Archive for the ‘Fitness’ Category

If you’ve been training for quite some time, you’ve hit that proverbial bump on the road on more than a few occasions — and you’re pretty familiar with it.

You dust off your shoulders, and keep on keepin’ on.

If you’re relatively new to the iron game, nothing is more frustrating than realizing you’ve hit a plateau because it feels like an eternity to get out of it.

Whether your goal is to become insanely strong, get lean, or a bit of both, it’s never a pleasant feeling when your progress comes to a halt.

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Plateaus are a natural occurrence, so don’t lose sleep over it when it happens. You apply the stress, then your body adapts. That’s how it works.

There are so many variables that can be at play here, but the number one way to get out of it is to…

Address Your Diet

 

Newsflash: It’s not your training program (to some extent).

I find it oddly amusing that when we presumably hit a plateau, our natural inclination is to pull the trigger on our training routine. Panic ensues and we immediately overhaul everything. Admittedly, I’ve made this mistake in the past a number of times, so I can totally relate. I can’t tell you how many times I’ve went program hopping only to find out years later that my nutrition game was horrible.

Having a well-designed training program makes a huge difference, but what is often overlooked as the possible cause is the diet.

Strength training by itself doesn’t work all that well. Yes — you can experience modest improvements, but exercise on it’s own without nutrition produces mediocre results.

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Whether you’re not getting enough protein, going over your allotted carb intake, or simply consuming too many calories, make the necessary adjustments rather than waving the white flag.

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One of the things I try to impress upon for folks who’s primary goal is fat loss is the importance of daily movement (and, of course, nutrition). It’s no question that what you do in the gym pales in comparison to what you do the other 23 hours of the day. 

It’s virtually impossible to quantify any result if you spend half, if not, most of your day sitting down.

Here’s the easiest exercise you can start doing today:

It’s really simple: Go for a walk

 

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Today, seemingly, everyone falls prey to the notion that exercise has to be gritty and hardcore. Granted, to a degree you have to strain your body if you want to make significant changes (you’re delusional if you think otherwise). And, while it may not be as impactful as lifting weights, make no mistake that walking every day does wonders for the body.

Many discount the value of walking because they feel the need to go 100% all the time. Being partial to one method or scheme doesn’t pan out well. You can gain a lot of benefits by working both sides of the training spectrum.

Of the many benefits, the biggest one I want to outline is improved nutrient partitioning. This basically means that your body becomes more efficient at utilizing the foods you eat — improved digestion, improved insulin sensitivity = fat loss machine.

Don’t complicate things. Aim for 30-40 minutes every day.

A simple way to put this into action is to walk 15-20 minutes after every meal.

Workout Of The Month

Workout of the month with @jtsuji5. #StrengthTraining #Honolulu #Hawaii #jiujitsu #kajukenbo

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In the day and age we live in, it’s mind-boggling how many of us fail to take advantage of the available tools and resources we have at our disposal. Yet, funnily enough, we continue to weep and complain about how “hard” we have it.

For instance, you can hire a qualified trainer and have a pretty solid plan laid out… BUT, the ability to actually put in the work is no where to be found. Sorry, folks. You’re not entitled to anything, and results aren’t going to be handed to you on a silver platter.

Truth hurts.

1. Embrace The Suck Factor

 

It’s quite humbling that more and more people are starting to know who I am and what I do. That having been said, whenever someone tells me the ol’ I need to get in shape before I go to the gym excuse, I just shake my head.  That’s like waiting for the other three tires on your car to wear out before you take it in for repair — it makes no sense whatsoever.

Look, it’s hard and we all have grueling schedules. Suck it up! And, guess what? We’re always going to be put in less-than-ideal circumstances. In fact, something I’ve learned from working with my clients is that conditions are never going to be perfect (and are rarely in your favor). At some point you’re going to run out of excuses, and realize that you can’t get much done if you only work on the days you feel good.

Understand that taking care of your health, getting stronger, looking and feeling good, is a choice. It’s your choice.

Give forth an honest effort and work to make it happen.

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2. Alter Your Environment

 

When you’re trying to get in better shape, it is, in fact, a daily struggle. At times it can get lonely, and it’ll feel like you’re walking on a thin ice — which is why having a supportive environment is more favorable.  It’s surprising how a lot of people have next to no support. There’s a ton of value in being around other people who want it as bad as you do, and you’re cutting yourself short if you try to do it alone. When you surround yourself with like-minded folks, you automatically tend to do better.

The best program in the world won’t mean a thing if you can’t execute it to a T. Having support from your family, friends, or even your co-workers goes a long way.

If you find yourself always hopping on and off the horse, it’s time to establish an environment that’s conducive to your goals.

3. Change The Dial, Don’t Stop

 

For some, diet and exercise is synonymous with depression and unpleasantry.  The thought of rolling out of bed to workout doesn’t get them excited.  I don’t know about you, but what I find depressing and unpleasant is the thought of having to pop medication like candy.

An invaluable lesson I’ve learned from my years working at a commercial gym was that if you work easy, execution becomes hard. If you work hard, executing becomes easy. To give context, it’s much the same with training. Initially, it will be hard, but once you get the ball rolling, it becomes less difficult. Working diligently improves the odds of success. It’s all in a matter of staying consistent.

I’m all for taking breaks when needed, but it’s another thing when you completely fall off the wagon, and unfortunately, that’s what ends up happening.  It’s virtually impossible to quantify the results when that becomes the recurring theme. The training never stops, folks. The dial just changes.

Workout Of The Month
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