Mike Arone Fitness

I have always been under the assumption (and I know you have too) that when one chooses to become a Vegan that they adopt a different lifestyle.  A lifestyle that requires you to own at least one pair of corduroy pants, Birkenstock sandals and, of course, Enya’s Greatest Hits downloaded to their IPod.  But just like I thought that Mr. Rogers wears that sweet red sweater to cover his Navy Seal tattoos…I was dead wrong.

I had a chance to catch up with Mike Mahler one of the leading experts on effective kettlebell training for size, strength, fat loss and conditioning in the country.  He has been published in everything from T-Muscle to Men’s Fitness to CBS News. He is a badass in every aspect of the word.  You would think someone of this caliber eats tons of beef, chicken, hardboiled eggs…right?

Wrong. Not a drop of lamb’s blood on this fellow’s shirt.

He’s vegan…and he could crush you.

Let’s read on and get to know Mike a little better.  I think you are going to get along…

Most people choose to become vegans. They aren’t born one. Was that the case with you? How did it all start?

I have been a vegetarian for almost twenty-one years and a vegan for close to fifteen years. My path to the vegan diet started many years ago. First when I was fifteen I was really into a NYC Hardcore band called The Cro-mags. One day I was reading an interview with the founder Harley Flanagan in which he discussed the reasons why he adopted a vegetarian diet. He stated that you couldn’t talk about peace while eating a steak as the animal you’re eating died in agonizing pain.

My parents once took me to a game park in Kenya. When I saw a variety of incredible animals in their natural habitats, I realized that this is how animals should be living their lives. Not on some miserable factory farm being treated inhumanely. After the trip to Kenya I felt the power of believing in something strongly and wanted to do something to alleviate animal suffering.

How difficult was it for you to transition to a vegetarian diet?

The transition from an omnivore diet to a vegetarian diet was not too difficult as I had my mother, a life long vegetarian, as a role model. Unlike becoming a vegetarian, which was relatively easy, becoming a vegan was difficult. I had to do a lot of research on vegan nutrition to come up with viable options. I did a lot of experimenting with a variety of combinations to ascertain what works best for me. It took a while to get it locked in.

You are, for lack of better terms, f*%$in’ jacked. How can you do this on nuts and seeds…or what some ignoramuses may refer to as “bird food”? (Everyone reading this owes me two dollars for using ignoramuses in a sentence.)

Thanks and what it really comes down to is giving your body what it needs to function optimally. We all need high quality sources of protein, carbohydrates, and fat to function with health and vitality.

Getting everything I need to fuel my workouts and life is really not that hard at all on a strict vegan diet if you know what you’re doing. For example one cup of lentils has around 26 grams of protein. Add two tablespoons of hempseeds, which has around 11 grams of protein and now you have a meal loaded with 37 grams of high quality protein.

I cook a good amount of legumes with a variety of vegetables every night for a high antioxidant meal loaded with quality nutrition. Add some nuts or seeds when the meal is cooked and you have a winner.

For convenience I also like to use high quality protein powders such as Sunwarrior Rice Protein and Pure Advantage Pea Protein powder. Protein shakes loaded with frozen fruits and coconut milk is a great way to start the day. The coconut milk is loaded with Medium-chain triglycerides (MCTs) which are a great source of energy. Having an optimal hormone environment is very important for well being, building muscle and losing fat. I also like to add a lot of spices to all of my meals.

The common mistakes that many vegans make is consuming way to many carbohydrates, in particular grains, and not enough protein and fat. Moreover, relying on processed garbage food such as fake meat products, soy protein isolate, veggie burgers is not the way to go.  Focus on real food and learn how to make meals taste good.

I understand that beans, lentil, quinoa, etc. all contain a pretty complete amino acid profile, but up against a piece of grilled chicken can it really compare?

Yes, when you combine legumes with nuts and seeds you’re creating a perfect protein meal and also a nice balance of protein, fat, and carbs. Meat is loaded with a lot of toxins especially if the meat is not 100% organic. The animals are fed garbage and then you eat the animals. Eating unhealthy animals and thinking that it is healthy is asinine.

Protein is essentially a source of amino acids. Your body does not care what the source is whether a vegan source or meat source.  You can certainly give your body what it needs on a vegan diet and make it work as I have.

I want to gain five pounds of muscle (so cliché), am I going to have to double my serving sizes, considering a lot of the food on a vegan diet isn’t calorie dense? Or is it?

The most important thing is to have a balance of protein, fat, and carbs at each meal. You need ample amount of all three to put on muscle. You can make vegan meals high calorie meals by focusing on this balance. Protein shakes with coconut milk also come in handy for packing on size.

Muscle building is all about creating an optimal hormone environment. You need the right amount of testosterone and growth hormone in particular to build muscle.  Thus, in addition to eating the right amount of food, you need to make sure you get eight hours of deep sleep every night. A proper strength-training program with a focus on compound exercises is a must. Barbell squats; deadlifts, presses, rows, and pull-ups provide the most bang for your buck.

How many meals do you supplement/replace with rice protein powder or other vegan supplements?

On training days I have two protein shakes per day. I eat light during the day and then have my main meal at night. This is an eating style that I picked up from my friend Ori Hofmekler, author of The Warrior Diet. A typical day for me is a protein super shake in the morning after my morning cardio workout. This may consist of two scoops of sun warrior rice protein, 1 cup of frozen fruit, 4oz of light coconut milk, 1 tablespoon of Udo’s oil, ¼ teaspoon of ginger, cinnamon, and nutmeg, and 8oz of water. This super shake gets me through most of the day. I like protein shakes for breakfast, as they are easy to assimilate. I do not want to waste a lot of energy on digestion when I am busy and active.  I have another protein shake thirty minutes after my evening strength training workouts. This shake is similar to the one I have in the morning.

Veganism is becoming more popular than ever; it seems more supplement companies are trying to make a name for themselves.  What supplements do you recommend? Is there a brand you are more loyal to?

My favorite protein powder is Sunwarrior’s Rice Protein. It is by far the best rice protein on the market and a great protein powder that does not cause an allergic response like many dairy based protein powders. This, again, is optimal hormone production.

Recently, NFL star Tony Gonzalez also came out with a vegan protein powder. My friend Jon Hinds, who is one of the best trainers around, helped Tony transition to a diet which is around 80% vegan. Jon sent me some of Tony’s protein powder recently and it is very good. It is a combination of rice protein, pea protein, and hemp protein.

Some other supplements I use and recommend are:

Ancient Minerals Magnesium Oil

Biotivia Transmax

Resveratrol

EndoAmp Max

Toco8

You can learn more about these supplements at my website: http://www.mikemahler.com/store_supplements.html

What are the negatives of a vegan diet? I know there has got to be at least one…explain.

The biggest negative is with regards to eating out. Most restaurants do not have many vegan options if any. I often have to create my own meals at many restaurants. Fortunately, Indian and Thai restaurants have quite a few vegan options that taste great. Some of my favorites include: Chana Masala, spicy eggplant, and Dal.

I think more people could adopt a vegan diet if they learned how to make it tasty and satisfying.

I am allergic to nuts.  If I eat them my tongue swells up like a balloon and I sound like Darius Rucker from Hootie and the Blowfish (who, FYI, recently told the “Blowfish” to scram and went solo). Nuts are a staple in a vegan diet…now what the f*#% am I going to do?  I mean I like sunflower seeds and pinto beans, but shit…any suggestions?

You can still make it work by combining legumes with quinoa, amaranth, barley, or wild rice. Just add some healthy fat and you are all set. Olive oil, avocado’s, flaxseed oil, hempseed oil are all good options. Pumpkin seeds and hempseeds are also great sources of protein.

Supplement your diet with some rice protein or pea protein shakes and you’re all set.

Someone reading this may say, “I love meat and will eat it until my eyes bleed; therefore I can no way benefit from anything vegan.” Is it possible to be a “hybrid” vegan? How so?

Eat meat as a condiment rather than the main course.  Instead of eating 8oz of meat, reduce to 4oz and load up on legumes, nuts, and seeds. Load up on lots of veggies every time you eat meat.

Ok, so I want to start going vegan tomorrow.  What is a good starter plan that I can follow to wean me off the beef (and other meats/fish…oh, and eggs).

It is going to vary with each person. Some easy steps include:

• Replace dairy and egg protein powders with rice protein and pea protein powder
• Eat only vegan food during the day and then have meat at night for dinner
• Eat meat every other day instead of every day.
• Cut out all meat but continue to eat eggs and dairy for several months.
• Start experimenting with more vegan food. Add more legumes and nuts and seeds to your diet.
• Add vegetables to every meal

Ok.  Let’s switch gears real quick. We gotta talk about kettlebells.  You can’t talk to Mike Mahler without mentioning or asking about kettlebells.  It’s like interviewing Mike Tyson and NOT asking him for financial advice…

Anyone visiting your site or following your seminars knows that kettlebell training is your thing. How long have you been training with them?

I started using kettlebells back in 2001.   In 2002 I got into the fitness business and focused on doing kettlebell workshops all over the US.

What are the main benefits of kettlebell training?

1. Kettlebells are an incredible tool for building incredible stamina, structural integrity, and work capacity. An entire endurance sport exists around three full body kettlebell exercises: the jerk, the clean and jerk, and the snatch. Kettlebells work very well for high rep ballistic exercises such as the swing, snatch, and clean and jerk.
2. Kettlebell ballistic exercises work the often-neglected posterior chain. These are all of the muscles that you do not see when you look in the mirror.
3. The weight with the kettlebell is off center. As a result the stabilizer muscles are always in play to keep the kettlebell in place. Having strong stabilizer strength is very important for wellness as weak stabilizer muscles often lead to injuries.
4. Most kettlebells have thick handles, which turns just about every exercise into a grip exercise.  Having a strong grip is a must for athletes and for anyone that wants to be strong and powerful.
5. Kettlebell training is fun and challenging. While serious training is hard work and not meant to be entertaining, there has to be an element of fun with training in order to make it a life long habit.

How much of your training revolves around kettlebell training?

Right now kettlebell training makes up around 50% of my overall training. I like to combine kettlebells with barbells, bodyweight exercises, weight vest walking, sprinting, ab wheel work, and resistance band work. From time to time I also cycle in clubbell training and sledgehammer work.

I love kettlebells because they are versatile and can be brought anywhere and done anywhere.   You got 30 minutes because you are going to be late for work and you have a pair of kettlebells, what do you do? (A quick routine?)

Try the following circuit-training workout:

Double KB Clean and Press 1×8-10

Alternating Renegade Row 1×8-10

One-arm KB Windmill 1×5-7 each side

Double KB Front Squat 1x8x10

Double KB Swing 1×10 (swing to chest level)

Use kettlebells that are challenging in the 8-10 rep range.  Take 30-second breaks in between each exercise and one-minute breaks at the end of each round. Do five rounds total per workout. To make the workout harder, take shorter breaks or eventually no breaks in between each exercise.

Last, but not least…you put a heavy emphasis on living life aggressively. One person’s idea of living aggressively may have another person drowning in their own piss and vomit while attempting to base jump off small buildings. What does living life aggressive mean to YOU?

Living life aggressively is a philosophy on taking charge of your life. It is about taking self-responsibility for your health and well being on several fronts.

I look at real strength as much more than how much weight you can lift or how fast you can run. Being in great physical shape is no doubt important and a critical component of being strong and fit. However, I like to encourage people to take what they learn from training and carry it over to other aspects of life. Be a better person. Be more assertive and pursue the life you want, rather than settling and just coasting through life. Being strong in the gym but weak everywhere else is not real strength.

Mike thanks for taking the time to give your insight.  The readers of Mike Arone Fitness are, to say the least, privileged to see your perspective on fitness and wellness.

Keep kickin’ ass and don’t hesitate to stop by the site once in a while and drop a line. My readers would love to hear from ya.

Thanks a lot Mike. Thanks for doing the interview and I would love to have your readers check out my website www.mikemahler.com I have a great deal of free information on my site.

*If you guys want to see some kick-ass recipes that Mike Mahler uses to get jacked.  Check out the link for KICK-ASS RECIPES BY MIKE MAHLER