Archive for the ‘Bodybuilding’ Category

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1. You can follow a well-designed training program to a T, but if you’re not doing the simple things such as drinking enough water and getting adequate rest, you’re just spinning your wheels.

2. It’s going to be hard, and it’s going to suck — there’s no easy way around it. Welcome and embrace the suck factor. Balance is to be appreciated, but recognize that to a certain extent you’re going to have to trend further away from that to get the desired result you’re looking for. Nothing amazing ever happens by staying in the middle. If you want to make significant changes in your appearance, suck it up.

I’m not saying you should suffer, but it’s foolish to think that it shouldn’t be difficult.

3. It’s a clear observation that completely disregarding the importance of proper nutrition is foolish, to say the least.  Look, I get it — it’s incredibly hard. But consider how many benefits have the potential to dramatically improve your physique and performance if your diet was on point.  Understand that there is a trade-off and you have to exercise serious discipline (not restriction).

4. At the risk of ruffling feathers, most folks would see promising results if they mitigated liquid calories (juices, alcohol, etc.) and increased their daily protein intake.

5. Progress takes time to manifest, and it’s no different than cooking up a fine meal in the kitchen. Don’t rush it. Be patient.

6. How many calories you burn in a workout pales in comparison to what you do the other 22-23 hours during the day. With that in mind, a lot who struggle to get lean overlook the value of daily activity.

As a frame of reference, my activity level is pretty darn high when you factor in my own training, and the hours I spend coaching my clients.  It’s the very reason why I have to eat a substantial amount of high quality calories in order to maintain my body composition. Now compare that to someone who works at a desk all day.

Get up, and get more movement in.

7.  Your environment can overwhelm you if you’re trying to improve your approach on the nutrition front. So, if you find yourself always hopping on and off the horse, you need to do a better job of preparing your meals ahead of time.

8. We all have our trigger foods. We tell ourselves just a few bites, but they’re just too irresistible. As much as I love pizza, it doesn’t give me a solid ROI in terms of having a positive outcome on health and body composition because I just end up eating the whole box.  There’s no guilt, but that’s just way too many calories. If you can’t control your portions, look into the possibility of cutting it out (for the time being).

9. It doesn’t matter what training protocol you do. You can’t out-train a destructive lifestyle. Regardless of the training method, all you’re doing is breaking your body down.  What you do outside is going to dictate your results. If you live for the weekends, you’re not going to get anything in return.  Yes, there are people who can get away with eating crap, and getting minimal rest. But, there is a tipping point.

Good intentions and justifying yourself on social media doesn’t mean much. Consider the different elements in your lifestyle that are a hindrance. Work to gradually change them and in turn, you’ll maximize results in the gym.

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On a few occasions, I’ve worked with people in the past thinking that just because they invested in my services, results were magically going to be handed to them on a silver platter.

Wishful thinking.

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Sorry to burst your bubble, but you still have to work hard. Regardless if you’re working with a professional or not, you’re really not going to look much different with that type of mindset. I’m all for offering some insight, but let’s be real here — it’s pointless if you’re not willing to adhere to some level of discipline.

 


Countless of times we overlook the value of quality nutrition

 

Amazingly enough, this dilemma isn’t a rare occurrence. Countless of times a lot of folks across the population overlook the value of quality nutrition.

Yes — you can experience modest improvements in body composition just by training (granted you stay consistent), even more so if you’re relatively new to weight training. But you’re sadly mistaken if you think you can get away with a poor nutrition regimen.

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Keep this in mind: the more disciplines you improve, the better the results.

 

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1. Performance based goals yields better long-term results. Being able to do a chin-up(s), deadlift 1-2x your bodyweight, or simply move without pain — the confidence that comes with that is advantageous to your overall health.

2. A well-qualified coach can be a great addition to your progress. But at the end of the day, he/she is not going to spoon feed you. You’ve got to take ownership of your own health. If you don’t give anything, don’t expect anything.

3. Band-resisted Deadbug is a great drill to do before you hammer squats or a deadlift because it encourages you to keep a neutral spine, and your anterior core engaged.

4. Alignment and how well you move is going to determine the loads and stress on your joints. You’re body is amazingly adaptive, so always ensure you’re moving with proficiency.

5. If there’s one thing that working in a commercial gym has taught me, it’s that most folks go through the motions. Bust your ass and focus on getting stronger. Watch what happens.

6. Pizza is life, period.

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7. Get lean and strong with the prowler.

8. If your diet consists of minimally processed foods, you’re body will pay you back. If you eat crap… well, we all know where this is going.

9. You don’t have to be an athlete to train like one.

10. Surround yourself with like-minded individuals. More often than not your mindset is taken to a different level.

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11. Squatting ass-to-grass or deep squatting is primarily governed by genetics. You can improve range of motion through various mobility drills and soft tissue work, but it’s ignorant to assume that everybody should squat deep. Assess, individualize, and prioritize.

12. A lot of shoulder, elbow, and wrist problems can be cleaned up by looking at scapular positioning. The site of the pain is not always the source.

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13. Standing on a BOSU or wobble board, and performing an overhead squat while holding your cat in one arm is not “functional training”. There’s nothing more functional than lifting heavy ass weights off the floor. Stop training for the friggin’ circus.

14. If you make the mistake of restricting too many calories in your attempt to lose weight, your efforts will bite you in the butt the moment you say, “F*ck it” and pig out.

15. Consume as many calories as you can whilst still seeing results. There’s plenty of time to make adjustments.

16. So cool to see my articles getting published back home in Saipan.

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17. The more disciplines you improve, the better the results. That said, I’d have to say that mitigating alcohol consumption and adding more protein into your diet is the most effortless thing you can do to start burning more fat.

18. Never sacrifice form to lift or move more load. Movements that begin from the spine is an indication for future back pain. Move well, then move often.

19. Must have supplements: Vitamin D, Probiotics, Cod Liver Oil.

20. I hate Farmer Carries and Bulgarian Split Squats, but man do they make your body change.

21. Fat loss is simple by design. Unfortunately, we make things more complicated than it has to be.

22. Don’t be demoralized by how much more you have to do. Rather, appreciate how far you’ve come.

23. How’s this for a baller photo? #ThatViewDoe

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24. If you’re having difficulty learning how to deadlift properly, try the landmine deadlift. It encourages you to shift your weight posteriorly imposing much less sheering force in your lower back, and your grip isn’t a limiting factor.

25. If you’re trainer or coach throws you into the workout without an assessment, RUN!

26. Take all the pills and powders you want. If you’re not employing the simple things such as drinking enough water and getting enough sleep, you’re wasting your time.

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