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Sunday, November 7, 2010

The Situation's top 8 tips for staying fit

Mike "The Situation" Sorrentino's famous abs of steel graced a recent issue of Men's Fitness. In the magazine he shared 8 of his top tips for achieving that lean muscular look he's known for. The Situation's top 8 tips are:

1) Eat every few hours. Aim for six small meals per day—three meals and three protein shakes.
2) Drink tons of water.
3) Choose lean proteins, fruits, and veggies whenever you can.
4) Get six to eight hours of sleep. 'Sleep is when your body grows and repairs itself,' he says.
5) Avoid simple carbs and junk calories, including condiments like mayo and jelly.
6) Approach fitness as a longterm lifestyle, not an instant transformation. Be dedicated, patient, and work hard for it.
7) Make working out your No. 1 commitment, because it builds the confidence and discipline you need to succeed in every domain of your life.
8) Give yourself one 'cheat day' per week when you can eat whatever you want and recover from your training.

Monday, October 25, 2010

Situational Training with Mike "The Situation" Sorrentino

It seems like The Situation's time in the spotlight is far from over, with a new commercial for Vitamin Water recently being released featuring none other than the Sitch himself! In typical Situational manner, the Jersey Shore's main man goes shirtless with a baseball star for some intense Situational Training! His abs get hit by a baseball bat to toughen them up - a pretty unconventional training technique which I wouldn't recommend unless you already have abs of steel. Of course this wouldn't be a real Situation wihout a bit of slip and slide action with hot bikini-clad women now would it? Enough talking, here's the clip!

Sunday, October 24, 2010

Mike "The Situation" Sorrentino Dances on Ellen Degeneres

As many of you are probably aware, Mike "The Situation" Sorrentino recently had a brief stint on America's "Dancing with the Stars" program. Unfortunately it was short lived and The Situation was Situationally eliminated! Here's an interview he recently did on the Ellen DeGeneres show. The Situation talks about his love for performing in front of the cameras, he dances for Ellen, and of course, we wouldn't have a Situation video without the Situation showing off his ripped 6-pack abs! Enjoy the video and be sure to leave your thoughts behind! Do you think think that the Situation is a good dancer? Can he do more than just fistpump Jersey Shore style?

Saturday, October 23, 2010

The Situation's vodka with protein!

The Situation is being endorsed to put his name against a company called "Devotion Vodka" and their new line of infused vodka which claims to contain 2g casein protein per standard shot. According to the Devotion Vodka press release, the drink has been "Distilled from the finest grains, Devotion Vodka is the first 80-proof, triple-distilled casein (protein) infused vodka to enter the US market. Infused with PeptoPro®, the casein creates a warm and inviting flavor that takes the bite out of vodka for an ultra smooth taste."

That's right folks, now you can have a few drinks when you go out and claims to be health concious at the same time! The deal is estimated to have already netted The Situation a $400,000 signing bonus, with the Situation now acting as the company's spokesperson. You can now stay anabolic even when you're out dodging grenades!

Friday, October 22, 2010

Jersey Shore - The Situation (Room)

Here's a short animated video I found on youtube that's sure to give you a quick laugh. Jersey Shore's Mike "The Situation" Sorrentino visits CNN's "The Situation Room" and creates mass confusion!

3 crucial concepts that The Situation wants you to follow

Today we're talking about 3 very important concepts that you should follow if you want to get the results that you're after.

#1 Consitency. Consistency is the single most important concept that you must understand and implement if you want to reach your goals, whether in bodybuilding or another field. Without sticking to a routine like your life depends on it, you're likely to get distracted and lose sight of your goals. Miss a few training sessions or meals here and there and soon enough, you realize that you've given up on your dreams and you hate yourself for it! I'm sure anyone who's ever tried setting new years resolutions and failed to stick to them within the first few weeks as the majority of people tend to do will understand what I'm talking about! We'll expand upon this topic in future posts and discuss specific strategies that you can take to ensure that you can remain consistent and what to do if/when you fall off the wagon.

#2 Nutritional strategy. You're unlikely to see abs on a bulking diet. For your abs to show, they not only need to be well developed through strenuous exercise, but the layers of fat covering them must be particularly thin (i.e. regardless of how well developed your abs are from a muscular standpoint, you will generally also need to have a low bodyfat level to be able to see that six-pack). To achieve the leaness that is required, you will have to be on a cutting diet or if you already have low fat deposits you may be able to get by on a maintenance diet. And to become completely shredded you'll need to lose water weight which will destroy that last layer of subcutaneous fat - more on that later!

#3 Training Frequency. Some programs advocate training just one body part a day and then letting it rest for a week. These programs are commonly known as split routines, and they tend to be pretty popular, particularly with beginners because they're pretty simple to follow. It is my opinion that they present several problems however. Let's quickly look at the purpose of training and rest first. When you're training you should be creating microdamage in your muscles, which in turn repair themselves during recovery and grow slightly. Note that this is simplified and that the actual science behind this process is pretty complex but for the moment, we don't need to drown ourselves in a whole bunch of scientific studies! In fact there are different types of muscle fibers and different types of growth. We will dedicate a future article to talking about the finer scientific aspects of muscle growth. Anyway the problems behind the split routines described above and the reasons why so many people seem to stop seing progress after a while is that you're giving each muscle a whole week of rest before training it again! It's been shown that your muscle can generally recover and repair itself after a training session in 36-48 hours. So it's no wonder that you're not seing a lot of progress by waiting a whole week before training it again! In bodybuilding terms, you're in an anabolic state for 2 days and then in a semi-catabolic state for the next 5 days until your next training session. What you need is chronic stimuli to get the most out of your training. We'll discuss some of the popular routines that implement this concept very soon!

Hope that this post has been informative and please leave any questions that you may have in the comments section!

Thursday, October 21, 2010

The Situation on Steroids

A hilarious video today where Jimmy Kimmel debates whether The Situation has used steroids. The Situation has denied steroid use, joking that he had never played baseball (for the slow ones that don't get the joke, all baseball players are on steroids or other performance enhancing drugs)! The Hearther Mills joke at the end was pretty low but I had a good laugh at it (definitely going to hell now).

I'd be interested to know what you guys think about the subject though. Do you think that the Situation has used Anabolic Steroids to achieve his look? Do you think that he should come clean about steroid use if he has in fact used them at all? Objectively speaking steroid use is not that uncommon in the bodybuilding community and the risks are generally overstated or directly linked with abuse of the substances! Do you view it as cheating even if the person taking them is not engaged in any competition?

Wednesday, October 20, 2010

10 classic quotes uttered by The Situation

Counting down the 10 best classic quotes as uttered by Mike "The Situation" Sorrentino himself! Hate on him all you like but the man definitely comes up with some funny one liners! Be sure to comment on your favorite quote!

  • #10: This is The Situation right here, my abs are so ripped up it's.. we call it The Situation.
  • #9: You can hate on me all you want to, but what can you possibly say to somebody that looks like Rambo, pretty much, with his shirt off.
  • #8: If you want to look somewhat like The Situation, which is gonna be pretty hard, you need to get that protein in your diet.
  • #7: With me and Sam, it’s not a matter of if she wants to hook up with me; it’s a matter of just when I decide.
  • #6: I got girls back here almost every night, there’s not a time that I don’t have girls coming back. Girls love The Situation.
  • #5: There is definitely a numbers game when it comes to girls. Let's just say, ya know, ten girls have slipped you their number within that particular week. There is a possibility that, like, five or six may not answer. Somebody may pick up but they're busy, but probably on three or four they're probably coming over and I'm going to have to make a decision on which group of girls I want to come over for me and my boy Pauly.
  • #4: The only thing we care about is gettin' girls & going to the gym.
  • #3: I knew she was 18, that ass does not look 12.
  • #2: When we’re out on the battlefield, I’m like the first strike. It’s sorta like they send me out, first, like the Navy SEALs.
  • #1: Everybody loves me, babies, dogs, ya know, hot girls, cougars. I just have unbelievable mass appeal.

"The Situation" Us Weekly interview

In the following video from a Us Weekly interview, The Situation talks a little bit more about his workout regiment and talks about the importance of having a diet when you're trying to lean down. He explains that during the maintenance phase however, you can be a bit more linient with your dieting, although it's best to avoid softdrink and stick to water! Another concept that he mentions is gradually increasing the difficulty of the exercises that you perform as your body adapts to them. This concept is sometimes called muscle confusion! Hope you enjoy the video and please leave your thoughts in the comment section!

The Situation talks about his workout routine

Here's another video where The Situation describes his workout routine. He jokes that he was born with a genetic gift and then explains that he works out 5 days a week which includes about 30-40 minutes of cardio on top of weight lifting. He then talks about the importance of nutrition but says that you can have cheat meals every now and then!

Abdominals - A quick anatomy lesson

The abdominal region is actually comprised of a number of components and muscles which work in unison. We don't really need to know about the specific functions of each of these muscles other than they act to stabilize your trunk, as well as enable you to flex, twist and extend your body.

In a quick nutshell, the abdominal region is made up of just a few muscle groups:
  • The Rectus Abdominis which is the section that people commonly refer to as the "six-pack", although in actual reality, it consists of 8 heads. The 7th and 8th heads are generally only visible when an individual has extremely low body fat, which is why you will sometimes see pictures of people with 8 packs!
  • The Obliques are made up of the External Obliques on the side, and the Internal Obliques underneath them. Both run diagonally and are only really visible when the muscles are well developed and subcutaneous fat deposits are very low (more on that later).
  • The Transversus Abdominis which is located deeper within the abdominal complex and is not nearly as visible to the naked eye as the other muscles.
It is important to train all of these muscle groups just as thoroughly. Without a strong core to support you, you are bound to experience back problems later on in life, and you will find that your other lifts (i.e. Deadlift) will suffer. These core muscles play a key role in supporting your lower back therefore you should make sure that you don't neglect them. In future posts we will outline an abdominal workout routine that hits each of the muscle groups that we have discussed so that you can get six-pack abs and maybe even an eight-pack if you're willing to work hard enough! Situationally speaking, you will definitely be turning heads on the beach!

Tuesday, October 19, 2010

Pauly D and The Situation's Cosmo Shoot

Here's something a little bit different today, footage showing Pauly D and The Sitation posing for a Cosmopolitan Magazine photoshoot on the beach. They're both clearly fit however The Situation takes the lead with his outstanding 6 pack abs. This video is one of many that will be posted over the coming days to inspire our readers to start working out harder and live a healthier, more productive lifestyle. The way that you present your body reflects on the way that you view yourself. And if you want to be an alpha man, you better have the body to back it up!

The Situation workout videos

NOX Edge, a supplement company that claims that their products can increase your strength, improve your endurance, boost your load capacity and maximize your muscle pump have posted behind the scenes workout videos featuring none other than Mike "The Situation" Sorrentino. The videos show The Situation performing a number of lifts, including Arnold shoulder presses, chest presses, dumbel front raises, hanging leg raises, various stretches and some cardio to finish it off.

Changing your mindset

Ask any pro bodybuilder or fitness model the following question:

What is more important, having a good workout routine or following a good nutrition plan?

Anyone who's worth listening to will tell you neither. Having the right mindset is the most important element. Without having the right mindset first, you're bound to fail and you will never reach your goals. Believe it or not, just as you can work on your exercise routine and carefully chose what you eat, you can also  work on developing the mindset of a champion. Self-discipline, commitment and motivation are not personal attributes that can be acquired overnight. You need a systemic approach to working on your mindset and as is often said, physical fitness must be a long-term lifestyle change.

So with that in mind, how does one develop a winning mentality? Lifestyle changes are best sustained when they are made gradually, that is, rather than going from no exercise and poor nutritional habits to 2 hour workouts 7 days a week and 8 meals a day spaced every 2.5 hours apart overnight is probably not the best way to achieve your goals. Few individuals have the willpower to make such drastic changes to their lifestyle overnight and you'd be lucky to maitain this sort of change for more than a few days. Unless you have the willpower of a professional athlete, gradual changes to your lifestyle will yield better results in the long-term and you will not be discouraged as easily. Having the right mindset is what keeps you going to the gym day in day out and eating healthy whilst avoiding temptation. There are a number of proven techniques and a set of beliefs that must become engrained in your mind to become a winner like The Situation. We will explore these crucial tricks in a number of posts over the coming weeks.

Monday, October 18, 2010

Get 6 pack abs like Mike "The Situation" Sorrentino

Mike "The Situation" Sorrentino from MTV's Jersey Shore is famous for three reasons:

- His irresistable charm.
- His knack for inventing classic catchphrases.
- His ripped 6 pack abs.

In this blog we'll show you how you too can develop an incredible 6 pack that will have will have other guys fuming with jealousy and girls fighting each other to get a chance to touch you. With a regular workout and nutrition/supplementation regime, you too can obtain the confidence that comes with having a ridiculously muscular abdominal section. Remember, no one is born with 6 pack abs, regardless of your genetic impediments, with hard work and unrelanting determination 6 pack abs are within your reach!