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All posts for the month June, 2015

THE Plan

These are good times.

There is soo much great info out there on nutrition which allows the average Joe/Jane fitness reader to become smarter and smarter these days.

There are less and less people everyday falling for the 30 day diet scams.

People are researching, and becoming well informed so they are able to call bull**** when they see it.

More people are opting to build new healthy and lasting habits over fast fixes.

Case in point, I read an interesting article the other day.

[Full Article Linked here]

 

Here’s a quote from that article:

 

“Maybe it’s time to grow up and stop feeling so entitled to a food reward every time you do your workout. Sure, a few skinny young dudes and heavy steroid users can get away with eating junk for a while, but try staying lean after the age of 30 or 40 when you eat like a spoiled chubby kid every weekend. – Chris Shugart

 

He calls it like it is, and may offend some, but in the end he makes a couple really good points:

1 – Foods As Rewards: No you don’t deserve a pizza for doing 30mins on the elliptical. Using food as a reward in the first place can cause very unhealthy associations. If the only reason you are working out is so you can eat junk food, there’s definitely a problem.

2 – Consistency is key.

 

Building strong positive habits now will pay off big time down the road.

The funny thing about nutrition is it’s actually quite simple. In concept anyway. Applying a couple simple concepts to your nutrition can have dramatic differences on how you look feel and perform. 

The key is realizing that you are responsible for what you put in your own mouth. It’s no one else’s fault. You right his moment are exactly where you want to be, or in other words you are the sum of the actions you have taken.

 

you-are-the-boss

 

Here’s a couple simple concepts to help:

1 – When you move more you need to eat more, when you move less you eat less

2 – Add starches in on workout days

3 – Eat a high protein breakfast

4 – Move the bulk of the carbs to after the workout and in the evening

5 – Eat 4-6 handful’s of veges each day

6 – Eat good fats like avocado, olive oil, grass fed butter, coconut oil or red palm oil

7 – Change it up, don’t eat the same 12 foods over and over again

8 – BONUS: Straight from Charles Poliquin’s article here

 “Stop eating 2 hours before bed on 3 consecutive nights per week” 

 

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The Deadlift

The Deadlift.

Deficit Deadlift

 An exercise so polarizing it pushes people generally into 2 camps:

 

 1 – the most bang for you buck amazing exercise camp

 2 – the sure fire way to mess up your lower back camp

 

 My advice: Take the deadlift for what it is, a very functional movement, that teaches one of our major movement patterns called the HIP HINGE.

 

 We HIP HINGE or deadlift to a certain degree maybe hundreds of times each and every day.

 

So never trust anyone that says never deadlift. 

 

Taking the time to learn how to PROPERLY bend from the hips and pick things up with perfect form is not only a good exercise, it’s essential to long term health and fitness.

 

 

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Mary Lee Chin 1 bw Mary Lee Chin 2bw

Here’s a quick way to add variation to your programming.

There is nothing wrong with regular pull ups and chin ups but life isn’t always as easy as a nice perfectly round, well gripped chin up bar.

Sometimes life gives you grit.

On top of that changing grip and pull angles changes the stimulus to the muscles therefore allowing new adaptation.

The rope of towel chin up will challenge your grip in ways a regular bar can’t.

Once you can do a solid set of 10 regular bar chin ups, start working on getting 10 rope/towel chin ups. 

 

 

Here’s an example:

Step 1 – take a day and figure out how many good quality rope chin ups you can do. 

Ex – Say you can do 6 perfect chins

Step 2 – Once every 3-5 days, Do 10 Sets of 3, resting 30-60s between sets

Step 3 – Add 1 rep the next week, once you can do all 10 sets of 4 with no issues, add another rep the next week, and so on 

 

 

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Summe Workout June 2015The TGA/EGA group has their first workout in the park this year.

 

There is definitely something to be said for smart planning, and great programming.

 

On the other hand being able to get out in the sun with a group of friends and hammering out a workout together is one of the reasons we do all that strict training anyway. 

 

Here’s what we did:

Warm Up – 10mins general playing. Running, chins, lunges, etc.

A – 5mins of Barbell Muscle Up work. Constantly switching in and out. Minimum 2 people working at all times.

(Rest 60s)

B – 5mins 50m Runs. Relay style.

(Rest 60s)

C – 5mins Dips, Dip Negative, or Dip Supports. Constantly switching out. Minimum 2 people working at all times.

(Rest 60s)

D – 5mins 50m Runs. Relay style.

(Rest 60s)

E – 5mins Monkey Bars. Relay style.

(Rest 60s)

F – 5mins 50m Runs. Relay style.

(Rest 60s)

G – 100 Group Hanging Knee Raise.

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Adaptation-754937 

The human body is truly an amazing thing.

 

The body’s ability to adapt to life’s challenges is remarkable.

 

We can adapt to hot or cold, if we have trouble climbing a mountain we can train to make it easier.

 

If we have trouble lifting things we can adapt to get stronger.

 

We can feed our body the lowest grade food for years and stay alive. 

 

Then when things get bad we can then decide to try and fix things, and when you start fueling with better quality things your body can then adapt and get better.

 

The body is made to handle almost anything you can throw at it.

 

When you throw something completely new at it, your body will almost overreact. The second time you have that stimulus the body responds a little less, and again a little less the third and so on.

 

We see this in the gym. You do a workout and you get great results. Then you do it again and get good results. Then again and get some results, eventually results start to plateau and then drop off to nonexistent.

ADAPT

 

We see this even more so with nutrition. A person goes low carb or low calorie and loses a bunch of weight. They see that it has worked, their body has adapted but they keep it going anyway.

 

Enter the law of DIMINISHING RETURNS.

 

We can blame one of our natural instincts for a lot of our plateaus when it comes to training and nutrition.

 

Back when we were living under the stars, finding something didn’t work well meant get rid of it, and on the other hand finding something that not only works but works well, meant hold on to it tighter than a scared kid hold on a roller coaster.

scared-kid-roller-coaster-elite-daily-660x495

 

Here’s where we get stuck in our tracks. We find something that works, and hold onto it. We don’t look for something better for FEAR of losing ground.

 

The nutrition plan you used to drop fat the first time may not work well the second time. The program you used to add 100 pounds to your bench press may not add any the second time.

 

Once you have received the desired result and results start to taper then you have to look for another plan to take you further.

 

Don’t let FEAR keep you from getting to where you want to be.

 

Remember: The plan that gets you there is not the plan that keeps you there.

 

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