My Training.....

For about 2 months now I've been training a whole lot differently.  I've been lifting at my buddy Jeremy Herring's gym (Power Sports Academy aka The Factory) and also at my regular gym (Nova University).  I've always based my training around strength first but after I entered the Got Total competition (Squat, Deadlift, and Shouder Press) I really became obsessed with becoming the strongest I've ever been.  This obsession is not for any reason or purpose except  I feel that being strong(er) is awesome and being weak is awful.

The Factory, where the strong get stronger.... 

I don't plan on doing any "lifting" competitions in the near future, but I do want to increase my numbers on the squat, bench, and deadlift because it is a measurable goal - and it just fells bad ass to move some heavy weight.

After messing around with Total Body training 3 days a week and using the 5/3/1 program with a lot of success physically, I decided I need a "mental" break.  A change from your regular routine can do a lot for the intensity you bring to each training session.

I have been really happy with my current set up, it's a little "Westside/Conjugate" and since I've been lifting at THE FACTORY on Monday and Wednesday , Jeremy designs the program and writes in on the board-  I go in and do everything verbatim.  It takes the guess work out of my programming and it's pretty freaking intense!

Here's the set up for the week:
Monday - Heavy Bench  (Max Effort)
Wednesday - Heavy Squat / Deadlift (Max Lower)
Friday - Dynamic Bench (Speed/Repetition Work)
Saturday - Dynamic Lower (Jumps/Speed Work)

Tuesday, Thursday, and Sunday are usually spent sprinting hills, running tempos, and ocasionally taking a day of rest if I'm feeling a little beat up.

Hill running in sunny South Florida, gotta love it! 

Here's what a typical Wednesday would look like:
-Foam Roll, Dynamic warm-up
A1.  Max effort box squat
B1.  Deadlift from Pin 2 (Blue Bands) 4-5 sets of 3-5 reps
C1.  Posterior Chain Movement (RDL, Hyper extension, Reverse Hyper) 2-3 sets of 15-20
C2.  Heavy Sled Drags
D1.  Heavy Rows 3-5 sets of 8 to 12 reps.

I don't think this is the best approach for everybody, there are a very few people that I know that are truly concerned about getting strong (er).  This style of lifting has made me feel more powerful and  each session brings back memories of the college football days.

As I get older, I question why I'm still competing with myself every training session and why I push myself to the limit each time I touch a barbell.  To be honest, I don't know any other way.......

There's Something Wrong Here....

Now that we are about a month into the New Year, I guarantee there are there are massive amounts of people who have already failed at their "New Year's Resolution".  Of course, not all resolutions are related to fitness, health, and fat loss- but I'm willing to bet a good majority of people started the month with hopes of getting in shape and losing a few pounds or inches.

Since this blog is primarily about getting leaner, stronger, and all around more awesome, I want to discuss some things that are very puzzling to me in the areas of health and fitness.

How the hell does our obesity rate keep increasing?

To think that 1/3 of the adult population in the US is considered to be obese is downright disturbing. I know that some people relate more to "visuals" rather than "statistics", so go to a mall, grocery store, or anywhere else that you'll find a large gathering of people and I'm sure you'll find a good percentage of those people to fall into the category of  "obese" adults.

Yes, cardio can be boring- but at least it's exercise...... 

I guarantee everyone that falls into the category of "obese" knows that EXERCISE provides numerous benefits for your health and contributes to weight loss. So, can anyone explain how the percentage of people in the US that exercise on a regular basis is DECLINING??? WTF!!!!

It seems that every strip mall or shopping center has a gym or fitness facility somewhere nearby.  Pilates/Yoga studios, Crossfit boxes, and "Franchise" health clubs are everywhere you look, and the parking lots are filled to capacity.  Yet, we're getting fatter and exercising less???

If you watch TV for a brief period of time you'll see commercials for Jenny Craig, Nutrisystem, and Weight Watchers appearing more frequently than ever before.  The amount of infomercials that are related to fitness products is borderline ridiculous.  The Weight Loss industry is stacking up the dough. We're talking billions of dollars spent on exercise equipment and "diet" products that apparently provide nothing beneficial to most consumers.

No supplement can replace quality food! 

People spend a small fortune on "fat burner" pills, powders, and creams.  Vitamins and Supplement sales are
at an all time high, and the "diet book" section at retail book stores continues to grow as well as the mass production of exercise DVD's.  It's crazy to think with all of the money invested in this stuff that somehow we are gaining body fat and becoming more unconditioned than ever before.

If you go into a Starbucks, it's common to hear "I want a skinny____________" and Subway is constantly promoting their "Jared Approved" foods.  Even McDonald's is jumping on the bandwagon by advertising their "healthy" breakfasts, such as fruit and nut oatmeal.   But we still are experiencing a girth increase that is honestly frightening.

So what's the solution?   People are spending time and money at  gyms, book stores, and supplement shops.  Just about every daytime talk show has some segment on "weight loss" and "toning up".  I think people have more knowledge than ever before regarding nutrition and exercise, some information had to be absorbed from all the fitness magazine and book sales....... Something has to be accomplished with all of those people spending hours in the gyms and fitness classes......But look around, obviously what people are doing  to improve their level of leanness is not working.

So, what are we doing wrong?

I wish I had a simple answer.  I wish I could say something that people would want to hear... Unfortunately, I have a theory - one that won't be too popular of looked at in a "positive way".

WE ARE DOING THE WRONG THINGS!!!

The majority of people that go to a gym or health club on a regular basis are doing  "fluff" workout. Numerous gym goers spend too much time doing meaningless cardio, such as slowly peddling away on the the elliptical at a snails pace for hours.

How often do you see the squat rack being used (with people squatting correctly)?  Count the number of people you see performing chin-ups or deadlifts.  I guarantee its a number you can count on one hand.  People just "workout" with no real intensity, and I hate to break it to ya your strenuous spinning class is not the answer to your "LEAN IN 2012" goal.  Put some weight on the bar and start grabbing some heavy dumbbells and push, pull, and squat!

I wish more people lifted like this..... 

Eating right is something that has really confused a lot of people.  Most people have been brainwashed to thinking that cereal or other "whole grain" products are a great breakfast choice and low-fat everything is the way to a leaner physique. Eating quality food is a huge factor when it comes to losing those cottage cheese thighs, but most people don't know what quality food really is.

Now I don't want to sound all "PALEO" but if you stick to food from the earth, preferably organic, (nuts, veggies, and fruit) and real meat products (chicken, fish, beef, eggs) and avoid everything else, you'll be on the right track to achieving the body you want.

Most people don't wanna hear this, but if your eating right from Monday to "happy hour" time on Friday and then shovel a bunch of crap down your pie hole during the weekend you're WAY off track!   It might be tough, but limiting yourself to ONE bad meal, is acceptable - frequent stops at the golden arches for a couple days is NOT ACCEPTABLE!  Binge eating weekends can be death traps for the quest to look good naked.

We live in a country where if something is new and flashy it's gotta be good, or a product needs to produce results in record time.  Getting leaner and better shape happens with hard work and dedication, nothing "trendy" needed.  Stop wasting money on gimmicks and weight loss programs. Just pick up a heavy barbell 3-4 days a week, invest $10 on a jump rope and actually use it, and don't eat like an idiot and you will be one step closer to lean and mean in 2012.

3 Reasons Why You SHOULDN'T Purchase Personal Training Packages

A little disclaimer - I'm not against people hiring a Personal Trainer for a long duration, most of my clients have been with me for 4-5 years.  I feel when someone is seeking the help of a personal trainer they should not buy packages of 20+ sessions before they have actually worked with that trainer for at least 3-4 weeks.

I know this might ruffle a few feathers, but I've worked in a commercial gym setting where I've seen first hand how these multiple session packages can be a mistake.  While working in the "Fitness Club" setting, I DID try to push HUGE packages of personal training because of the COMMISSION that went along with the SALE.   I told people that 20 or more sessions would save them money per session as well as create a feeling of dedication and accountability for long term success.

Not the best motivational approach, but I bet this guy was a good salesman!

Since I've been out of the "SALES" based arena for a couple years now, I've formed a strong opinion on the professional aspect of being a "Personal Trainer" rather than a SALESMAN.  At my new facility people are billed on a session by session basis, which is a little easier on the pocketbook than forking over 1,000 plus dollars every couple months to purchase a multiple session training package.

I've never been a SALES based trainer, I like to think of myself as a RESULTS based trainer.  Looking back at my beginning days of working in a gym, management didn't care about results- only the SALE.  I wrote THIS blog when I began to really look at the disservice some Personal Trainers provide, check it out.

I've been in the trenches for a while now, and I feel I have the responsibility to provide some much needed advice to help future clients consider some things before hiring just any Personal Trainer.  Here are 3 reasons to avoid those 20+ session packages:

1. You really don't know your Trainer.  Yeah, you might have met for brief period and they said all the right things and made you feel like you are going to achieve all of your fitness goals in record time- but  do you really KNOW them?  Are they going to be on time?  Are they professional on a daily basis?  Are they focused on your results or just making you SORE?  Do they have a plan with your goal in mind?  Do they take every client thought the same routine? (I've seen this on more than one occasion).

Those are all thing to consider before dropping a huge chunk of coin on someones services.  Remember most gyms pay trainers commission on the packages they sell.  A general rule is 10% on each package. So if you are paying $70 a session, and purchase a 20 session package- your trainer makes $140 without providing you with any service whatsoever.  Now, what if they are late for your sessions?  Or they take you though the same routine day in and day out? Or is they socialize with other gym members when they should focus you YOU?

Sorry to say, but you probably won't get a refund and they are going to keep their commission.  Bottom Line - Get to REALLY know your trainer before making  a long term commitment.

Recording programs is important, but so is paying attention to "hand placement" during an exercise.

2. Your sessions can EXPIRE.  If you have the intention of training 2 times a week for 10 weeks, that leads to about 20 sessions.  You might be an extremely dedicated individual and have a phenomenal trainer.  What happens if you get sick or injured and you can't make it to the gym for 6 months?  Hopefully your gym can "freeze" the sessions, but some gyms will have an expiration date on your training contract with a lot of important stuff in fine print - READ IT!  Make sure your sessions can be extended for any legitimate reason.

A Gym is a place of business, a company striving to make a profit.  So It's not likely upper management will care if you purchase a package of 20 sessions and only use 4 before they expire.  The GYM keeps the money, and doesn't have to pay the trainer for the 16 other sessions- that's a HUGE profit margin for any business.  In the long run, your fitness center can give a damn about your results as long as they keep raking in the revenue.

3. Your Trainer might leave.  Okay, so you have met the BEST trainer in the world.  They have the credentials and the personality that meet your needs and they are ready to get you the results you want.  You've seen them train and you've talked to other gym members and hear nothing but positive feedback about "World's Best Trainer".  Now you're ready to pursue optimal fitness! You decide to dish out 2,000 plus dollars and get the VIP package.   You've made all of  your appointments for the next few months so you are 100% accountable to make it to the gym during your scheduled time slot.

A week later your trainer calls and tells you they are taking a job at another gym.  What do you do?  How many gym actually have multiple quality trainers (that aren't completely booked)?  Not many.   To be honest, you probably won't get a refund and you could stuck with someone who doesn't know their ass from their elbow.  At that point you'll probably wish you would have bought the 5 or 10 session package instead, the best you can hope for is a partial refund- but that's not likely.

There are some valid reasons to buying multiple session packages, but having worked in a commercial gym setting for over 7 years- I've seen several aggravated gym members because of the above circumstances.  Making a choice to hire a Personal Trainer should be a very positive experience.  I've worked with some fitness professionals that I'd recommend, and some I'd tell you to avoid like the plague.  Having seen the good and bad,  I want to stress before hiring a trainer make sure their focus on helping you achieve RESULTS and not meeting their monthly sales goal.

Resolution Madness......

Every year around this time gyms and health clubs are filled with people with the goal of achieving better fitness and health in 2012.  Vitamin and supplement sales also increase, especially weight loss products and various "fat burners".  In some sporting goods stores there are empty shelves where the exercise equipment belongs-  weights, bands, and other fitness products have been sold out for about a week now and they are ready to used as tools to create a lean and chiseled physique.

All of this is brought about with one famous saying:

MY NEW YEAR'S RESOLUTION IS TO....... lose weight, get in shape, eat better, not be fat anymore, run a marathon, look good in a bikini, lose my spare tire, look awesome in a man thong (god, I hope not), get a 6 pack, lose the fat on my legs/butt, etc.

Gym membership sales skyrocket!  Personal Training revenue is through the roof!  Some health clubs have a waiting list for the cardio equipment.  Group X classes are filled to capacity.  At some fitness centers parking is so crazy, people have to walk half-a-mile to get to the entrance (sadly, it's probably a better workout than they'll get inside the gym).

Not much success will be achieved here, if my calculations are correct... 

This time of year is really irritating to me, which is surprising considering I am a Personal Trainer and I can easily increase my client list (if I had space).

I'm not against anyone having a GOAL or a RESOLUTION.  I'm actually a big believer in goal setting, and I encourage people to exercise more and eat better on a daily basis.

I don't mind that commercial gyms and fitness centers are so crowded people feel like sardines. I work at a private training facility and lift at a University weight room and a small warehouse gym.

Most of my clients have been at my facility for a while and are trying to get better every session - not start training harder because it's their "resolution".   As far as the University weight room, it's a little more crowded than normal, but most college kids usually train hard year round.  The warehouse I train at is strength training compound, everyone is focused on hitting PR's and getting ready for the next power lifting meet or athletic season.

My problem with this time of the year is that the desire most people have to "Getting FIT in 2012" only lasts a month or so, then begins to fade.  Some time during the month of February it's acceptable to be lazy, eat Twinkies and ignore all the "fitness" goals that people have set for themselves, yet haven't come close to reaching.

2012, the year of ABS!!! 

This time of year it's normal to go to a restaurant and order grilled chicken and some steamed veggies, but a couple months from now I get looked at like I'm vain or shallow and am only concerned with my appearance for ordering a "clean" meal.  If I choose not to have a beer and drink water instead, it's socially acceptable January 1-14th, but after that, "Come on man, have a beer- playoffs are on".

Going to the gym on a Saturday is something to be proud of for the next few weeks, but after that I hear things like, "Don't you do anything fun" and "Let's hit up a bar to watch the games, forget the gym".

Almost every year right about Super Bowl time, the whole "Get Fit CRAZE" turns into "GET FAT (er)".  It only takes about one month for the willpower to evaporate and most of society to get back to the beer guzzling, chicken wing eating, laying on the couch slobs we are used to seeing.

Before we know it the gym parking lots will be half-full, then almost empty.  The Saturday morning "boot camps" will soon become a ghost town because people will be headed to the beach.  The  Group X classes will go from having people lined up at the door to trying to recruit people to come inside.

Are we that weak of a society that our health and well being is only important for around a month?

Instead of a "Resolution" people should make a "Commitment".  A life long commitment to improve their fitness level, better food choices, and reduce mental stress.  Of course, there are more important things in life than being in great shape- staying out late drinking, eating comfort foods, and staying home so you don't miss your favorite TV show are all acceptable reasons to skip a training session and damage your health.

If you're passionate about getting in GREAT shape this year, set your goals HIGH, and ACHIEVE them.  Don't let others drag you down, make this your best year yet!

But, for the next 4-6 weeks be patient with the herd of people fighting for a treadmill so they can perform an intense walk at 2mph, and talk on their cell phone while cranking away on the elliptical.

Welcome to "Resolution Madness".

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.......