Not comparing ourselves to others. Being the best WE can be.
A special message
52 year old 4-time Mr. Olympia runner-up, Kevin Levrone is back on the Mr. Olympia stage after a 13 year layoff and a handful of months of serious prep. Legendary, inspirational and he went out on his own terms. Kevin is proof positive that no one is writing your story but you.
Mandatory Uplift
"You get what you put up with." A self-help video for those trying to rebuild themselves. Spread love, not fear.
Video 36 Undefined Road
My latest speech about facing change, embracing and defining your passion.
Video 35 New Year's Resolutions 2016
Some tips for you to keep good on your 2016 promises.
Video 34 Germany (Frankfurt Book Fair) and Paris
My first big trip. See the Frankfurt Book Fair in Germany and The Eiffel Tower and The Louvre in Paris.
Video 33 Auschwitz 1 and 2
My trip to Poland to see Auschwitz 1 and 2
Video 32 "The Rose that grew from Concrete"
A brief history of Tupac Shakur and why he's so important to me.
holliswashere.com Video 31 Lucy and Archie (daughter and father)
Some backstory into why I created a children's book on Lucy and her father Archie. Stay tuned!
holliswashere.com Video 30 "Write the truth"
How I went from idea to pen to published book. Write and seize the dream!
holliswashere.com Video 29 - The Story of Mr. B
Since I did a speech on my other pets, it is now time to tell the world the story of Mr. B.
Enjoy and please adopt/rescue a pet today.
holliswashere.com Video 28 - State of the Union
packaging super books, helping animals in need and bodybuilding from yesteryear
Ric's Corner - Second interview with Ric Drasin
Hollis Liebman, trainer, bodybuilder, author, from 'Slight to Might'
holliswashere.com Video 27 - Yussell (my first hero)
An emotional tribute to my first hero, my beloved Grandpa Joe
(November 12, 1917 - July 23, 1993)
holliswashere.com Video 26 - Personal Training - My Other Life
How I see the fascinating world of personal training and helping others.
The moment of "rebirth"
Look carefully. There's more to this video than it seems. Rarely can we point to the exact moment where it all changed. For me, this video is that moment. As embarrassing as this video from 2 years ago is, I'm really proud of it. The year prior I was called up and terrified because I was no longer the performer I used to be. And I was ridiculed and made to feel horrible. I swore that the next year I would get up and face my fears and that, my friends, was the beginning of my rebirth and I would go on to prepare myself for Peak Physique. I have no tolerance for bullying and inequality. If you are living with a fear, you owe it to yourself to face it because you can do it - now go and kick butt!
The Story of Edward and Oliver
Hear for the first time ever, the story of brothers Edward and Oliver.
Adopt, rescue, love :)
Holliswashere.com Video 23
Myth Buster
Based on the myriad of questions, comments and feedback I have received, I'll be keeping to a Q & A type format, in the hopes of bringing the most information to my loyal readers. So let's dive right in.
1. Do fat burners work?
As humans, we all want to lessen the journey from start to finish. To truly get from one point to another quickly, concisely and when able, painlessly. Originally, fat burners were a combination of ephedrine, caffeine and aspirin, taken multiple times per day. They were thought to help metabolize food more efficiently, raise one's body temperature and curb appetite. I never found them to be the miracle the models on the labels would have you believe. One will get extraordinary results by simply performing resistance training, cardiovascular training and clean nutrition over the long-term.
2. Protein shakes or real food?
In most situations, whole food is a better choice than a pre-digested and processed meal replacement powder or protein shakes, simply because it breaks down slower for a more sustained energy release. But, when in a bind and pressed for time, a protein shake is a sensible alternative to food. The best time for a protein shake would be post-workout when your body, screaming for nutrition following the depletion of its energy reserves, can utilize a pre-digested meal immediately.
3. When in the real world and I didn't plan ahead, what do I do for food?
Most of us live very fast-paced, highly stressful lives that are first in survival, second in performance and often last in nutrition. I myself always have extra protein shakes and raw nuts on me when in the car to avoid missing meals, risking a low blood-sugar state, and then self-inducing a ravenous state, which will most assuredly result in over-eating. So what can one do when in the middle of nowhere without having planned ahead? There's usually a 7-11 on every other corner. One could go there and grab a protein shake and a piece of fruit. On every other corner (just about) adjacent to that, is a Subway. A 6 inch whole wheat bread with vegetables and a lean meat (or veggie patty) is a decent choice when in a bind. Come to think of it, most restaurants, be they sit down or fast food, have a healthier alternative. Seek out food that is processed to a minimum and chances are you're making a healthier choice.
4. Best exercises to sculpt and shrink lower abs?
It's called clean nutrition (low-glycemic carbs is a big part of it), strength training and cardiovascular work. One could perform abdominal exercises all day and nothing would happen in terms of showcasing a lean, muscular midsection until the fat carried there is burned off. Having said that, I like a movement such as a reverse crunch to work that area. Incidentally, there is no such thing as "lower abs." There is the rectus abdominis, which is one long muscle that is responsible for flexion between the chest and belly button.
5. Exercises to build strength for body weight exercises?
The best way to improve one's performance on a body weight exercise is with...body weight exercises. Pushups, dips, pull-ups and squats are examples of body-weight exercises and through practice, a full range of motion and repetition, will yield improved results. If one has trouble with certain movements, try modifying them. There is nothing "girlie" about push-ups with bent legs and knees touching the ground if you're feeling the muscles firing and hitting positive muscular failure after a set. Form, tension on the muscle, and slow controlled reps are your ticket to improvement.
6. How to curb late night cravings?
I hear it all the time. "I'm starving at night, I don't want to eat but I can't sleep!" Think ahead and eat more (but clean) during the day. Think of your nutrition like a bridge. Multiple anchor points (meals) will secure the bridge (hunger). Fewer anchor points will not secure the bridge. Capiche? Eat more protein and fibrous carbs at night and less complex carbs, certainly less sugar to help feel satisfied, while staying lean.
7. Best pre and post meals?
I assume we are talking pre and post WORKOUT meals? Eat a meal - chicken, brown rice and a vegetable prior to a workout for sustained energy, and a protein shake with fruit following your workout to speed digestion and aid recovery. It's that simple.
8. How do muscles grow?
Slowly. Resistance training creates micro tears in the muscles, which, when we eat and rest, causes the muscle cells to increase in size, not number. The result is increased lean muscle mass. Assuming of course that one's nutrition is clean and the stimulus for growth has occurred during training.
9. Soreness? Should I be?
I wasn't after my last workout - is that bad? Am I impeding my progress? One could take a long break from training, have a haphazard workout, and be very sore the next day. Yet this does not necessary mean this person had an effective workout that will improve their physique. What truly matters is temporary positive muscular failure in the gym, during your session when it counts. What also matters, is that one is firing from the correct muscles. That during a curling movement, the biceps are fatiguing, not the lower back from swinging too much weight. If you're sore good, and if you're not, good, too.
10. Why is dairy a no-no?
Although most of us were raised on dairy due to its bone strengthening vitamin D, most dairy is simply too high in sugar to be an permanent fixture in the health conscious diet. And sugar is a no-no when trying to maintain a lean physique. Your best bet is low fat, low sugar Greek yogurt which is also high in protein. And so we are one month in to 2013 and hopefully your resolutions are going strong.
Remember that I am here to help, either through my books email: liebman.hollis@gmail.com Or in person: 310 775 3771
In this together, Hollis :)