Body Before and After from Gennaro Ferra on Vimeo.
Daniel Bateman is an actor who came to me to add quality muscle to his frame for some very important acting projects he has coming up within the next few months. In only 3 weeks Daniel has gained 8 pounds of quality muscle. Stay tuned for the 6 and 12 week mark transformation. Would love to hear your own personal success stories.
Stay active and eat well!
Gennaro
I was watching ‘Blaine’s Low Carb Kitchen’ tonight and noticed that although he does use low carb ingredients he adds unnecessary saturated fats in to a lot of his recipes. Heavy creams, cheese and bacon are a common ingredient which I find unhealthy and quite frankly nutritionally useless. Although I do find his recipes creative and his cooking skills entertaining, he has inspired me to develop this recipe which has no bad fat, moderate in good fat, high in protein and fiber, and has a generous amount of great tasting low starch veggies.
INGREDIENTS
One pound of organic or hormone free ground turkey breast
12 ounces of parboiled mixed frozen organic peas, corn carrots and beans
1 diced onion
4 tablespoons of homemade or precooked Neapolitan (pomodoro) sauce with garlic
A shake of black pepper, garlic powder, and mixed Italian herbs
2 tablespoons of organic psyllium husk
1 whole organic egg
2 tablespoons of organic raisins (sultana’s for you Aussies)
1 tablespoon of olive oil
Technique:
Mix up all the ingredients by hand or spoon in a large glass bowl until all foods have been incorporated nicely.
Shape in to an ‘Ayers rock’ formation in a large Pyrex tray (which has been greased with a tablespoon of olive oil) and oven for 30 minutes on 400 f.
Enjoy with your favorite glass of red (like I did) and thank your heart and your health that you’re having one of the best meals for your body and your mind you will every taste!
Will love to know how it turned out.
Mangia Bene!
Gennaro
Hi Gennaro,
I would like to know at what age can my son start using weights. He is 15 and plays Australian Rules Football at a junior club in Victoria, Australia. He plays with boys that are turning 16 this year and he only turned 15 in Jan 2010. Thank you for your time and hope to hear from you soon.
Pat
Hi Pat,
Your son can start weight training now with light weights and basic exercises. I would also suggest you combine his dumbell work with some body resistance exercises. I recommend that you also increase his total caloric intake and have him eat regularly throughout the day.
A common myth is that if you weight train alone you will get bigger and stronger, but without increasing calories (and as aerobically active as he must be) your son will not get bigger or stronger. The bottom line is, he has to be eating more quality calories than he is burning in order to put on size and strength.
I wish I had of known (or been more conscious) when I was a teen that it was OK to weight train and eat more, as I also played Aussie rules and was a very skinny kid. Although skillful I could have used an extra 10lbs for extra hip and shoulder nudge. Because Aussie Rules Football is a very physical sport and requires (among other things) power, endurance, and strength, basic weight training and calisthenics will be great for him.
Here is a guideline routine he can perform every day or 2nd day depending on how he recuperates from each session.
Warm up:
Arm circles
Body weight squats
Routine:
Pushups 3 x 15-20 ( very slow and controlled)
Dumbell flys 3 x 12
Pullups/Chinups 3 x 8-12
Dumbell single arm rows (with knee and hand on bench for support) 3 x 10-12
Hanging leg raises (abs) 3 x 15-20
Swiss ball crunches or Situps 3 x 20
Dumbell squats (holding dumbells by side progressively increasing load over sets and or sessions) 3 x 12-15
Single dumbell calf raises 3 x 12-15
Dumbell side raises 3 x 8-10-12
10 minute Warm down:
Stretch hamstrings, glutes, quads, calves, and upperbody. Refer to his coach or a good stretch book for specifics on stretching technique.
Let me know how he goes with it and keep in touch!
Gennaro
The great weather is just around the corner ladies and gents so bring your friends, your kids, and moms for this totally unique and exhilirating weights free total body workout routine based on graceful movement through space combined with artistic isometric poses.
Classes start in April so check back for the weekly schedule.