The Art of the Cold Shower


Since I started following the "The 4 Hour Body", I have told over 100 people about the connection between  cold showers and shedding body fat.



If you have no idea what I am talking about, I recommend you read an earlier post I wrote called "Do You Want To Be Fat or Do You Want To Be Cold"

Unfortunately, 99% of the population is not even willing to try it.

They would rather walk around with a G-Unit (what I call a big fat gut), than give up the luxury of their scorching hot showers in the morning.




Fortunately for me, I am not one of those people.

Fortunately for you, I am willing to share my secret on how I actually take my cold shower.


How to Take A Cold Shower

(Note: To keep this simple for everyone, we will use % of hot water used as opposed to water temperature. If the valve below was turned completely to the end of "impossibly hot", that would be 100%)



  1. Set the shower to ~ 90% hot water.
  2. Rinse body for 1 - 2 minutes
  3. Reduce shower to  ~ 75% hot water
  4. Apply shampoo for 1 -2 minutes
  5. Reduce shower to ~ 50% hot water
  6. Rinse out shampoo 
  7. Reduce shower to 25% hot water
  8. Lather body with soap
  9. Reduce shower to 10% hot water
  10. Rinse off lather. Turn around so cold water is hitting the back of your neck and your traps.  (This is the optimal location for fat burning).  Remain in this position for 2 - 4 minutes
  11. Reduce shower to 0% hot water
  12. Scream like a little girl
  13. Continue to let water hit your neck and traps.  Hold this position for as long as you can possibly take it. - Keep asking yourself, "Do you want to be fat or do you want to be cold?"
  14. Shut off water.
  15. Walk around with your new and improved G-Unit




Q&A With Mike Morano

Mike Repping 430lbs

For the past 3 years, Mike Morano has been the Power Point Champion of Advanced Training.

If this does not impress you, how about the fact that not one person has EVER had a higher power point rating than him.

Of a total of 120 test scores, Mike ranks 1, 2, and 3.

He has career bests of a 455lb deadlift, 390lb bench press, 520lb back squat, and 29 pull-ups.

You impressed yet?



As we come into his final summer training session (before he goes back to William Patterson to dominate at defensive end) I figured we would do a quick Q&A to get inside Mike's head.


Q&A With Mike Morano

GM: When did you first start training?

MM: I started lifting weights in my freshmen year of high school?

GM: With all of these training options out there, why do you keep coming back to Advanced Training?

MM: You get incredible results in such a short amount of time. How can you compete with that?

(I am not bragging, but Mike does speak the truth. Last summer, Mike added 35lbs to his bench and almost 10 reps to his pull-ups in a 10 week time frame. Not many programs give seasoned athletes those types of gains. If you want more proof, click here.)

GM: Out of all the people you trained with at Advanced Training, which person do you respect most?

MM: Joe Castellano and Rob Roman - you have to admire that these guys served our country. Joe was an Army Ranger and Rob was a Marine.

Billy Blanco is also up there. He trains very hard and has a very good bench.

(He makes a good point. Blanco is very good at bench press.)






GM: It is not a secret that you have been the Power Point Champion since you entered the program. What do you think it is that separates you from the rest of the pack?"

MM: I don't like losing. I will do whatever it takes to win.

GM: Do you have any message for someone who thinks they can take your title?

MM: It's not gonna happen.

GM: With all of your success as reigning Power Point Champion, is there anything else you still feel you need to achieve?

MM: I want to be break 1.200 Power Points and be able to create a new shirt.

(You get a shirt every time you reach a new level in Power Points. No one has ever got to 1.200. The first person who gets there, gets to design the new shirt. Mike's career high is 1.186)

GM: Do you have any message you want to send to the people out there?

MM: If you are going to be part of Advanced Training, be prepared to work hard. That is what its all about.

Closing Thoughts

I think it is fitting to leave you with my favorite Mike Morano video of all time.

His reaction at the end epitomizes why he is who he is.

How many guys do you know that bring that much emotion into the gym?



The Best Footwear for Training

Almost every athlete I train comes to our sessions wearing some form of "minimalist" footwear.

Deep inside, I secretly hope spending time with me has made them see The Benefits of Barefoot Training.

Unfortunately, I think many of our guys are missing the mark.

Regardless if the sneaker separates some of the toes or if it has a soft material surrounding the upper portion of the foot, what I really look for is the depth of the bottom sole.

Without fail, 90% of my guys come in with sneakers with a high sole - completely defeating the purpose of the minimalist footwear.

Rather than bash certain brands of sneakers, I am going to give a brief evaluation of the 3 types of "minimalist" footwear that I have worn.


1. Nike Free
Nike Free 7.0

This was the first minimalist sneaker I ever wore.
I give it a great deal of credit for strengthening my feet and adding ankle mobility.

In addition, it actually helped me get an arch in my foot.

(If my feet were not so ugly, I would show before and after pictures)


Unfortunately, as I gained the arch in my foot, my shoe size decreased and my Nike Frees no longer fit.

When I went to get new a new pair, I found that Nike was making the sole much bigger. (Just look at the picture above again and you will see my point.)


With that, I no longer wore Nike Frees.


2. Vibram Five Fingers

Vibram Five Fingers



After finally getting an arch in my foot, these shoes were exactly what I needed.

Not only did I have really flat feet (before the Frees), my toes were all crunched together.
Even if tried with all of my might, I could not separate my toes.

The beauty of the Vibram Five Fingers, is that if forces you to separate your toes - all of them.

Not just a few of them, like some other minimalist sneakers try to pull off.

Thanks to the Five Fingers, I can now easily separate my toes.

Not only does it relieve me of the frustration of not having control over my entire body, it also has made me better at things like squatting, deadlifting, and running.

By expanding my toes somewhat, it gives my feet more surface area for contact as they push off the ground.

My only gripe with the Five Fingers is that it takes me about 10 minutes to put them on.

(I don't blame Vibram for this - I blame my giant big toe. It takes some time to actually get that sucker into a sneaker).


3. New Balance Minimus


I have only worn these sneakers for about a month, but I am extremely happy with them.

They have a very small sole, yet it doesn't feel like a nightmare when I jump or run.

In addition, I get a very similar training effect to the Vibram Five, but without all the struggle of trying to get my fat toes into the toe slots.

If I could blend the Vibram Five and the Minimus, I would be a happy man.


4. Chuck Taylor's

Offline, a few people asked why I did not "give love" to Chuck Taylor's.

Chuck Taylor's (Converse All-Stars)

The real reason is that I never wore them.

This is most likely blasphemy to all true powerlifters.

But I am not a powerlifter.

I am an athlete from Staten Island.

We don't wear Chuck Taylor's.