Posts Tagged ‘Honolulu’

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. Don’t get me wrong, low-intensity cardio is still important, but you’re not doing yourself any favors by doing only two hours of cardio five days a week. Mix it up.

 

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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

Most people already have a general idea of what to do with respect towards achieving a better physique. They do everything right. They consistently put in the work, and they follow all the right advice — they’re pretty much hell-bent on doing whatever it takes to get from point A to point B in the quickest way possible.

Regardless of what the goal may be, the recurring theme (unfortunately) always seems to be people not getting the results they’re looking for.

Here’s four reasons why you’re not seeing results.

1. Lack Of Discipline and Work Ethic

 

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If there’s one thing that working in a commercial gym has taught me, it’s that most folks go through the motions. This absolutely drives me nuts.

Getting out of your comfort zone is necessary if you ultimately want to look better and perform better. Taking selfies in the gym and posting your workout on social media does not equate to productivity in the gym — you’re just a douche.

2. You Don’t Even Lift

 

Following up with the point above, nothing beats hard work.  What’s most unfortunate is people falling prey to fads and gimmicks promising fast results. There’s a reason why compound movements such as Squats, Deadlifts, Pull-Ups, Presses and Rows are staples in so many strength training programs. Adhering to the basics and training with intensity gets the job done.

Prioritizing compound movements are going to give you a more impressive physique than you’d get from curls and sit-ups.  If you think for one second that you’d be better off without them, something is seriously wrong with you. Get bigger, stronger, faster, and leaner by sticking to the big lifts before you think about isolating your arms and abs.

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3. Train With A Purpose

 

While I do think far too many people place too much of an emphasis on advanced training protocols, you have to appreciate how beneficial actually having a plan can help. As the old adage goes, “Failure to prepare is preparing to fail”.  You’d be wise to take that into consideration because at the end of the day, you have to train with a purpose.  You’d be hard-pressed to find anybody with a good looking physique that doesn’t track their progress. Establish a plan and get after it.

4. Hydration and Sleep Are Kind Of Important

 

Let’s face it: the vast majority of the population are constantly dehydrated and are sleep deprived. In fact, in addition to how negatively it impacts performance, studies have shown that dehydration and sleep deprivation leads to an increase in fat mass. You can follow any training program to a T, but if you’re not doing the simple things such as drinking more water and getting enough sleep, you’re just spinning your wheels.

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Become An Insider

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A few months back I hit the three year mark as a trainer. This was a big milestone for me considering I’m in an industry where the vast majority burn out within 1-2 years (sometimes even less). Although I’ve only been in the game for three years, I’ve learned quite a ton and gained a unique perspective.

Here are some of the lessons I’ve learned:

1. There’s a lot of hard work involved

 

This should come as no surprise. It’s really silly to think you can skip steps and avoid the process — like there’s some magic formula. Quite frankly, that type of thinking is repulsive. Pay your dues. Everyday. The vast majority that don’t “make it” fail to understand the simple concept of hard work.

To go against this grain just spells entitled douche bag.

2. Professionalism goes a long way

 

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As a kid, the one virtue that was drilled into my head over and over again was humility (thanks Ma). You’re not superior to your craft and others. That’s why I continually stress the importance of never looking down and thinking you’re above everything or anyone.

Let me tell you, when it’s time to shut my mouth and learn, I take my trainer hat off. I can make a legitimate argument that that’s what paid dividends to my success early on.

If you want to standout, conduct yourself like a professional — serve as an example and an inspiration.

3. You can’t help everyone

 

I can’t stress this enough. When I first started out, I wanted to help everyone. The reality that quickly took place, however, was the complete opposite — I learned the hard way that you can’t help someone who doesn’t genuinely want help.

There is a fine distinction between someone who says they need help, and someone who actually wants help. With that in mind, it’s virtually impossible to help everyone that crosses your path. This was such a tough pill for me to swallow considering my optimistic nature.

So… in the grand scheme of things, actively seek out people who actually want help.

4. Have positive interactions

 

This, in many ways, ties into the second lesson mentioned above. Being good at what you do is a given — no way around that.  It’s essential that you do your work and get really, really, REALLY good at it. However, further down the road, having positive interactions and building relationships makes a bigger impact.

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As a frame of reference, my former employer back when I used to teach P.E. was such a huge influence in my life he and I became good friends. In fact, he was the one that made the intro to the owner of the gym I currently run my business in. Some would label that situation as luck (which is sort of true), but this is a perfect example of where preparation meets opportunity.

5. Be clear and concise

 

Understand that people are inherently skeptical, and trying to impress them doesn’t do any good. On many occasions, I’ve had my clients nod their head whenever I tried to articulate the reasoning behind a certain drill and/or exercise — it’s safe to say they didn’t know what the hell I was saying. With that said, you have to understand that everybody caters to simplicity. In the realm of strength and conditioning, minimizing trainer jargon and becoming proficient in your communication skills is paramount.

The best trainers and coaches in the world are the ones who are able to convey their message as if they’re the client.

Think and act like a trainer, but speak like a client.

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Become An Insider