Posts Tagged ‘Hawaii’

Let’s face it, cardio is bone-numbingly tedious. There’s ample evidence that suggests long duration of steady-state or low-intensity cardio leads to muscle loss. Simply put, it becomes counter-productive. Now, if we’re talking about having a positive impact on your performance and body composition, you’d be hard-pressed to find a better solution than adding “finishers” to your workout — it does a fantastic job of building muscle, maximizing fat loss, and improving conditioning.

You’re basically increasing your energy expenditure at the end of your training session to elicit high levels of metabolic stress.

For the record, watching folks spend two hours on a treadmill drives me insanely nuts.

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1. Sled Work

 

Sometimes you just need a good kick in the ass to toughen you up. Hence, the sled.

The vast majority can agree that there’s really nothing more badass than moving heavy weight on the sled. But… they’re brutal, and they also make you question your sanity (in a good way).

Push it. Pull It. Drag it. Move it.

 

2. Landmine Complexes

 

Just to be clear, I think traditional barbell complexes are absolutely fine. If you can do them, do them. Generally, though, I don’t like them because a lot of people royally screw it up, particularly beginners. You also have to understand that the further you go into a fatigued state, one thing is constant — your form will start to break down. That is why I’m more partial to setting up with the Landmine. They’re safer. Nuff’ said.

Try this:

  • Landmine Squat x 8
  • Landmine 1-Leg RDL x 8/leg
  • Landmine Deadlift x 8

Repeat for 3-4 sets.

 

 

3. Kettlebell Combos

 

While the sled is my favorite tool to use, the kettlebell would be a close second.  This piece of equipment is one of the most versatile tools you can have at your disposal.  As such, everybody should learn how to properly use them.

Option 1:

  • Kettlebell Swing x 12
  • Push-Ups x 8
  • Kettlebell Goblet Squat x 8
  • Push-Ups x 6

Repeat for 3-4 sets.

Option 2:

  • Kettlebell Swings x 20
  • Front Plank x 30 secs

Repeat for 3-4 sets.

Takeaway

 

Despite what you might’ve been told, cardio doesn’t have to be relegated into just countless hours of walking on the treadmill or elliptical. These are some of the simple protocols you can use to add some spice into your training, but also speed up your progress.

Speaking of which, I’m happy to announce that I’m taking clients for my online fitness coaching. If you want to get stronger, build lean muscle, and decrease body fat, learn more about my coaching here. Follow the link and I’ll contact you as soon as possible to see how I can help.

Let's Get It Started

Now that the calendar has switched over another year, it’s safe to say we’ll be seeing a lot more people in the gym.  By no means is this an attempt to downplay their attempt to get in shape. Far from it. In this post, I want to share some tidbits I’ve learned this past year. Here they are:

1. It doesn’t matter what training protocol you do. You can’t out-train a destructive lifestyle.

 

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Perhaps the biggest perk of regularly working out is that you can afford to have higher allotment of indulgence. Meaning, you get to drink and eat more. To that end, it’s amazing how naive we are to think that progress is made in the gym.  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.

2. Being busy doesn’t necessarily mean productivity.

 

essentialism

When I first started out as a trainer in a commercial gym, I did everything and anything to fill up my time slots. Early in the morning, sure thing.  Late afternoon, you got it. However, the more I advanced and grew, I realized that I had to be more efficient with my time — especially now that I’m a business owner. Greg McKeown, the author of Essentialism, refers to this as discerning the vital few from the trivial many. To give context, you have to recognize what’s important — and from there, you prioritize.

3. Prioritize single-leg work. You’re welcome.

 

Just to be clear, I’m not against lower body bilateral training.  In fact, I love the squat and deadlift. I’ve achieved a 315lb Front Squat, and a 405 Deadlift. Your body, however, takes a beating. There’s only so much load that it can tolerate before it starts to breakdown. So, why not split that load in half and do it one leg at a time. You still get a comparable training effect without imposing a ton of sheer force on the spine. You’d be surprised at just how much value focusing on single-leg work can bring.

4. All the training won’t matter if your diet royally sucks. (Get this through your head)

 

This ties in with the first point above. 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).

5. Being strong doesn’t mean jack sh** if you move like a tin-can.

 

If you’re as strong as an ox, good on ya’. But if you can’t move well, you’re not going to be able to perform at a high level. Don’t be like the traitor from 300.  Maintain quality of movement by devoting at least 5-10 minutes on the foam roller in conjunction with your dynamic warm-up.

Trust me.

It’s much easier to maintain, than it is to regain it back.

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6. If you don’t like the way you look, do something about it.

 

We can’t all look like a bikini competitor, model, or physique athlete. But that shouldn’t stop you from training to improve your appearance. How you look is a testament to your health and vitality — take pride in it.

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Become An Insider

Well… It’s that time of the year again. With 2016 coming to a close, building muscle and concurrent fat loss is on just about everyone’s mind.

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Okay.

I’m not a dietician or nutrition expert nor do I market myself as one, but I do want to highlight why most people fall short in their attempt to get results.

Eat More Protein

 

A constant observation I’ve made in my work as a trainer and a coach is that most people do not get enough protein in their diet, particularly females as they tend not to be huge meat eaters. It’s an ongoing debate as to how much protein you should actually consume.

But, nevertheless, the undisputed way to get lean and improve your body composition is, protein.

It’s painfully obvious, but believe me when I tell you this — rarely are the simple things employed. I’ve had so many consultations in the past where folks claim they’re doing everything they can to get in shape, but the elephant in the room always seems to be a lack of sufficient protein in their diet.

Increase your portion size, make a protein smoothie, add more whole eggs or egg whites, have some greek yogurt — it’s absolutely essential that you get enough daily protein in order to build appreciable size, strength, and muscle.

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Moreover, you have to understand that a protein-rich diet does an amazing job at increasing your metabolism and limiting hunger. Couple that with an intense strength training program, and you’re in for a sweet ride.

Wrap- Up

 

So, by taking this into account, the general recommendation is to consume approximately one gram of protein per pound of bodyweight — watch what happens.

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