel that if you don't feel you can be honest with your doctor about your steroid usage, you either need a new doctor or you need to not use steroids.

Testosterone Replacement Therapy

TRT is a medical procedure aimed at increasing testosterone levels in men who have low testosterone. It is generally done under the supervision of a physician. Properly administered hormone replacement therapy restores an overall positive sense of self, rejuvenates a heightened well-being, and sparks a more youthful energetic feeling without all the countless and unpredictable side effects of steroids abuse.

My Personal Feelings on TRT

It is my belief that testosterone replacement is essential for some people. I am also of the belief that too many people are not using TRT properly. They have not gotten lab tests done to confirm the presence of low testosterone. Only after labs are done should anyone embark on a TRT program. I am about to embark on a TRT program under the guidance of my own personal doctor. To me this is going to improve my sex life, give me better energy and just make me happier overall. I will be documenting it here within the pages of this site. The records I present to you will show you just how well this hormone replacement therapy can work.

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Monday Madness: Squatting Daily

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Squatting daily is something everyone thinks about at some point.

Summer is just around the corner, and it’s only a matter of time before someone speaks those 5 words you dread hearing every year: “We’re going to the beach!”

You default to saying that you’ve got a doctor’s appointment, only to realize that you’ve used this excuse the last four times. As you await your impending doom, you look down to check out the state of your physique. As expected, you find a six-pack… of rolls. Much to your dismay, you desperately attempt to find those dust-covered dumbbells, only to find out that your spouse had sold them on eBay five months ago.

Squatting Will Put Picasso to Shame

The odds being stacked against you, you wonder if there is a simple way you can shed those pounds, gain lean muscle, and prove to your spouse that you never needed those ‘dumb’ bells to begin with. Well, you’re in luck my friend. Without the need to worry about missing “leg day”, we’ve got the perfect workout for your needs – squats! Simple in nature, yet the ultimate full body workout that’ll help you on your way to sculpting your body into a work of art that would put Picasso to shame.

Squatting Improves Your Overall Health

In this article, we’ll cover the huge benefits of having a squat routine that’ll boost your health, tone that body of yours, and skyrocket you into great shape within the comfort of your own home!

Squats, like true compound exercises, are incredible fat burners that’ll work to keep you fit and trim. Also, given that they build muscle quickly, that extra muscle is going to contribute to your fat-burning ability! Squats develop a stronger core and enhance muscular toning on your legs, which can give you added mobility and flexibility. On top of that, in addition to the chiseled body you’ve always dreamed of, regular squatting can also lead to fantastically shaped and toned buttocks. And, who doesn’t want a nice butt? While many types of exercises cause damage to your joints and back, squats do nothing but improve them. It’s a low-effort exercise that’s perfect for people with back problems or medical conditions related to the ankles and knees.

One of the best things about squatting is that it is extremely cost-effective and requires no special equipment or accessories – great for those of you who are looking to keep your wallet from shedding pounds with you! You can do squats pretty much anywhere (well, it would be quite awkward if you performed this activity at the office), requiring no monetary or financial investments (at most, a couple of weights). Other than that, squats can be done in the comfort of your own home or alternatively, mixed in with your jogging sessions.

Now, where to even begin with the benefits of squatting? Doing this one exercise (and other squat variations) assign your body in developing its hamstrings, ankles, quadriceps, and calves. All of these components play a major role in your overall stability. Check out some of the important benefits we’ve listed down below (of course, the list goes on, but here’s a summary of the basics!):

Enhancing athletic performance Want to jump higher and run faster? Every athlete (or even non-athlete does!) Squats will help you in your game, no matter what your game is. Ever wonder why squats are integrated into every athletic training program?
Building and strengthening muscles throughout your body Squats have the ability to improve overall muscle development. It does this by releasing human growth hormone (HGH) and testosterone.

 
Improving bowel movements and waste removal As part of a healthy lifestyle, regular bowel movements are a must. Surprisingly enough, the human body is designed to get rid of waste via squatting. Food for thought!

 
Preventing injuries No athlete wants to be injured, especially since injuries equal being pulled out of the game. Squats can effectively strengthen the parts of the body that are prone to be injured. A combination of weak connective tissue, ligaments and stability muscles are all it takes to turn the best day of your life, into the worst.

 
Increasing fat burning Given that your leg muscles are some of the biggest muscles in your body, your legs use up an immense amount of calories, even while resting. Interesting fact: you burn somewhere between 500 to 700 more calories each day for every 10 lbs of gained muscle.

 
Improving balance and mobility Don’t ever underestimate the power of stabilizing your core and increasing bone/leg strength. Any guesses on what squats do? That’s right. They help tremendously in these areas! This is especially helpful when pursuing rigorous activities or sports. This is also why it is very important for the elderly to participate in a regular squat routine.

 
Toning your buttocks and abdominals One of the most common myths about squats: they only workout your legs. Wrong! Squats also play a very important role in toning your abdominal muscles and getting a firm butt. To add to that, squats also assist in developing muscles that work in regulating lipid metabolism, insulin sensitivity, and glucose. This also results in the prevention of obesity, diabetes, cardiovascular disease and many other chronic diseases.

 

 

Let’s take things to the next level! Here, we’ve provided a complete list of 21 variations of squats. We don’t believe in ever getting bored. Rotate these in on a daily basis for 30 straight days and you will find that “squatting daily” is an amazing addition to your workout. Doing this is going to help sculpt your body.

   
Squat to Knee Raise Sound easy? Think again! Following a normal squat, proceed to raise one of your knees up to your chest. Focus more on bringing each leg up higher, while making your reps quicker. This one squat will prove to be much more challenging than it sounds.

 
Lunge to Squat This one will involve two movement ranges in one and will fire up all parts of the lower half of your body. First off, stay very low in your squat (so your leg muscles can stay engaged). Then, step back into a lunge while you alternate sides.

 
Knee Get-Up Squat As you work more on it, standing up off the ground gets easier, and this move works on just that. Keep your butt as close as you can to the floor to make your legs to work the whole time.

 
Split Squat to Lateral Raise Want to incorporate those dumbbells and utilize some arm strength? Putting one leg forward and keeping one leg towards the back, bend down until your knees are at a 90-degree angle; this will target your lower half. In the meantime, raise your arms out to the sides to add some bulk to your shoulders.

 
Sumo Squat with Curls Get those biceps into shape! Getting into somewhat of a sumo stance focuses on your inner thighs more, and adding a curl as you’re standing to get your arms involved. One of the best in full body exercises.

 
Squat with Front Raise Your shoulders are going to thank AND hate you at the same time, but the real burn will be in your midsection. Using the power of your core, keep your spine upright and neutral. Also, remember to keep your shoulders somewhat down and away from your ears to release tension in your neck region.
Squat Thrust Wanting a move that involved not just one, but two dumbbells? This squat requires the strength of the lower half of your body to drive your dumbbells overhead. You’ll feel this one especially in your core region as well as your triceps, shoulders, and legs.

 
Squat Jump This squat is a sure way to shoot up your heart rate and allow your fast-twitch muscle fibers to get involved for even more strength/speed. As a safety precaution, don’t forget to land softly on the ground following each jump.

 
Smurf Jack Squat Here’s a twist on your average jumping jack. This full-body workout also comes with a side of cardio! Keep your butt down, chest up and move as fast as you can to roast tons of calories.

 
180 Surfer Squat Time to hit the waves! Squat down low to the ground, then follow it up with an explosive jump as you do a quick 180-degree turn, landing with your feet staggered,  just like you’d normally stand on a surfboard. For those of you who surf, you’d know how much of your core is worked to stabilize your body.

 
Good Morning Squat Take a second to push your hips back, then lower your chest closer to the floor with a straight back, put the weight in your heels, keep your abdominals engaged, and be sure to keep your knees slightly bent. The back of your body will definitely thank you for this one!

 
Box Squat Box squats are the place to be! This is definitely one you’ll want to master. Find a low object. This could be a box, bench or chair to make for something to sit on, then push off the bottom of your feet to get back up to a standing position.

 
Overhead Squat For more emphasis on ensuring your core burns, raise both of your hands. Doing a squat in this position will develop your abs and back muscles through lifting your arms up next to your ears. Same goes for when you lower yourself back towards the ground.

 
Goblet Squat You can be the judge of how much or little weight you add to this one. Grab an appropriately hefty dumbbell and hold it to your chest. Doing squats in this fashion will make your glutes, hamstrings, and quads work like there’s no tomorrow, all while your weight is being stabilized by your upper body.

 
Wide Stance Squat Start by positioning your feet slightly wider you’re your hips. This will enable you to make that squat even lower! This’ll make your inner thighs and glutes get the workout of their lives.

 
Narrow Stance Squat Arrange your feet so that they are slightly closer together than hip distance. If you were to narrow your base, your core will get an unbelievable workout, not to mention your thighs being on absolute fire!

 
Partial Squat Want to take it up a notch that’ll really increase muscle gain and strength? All it takes is a small change in your squat from a full range to a half range of motion. This will begin the burn process in the muscles of your lower body.

 
Pulse Squat This one will really shred your legs, for the better! Getting low in your squat, while adding a bit of an up and down pulse will really make your muscle fibers exhausted. The smaller the pulses, the better.

 
Squat with Calf Raise   Following the dip downward in your squat, lifting your heels will target your calves, and trust me, they will burn like a bonfire. If shaking follows, that’s a sure sign you’re getting the hang of it correctly!

 
Staggered Squat This one’s a tricky one. Hold a stance where you keep one leg further forward than the other. Doing squats in this fashion will really put the strain on one leg. Alternate forward legs.

 
Pistol Squat to Box Remember that staggered squat we just talked about? Let’s take it to the next level! Hold that position, but keep one leg in the air while you sit on a box (or low object) and then push yourself up to standing position. Have balancing problems? This is where your true stability skills really kick in!

 

 

If an apple a day keeps the doctor away, a squat per day keeps the chub away (okay, maybe more than just one squat). All in all, if you’re looking for a fitness workout that avoids complexity, is quick to do and give your entire body a great workout, squats are the way to go. We hope that sums things up well enough for you, and we’re looking forward to that smokin’ hot bod of yours.

Squat away!

 

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How to Experiment Properly

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The Experiment of One

Experiment with your fitness when you need to lose weight. Can’t fit your dress for an event? Ashamed to flaunt your Christmas belly with your beach attire? If you’re having a similar dilemma, shedding some weight for these eventful moments may (or should have) crossed your mind. You may now want to experiment with ways to reduce your weight in record time regardless of the process, as long as you achieve desirable results.

Let’s discuss some ways on how to experiment properly on losing those extra pounds to get your dream beach bod.

Regular Exercise is an Experiment

Good old exercise is still the way to go. Thirty minutes up to an hour of moderate exercise every day can help keep fat away. Cardio exercises are the best fat burners, but you should also throw in some weight training focused on strengthening your muscles.

Knowing that you should exercise regularly isn’t enough to just go and lift those barbells like a superhero. Experimenting on your own routine can strain muscle tissues, or worse, cause unnecessary injuries. Seek guidance from trained fitness professionals as they can help you create a workout plan suitable for your body’s condition and weight goals.

Pacing is also important. It gives your muscles time to rest and grow, preparing them for the next level of your workout routine.

Proper Diet is an Experiment

The idea behind losing weight through dieting is burning more calories than the amount you ingest for replenishment. Dr. Dansinger, consultant of “The Biggest Loser” show, mentions this can be done by minimizing intake of starchy food, sweets, fats from meat, and dairy foods, while increasing ingestion of fruits, soy products, chicken breasts, fish, veggies, non-fat dairy foods, egg whites, and lean meat. Still, the effects of this type of diet plan may take some time to show and impatience may lead you to experiment with your own diet program. The go-to plan: crash diet.
People usually experiment on crash dieting which drastically reduces food intake for a short period of time. Some crash diets also include radical exercise routines for further hasten weight loss.

Crash diets are considered by many dieticians a risky way to lose those extra pounds because of the so-called ‘yo-yo’ effect. This is the fluctuation caused by the sudden alteration of the body’s metabolism rate, forcing it to look for other sources of energy to keep important body functions running.

Those who have tried experimenting on this diet lost some pounds during the first few weeks but had a harder time losing more the longer they go with the diet plan. After reaching a plateau, they experience the ‘yo-yo’ effect, recovering the weight they lost, with some gaining even more than they had shed.

The correct way to start on a diet is to consult your doctor for an appropriate weight loss plan. Gradually reducing your food intake and limiting yourself to nutritionally healthier options, gives your body time to eventually adjust to this new routine, preventing the adverse effects of fluctuations in metabolism rate. Combine this with proper exercise and you’ll get wonderful results.

Prescription Drugs

Belviq, orlistat, phentermine, Saxenda – these are some of the known weight loss medications available in the market. These diet drugs promise a fast and safe route to losing weight which is what exactly people looking for nowadays. However, as much as possible, avoid them and just go with the first two methods we mentioned above.

Diet drugs are last resort options and shouldn’t even be in the equation of your weight loss experiment. This is because diet pills are usually given to those suffering from obesity and those who have medical conditions like high blood pressure and type 2 diabetes. Hoping these can instantly reduce your weight with the least amount of effort is wishful thinking.

Be careful in taking prescription drugs for weight loss. Even though they’ve passed clinical trials, these may cause allergic reactions or other side effects like diarrhea, headache, fatigue, seizures, and tremors; some even cause increased chances of suicidal thoughts. Make sure to consult your doctor first and give them your complete medical history so they’ll know what medications will be suitable for you.

The idea is to experiment and find what works best for you and then stick to that for a period of time. All exercise and diet changes take time to show the desired results. Give them that time so they can show you exactly how effective they are.

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