Training to be WEAK(ER)???

Just about everyone I've encountered begins an exercise program to improve their health and lose a little, or a lot, of body fat.  That's also the reason the majority of people begin a "healthy" eating regimen and try to cut down on shoveling a bunch of crap in their mouth.  I know both those sentences provided "SHOCKING" information.....

So, where am I going with this?  Well, if you exercise to improve your level of fitness and you eat better to improve your health - then why do you strength train?  DUH? To get STRONGER, right?

But after spending many years working in a gym, I've come to the conclusion that is not the case for a large part of our gym going population.  Some people are actually training to become weak(er).......

Our bodies are made up of different hormones, energy systems, cells, and molecules that provide us with the energy we need to get through the day and our extremely important training sessions.  Nutrients also play an essential factor in providing us with the fuel we need to perform to our best.  Without getting into a bunch of physiological and biological information, I'll just state my point...

DOING LONG DURATION STEADY STATE CARDIO BEFORE STRENGTH TRAINING IS STUPID! 

I witness it time and time again, people doing 45-60 minutes of spinning, the elliptical, the stepmill, or even jogging before they begin to lift weights.  I've offered advice numerous times and even printed out research based literature proving that long term steady state cardio if done at all, is more beneficial post-resistance training.

I'm not sure what can be done to stop this problem of WEAK training and get people to perform STRENGTH training.   I think this problem has gotten out of control,  gyms really should not be equipped with massive amounts of pink dumbbells, and performing endless sets step-ups to a bicep curl after a 60 minute spinning class is really is not helping the cause.

What's the solution?  Besides slapping these "Cardio Queens" upside the head with a kettelbell......

Proper Programming. Your time in the gym should be well organized and planned out.  For example, if you have 45 minutes to get a training session in you could arrange it like this:

10min - Movement Prep (Foam Roll, Dynamic Warm-up, Corrective Stuff) Try Defranco's Agile 8 or THIS warm-up from Jim Smith.

25min - Strength Training  (perform as a "mini circuit")
a1-Squat/Deadlift variation  4-6 reps
a2-Pull-up / Row variation   8-12 reps
a3-Push (Vertical/Horizontal) 8-12 reps
Perform 3 sets with 30 seconds rest between each exercise and 1 min rest after each circuit

b1-Single leg exercise (lunge, split squat, single leg deadlift etc.) 6-10reps on each leg
b2-Core work (plank, side plank, ab wheel rollouts) 45-90 sec.
b3-Vanity upper body (bicep curls, triceps extensions, dumbbell lateral raises) 10-15 reps
Perform 2 sets with the same rest time as above.

10min - Intervals (sprint 20 seconds / walk 40 seconds or jump rope 30 seconds / rest 60 seconds). You could also perform some kettelbell / TRX (body weight) work.

I know that plan is very generalized, but it will produce far more strength/physique benefits than endless hours on the elliptical or even worse - jogging....

If you have more time to spend in the gym than focus on strengthening you weak areas, such as posterior chain exercises (your butt and hamstrings) and mobility exercises ( work on performing a proper squat, or push up).  The days that you don't perform strength training you can  waste your time  take a spinning class or crank out the miles on the treadmill (although it might effect recovery).

People can and will ignore my advice, and that's okay.  If you're fine with coming to the gym and seeing people that train like my clients get leaner and stronger while you try to make excuses for needing to buy bigger pants, that's your business.

Nothing beats watching the 45 year old mother of 3 that I train, lift more weight on every exercise than some of the guys in the gym (and she is leaner than all of them).  I also get a kick out of seeing all of the 'skinny fat" girls line up for spinning class, while my lean and strong wife is loading up some heavy ass weight for a set of deadlifts.

So if being weak and awful is your goal, keep truckin' away on those cardio machines before you grab your little pink dumbbells.  But, if you want to get strong(er), leaner, and develop a feeling of all around awesomeness- step into the squat rack and move some weight!

The Need To Compete............

I've always liked competition.  For the majority of my life I have played team and individual sports such as football and track & field, and competed in skateboarding competitions during my middle school years.  Some people are satisfied with being on a team or entering an event, I was not one of those people.  

Well, at least I never WAS one of those people.  I used to have "win at all costs" attitude.  I took pride in WINNING, just competing wasn't good enough.  I loved playing football, especially through high school and college, and when my team won the passion for the sport grew insurmountable.   When we lost, I was they guy you wanted to avoid at all costs. 

I ran track to improve my conditioning for football.  I threw shot put to work on becoming "more explosive".  I really didn't excel at these activities, but I still competed, mainly against myself.  I put forth tremendous effort to break my times and distances each time I stepped on the track or entered the shot put circle.

I like to think that I've gotten older and wiser and I think I've come to the point where I can be happy with the thrill of competition.  Winning is great, but just competing is something that I miss and look forward to doing in the near future.  

I have decided to enter a couple up coming competitions that are strength / fitness related.  The first one is a race called the Warrior Dash.  It's a crazy 3 mile race with a bunch of insane obstacles.  I'm not a big "distance runner" but I figure 3 miles is okay as long as there is mud and some flaming rocks to jump over.  This race takes place this Saturday, December 3rd, and I'm looking forward to getting muddy!  

The other competition I plan on entering is the Got Total? competition put on by Crossfit Ft. Lauderdale.    Most people know I'm not a Crossfit guy, but this event is a one rep max on standing shoulder press, deadlift, and squat.  These are lifts I'm a big proponent of, and having a chance to see how I do against other lifters seems pretty entertaining.  

At 36, I'm not sure how I fair against some of the more "youthful" lifters, but at least I'll go in swinging.  I think my deadlift will be pretty competitive, I'm hoping for 500, but my squat and shoulder press are just mediocre. Just getting under the bar will get those goosebumps kickin' and revamp the intensity that can only be brought about by laying it on the line.  This event takes place Saturday, December 17th. 

These events couldn't be more different as far as the energy systems that are utilized.  One is primarily endurance and the other is maximal strength.  They both require two things desire and intensity, if you bring all you got, you'll be successful no matter the outcome. 

One of my clients asked me if I'm training any differently for these events.  My response was, "Not Really, I just lift heavy, do sprints, run hills, and jump on things- that type of stuff prepares you for just about anything and makes you more awesome".  

Whether it's a "formal" competition or just competing with myself, I really like pushing my mental and physical abilities to the limit.  Winning a competition against others is awesome, but winning the competition against yourself is priceless.  

Push yourself, compete with yourself, and dominate the person staring back at you in the mirror. It's about time to start bettering your best...................

The Best Workout & Diet Plan EVER!!!!

There is new "ground breaking" workout and eating plan that will help you shed fat, get ripped, increase your strength and improve endurance.  Of course, anything NEW and "ground breaking" definitely is worth a try, because programs and eating plans of the past really aren't good enough.

The workout is so productive because of a process called "Muscle Thermodynamic Activation".  This principle was brought about by Eastern Bloc countries when athletes were cutting weight for World Wide competitions and had very little time to reduce body fat.

Muscle Thermodynamic Activation (MTA) is a process in which your muscles release an abundance of ATP and Creatine Phosphate and raise you body temperature to increase fat burning.   This process will continue to burn fat for 24-48 hours post workout.  MTA  has been shown to increase EPOC by 413% which is basically a full on fat burning blitz! 

An example would be to perform rapid, quick movements for 5-10 seconds after each set of resistance exercise.  So after a set of squats jump up and down and shake your arms vigorously for around 7 seconds.  If you are seeking the ultimate body fat reduction technique,  Muscle Thermodynamic Activation is kicked in to high gear by "shaking" your muscles and other body tissue.  Perform a "shake" similar to a wet dog trying to dry off.

If you really want a thermogenic effect, after each set of resistance exercise - shake your body violently for around 10 seconds.  Trust me, you'll feel the fat burning from your stomach, glutes, and thighs like never before.

Now for the ground breaking nutrition information that was keep under lock and key until a world renowned exercise physiologist and professor of human biology leaked this earth shattering secret.

The combination of 2 specific foods can give you a huge burst of energy and basically stop your body from storing body fat because of the synergistic enzymes that are released.  When combined with Muscle Thermodynamic Activation the body fat / weight loss results have been unprecedented.

These two foods are radish and beef jerky.  When eaten together they create an inferno of fat burning nutrients that can get you shredded in no time!  The texture of the radish and the amino acid content of the beef jerky create an unseen increase in metabolic rate.

It's a simple plan, just eat radish and beef jerky for breakfast and lunch and have a normal, sensible dinner and in 10-14 days you will need to buy a whole new wardrobe!

Okay, okay- If you're still reading this I give you credit.  Obviously I was just giving you a ride on the BS train that well educated adults actually would consider believing. As crazy as it seems there are some people out there that will follow this advice, or something very similar because the vast majority of our population is always searching for the "new and best" way to lose weight.

It shouldn't be that complicated.  Eat quality food, control your portions, and commit to an exercise program. Eat lean protein, lots of veggies, some fruit, and healthy (natural) fats.  Lift weight, do sprints, move more throughout the day and BE CONSISTENT!

Getting in shape shouldn't be a 2,4, or 8 week commitment. Make it a lifestyle.  Start setting your goals a couple years from now, not 6 weeks from now.  If you are 15 lbs. lighter in 6 weeks but 40lbs. heavier in 2 years what did you really accomplish?

Don't fall for gimmicks.  Don't buy into "rapid results" programs.  Make it a long term commitment to be leaner, stronger and healthier.  Improve the quality of your life from here on out, not just for 12 weeks.  Take the appropriate steps to make some positive changes, stick with your plan, and live healthy and be happy- that's what "being in shape" should be about.......

How do you measure progress?

Most people begin an exercise/diet plan to improve their physical condition, improve health, and decrease stress.  Some people just hit the gym to look good naked and really don't care about their long term health or the way they move, but they still want to make progress in the gym and more importantly noticeable progress in the mirror.

Whether your goal is to improve your lipid profile or compete in "Flex-Off 2011", there are ways to monitor your progress that will help determine if what your are currently doing is working for YOU.  

If you want to improve overall health, blood work, and body weight/composition - going to a physician and getting a full panel of tests done as well as a body composition measurement (skin caliper, physiograph, underwater weighing, bodpod) would be a very efficient start.  Getting an accurate reading of your blood pressure and resting heart rate would also be an important part in gathering some starting statistics.

You should be logging your food, calories, and nutrients as well as keep an exercise journal.  If you don't see any positive changes after 8-12 weeks it might be time to alter you food choices and exercise selection.  If you are 100% committed to achieving results, and don't cheat on your diet or skip or slack in your workouts you will see results.  But where will you see results, the scale, caliper, mirror, loose fitting jeans?  All of those will be sufficient forms of measurement.  However for your cholesterol, vitamin mineral deficiences, and hormone levels, more blood work is needed. 

If you just want to look good in a pair of board shorts or a bikini, a mirror isn't the only way to evaluate progress.  I take it that you are already fairly lean, so skin caliper testing done every 7-10 days will help determine if you are on the right track to a banging beach body.  Keeping track of what you are doing in the gym and what you are putting in your pie hole are extremely important.  If your results aren't headed in the right direction you might need to add protein, cut the carbs, increase the fat or decrease your calories.  It is also necessary to keep track of your lifting/cardio sessions.  You might be doing too much cardio, and not lifting a sufficient amount of weight - which is usually the case.

One of my all time favorite "core" exercises! 

My opinion is that if you train to get stronger, everything else will fall into place.  Strength is one of the easiest, most reliable things to measure.  You can evaluate your progress each time you enter the gym.  Strength can be evaluated by dumbbells, a barbell, or even your own body weight.  Chances are that if you improve the amount of pull-ups you can do and increase the amount of weight you front squat, you are going to look better naked.  I you can do more push-ups, that very well could be the result of reducing some unwanted body weight.  

Chances are that if you can do weighted pull ups,  your pretty darn lean!

As far as overall health, increasing the amount of weight on each exercise will have a positive effect on structural stability which could lead to better movement efficiency.   Increasing the volume of your lifting sessions will also have positive impact on bone density.  When better food choices are thrown into the mix, it's a win-win for improvements in blood work. 

A good way to start measuring your progress when it comes to gaining strength is to get an idea of how much weight/reps you can perform in the following movements. (if not limited by injury) 

-Amount of total push ups, pull ups/inverted rows you can perform. (timed for a minute if needed)  

-Amount of weight you can perform on a front squat for a 3 rep max. 

-Amount of weight you can deadlift for a 1 rep max. 

-Amount of weight on a bench press/overhead press for a 3 rep max.
-I'm not a big fan if distance running, but timing yourself in a mile run can be a decent measurement for cardiorespiratory endurance.
-If you prefer shorter distances you can do some intervals on the track, run 100 meters in a specific time frame (12-20 seconds) and rest 45 seconds,  run as many as you can without exceeding your rest time.  Once you fatigue, the number of 100's you can complete will be your measurement, try to improve on that each week.
-After 6-8 weeks of intense training, it's time to retest.  

If your eating is on track, once these lifts/movement/exercises  are increased you will be one step closer to achieving measurable, efficient progress in the gym or on the track and of course- the mirror.  Don't just settle for going to the gym for a workout, actually start TRAINING to get STRONG- everything else will fall in place.    

The Smith Machine - A waste of valuable gym space?

Over the years I've omitted certain exercises, machines, or movements for various reasons.  The main reason I've taken a stance in avoiding certain "gym things" is safety and movement efficiency.  A VERY close second reason would be the BENEFIT of an exercise. Some exercises are extremely beneficial, but not everybody has the stability and mobility to perform them effectively, which could lead to injury.

If a client can't move efficiently, such as not being able to perform a squat or lunge properly. Or if they can't perform a  push up or row variation with proper body alignment and shoulder function, we'll mainly work on activating certain muscles and working up to the full range of motion with the above movements.

I didn't always train that way, I used to just run clients though various exercises and machines at the gym and try to make them sweaty and sore.  Yes, I was a moron.

Of all the exercises  I see people performing at the gym with major movement dysfunction, the Smith Machine would rank #1.

Some of the problems I see with the Smith Machine:

-A fixed plane of motion.  The bar slides up and down a guided path and for most exercises such as squats and bench press, and our most of the time this can lead to shoulder, knee, and lower back issues.  Our bodies should operate on a more "functional path".  This guided path takes the lower back out of the equation during squats and places more sheer force on the patella.  During the bench press, the fixed path can take all of the shoulder stabilization out of the exercise, which would be avoiding one of the benefits of the exercise- on purpose.

This causes pain in MY shoulders...... 

-False sense of resistance.  Whether you are providing more force with your right or left arm (or leg), the bar will still travel in an even path.  Using free weights such as an Olympic Bar or Dumbbells, it is extremely noticeable which limb is providing more force.

-Its a trainer-no brainer.   A lot of trainers who are uneducated or just don't feel like taking time to teach an actually "free weight" movement will just stick they clients on the Smith Machine because "it's easy".

-Misrepresentation of the actual load lifted.  If you push the bar in a forward / backward motion while moving the bar upward, you are using the guide track to help with the resistance.  There are some gym goers who bench two 45lb. plates on each side and claim to bench 225lbs.  Once they step outside of fairly tail land and get on a real bench,  they'll get a 225lb. bar to the chest that doesn't budge.

When I see all of the money gyms waste on these machines, it amazes me.  You could get 2 or 3 power/squat racks for the price of one Smith Machine- but you need employees that are capable of teaching certain exercises out of those racks, which is hard to find now a days.

This dude is also using a "sissy pad" - awfulness! 

The Smith Machine does have some uses in my book.  It's a great place to strap the TRX or a great place to anchor resistance bands.  For certain cases, such as bodybuilding, it is adequate for movements solely designed for hypertrophy.  

Most people just want to get leaner, get in better physical condition, and move more efficiently and pain free, the Smith Machine is far from the  best tool for accomplishing those things.

The last thing regarding the Smith, that I find pretty humorous is listening to a personal trainer brag about how they are an expert at functional training and then seeing their clients perform 1/4 rep squats using that damn machine.

Next time you're in the gym head to the squat rack or dumbbell area, let your body do the work instead of some lame ass machine.....

Group X = A breeding ground for inefficient movement patterns???

Every now and then when I walk by one of the Group X classes going on in the gym and I'll check it out for a couple minutes.  No, not to see if there are any hotties in spandex, but I get a kick out of some of the movement patterns and flawed technique that I see from some of of the attendees.

Actually, there are times when I feel sick to my stomach and my knees and back hurt from the awfulness that I see being demonstrated.

Most of the time these classes are packed with 30-50 people and most of the classes I've observed the majority of attendees move worse than a baby cow walking on ice.  Once and a while I'll be tempted to bust through the door and say "You call that a F'in squat -get lower!".  Of course, I am kidding.  I do really feel bad for the people attending some of these Boot Camps and Cardio Pump classes - they don't know what their doing is wrong, and 99% of the time the instructor won't take the time to correct them.

I understand that getting people to move is good, and if someone has fun while exercising- that's great.  But, when 90% of the class can't do a proper squat and they are doing 50-100 repetitions of an exercise, that's just asinine.  All that is going to be accomplished is a little sweat, a minuscule caloric burn, and a faulty movement pattern engraved in a persons mind.

This is actually good compared to some of the crap that I have seen! 

I think it would be a little more intelligent, and of course, more time consuming to teach a person HOW to do an exercise before you have them perform endless repetitions with horrible form.  It's not only squats, but push ups and lunges as well- the basic exercises are getting butchered in these so-called fitness classes.

I see people performing lunges with rounded backs and excessive forward lean, not to mention horrible foot placement.  Push-ups aren't any better, I've witness camel back syndrome and have seen hands placed in a variety of strange locations. 

I love push-ups, but make sure they are done right!

It goes on at boot camps  and group training facilities as well, exercises are just are not being TAUGHT.  They are being TOLD.  When you tell someone to do something and don't correct them if it's being performed wrong - that's just plain irresponsible as a fitness professional.

If a person performs and exercise with horrible technique day in and day out, it is an extremely long process to correct their deviations and deficiencies.  Exercise should develop healthy habits and movements not the opposite.  It's pretty clear why several people that I've evaluated before training sessions complain of knee, back, and shoulder pain.  Most of them demonstrate horrible form when performing a lunge, squat, or push up.

A solution to this problem would be having anyone interested in attending a Group X class or a Boot camp go through a screening process in a small group setting to evaluate and teach proper exercise technique.

Getting to proper depth is a challenge for most people!

I would honestly rather have someone perform 3 sets of 5 repetitions of proper squat rather than 100 squats with terrible technique.  One of my goal when training someone is to help them move more efficiently.  When a person demonstrates a movement that could lead to an "overuse" injury. When a client is beginning my program I look at the movement pattern to evaluate tightness/weaknesses.  I also structure their lifting sessions with the priority of correcting those issues.

Pop Quiz- Which athlete has better form???

One of the rebuttals I've heard from some of the attendees of a Group X class was,  "That class really made my legs burn, it had to be good".  In all honestly, just because an exercise "burns" or makes you sore doesn't necessarily mean that's a good thing.

Moving correctly is a good thing.  I know not everyone can afford to hire a personal trainer, and it's really hard to find a trainer who knows what their doing (most of them are salesman).  However, seeking someones help with knowledge of biomechanics will help identity some weaknesses and deviations in movement patterns that should be corrected would be really beneficial.   Once you can move better, your exercise sessions will be more efficient.

I'm not saying every Group X class or Boot Camp class is a waste time (a lot of them are), just remember why you are exercising- to improve your health, right?  It's pretty hard to feel healthy with a jacked up back, a sore shoulder, and knee pain 24/7.   Learn to move better, your body will thank you.

It's One Thing....

For most people, achieving the desired results they want from a diet / exercise program comes down to one thing.  That ONE thing is something that you need to start doing or stop doing to get your body and overall health in better physical condition.

Of course that ONE thing leads to a bunch of other things that snowball and create a bigger roadblock on your path to success.  With myself, clients, and friends it's really not too difficult to identity what ONE thing or ONE change needs to be made.

A couple of my clients are perfect examples.  One of my clients really enjoys wine.  Sometimes that enjoyment can be more than a glass or two and when that happens, clean eating goes out the window.  She'll tell me, "After one glass I'll eat really good, but after 3 - I start to crave chips, pasta, or chocolate".  On the nights she has NO wine her nutrition is right on track and her training sessions are more intense.

Another client of mine is in great cardiovascular shape.  He has phenomenal muscular endurance, however he is lacking the all important strength component.  Things like chin-ups and compound lower body exercises with a decent amount of weight are really a challenge.  It's not a real surprise that he has a history of lower back and shoulder issues.  The ONE thing that he needs to improve is STRENGTH.   Now that we are focusing on getting stronger rather than "circuit/metabolic" based workouts, his structural deficiencies are starting to subside and his training sessions are much more beneficial.

Some friends I know crave bread or snack foods.  If they go to a restaurant and there is bread on the table or chips and salsa, the word indulge comes to mind.  Once they load up on the carbs, grease, and salt, the attitude is "Oh well, might as well get something bad since I've already gotten off track".

We can all sit back and pinpoint ONE thing that we could start doing or stop doing for a few weeks and we would see significant physical changes.

Could you:

-Focus on getting stronger, and actually STRENGTH TRAIN?
-Maybe add in a little cardio/interval work to your program?
-Perform single leg work and identity some inefficient movement patterns?
-Start doing lower body resistance training instead of Bench Pressing 3 days a week?
-Begin your upper body sessions with pulling instead of pushing exercises?
-Start getting to sleep an hour or two earlier?

Could you avoid:
-Pouring that glass of wine (or 3) with dinner every night?
-Chowing down on that bread and butter that's gonna add 800 calories to your dinner?
-Going to the gym and heading straight to the elliptical?
-Going to happy hour and actually make it to the gym on a Friday?

You hear it all the time.

If I just didn't eat _______ I'd be a lot leaner.........DUH?
If I just did some flexibility/mobility work my back would feel a lot better......REALLY?
If I just didn't drink beer, I'd be able to lose 10lbs?  SHOCKER

You owe it to yourself to walk around healthier and in better physical condition, don't let something hold you back.  Especially if it's just ONE thing.

Aren't results what really matter???

There is so much criticism and opposing views in the strength/conditioning/fitness world that the internet has turned into a keyboard battle ground.  I know that some internet commandos don't know anything about getting stronger, and when it comes to anatomy, they don't know their ass from their elbow.  However, there are some real knowledgeable professionals that tend to disagree as well, and do so rather bluntly.

I'm all for a good session of constructive criticism.  I think I've learned more from doing stuff wrong than doing things the right way.  It is a little wake up call to your ego when you have a coach or trainer you admire basically call some exercises you prescribe as "a waste of time" or "too dangerous to teach, risk vs. reward".

It's important to accept others professional views. It is also important to spend time researching and gaining knowledge to determine why some "experts" feel the way they do about an exercise, program design, or training structure. The more knowledge you gain the more you will stand behind your training philosophy, or make changes where they are needed to get more efficient results. You don't have to agree with everything you read, but at least have knowledge on why you are doing an exercise / avoiding an exercise and understand which situations would be appropriate for various training programs.

This can also be applied to cardiovascular/fat loss protocols as well as discussing various diets.

Some industry leaders bash steady state cardio, and some get amazing results for their clients performing  5 / 45 min. sessions of incline walking a week.  Some people feel that interval training is the way to go for fat loss, others feel that "metabolic conditioning" is the most effective fat burning strategy.  Let's not even get started with the fasted cardio debate.

Discussing nutrition is even more lopsided.  Now there is such a big following of Intermittent Fasting, and the IF crowd is ridiculing the 6 meals a day crowd.  Then there are people that love to criticize anyone who mentions the term "Paleo", it's like the way you choose to eat is like the high school crowd you hung-out with.  Instead of the Jocks, Burn-outs, and Nerds- you have the IF'ers, Paleo's, and 6SM's (six small meals).

In the end, aren't results the only thing that matters.  Whether my athlete squats on both legs or performs single leg movements, as long as they get stronger and are more productive in their sport- I've been an effective coach.  If my athletes do Olympic lifts, or if I choose to focus on plyometric exercises for power production, as long as they remain healthy and perform more explosively, I have helped them achieve their desired result.

When it comes to Fat Loss / Cardio / Nutrition, as long as a client is getting leaner while retaining or even gaining lean body mass, does it matter if they are eating 3, 4, or 5 times a day?  Or if they are walking on a treadmill instead of performing intervals for their cardio based activity?  Or if they are carb cycling or following a ketogenic diet?

What matters is results.  I think some people just get all warm and fuzzy inside when they ridicule an article or blog post.  If another trainer or coach is getting measurable, desired results with their athletes or clients - don't they deserve enough respect to hear them out?  Like I said, we don't all have to agree, just understand why you disagree.  As far as getting someone stronger, leaner, and more muscular - there's more than one way to skin a cat, and we should spend more time understanding and applying various strategies than criticizing them.

Layoffs, Set Backs, and Moving Forward....

It's been a while since my last post.  It seems life has taken over and my time management needed to be "revamped".  I've been reading a ton of blogs and articles, but I've been a little lazy behind the keyboard.  I've had plenty of good topics, but so have many other blogger's, and if someone discusses a topic before me- I try to avoid writing about that subject. 

I don't want to come across as someone who "steals" from other people's ideas and pawns them off as my own.   When it comes to writing about fitness/strength stuff it is inevitable that certain subjects will be written about and blogged about by several authors, but in all fairness I'd rather refer people to great blogs/articles through social media (facebook) rather than rewriting what someone else has already discussed (and done a better job than I would have). 

That's my excuse for the layoff.....

I've recently had a few setbacks when it comes to lifting and conditioning.  The first one is school.  I have a little less time in my day to be a trainer/coach, teacher, husband, and puppy owner.   So I needed to come up with a "personal" schedule that actually fits reality.  That was tough to do and it's still in the working stages.....

That's really not a set back but reality starin' me in the eyes.  This is a setback:

When I was 12 I knocked 2 teeth out while skateboarding.  Luckily, I had braces and my dentist was able to put them back in without any serious damage.  Until now.  I made a dentist appointment for some "mild discomfort" in one of my front teeth.   It turns out that the root and tooth were so "dead" that I had to get tooth #9 extracted asap. 

I'm in the process of getting  an implant, but it's still a little crazy that this happened in such a short time frame.  For a few days I was in some pain, but all in all it wasn't horrible. Obviously, I had a little "off time" from the gym which brings up my next setback. 

I've been loving my new program, check it out here.  The only problem is I really need to warm-up very efficiently before every lifting session, given that I'm squatting 3 times a week- and I have a tight hip/glute area  (iliopsoas/piriformis) on my left side. 

On labor day, I was amped up for my Medium Squat / Heavy deadlift session  so I skimped on the warm-up and a few "get in the grove sets".  I actually started off having a great lifting session, then I realized my left hip region/lower back was starting to tighten up. I decided to push through the training session.  Later on that day my hip, glute, and lower back were screaming at me!  I didn't warm-up right, I jumped right into heavier weight, and I felt like a total idiot.

It's been a few days and I'm moving more efficiently, but I'm nowhere near 100%.  I've been using a lacrosse ball and foam roller so much I'm starting to bruise, but the pain actually fells somewhat good- especially once I'm done rolling and stretching. 

The take home lesson = kids, warm-up properly!

So now that I got my bitching and moaning out, I'll get to the point.  Everything doesn't always happen the way you want or expect it to, you have to accept that.  Nothing should keep you down, learn from experience and use unfortunate circumstances as motivation to work harder and get mentally/physically stronger. 

I'm a stubborn individual, and I like things to workout perfectly all the time.  That's not reality.  It's time to move forward and realize no matter what life throws at me I'm gonna keep bustin' ass and getting better.  Life is a competition,  between you and the obstacles you encounter.  

Keeping it simple...

My summer has officially come to an end .... Pretty sad stuff, but in all honesty I'm a routine guy and going back to teaching puts me in a very structured routine Monday-Friday.  Lifting/exercise-wise things always change when I go back to school.  I have learned a lot this summer about programming for different goals and I think I need to kick my own ass for some of the stuff I did in the gym and ate at the dinner table. 

Oh well, hindsight is 20/20.  Time to move forward.  Just an fyi, you can't out-train a crappy diet!   I forgot who originally said that, but I had a fun time trying to prove them wrong...

On with the real message of this post- keeping it simple in and out of the gym.  I got this idea from a livespill on T-nation.com- and Jim Wendler (the godfather of no bs lifting advice) described a 3 day lifting approach that would fit my schedule perfectly.  All basic stuff, NO fluff!  You can check out the Wendler link for the original plan, of course I added a couple things to it, but I've followed this routine for the past week and it only takes about 45min including a warm-up. The key is doing what is important, and focusing on slow and steady improvement.

Here's what it looks like:

Day 1 (Monday)
Squat - 4 sets of 5 (medium weight)
Dead Lift 5/3/1
Dumbbell Bench 3 sets (around 8-15 reps)
Pull-ups 3 sets / Band Pull aparts (my idea, not in the original plan)

Day 2 (Wednesday)
Squats 3 sets of 5 (light weight)
Bench 5/3/1
Clean 5 sets of 3 (my addition-I love this lift)
Dumbbell Row 4 sets of 8-12
Dips 2 sets, a lot

Day 3 (Friday)
Box Jumps (I like to jump on things) 
Squats 5/3/1
Overhead Press 5/3/1
Chin-ups 5 sets (weighted / around 5 reps per set)
Biceps / Triceps -  2 sets of whatever  (I live in South Florida, gotta hit the arms a little)


My conditioning is as follows:

Tuesday- Sprints. Usually about 20-30 minutes of sprinting and recovery.  Anywhere from 40 to 100 yards.  I try to switch up the distances and the rest intervals on a regular basis.

Thursday- Hill Sprints.  Anywhere from 12-16 sprints on the small hill or 8-12 on the big hill. Yes, we do have hill in South Florida at Vista View Park. aka- Mt. Trashmore.

Saturday- Lazy / Steady state cardio (about 30 min) and foam rolling.  I do this in the morning, just to get out of bed and get functioning before I go train some clients. 

Sunday-Sprints or Sled work.  Gotta get pushing and pulling my sled for a great conditioning session.  If I'm feeling lazy Ill just do some tempo runs after a dynamic warm up.  I do need to step it up and put that freakin' sled to work!

Well that's the plan for the next 4-6 weeks.  I will make necessary changes where needed (open house at school, out of town for a wedding, etc...)  Some people feel the more "complicated" the program the better the results, which is far from the truth.  The point is, sometimes making things simplified and doing basic movements with maximum effort and intensity will get you where you want to be. 

Slow and Steady...

One of my favorite things about the summer is that I have time off from school and I work more hours at the gym.  I get a chance to take on some new clientele and see some really good progress in a short period of time.  I also train some of my "college kids" that come home for the summer and have developed physically and mentally since they have been away at school.

With all new clients, as well as older one's, everybody wants to see results.  Whether it's a decrease in body fat or increasing a certain lift, results are what you pay a trainer for and why you step foot inside a gym.

We all know that you can't lose 5% body fat in a week, or increase your bench press 100lbs. in a month.  Sometimes sufficient progress is actually learning how to squat properly, or do a chin-up with a full range of motion.  Getting stronger on an exercise with godawful form, can do more harm than good.  Concentrate on small improvements such as range of motion, adding a little more weight, or a slight increase in reps. 

Once your form and technique is dialed in slow / progressive gains will provide long term results.  Increase the the difficulty of the movement by increasing the range of motion, such as going from a stationary lunge to a walking lunge- it doesn't seem like much but it's a slow and steady gain.  A reverse lunge can be made more difficult by lunging off a step, or adding a knee lift which incorporates a little more stability into the movement.

Increasing the weight of a movement by using 2.5's, you know those "little" plates you see in the gym.  If you add 5 lbs. to a lift every month, that's 60 lbs. a year.  Will you always be able to increase that much? Probably not- but for a while those 2.5's will really provide a measurable strength gain.

Add a couple of "quality" reps to an exercise.  Certain lifts like dead lifts should actually be done with lower reps, I'd say 3-10 (at the most) because of the possible strain on the lower back.  However, lifts like Dumbbell Rows or  Reverse lunges increasing the reps by 1 or 2 every few weeks is a slow and steady measure of progress.

When it comes to body fat / weight loss, you didn't get "pleasantly plump"  in 2 weeks, so it's gonna take a little longer than that to take it off.  Losing a couple pounds a week is good progress, of course the more you have to lose the easier it is to see the numbers on the scale drop.  If you go "gung ho" for you first 2 weeks and lose 8lbs., it's almost guaranteed that your going to cave into some Ben & Jerry's and put back on few of those pounds.  Improve you diet, but don't so crazy you drool every time you go past a McDonald's.

Little changes and little improvements will yield big results.  Don't think about losing 40lbs., just be focused to clean up your nutrition and concentrate on that first 5lbs.  You want to bench 300lbs. and you can only lift 250- let's try to get 255, than 260, and so on- small progressive gains also will be less problematic as far as joint health is concerned.

It's just about impossible to get better at everything at once  (increasing strength, getting leaner, gaining muscle, improving cardiovascular fitness) especially if you are using proper technique and performing exercises how they should be done.  You can improve on certain areas if you dedicate yourself to strengthening your weaknesses and focus on the right way to do things rather than, just doing them.  (ex. A squat above parallel compared to a squat to proper depth).

NO!

Yes.

If your mind is focused and you have a well structured plan, positive results will be achieved.  Look at your weekly progress, and concentrate on making slow and steady gains.  Within time you will be accomplishing your bigger goals and achieving great things.

3 Common Mistakes in the Gym

My last post "Gym Observations" was more of a comedic look at some of the crazy/absurd stuff I see in the gym on a daily basis.  Today I'm going to discuss some common mistakes that I see a lot of "newbie" gym goers make, and there's more than a few veteran trainees that need some fine tuning with their training routine.

1.  Too much isolation work.  Guys, I know you want to host a gun show of your own- but doing biceps for an hour is really not productive time spent in the gym.  Everybody loves a "pump" but you don't need to do 5 sets of preacher curls, 5 sets of concentration curls, followed by 5 sets of hammer curls supersetted with cable curls.  Performing weighted chin ups, some heavy dumbbell or barbell rows and a few sets of straight bar curls will be sufficient volume for bicep growth.  If you can't do a "proper" chin up without weight, focus on the basics before worrying about the curls.

Ladies, of course you want sexy legs.  But honestly, the Leg Extension and the Adductor / Abductor machine won't get you closer to Jamie Eason status (aka, making guys say "WOW").  Focus on squats (to proper depth), Reverse Lunges (because I know you do forward lunges), deadlifts, and Hip Thrusts (because the Glute Master says so).

A pic of Jamie Eason, PG rated....

2.  Too much rest between sets/Too little rest between sets.  If your goal is to get leaner, 3-5 minutes rest between sets/exercises is a little to much down time if you want to melt off that unwanted body fat.  Checking your cell phone, logging on to facebook, and discussing your WHOLE life story with your training partner really are not going to lead to a productive training session.  For those people reading the newspaper between sets, please do so off the equipment- some people are in the gym for a purpose.

Compound setting exercises can save you valuable gym time and produce more of a "calorie burning effect".  Perform a set of reverse lunges 8 reps each leg and then perform a set of seated rows-12 reps, rest 30 seconds and repeat 4 times.  After that, perform a set of RDL's (straight leg deadlifts) for 8 reps and then a set of push-ups (a few away from failure), rest 30 seconds repeat 3 times.  Basic compound exercises + back to back movements + a little bit of rest = road to leanness.

If your goal is to gain weight and get stronger, REST!  Running around the gym like a manic won't help you recover enough to perform adequate volume during a training session. After each set make sure you are recovered and mentally ready to move some heavy weight.  2-3 minutes should be sufficient.  Too little rest between sets can be detrimental to productive strength/size gains.

3.  Not getting physically / mentally ready for an exercise.  I see this with my clients all the time.  They get under a bar and attempt to start lifting before getting properly set up for the movement.  I have to yell "stop/rack it" and go over foot position for exercises like a squat or proper starting position for the bench press.  One of my clients mentioned to me that he's been lifting for 30 years and never thought about getting "set up" for the bench press, needless to say - now he's making some serious strength gains.

Before you actually start performing a movement, take a moment to focus on your body position and alignment.  You should also visualize the movement and mentally prepare yourself to lift with some "intensity", don't yawn then attempt a heavy set of squats!  Get focused, Get intense, and Move Some Weight!

Gym Observations.................

 When I go into a gym or "fitness center" I always see something that makes you say WTF!  Sometimes I see somethings that are pretty impressive and gain a little respect for a few "Gym Goers".   A big part of my life has been spent lifting or working in the gym setting so I've seen a lot of crazy sh#t, but every week I see somethings that really puzzles me.  Check em out, maybe you've had some of the same experiences:

-The lifting platform is for Deadlifts, Cleans, Snatches and other "Power/Strength" movements.  It is not a place to do "abs".  Yesterday 2 girls decided to place some mats down on the platform and perform endless sets of crunches.  I was temped to get my phone and take a picture but I really didn't want to witness this "act of awfulness" anymore so I decided to move to the other side of the gym before I bashed my head into a squat rack, repeatedly.

Please refrain from doing "abs" on the platform.....

 -Attention "Juice Heads":  when you are lifting with a group of 4, and are all wearing white wife beaters and matching "thick" silver chains, it looks pretty freaking awful.  Besides the fact that all you do is curls and shrugs, the acne on your back and the "bloat" look is really not gonna be killin it with the ladies.

30 years from now when you get off the sauce, this is what you have to look forward to......

 -There is no need to use wrist wraps when doing shrugs with 135lbs., curls with 65lbs., or bench press with less weight than most pre-teen girls.   Strengthen your grip and take off the damn wraps, they don't make you look hardcore, and please don't grunt to holy hell when you are doing preacher curls with a 20lb. dumbbell.

You are allowed to take these off every now and then.....

-If you are a female loading up 45lb. plates on a bar, and some Jersey Shore wannabe asks if you need help, saying "No thanks- I got this" might be one of the GREATEST things I've ever heard!

-There is NO need to "psych" yourself up and start jumping around, shaking your head all crazy, and pumping your fists before you do lateral raises with 15lb. dumbbells. 

-Please don't ask the "jacked" guy in the gym, "What supplements are you on?".  Chances are he'll tell you a bunch of BS and you'll waste a good chunk of cash on buying worthless pills and powders. It also doesn't take a genius to know what he's really taking....

-If you are spending more money on supplements a month than you are real food, you really should get your priorities in order.

-When I see someone doing "full" squats, regardless of the weight, I give that person an "imaginary" high five.

-If you are doing an exercise on a BOSU ball and are about to topple over like a game of human jenga (with dumbbells) in hand- please move to an unpopulated area in the gym.

Exercises like this should be done in an empty area of the gym.

We'll that's about it for today- I'm sure after I lift today I could add some things.   Til next time.....

Just Get It Done......

Through the years I have tried various strategies that can help influence people to improve their nutrition intake and commit to an exercise program several times a week.  I realize that not everyone has the same motivation or level of commitment.  I also realize that what works for Person A, might not work for Person B.   People have different personalities and lifestyles, those are 2 factors that should be taken into consideration before starting a diet or exercise program.

It is really important to examine what type of person you are before jumping into any structured eating/fitness plan.  Are you generally an obsessive-compulsive Type A personality or are you laid back-relaxed type B personality?  Some people can follow any type of nutrition / exercise approach and be successful and be fully committed to the plan.  Other people are very structured with their business/personal life, however getting in better physical condition takes a back seat.

There are 2 very different, but fairly simple, strategies that can be applied to a person who is striving to get in better physical condition whether they want to be 100% committed or have a little leeway.  Each of these approaches have worked with my clients. myself, and other around me- but you have to find the one that is right for you.

The "All or Nothing" approach.  Basically, this approach has no freedom.  It is mainly for a Type A personality.   The calories, protein, carbs, and fat are all  counted at each meal and daily totals are documented.  There are no "unplanned" cheat meals or refeeds.  For example a "cheat meal" would be planned for dinner Sunday night and everything else would be on point thought the week, no exceptions.  As far as strength training/intervals/or cardio- everything is planned for the specific day, week, and month.

For example, on Monday if you program an Upper Body Lifting day- you do the prescribed exercises, sets, and reps.  You don't change up exercise unless that is part of the program. On Tuesday if you plan to do intervals on the treadmill, 30 sec on and 60 seconds off for a total of 20 minutes, that's what you do.  You don't go run 100 yard sprints (which would also be effective), you stick to the plan because that's the type of person you are, and this approach is what works best for you.

There is also the "Freedom" approach.  Usually a Type B person will appreciate this strategy.  As long as your meals are balanced with some lean protein, a vegetable, and a fruit or another "clean" carb source you are fine.  You have a general idea how many calories and other macro nutrients you should be taking in but you don't bother to input your food into a program like FITDAY.COM or LIVESTRONG.COM.

You also have some free meals, not BINGE days, but a little wiggle room.  The idea I like the best was popularized by Dr. John Berardi.  It's the  90% rule and it makes a lot of sense when applied to better nutritional habits.  Basically, 90% of the time you eat clean, nutritious foods and consume a low/moderate amount of calories. You also have 10% of your meals where you have some freedom.  So, if you eat 4 times a day, 7 days a week you have 28 total meals.  That gives you about 3 meals per week where you have some freedom.

That DOES NOT mean you should go to an all you can eat buffet 3 times throughout the week or have a weekend of booze and Ben &Jerry's! .  On the other hand, if you feel like a adding a bagel with your breakfast that would be acceptable. If you feel like 1 piece of cake for desert for that sweet tooth, go for it, and if you craving a slice of pizza - have 1 slice!  The other 25 meals throughout the week are perfect, no excuses. You basically make choices on social events or any craving you have throughout the week.

As far as exercise goes, you have a good idea what you are going to do in the gym or go exercise at the park.  You make it a point to exercise with weights as well as do some cardio or interval work, but nothing is etched in stone.  Alwyn Cosgrove has a concept where you look at the month, and decide how many workouts you will complete during that time frame.  If it is a 30 day month, maybe you plan 18 workouts, with at least 12 of those consisting of resistance training.  The only time you'll be Type A, is documenting your workouts on a calender, actually just making an "X" would be sufficient.  That seems pretty easy, doesn't it???

Now which approach will work best? It's obvious that most people would think the "All or Nothing" approach is by far the best choice.  But what if that doesn't fit you personality or level of dedication?  You  give up after 2 weeks and just go back to being inactive and eating whatever you choose, not really effective.  What happens if you stick to the "Freedom" approach and last 2 months and realize that this is a lifestyle you can live with? 

Some people need a little flexibility, and through the years I've learned that.  Not everybody is going to live and breath exercise and proper nutrition, but making healthy changes will be a great way to start living a better lifestyle.  The point is- Just get it done!  Exercise and start eating better, regardless of which approach you decide to take, just do more than you are doing now. 

I'll start tomorrow...

Don't ya just love that.... I'll start on Monday, or today is ruined I'll just start tomorrow.   The fact is- there is no better time than now to get in better shape and take control of your life.  So right now, enjoy the next 8 to 10 hours.   If you are reading this, enjoy your day Saturday or Sunday- hell, maybe even Monday. 

Now, when you wake up the next day- it's on! For the Next 21 days don't have anything bad.  Not one bite of crap food, not a drink of a substance that contains calories (yeah- that means any alcohol).  Coffee and green tea are acceptable, and a diet Coke every now and then is slightly okay.

I challenge you, I challenge myself. This could be a life changing 21 day if we make it that long!  Honestly, we can move mountains in 21 days. Take before and after pics, write down how you feel after every few days of being strict to a diet of nutritious foods and exercising and hopefully lifting some heavy weights...Geez, it's amazing how you'll feel and perform after 21 day of excellence.  Life is better when goal are accomplished, so get started now. 

After 21 days your life will never be better!  Trust me, bad food and a couple beverage here and there can take its toll-  but YOU have control of that.  Now til the end of the month stick to the plan!  Hopefully, I'll hear some feedback,I'll give you guys some info along the way- we're in this together 21 days. let's do it!

Are you training HEAVY enough???

This is not heavy enough.... (and not low enough for my expectations)

First a little disclaimer.... Proper technique and movement patterns should be your number one priority when performing resistance exercise.  So basically, if you move like a pregnant ostrich with a broken leg, correct your movement patterns before adding weight to your lifts.......

One significant obstacle I see holding a lot of people back from their fitness goals is being intimidated by performing resistance exercises with an adequate amount of weight.   There are a ton of body weight exercises that will get you in better shape that are just fine without an additional load,  however putting some weight on the bar can get you over that physical and mental hurdle if your goals have been dormant for awhile.

The exercises where I see the most room for an increase in poundage's are basic compound movements; squats, deadlifts, presses (bench or overhead) and pulls (weighted chin-ups or Dumbbell / Barbell Rows).   Now, these exercises don't have to be done in the traditional way, a split squat would be a very effective movement to attempt a little more weight whether in the form of a dumbbell or a barbell.  Exercises like lateral raises and tricep extensions really aren't measures of "true" strength, so it's more important you focus on movements that make a physique changing difference.

From what I have seen from most trainees is that it's not necessarily the weight, but the look of a big dumbbell or loaded barbell that makes people a little uneasy.  Also the preconceived notion, that heavy weight will make you big and bulky which is proven false over and over.  My wife has gotten leaner by significantly increasing her weight on squats and deadlifts during the past 18 months.

Once a few of these mental roadblocks are out of the way, and the weight you lift is increased you will see and feel the physical benefits.  It also helps when people realize that you don't always have to do 3 sets of 10 routine during a weight training session.  I find that when I reduce a persons reps down to the 3-5 range, they develop a little more confidence and realize the weight was not that bad for the prescribed repetitions.  Once the confidence goes up, and the form looks good, the weight goes up as well.

Just like any form of exercise progression, it helps to have little "baby steps" set up to make a person feel more positive toward an increase in the training load.  For some of my clients it helps just to use 5 or 10lb. plates rather than using a 25, 35, or 45 pound plate. Sometimes a slight mental edge can really improve a person willingness to increase a lift by 5-10 pounds. I've actually had a client squat with two 10lb. plates and 5lb. plate on each side (95lbs.) to proper depth for 5 reps and the next training session when I put on a 25lb. plate she looked like she never performed a proper squat in her life!

There are plenty of ways to make a training session more difficult and effective, but cutting down the reps and loading up a little weight seems to be the least popular.  Most of the time the "least" popular route is the one you should be doing.... It's really not strength training if you can carry on a normal conversation during a set of an exercise.  If the lifting load is decent, you should be under too much physical stress to discuss your weekend plans with your trainer or training partner.

It's time to give heavier lifting a try. I see way too many people who use 10lb. dumbbells for an just about every exercise they perform , and that was the exact weight they were lifting a year ago.  So where is the progress? Increasing the reps would be effective for a limited time, but once you reach 15-20 reps, is there really a need to perform more?

It's time to start getting the results you deserve from an exercise program, next time you're in the gym grab a set of heavier dumbbells or load the bar up with another 5 or 10lb. plate, cut your reps down and start lifting heavy.  You'll get better physically and mentally, and hopefully bring a little more intensity into your exercise routine. 

Feeling full, Without The Calories

Now that school is out for summer and I have a break from teaching, there is a little more time in my day to hit up the grocery store and prepare some fresh cooked meals.  Usually during the school year most of the food I eat is out of Tupperware and cooked a few days in advance.  For the most part, I tend to eat for fuel.  Since I have a little more time on my hands I've been exploring ways to get a little variety in my meals along with some much needed flavor.  The hard part was avoiding a surplus of extra calories.

As far as daily nutritional goals, my calories usually fall between 2,000 and 2,200.  I try to get in between 180-200 grams of protein throughout the day and the amount fat and carbohydrates I eat will vary on my activity level.  Lifting days = more carbs. Most of my carbs come from fruit and my fat sources are olive oil, coconut oil, various nuts, eggs, and grass fed red meat  I am by no means anywhere close to a vegetarian, but recently started incorporating a ton of various vegetables to my meals throughout the day.

The addition of fibrous vegetables to my meals has really satisfied my hunger, as well as improving my energy,and has made my digestive system function more efficiently.  The debate can go on between organic vs. non-organic or frozen vs. fresh and some people have the soul purpose in life to ridicule the "Paleo Diet". But, in all honesty, vegetables have too many health benefits to argue about, just eat em'.  

Vegetables can lower blood pressure, possibly prevent cancer, reduce the risk of diabetes, improve your circulatory system and reduce the risk of cardiovascular disease.  One of the "power" veggies is Spinach.  I use spinach in the majority of my meals.  Since I don't eat a lot of dairy, spinach provides calcium along with a broad spectrum of vitamins and a little fiber.   

Here are a few meal ideas that include a vegetable with every meal, plenty of protein, and will satisfy your hunger:

-Eggs with spinach, mushrooms, onion, red peppers and tomato.  Scramble 2-6 eggs (depending on your calorie/fat intake) add some egg whites for extra protein without the fat.  Coat a frying pan with 1tablespoon  of organic coconut oil, throw the veggies in and let them saute for about a minute, then add in the eggs.  Scramble em' up or cook em as an omelet.  It's amazing how much food your eyes will see, adding those veggies will make it appear like you are about to indulge in a 1,200 calorie meal where actually you are probably eating 300-600 calories (depending on how many eggs you use).  Usually I eat some fruit with this meal, an orange or apple or some mixed berries will do the trick.

-Protein Shakes.  One way to add a little substance to a protein shake is to add in some milled flax seed or chia seeds.  These ingredients add a little fiber and are a good source of essential fatty acids.  My "off the wall" ingredient is spinach, if blended correctly you won't even taste it!  I usually add in some blueberries  or another fruit for a little extra flavor and added antioxidants. If I need some extra calories, I'll add in some walnuts or natural peanut butter.

Trust me, you won't taste the spinach.  You can also add some coconut oil for a good source of fat and extra calories.

-Turkey Scramble.  I try to buy "organic" 99% lean ground turkey breast.  I fry it up in a pan with a little olive oil and then add in some spinach  and a big bag of mixed frozen vegetables.  Once I add the veggies I reduce the heat and cover the pan for about 10 minutes. Along with my turkey scramble, I usually eat an apple for some extra fiber or I will eat some cashews or almonds for dietary fat.  

I add a little hot sauce for a little extra flavor.

 -Shish Kabobs.  I usually use chicken or steak, but shrimp or scallops can work as well.  I like to load up the skewer with a variety of veggies (onion, peppers, mushrooms, and zucchini) mix in the protein source and throw them on the grill. It's almost fool proof to make a good kabob, just make sure you don't overcook the steak!

One of these days I'm gonna try buffalo as my protein source.

-Big Salads.  I like to add all sorts of leafy green veggies to my salads.  Everything from romaine to spring mix and sometimes kale.  Once I load up the greens, I'll throw some other stuff on such as mushrooms or peppers then 1 or 2 tablespoons of flax seeds or chia seeds.  For dressing I will mix apple cider vinegar, red wine vinegar, and some olive oil.  I have a variety of protein sources I can add on top such as salmon, chicken, or steak. I recently used grill shrimp and it was a success.  If I need to increase my caloric/fat intake I can add some chopped almonds or walnuts.

Depending on calorie/protein needs I'll add more chicken or hard boiled eggs.

If you are trying to gain weight and bulk up, this is obviously not the best nutrition advice for you.  But if you want to feel like you are eating a lot of food, while keeping your calories low- give some of these ideas a try.  You can always add some things in or take some things away, just don't overcook the steak!