More Benefits You Can’t Live Without
We hope You Agree With Our Assessment!

1. An exercise program scientifically designed to produce maximum possible results in the minimum amount of time. In the beginning we were willing to spend any amount of time to produce maximum results…but we soon discovered that to produce these results, the exercise had to be brief in the extreme..In effect long workouts were found to be worse than worthless…they were counterproductive…and always reduced results…so if you know any misguided souls who exercise for much more than a half hour at a time and more than 2 or at most 3 times per week…do them a gigantic favor and tell them to stop wasting their time, money and bodily resources!!!
2. An exercise program that is the safest on the planet…which seems counter intuitive at first because it is so intense. But let me assure you that even the most intense final gut wrenching exertions that you perform in our workouts are far safer than the fast movements that thousands of trainees perform in exercise classes…throwing dumbells around…doing cardio pump with light to medium weights…without getting bogged down in Physics 101 please take my word that our incredibly intense slow movements with heavy weights are far safer than the aforementioned activities.
3. An exercise program that addresses cardiovascular exercise properly. Even trainees with active disease will be safer performing our slow exercise than steady state treadmill, bike, elliptical training. Blood pressure response and heart rate are much more moderate and controlled in a properly performed SuperSlow type workout…and the cardiovascular and metabolic adaptations that accompany our workouts are lifesaving. Every winter snow shovelers who are avid walkers and runners suffer heart attacks while relocating the white stuff…people of all ages who practice proper strength training never have the same fate.
4. You won’t find any one qualified, competent, much less certified to teach you this exercise at ANY other New Jersey Facility except JWBF. Ask a trainer at any other gym who Ken Hutchins or Arthur Jones is. Ask them why they think you should perform multiple sets…if split routines are ok…the difference between inroading and intensity and if the isolation or compound movement is performed first when employing pre exhaustion…all you’ll get is a deer in the headlights…and that is really really sad.
Well there are 4 benefits…things we at JWBF can offer you that you won’t find anywhere else in NJ. I always say NJ and I could say most of the country except that my dear friends Roger Schwab in Bryn Mawr, Pa and Jim Flannagan In Orlando Florida and Dr. Doug McGuff in Seneca, SC and Fred Hahn in NY, NY offer almost exactly similar benefits….and there are a few others spread across the country…but they are few and far between…and in my obviously biased opinion, JWBF is still at the top of the list!!

Next Installment….Eat to Live, Paleo Nutrition, Peskin Protocol, Real Diet of Man

To all biggest loser fans…

Here is a comment by a medical doctor/exercise scientist who tuned in for the first time on February eighth, 2010. He wasn’t very happy with what he saw…mostly from a science viewpoint. Dr. McGuff(who I have met on several occasions and am proud to call him a friend) felt everything was wrong….the huge volume of inefficient exercise, the stress of being yelled at, insulted, and spat upon…and a diet designed to create ravenous cravings. He passionately feels that long term goals could be achieved and maintained with better overall health by following the principles of high intensity/low force exercise, hunter gather paleo type nutrition, and stress reduction. But, this wouldn’t entice advertisers to plunk down $$$$$$$$$$ to the biggest loser producers…but you don’t have follow unproductive, unsafe, inefficient and often counterproductive exercise recommendations.

Joel…let me know what you think.

Mon 8 Feb 2010

Posted by Doug McGuff

I did my “Little 6” workout at around noon on Sunday. I am in the middle of a string of evening shifts at the ER and it has been very busy. As such, I made it a point to terminate each set immediately at the onset of failure. This turned out to be a good strategy as I feel fairly good today despite only 5 hours sleep.

Heel Raise
Med X abdominal
Nautilus plateloader bicep
Triceps pushdown
Formulator wrist flexion
Formulator wrist extension

Last night at work I went into our office/locker area for a mental health break and The Biggest Loser was on TV. I came in right at the introduction. I have never watched this show, as I assumed it would be ridiculous. I was shocked how much I had underestimated. I could not believe the amount and types of exercise these poor people were being put through. They even showed one contestant collapsing on a treadmill and being spit off the back of the machine by the spinning tread. Then there were multiple scenes of the contestants being screamed at by that Gillian lady in the tank-top/midriff shirt (talk about narcissistic) and some sadistic guy with tattoos all over his arms. The instructors’ contempt for the obese was obvious as they spewed insults (and saliva) in the faces of the contestants. I don’t care how fat or desperate I was, if someone did this to me I would punch them in the face and storm off the set. I checked in on the show between patients. The diet and exercise shown were prescriptive for ravenous hunger and ultimate failure. As I continued to work, I kept thinking about the importance of biologic signaling, and why it does not have to be this hard.

The key to turning around these sorts of metabolic disasters is to send the correct biologic and hormonal signals. If the correct signals are given, there is a disproportionate improvement in the metabolic state and body composition. This disproportionate response is courtesy of a second messenger system. Most hormones do not act directly on their target organ or tissue. This is usually because the hormone or chemical messenger is usually a protein that carries a charge which prevents it from being lipid soluble. Remember, cell membranes are a lipid bilayer. The fats that make up a cell membrane orient themselves so that the water soluble end of the fat faces toward the outside and the interior of the cell. The water repelling tails of these lipids face each other on the inside of the cell wall. Most hormones or chemical messengers cannot diffuse through the inner (water repelling) layer of the cell membrane. Instead, the hormone will have receptors that are fat soluble that traverse the cell membrane. These receptors bind the hormone on the exterior of the cell wall and transmit the signal to another chemical messenger inside the cell…this other chemical messenger is the second messenger. The unique thing is that the second messenger then activates a chemical cascade that multiplies the signal at the target. This way a single molecule of primary messenger can produce thousands of second messenger signals at the target.
This is why a proper signal is so important…the beneficial effect is hugely magnified. A brief, but intense workout that fatigues the musculature activates growth hormone, testosterone and adrenaline which all signal to empty glycogen and fat, both short and long-term. A hunter-gatherer diet creates a low insulin signal which triggers the body to defend a lower body fat set point. Overtraining (especially in the obese) triggers cortisol and other stress hormones. A low fat, high carbohydrate diet signals insulin release. These signals defend a high level of stored fat and drive huger…a true prescription for misery and failure. If these poor contestants could take advantage of the second messenger system they could achieve their goals without all the misery and without obnoxious fitness gurus screaming and sputtering in their face.

Having been in the gym busines/fitness industry since 1972…38 years at the moment…I have seen just about everything under the sun as pertains to this endeavor. In 1972 there were 2 gyms in monmouth county…in 2010 there are at least 200…probably more like 400…offering everything from dancing, step, pilates, tai bo, light weights, kettlebells, machines, free weights, bodyweight exercise…the list goes on and on and on. But there is only one gym in this county…or in central jersey for that matter…that offers, provides, teaches and preaches the scientific methods and equipment of the late Arthur Jones the inventor of Nautilus and MedX. That gym is Joel Waldman’s Belmar Fitness and it is ground zero for science and sanity in fitness and health today…and let me repeat, it is the ONLY gym out of probably 400 that provides all of the requirements for safe, sane, scientific exercise.

Ok, this equipment isn’t inexpensive like the shlock that these other gyms offer…and the expertise and knowledge is priceless…Joel Waldman spent nearly 6 months with Arthur Jones in the early 70’s learning this timeless exercise science….and today Joel and some of his staff are the only trainers around who are certified to teach high intensity low force slow exercise…and Joel is the only University of Florida School Of Medicine MedX trainer in the state…what I’m trying to say is that you’re in not just good but great hands here at JWBF!!!.

So what does all this have to do with $3 haircuts? Every intelligent person on the planet knows that nothing is free….you get what you pay for…and if it sounds to good to be true…it probably is too good to be true!! One smart hair cutter who was charging a lot more than $3 because he was worth much more advertised that “we fix $3 haircuts”. Well JWBF is priceless when compared to what’s being offered at the rest of these gyms…and I guess we will unavoidably lose some myopic(nearsighted) members who just want a cheap price….though we understand that times are tough for everyone these days and that’s why we haven’t raised rates in over ten years!!! I love the quote…

The bitterness of poor quality lingers long after a cheap price is forgotten!!!!!!!!!!!!!
So JWBF will continue to try to meet and exceed your expectations when it comes to our service, equipment, knowledge, and your needs. Just in the last 18 months we have embarked on new journeys in nutrition that further separate us from every single one of those other 400 clubs in Monmouth County…Our members and clients will continue to reap the benefits of this knowledge and dedication…and I’m sure that it won’t be long before we get a reputation for fixing the wounded and disgruntled trainees who went off in search of “$3 haircuts”

Joel Waldman

Insanity… Basic Training… Science
Ask any marine, navy seal or ranger what was the toughest most hated part of their training and they will respond basic training…the first 10 to 20 weeks where they went through incredible physical hardship as a group to get ready for the horrors of war. This physical training was done as a group to build a team mentality…but mostly because it was the only practical way to handle large numbers of soldiers in need of training at one time. Better physical results with less injuries would have been produced with one on one training…that is one instructer to one trainee….but it was just not practical. And yet group exercise is all the rage today in many health clubs. Women and men gather together to perform these group exercise classes that are 100% compromise…they can’t be right for everybody…in fact they are perfect for nobody. To me as a trainer in the fitness industry for the last 40 years I have seen few trends that are more troubling and not based in science. The over 40 population is particularly at risk in these classes. High Intensity Low Force principles are never followed, pulse rates probably vary from 60% to 105% of predicted maxes, egos are at the root of form discrepancies so that a lagging trainee can appear to be keeping up, and injuries or worse can occur at any time…the benefit risk ratio of doing one of these classes is just horrible…and we have already seen the casualties and “wounded” from this poorly conceived endeavor for the over 40 man or woman. People always ask me why these classes are so popular…I call it insanity…I can’t explain it…If insanity could be explained, it wouldn’t be called insanity!!

So, how should people train for strength, health, fitness, and to look their best. I learned the answer to this from 1970 to 1972…from Arthur Jones the inventor of the Nautilus machines and the Nautilus Philosophy. Arthur said exercise should be intense, brief, infrequent, and slow. Most programs today are the opposite…not intense, long, frequent, and very fast. It’s laughable what passes for exercise today. These classes and even most personal training involve throwing light weights quickly…doing it for rather lengthy periods and doing it very often.

Everybody seems to have missed the cause/effect relationship of exercise and results. Exercise is the stimulus…the stronger, fitter, better looking body is the result. The body produces the result if it can…but it can’t be forced to do so and it requires recovery time to produce the desired changes. No amount of low intensity exercise will stimulate positive change…but these highly repetetive classes performed several times per week do a number of very bad things…excessive joint wear and tear, depletion of bodily resources, and immune function impairment….there is no upside except an exercise high caused by this addiction to exercise. A trainee must question…am I intelligently committed to progress or mindlessly addicted to exercise.
Here’s my prescription for a safe, sane, scientific approach to exercise.
1)Perform 2 thirty minute strength training workouts per week…high intensity/low force circuit strength training…8 to 10 exercise performed with no rest between them carried to momentary failure
2)Perform 2 thirty minute cardio workouts per week as long as your strength is increasing and you’re not constantly tired…
That’s it…remember more is not better…perform the least amount necessary to stimulate maximum change…you will be rewarded with strength, fitness and health that you never dreamed of.
Any Questions…..Joel Waldman jmwald@gmail.com

Apples, Pears, EndoEctoMesomorphs…
But weren’t we all created equal?

The founding fathers had a number of things right…but if they meant that all men and women were created physically equal…they were woefully wrong. Even a moments consideration will point out the most obvious examples…the 7 foot giants in the NBA, the muscular hulks of the NFL, the beautiful women in the top fitness contests…these humans bear little physical resemblance to most of us ordinary mortals. And this unfortunately is a source of great confusion in the field of exercise and nutrition today. It is a natural mistake to assume that Reggie Bush got his muscular physique from his scientific exercise program and his perfect diet…when in fact awesome genetics are almost entirely responsible for his athletic prowess and he excells in spite of his unscientific exercise and far less than optimal diet. Hundreds of similar examples can be seen amongst men and women in the top levels of sport and they exploit their genetic advantage by endorsing products, food supplements and exercise programs guaranteed to make diamonds from mud!!

We who are not similarly blessed physically need to wake up and establish reasonable goals. Women who are built like pears will always have a pear shape just as women who are more like apples will always resemble that fruit. Some men are endomorphs(accumulate fat easily)…some ectomorphs(tend to skinny unmuscular appearance)…and a few lucky men are mesomorphs…muscular specimens who will excell at strength and speed sports. But while we can’t change our genes, we can optimize our health, fitness, strength and appearance. And just what is required to do this? Read on dear reader…

Proper Exercise…figure out muscle function…design or devise an exercise that provides full range exercise and maximally loads the muscle throughout the range of motion…work the muscle as hard as humanly possible in that range of motion and exhaust the muscle as quickly and efficiently as possible while doing the least amount of exercise possible…then move quickly to the next muscle and the next muscle and the next muscle…in practice this will require about 8 to 12 exercises performed for one set each to total failure…about 30 minutes of strength training twice per week for most people. That’s it…no 1 to 2 hour classes…no ballistic fast movements…no plyometrics…intense exercise is like a prescription drug…there are bad side effects…always…and the less of the drug you take the better. Most trainees and their trainers are on the exact wrong track…instead of trying to determine how little exercise is required…they try to see how much they can stand..

Proper Diet…I’m going to leave you hanging on this one till next time. For now, I’ll leave it up to you to do some homework…Read up on the Eat To Live Diet and the Paleo Diet…they are both excellent and not all that different really….but there are some core differences which I’ll explain next time. So you have your assignments!!

Now quickly back to Apples, Pears and the rest…make your self the best looking apple, pear, endo, ecto or meso you can…you will feel terrific and be healthier than you ever dreamed possible…and you will reduce by 90% your annual medical expenses.

Any questions?…..jmwald@gmail.com

Result-Producing Training Approach

We understand that proper exercise is a stimulus which acts on your body to demand an adaptive change. There are three fundamental variables involved in this relationship which we use at JWBF to produce the best results for our clients.
I. High Intensity- To stimulate your body to make an adaptive change your exercise intensity must cross a certain threshold before your body will respond. By training to muscular failure, we send an alarm to your body that more muscle and improved metabolic ability are needed. Also, we use a training protocol called “SuperSlow” which involves lifting and lowering the weights over a 10 second time frame. This eliminates acceleration and momentum which keeps the muscle under continuous load and more effectively fatigues the muscle.
II. Brief Workouts- All of our workouts last 30 minutes or less. We desire the minimum amount of exercise that will produce the stimulus for adaptation. Anything beyond this amount of exercise only acts to consume precious recovery resources.
III. Infrequent Workouts- Reaching the required stimulus intensity threshold consumes a large amount of your body’s resources and the subsequent adaptive changes are metabolically expensive. Replenishing resources and making metabolic investments takes time. Reintroducing the stimulus (a workout) too soon will interrupt these processes.
IV. Precise Record-Keeping- Keeping precise records of your workout performance allows us to know if we are manipulating the variables of intensity, duration, and frequency appropriately. By doing this our clients can show progress on every exercise of every workout.
Ideal Training Environment

I. Privacy- during your workout it will seem like it is only you and your instructor in the training area.
II. No Distractions- no mirrors, no music, no meatheads, no children, no loud colors, no plants, foliage or decorations.
III. The Best Equipment- We use Med-X, Lamb, Real Nautilus and Motivator Systems equipment. All of our Equipment is specially modified for using JWBF high intensity slow training protocol.
IV. Environmental Control- The temperature is kept at a stable 61 degrees F. Research has shown that this is the optimal temperature for performing high intensity exercise.
A “No Compromise” Facility
Your time is valuable and we will never waste it by having you do any form of exercise that is inefficient or non-productive.
We ambivalently offer aerobics equipment. It would be easiest if we simply “gave clients what they wanted”, but aerobics is not usually done at JWBF because it is an activity that consumes precious recovery resources for no productive purpose. Instead, we spend large amounts of time educating our clients about the actual requirements of proper exercise.
We train our clients very infrequently. During the first few weeks our clients train 2 to 3 days a week. Within 2-3 weeks all of our clients go to twice a week training. This is not just something we can “get away with”, it is an actual requirement for the production of the best results. Make no mistake, we could make more money if we trained clients 3 or 4 times per week but the results would suffer. At JWBF we want the client to be paying for results, not time spent in the gym.
Ultimate Exercise is under the direct control of those who will provide your training. We do not have to answer to investors or shareholders. Our only concern is the production of rapid, uninterrupted results for our clients.

Any Questions….jmwald@gmail.com

Muscle Loss…Flabby Triceps…A Quick Fix!!!!!
Many if not most women over the age of 40 experience profound muscle atrophy(loss) in quite a few body parts. No area causes these women more anguish than the rear of the upper arm…the triceps muscle. When this muscle shrinks in size from chronic disuse it leaves behind an excess of stretched out skin that “flaps in the breeze” when the arm moves and the skin is exposed. While not really a health issue, it is an area of no small cosmetic concern for fitness and appearance minded women.

The Fix!

Two of the best exercises for this area are the MedX Tricep Machine(found only at belmar Fitness in NJ) and a manually resisted negative only tricep extension performed with a rope, towel, or with resistance applied directly to the limb.

1) The MedX Compound position tricep machine….explaining the intracacies of this machine is more than I care to tackle in this one page email…suffice it to say it is the best way that a trainee can restore lost triceps size when training alone…one properly performed set on this machine will do more to strengthen and fill out the triceps than any amount of other less productive exercise.
2) The manually resisted negative only tricep extension…as the name implies this exercise requires the assistance of a personal trainer or training partner. The trainee should be seated with back support…arms should be extended straight overhead, elbows by ears with hands grasping a rope , towel or something similar. The personal trainer should grasp the other end of the towel from behind and start applying downward pressure while the trainee resists. The trainee resists as hard as possible while the trainer applies enough force to overcome the trainees resistance and cause her arms to slowly bend until they are fully bent…this should take 10 seconds. At this point the trainer allows the trainee to straighten her arms again and then the whole process begins again for a total of ten reps…ten seconds each. I promise you have never felt anything like this exercise…it will fry those triceps…it will stimulate a firming effect in the triceps that must be experienced to be believed…and again one set…100seconds of exercise will produce these results…and no amount of lesser exercise will produce anything even approaching the same degree of results.

Until next time have fun with these two new movements…but remember I warned you that you would be sore…but the flab on the back of your arm will be a distant memory.
PS…If you like Michelle Obama’s arms, she will soon be envious of your arms if you do this properly