Steve Marteski

Physique and Performance Research

Pragmatic and Practical Diet and training advice

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FIVE things ALL Pros have in common

FIVE things ALL Pros have in common

If you were to ask 10 different professional bodybuilders, bikini competitors, figure or physique athletes exactly what you need to do to become a professional, without question you would get 10 different answers. The fact is, they are probably all right answers. However, they are telling you what worked for them, and what they attribute their success to. In many instances, they may not even know exactly what to credit with their success. They may think its some supplement th

Why basing your diet on your Basal Metabolic Rate (BMR) is a sham

Why basing your diet on your Basal Metabolic Rate (BMR) is a sham

Over the past few years a trend has emerged of “finding your Basal Metabolic Rate.” In order to determine how many calories you should be eating and then extrapolating from that how many calories you need to burn and eat to lose weight. While this is a great theory, it oversimplifies the human body processes to the point that it is completely inaccurate and ineffective….So why? The problem with this entire ethos is that our BMR is not a constant number, it’s not even close t

Why won’t your aching joint heal? Put the pilot light out.

Why won’t your aching joint heal? Put the pilot light out.

One subject I’ll research and written a great deal about is inflammation the body. Inflammation is how our body responds to any harmful stimuli. Be it a bump on your head, clogged sinuses from a cold, redness around a splinter, allergies, or even stress; all of these cause inflammation. Inflammation is the body’s way of healing and warding off illnesses, repairing wounds, healing aching joints, repairing damaged muscle cells and much more. Without inflammation, wounds would n

My Personal diet strategy to stay 95% of my best all the time with 30% of the effort

My Personal diet strategy to stay 95% of my best all the time with 30% of the effort

My diet strategy has changed considerably over the past 3+ years. Before I tell you my strategy, I need to preface it with my personal goals for my body and diet…..My main goal in my 20’s, and well into my 30’s was quite simple…..Get as big and lean as I possibly can…..this, to me, required 100% discipline, workout every day, eat a perfect diet, and any deviation from my plan (which, happened quite regularly since it was a 24/7 job and I’m human) made me feel bad about myself

How Much Recovery Time Do I Really Need?

How Much Recovery Time Do I Really Need?

Perhaps the main factor in reaching your fitness goals is your time necessary to recover. It is also possibly the most overlooked. We workout, we beat our bodies up, we recover, we repeat. The whole cycle often takes close to a week, but the actual working out part is only an hour or two….So from a total time standpoint, only about 1% of our muscle building cycle involves actually working out the muscle, while the other 99% of the time, we are recovering so we can train again

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