Fitness Black Book Change of Direction

July 16, 2008

Hey everyone. Sorry for not being in touch for a few days. Life has been kind of hectic. Anyway, I have decided to make a few changes in regards to this blog. The main thing is that I am unable to keep up with responding to all the comments. What sucks is that this is my favorite part of the blog, but it is getting in the way of posting and product creation. I will respond to some comments, but it will probably just be 1-2 hours per week instead of 2 hours per day. Please continue to comment. I really need to know what people want me to post about and what I need to make free reports and products on! I read every comment, even if I can’t respond to all of them.

sunrise in mexico

[I know I’m overdue for a picture of a pretty girl, but I had to put up this amazing beach picture. I can’t get enough of tropical beaches!]

The Quick Way to Find Answers to Your Questions

I have written over 150 posts all about getting the lean “Hollywood Look”. I also have over 6,000 comments with responses to a large majority of those comments. This site has A LOT of info, but you really just need to know how to access it. The quickest way to find info is to type a term into the search box and then hit “GO”. If you want to read every post I have done on “six pack abs”, then use the search box. If you want to know about “intermittent fasting” then use the search box. It works really well and just searches this site.

Another Way to Find Info on This Site

To the right, you will see a “Categories” area. Every post I have ever written is included in one of those categories. You could start at the top, click a category and read between 3-15 posts in each of these categories. I have done my best to chose just one category for each post.

Comments Look Like They Disappear Until I “Okay” Them

When you comment, it will show up on the page. When you refresh the page and come back it won’t be there. What is happening is that I have to “okay” (moderate) every comment. I normally do this once a day. Don’t panic that your comment is lost. I love comments so I let 99% of them through. The ones I delete are usually hateful, vulgar or overly negative. I like to keep this a positive “PG-13” level site. If any of you have a high traffic blog, you know EXACTLY what I’m talking about. The great thing is that most people are very constructive, even when disagreeing with a point.

Will Post 1-2 Per Week While Working on a Few Projects

I’m teaming up with two other guys who have content filled high-traffic fitness sites. They have similar outlooks in staying healthy while leading balanced lives. We all agree that the current Mega-Fitness sites on the Internet are mainly Bodybuilding focused…with a strong push of “questionable” supplements. With a team effort, we plan on building a massive hub for people who want the lean and slim “Hollywood Look”. At some point we will bring on additional authors and other bloggers who have similar philosophies. Somebody has to do it!

This Will Still Be My Main Site!

Obviously, if I’m teaming up with a group of people I have to “tone down” my opinions a bit on that site. That is why I consider this my home. I can write about anything…beer, dance music, cheesy movies, etc. I have a blast with this site and will continue to build page after page. I want to help as many people as possible…plus I have the sexiest readers on the Internet 🙂

Important…Please Subscribe to My Blog!

Okay…pretty please! As a blogger it is just fun to see how many people are “regular readers”. The number of subscribers is a measure of this. All you need to do is enter your e-mail address in the upper right hand corner of the site and click “subscribe”. So what are you “subscribing” to? All that happens is that you will get notified whenever I make a new post (with the title of the post and first paragraph)…which is just one e-mail once every 3-5 days.

Note: Is this the most boring post I’ve ever done? It HAS to be! I hate these “housekeeping” type posts. Let me leave you with a Funky Video to spice this post up a bit. This is a cool video of an amazing band called the Brazilian Girls. It kind of reminds me of NIN with a female singer. If you are down with the alternative “light industrial” stuff…you will enjoy!

[My girlfriend is a fashion designer for high-end women’s boutiques. I told her she should play this song for an upcoming runway show.]

----> (New) Facebook Comments..."Cause all the cool kids are doin' it!"

{ 19 comments… read them below or add one }

eric July 16, 2008 at 4:19 am

it is so sad! once i am really into your site it you slim it down…the comment area was the best part of it! there you gave the most valuable tips…i liked it very much how you share your lifestyle like eating habits etc. with the readers. your were a great role model for me and i think many other people!
but despite i regret it, i absolutely understand you! i guess its getting to much to reply to nearly every post so i sometimes ask myself if you still had any freetime!
i think it is such a good blog and a shame that you don`t find any sponsors to finance your work!! then you could give up your job and put all your effort in this site! but life`s not fair i guess..

eric July 16, 2008 at 4:37 am

one thing: is it possible that you give us a short update of your personal workout, cardio and eating developments? if there any changes. it is very interessting to hear about that..for example if you are on a warrior diet etc.
perhaps you can do this in your posts instead of the comment section. i think the articles are sometimes a bit too could mix it more up with some personal stuff to replace answering comments.

Helder July 16, 2008 at 8:23 am

Hey Rusty you just have to be proud of yourself, you’ve built a fantastic site here, you have helped thousands of people achieving their fitness goals, you gave most of us a place to talk and learn about what we like “we = the ones sick and tired of the bodybuilding mainstream junk”

I felt identified with your blog since the first day i’ve started to visit, finally a place about balanced Life, fitness, health, aesthetics, and not just the sickness of getting big and spending Lives between gym and the couch to grow big.

It’s good that you’re spreading the word in other projects, go for it with huge success Rusty, i’m sure everyone will keep following this blog and your other projects.

All the best to you Rusty

I can’t also get enough of tropical beaches 🙂 (who can?)

Will H July 16, 2008 at 11:21 am

I just wanted to say this is a great site that really sheds light on the “other side” of working out. I was wondering if you had any thoughts or information on Nitric Oxide supplements? I have heard that NO is a naturally occurring chemical that is released during muscle contractions, but I was wondering if it had any real benefit, or worth taking. I know most any other “work out” site would blindly say it is great, since it is kind of the new creatine. I figured you could give more of a real-world answer.

admin July 16, 2008 at 12:17 pm


That is a good idea about doing posts that show what I’m currently doing. I guess like an occasional diary entry type post. I know that people like real world examples. I’m about as “real world” as it gets. I keep it great shape, but struggle with the same issues as everyone else. This site will continue to deliver the goods…don’t worry!


Thanks buddy. Keep working hard on your blog over the next 12 months and you will be in this same position. I appreciate the compliments.

Will H,

I’ll write a direct quote from Lyle McDonald’s Stubborn Fat Solution (hopefully he won’t mind since I’m linking to his order page here):

“Interestingly, insulin also affects blood flow but not in the way you think. Insulin, via stimulation of something called Nitric Oxide (NO, yes the same stuff that all of the new supplements claim to affect) increases blood flow; this is part of why folks get vascular and pumped when they consume carbs before training. So raising insulin should help with fat loss, right? Wrong. Remember that insulin is profoundly ant-lipolytic, as discussed above. As it turns out, many of the compounds that increase ATBF end up inhibiting lipolysis (fat burning).”

In any case, Nitric Oxide is anti-lipolytic so don’t think you can trick the system by using a NO supplement before aerobics. It might increase blood flow to the adipose tissue but at the consequence of inhibiting fat breakdown.”

In real world language:

NO (Nitric Oxide) supplements increase the pump, but stop you from breaking down fat during your workouts. I have also mentioned numerous times in this site to avoid the pump when training for fat loss. If you easily get pumped up while lifting, you probably are too “carb loaded” to burn a maximum amount of body fat.

So avoid NO supplements…avoid eating anything 4-5 hours before training…get better results!


Nkem July 16, 2008 at 1:50 pm

Hey Rusty,

I think you’re doing great! I will definitely miss your comments, but I think you can jump in from time to time to regulate if needed. However, your regular site visitors and followers already know what you espouse and can actually offer up advice on your behalf. Don’t feel like you have to answer every single post from everyone. Just do your best as you are currently doing. Asking you to do any more than that is only selfishness on our part.

Matt B. July 16, 2008 at 3:07 pm

Rusty…this is definitely my favorite blog….you do a great job. Two questions…1) you mentioned at one point that you went to some consulting agency of sorts about how to put a blog together….could you share the name with me? I’m not sure I’d ever set a site up, but if I ever do… 2. I’m a former reporter/writer….do you ever look for freelance writers or help on putting articles together? I have an interest in a lot of the same things you write about so it might be cool to help you out….if you ever look for that. Regards, Matt B.

Laura July 16, 2008 at 3:18 pm

Hey Rusty!

Sad to hear that things will be slowing down, but I can’t wait to see the new site!


Gators July 16, 2008 at 6:54 pm

This site was always going to take off and grow, as it provides a wealth of great info that everybody can benefit from. Congrats Rusty on taking it to the next level!!

Paul July 17, 2008 at 6:27 am

This site has been a MASSIVE aid to me over these past few months, and I’ve been able to attain a large percent of my personal fitness goals already. I dare say, without this site, I’d still be in an endless cycle of bulking / cutting without really gaining much progress. I understand my body much more since stumbled upon the Fitness Black Book.

Its great that you’ve found a new project to work on, and I’ll be keeping a close eye on that in the future!

Remon van der Pol July 17, 2008 at 2:42 pm

Hey Rusty,

I think you made the right decision by cutting down on commenting. True, it’s kind of sad, because your comments, and the comments in general, are a big part of this site, and just as valuable as the regular posts. But, like all things in the virtual world, if it’s getting in the way of real life issue’s and other projects, you need to take a step down.

This blog has been an eye-opener to me. It has inspired me to lose the fat, get healthier, and just be in great shape. Even though I still have a long way to go before I will achieve that sexy Hollywood-look, I’m more positive than ever that I will achieve my goals. And you know what? I owe it all to you and your amazing articles, and there must be hundreds of people just like me who will be thanking the same person (that’s YOU).

Please do not forget to keep us updated about your personal life and routines every once in a while. It’s always nice and inspiring to read. 🙂

So, again, thank you, thank you very much! I will continue to read this blog as usual (yes I will be subscribing after I’ve typed out this post LOL) and wish you all the best with your new project(s)!

Tyler Durden July 18, 2008 at 2:40 pm

Thank you Rusty for the great posts you wrote! I’ve learned a lot from them and they were fun to read! I’ve been visiting your site from the very beginning! But i haven’t commented for a while:(
I don’t now what to write just wanted to thank you for being a role model:)

admin July 18, 2008 at 10:59 pm


Yeah…I’m hoping people will hop on in and answer questions…kind of like a forum. This site has many, many extremely knowledgeable readers.


Thanks buddy! Here is the service I use, which helped me reach the top of Google Quickly. It is a full blogging platform and coaching program. Not cheap, but the best out there!

Authority Site Center


I’ll keep brining solid content…while keeping it fun 🙂


Thanks buddy. It was tough in the beginning, but now I’ve reached “critical mass”…Part luck, and a TON of hours…totally worth it. It has been rewarding now that I’m seeing people get amazing results and getting lean.


Thanks a bunch. Teaming up with these other 2 guys is going to be great. We are going to help A LOT of people.

Remon van der Pol,

I’ll keep it personal…too many “faceless” websites out there! People like connecting with others…that is why MySpace and Facebook are so popular. Thanks for subscribing…I really do appreciate it!


You certainly were one of the first regular commenter’s here…You got a lot of my posts rolling. Thanks a bunch!

Appreciate all of you!


Done July 19, 2008 at 1:13 pm

Hello Hun!!!

I just wanna say THANK YOU for all your help!!! I love this site – i go on it almost everyday…

Gigi July 21, 2008 at 3:58 am

Hello Rusty,
I’m new to your site and have read quite a few comments in search for the answers to my questions. I’m really confused about so many things I’ve read. So let me just ask specifically my questions about losing weight and working out. Please excuse me if you’ve heard all this before, but I really need some answers once and for all.
I am 5’2′ and need to lose about 60lbs. Yes, obviously I have a lot of weight to lose! : ) I’ve done a lot of yo-yo dieting throughout the years and as a result have lost muscle and gained more fat EVERYWHERE. I’ve been diligently working out 5-6 days a week after reading that it takes 3500 calories to burn 1 pound of fat. Here is a sample of a typical week at the gym:
day 1: 30 min. circuit training, arms & back (15 reps, 4-5 sets @ 10-20 lbs)
45 – 60 min. interval program (level 1 & 8 on elliptical

day 2: 30 min. circuit, legs (same as arms, but 20-50 lbs),
45 – 60 min. interval program (level 1 & 8 on elliptical

day 3 – 6: alternate and repeat day 1 & 2

day 7: OFF

I really want to be healthy and lose the excess weight once and for all. I’m really confused if maybe I’m working out in the most effective way to lose weight steadily (and quickly) and to tone at the same time. (is this even possible???) What is also the best way to eat? I’ve cut down my portions and trying to eat 5 mini-meals. Trying to cut down on bad carbs, but I admit not always successful! Do I have to worry about food combinations?
I’ve also noticed the “ammonia sweat smell” after working out. Is this a bad thing and I’m I really losing muscle???
Sorry for all the questions, but I’ve heard so many different things and don’t know which way to move forward. I’ve bought every infommercial product imagineable and like the Michael Thurmond the best, but can’t deal with not having sodium in my food.
And since reading on your site about the “1 meal” to lose weight, I’m seriously considering trying that.
Please help!!

Thank you.


Nim July 22, 2008 at 3:44 am

The truth is I always wonder where you get the time and energy to reply to most comments. I have to say that’s the main reason why I like your site very much. You’re actively participating in Q&A from readers. There’re also other readers who give excellent suggestions which is really helpful. Most of the time, I use the Search box to find topics that I want to know about, then I ask questions. But since the function is limited to posts, not including comments (right?), same questions are asked by us. I love the comments section too, but when there’re too many comments, I always skipped…You can consider having a FAQ section.

Sandy July 23, 2008 at 12:56 am

oh Rusty. I certainly understand what you are saying. You have to have a “life” sometimes. Your site is awesome! Keep up the great posts!


Ian April 10, 2009 at 10:54 am

Hi Rusty,

I have just acquired a domain name and looking to create a blog very shortly on MMA.

I was wondering if you could email me or provide a email address that I could ask you a few questions on blogging etc.

At the moment I am loving the site and also Nate Green’s Experience blog.

Keep up the good work – I’m loving it!

Best regards,

Ian Mackay
Inverness, UK

Bill September 25, 2009 at 10:10 am

Hey Rusty,

Already subscribe to you through RSS also enjoy visiting your site too. Looking forward to hearing more about your projects, the truth, and enjoying awesome health, and a knock out body helps to do it along the way too! 😉

All the best to you Rusty!!


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