Category Archives: Fitness, Nutrition & Health

Why let your body rot?

“Life is to be lived. A nobel saying, yet life is also suffering and endless struggle. To life a full life you must learn to survive, become resilient and above all else, be human.”
 
It’s fair to say some start off with a better hand than others.
 
Same goes for athletic attributes, some people are just better than you from day one due to having a better pay out in the genetic lottery.
 
If that offends you because you feel no one is better than anyone else then you’re just being naive.
 
Talking objectively life just isn’t fair, it is what is it.
 
Now, this doesn’t mean you can’t progress and really carve something meaningful out of what stone you have to work with.
 
Just because one master sculpture has marble to work with that doesn’t mean they will create a masterpiece, it just means they’ve got better raw materials.
 
Same goes for you in your life.
 
Relating it to fitness, you have your body, now you can bitch and moan about how it’s not as good as someone else’s and even use that as an excuse to make little to no progress, I personally won’t begrudge you that, however while I will accept that choice I won’t respect it because you can do better.
 
We can all do better, or at least strive to.
 
You don’t need to be a world champion, however you do need to be better than you currently are.
 
Not in thought or feeling but in practice.
 
Are you getting better year to year, or are you letting life grind you into a broken mess of injury, illness and disease?
 
20-30min per day, that’s all you need to become anti-fragile.
 
If you claim not to have that time I will call bullshit it every time because you’re just being lazy due to your own physical wellness not being a priority.
 
Don’t do it to yourself, please.
 
Life is tough enough as it is, the least you can do is look after your body, in fact below is a little something to consider, it’s a example of 20-30min of activity for an entire week (doesn’t mean you need to do all 7 days, I just felt like giving you 7).
 
All of the below will be done for 20-30min.
 
Day 1 – Kettlebell Swings (single or double arm)
Day 2 – Mobility Work (yoga flows etc)
Day 3 – Clean & Press (any object of a decent load)
Day 4 – Skipping, or some conditioning work
Day 5 – Pull Ups or Climbing
Day 6 – Loaded Carries (any object of a decent load)
Day 7 – Mobility Work (yoga flows etc)
 
You’d be amazed at how the above can improve you life.
 
Of course you don’t need to do any of the above, it’s just the wish of a foolish old man who’s seen too many people end up in a shit physical state due to neglect that you’d avoid this unfortunate outcome.
 
The choice in the end is ultimately yours.
 
Remember, “Grow strong, not old.”
 
Enjoy,
Ross
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***Why training 2-3 days per week is actually better for you than 5-6***

Across the years of ramblings you’ll find many a message on here.
 
Some align and fit together nicely while others contradict each other.
 
Each post is often written based on its own context, however in fitness you will find that most of the time things don’t really line up, unless you loos specifically for things to make it happen.
 
Take the above, training 5-6 days per week is 100% the best option for some people, especially competitive types or those with specific goals.
 
In fact, hitting up to say 15 sessions or more per week is the way for some, just not all.
 
Would it be great if everyone could train multiple times per day?
 
Yes, if you look at all the information, both imperial and anecdotal, you will find that training for around 45min per session (that is time spent in the working zone, that doesn’t include warm up/cool down) done multiple times per day is literally the best way to train.
 
There is only not problem, it’s not viable for 99% of the people.
 
Okay, maybe 98%.
 
You see while the above is great on paper it doesn’t take in to account that little thing called ‘life’ for most average people.
 
Yes you are an average person, just like me.
 
As such you don’t need to total 800+ training sessions in a year, you just don’t, I mean come on people, yo’ve got to live as fulfilling life that has more than just training in it (unless you’re a super athlete and paid to do a sport/train, in which case you do your job).
 
This is where you find training 2-3 days per week helps.
 
It seems like it’s not enough.
 
Trust me I understand that agonising pang.
 
At one stage in my life even saying those words would freak the shit out of me and I could swear that I’d just instantly gained 3% body fat from uttering such heresy.
 
Obviously that didn’t happen, however it was quite the large clue that the ‘healthy mindset’ of fitness has become poisoned and in fact my addictive personality had taken over.
 
You see my end there is a tendency to replace one addiction with another, that’s a story for a different day though.
 
So what can training 2-3 days per week do for you?
 
Well….
 
– More freedom to have a life & pursue other pleasures
– Require logical training (no fluff, just productivity)
– Ample recovery
– Higher adherence as getting 2-3 days in out of 7 is easy
– Reduced stress
– Progress (due to actually recovering – SAID, GAS, etc)
– Time, you get more time and that is a precious thing
 
With the points about they are all pretty self explanatory.
 
The big three though are having less Stress due to not needing to live in the gym, if you only train twice that’s cool, whereas having set rota of 6sessions and when miss one you freak out it just doesn’t make for progress.
 
Also training less days means that you are more productive and can really give it a good effort and then actually recover enough from said session to legitimately progress your next session. Very hard to do if you train all the time.
 
Lastly is the fact you’ve just got more time.
 
This means you can give more attention to life, perhaps even tidying up your nutrition or just generally being more chilled because training is there to enhance your life not take it over.
 
Now I can’t just let you go without a little something.
 
This is not body body building, it will be for overall strength and conditioning, if you would like a specific example let me know in the comments below.
 
Here is a small template for training 2-3 days per week.
 
Day 1 – Posterior Chain Focus
Day 2 – Full Body Focus
Day 3 – Performance Focus (optional)
 
Some training ideas:
 
Day 1 – Posterior Chain Focus
A1 – Deadlift (any variation): 5-25 total reps
B1 – Pull Up: 50-100 total reps
C1 – Odd Object Clean & Press: 10-100 total reps
 
Day 2 – Full Body Focus
A1 – Squat: 50-100 total reps
A2 – Dip: 50-100 total reps
B1 – Bent Over Row: 50-100 total reps
B2 – Press Overhead: 50-100 total reps
 
Day 3 – Performance Focus (optional)
A1 – Power Clean or Snatch: 5-25 total reps
B2 – Push Jerk: 5-25 total reps
B2 – Sprint: 30-60m
C1 – Loaded Carry (any position/variation): 10-20min
 
Give training less an honest effort, you’ll be amazed at the results you can get from doing less better.
 
Enjoy.
Ross

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7 Interesting Intervals.

Sadly we live in a world where the larger majority of people don’t wish to know ‘why’ something works, they just want something that works.

Now, what works will largely depend on these following factors:

– Training age
– Chronological age
– Health status
– Physical status
– Individual difference (genetics)

We can throw in a few more however those are some pretty notable ones people tend to miss along with this one:

– What is the desired outcome/goal

It’s fair to say not everyone wants to know how things work.

This is cool, however that means that said people should do as they’re told because if they don’t wish to know more than they don’t get to sit at the big table.

A fair compromise, wouldn’t you agree?

Well here are the intervals for you, no further detail, just protocols you can use, then reuse time and again.

1 – 30/30/30 –

Pick on lift and do 30 seconds on, 30 seconds off for 30 rounds.

2 – 12/8 x20min –

12 seconds all out sprint, 8 seconds recovery, repeat for 20min. Use a watt bike or erg for the ability to track power output (make sure it stays high/consistent).

3 – 30/60 x30min –

Pick one movement/activity and do 30seconds work, 60 seconds rest, repeat for 30min.

4 – 1/2/3/4/5 –

An accumulation of work. You start off doing an interval of 60 seconds, then rest 60 seconds. Next do 2min of work and rest the same 60 seconds, then 3min of work and so on, all the way up to 5min. Hill sprints are nice here.

5 – 20/20/20 –

Pick two opposing movements/activities.

Perform the first for 20 seconds, rest 20 to change moves, perform the second for 20 seconds, repeat for 10-30min.

This works well with classic lifting movements.

6 – 5/15 x10min –

5 seconds on, 15 seconds off for 10min, best served with power related movements, such as medicine ball slams, rope slams, etc.

7 – 5/2.30 x30min –

5 min on, two and a half off. A classic aerobic interval.

Try this with loaded carries of 30-50% body weight, by the end of 30min (4 rounds) you will know its benefit.

There could be many more options.

In truth the original title of this was 17 Interesting Intervals.

Why did I chop it down to 7?

Put simply it’s because simply copying protocols won’t get you anywhere because you will always lack that deeper understanding of why you are doing what you’re doing.

While I may know the reasons for the above, you still don’t and that won’t help you become better, either as a coach/trainer or a person who enjoys training.

My real advise is as follows:

Learn how to program based on correct work to rest ratios for performance.

This is instead of doing what every other jackass does just to make people tired.

If tired is how you want to feel then go run marathon, do 1000 burpees, or 20 3min rounds on the bags, you will feel nice and dead however you might not get any benefit from it.

Go away an learn about interval programming, what true HIIT actually is, for the love of all that is holy do better because you owe it to yourself.

Enjoy,
Ross

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Why inclusivity is destroying fitness.

Controversial, right?

In a world where everyone is now special, needs a cuddle and has to have everything just as they need it otherwise a safe space, blanket and glass of warm milk are required, we’re truly becoming detached from reality.

Don’t get me wrong, or do, it doesn’t really matter.

Being inclusive and trying to appeal to a wide audience isn’t the devil, however it is leading to people putting feelings above what is perhaps needed or practical.

While feelings matter if we don’t ever learn to deal with the uncomfortable ones we can’t grow as a person.

Too much people now and everything spoon fed to them.

The regression to a childlike attitude in the growing population of adults is frightening because as time goes on and the larger majority become mentally softer it leaves the door wide open for nasty things to happen.

Without hardship you can’t develop a level of toughness required to survive.

You can see it in fitness across the modern world.

Pandering, kid gloves, pointless praise and more.

It’s the adult equivalent to pinning up a child’s picture of a macaroni owl on the fridge and saying – “Wow, this is so GOOD” when in truth you know it’s a piece of shit that looks nothing like an owl and that it was made in the dark using their feet, yet you say it does to protect their feelings.

Yet you teach a child that for something else to go on the fridge it needs to be better than this… ‘owl’…. tough as it might be it helps the child grow and start to appreciate the need for standards, effort and ‘good work’.

Praise is only given when deserved, it shouldn’t be on tap.

If it is then it means nothing.

These days though there can’t be any negativity because negativity (constructive criticism) is the devil!

It’s not you know, it’s a necessary and essentially part of life.

Being all inclusive and trying to cater for everyone (in fitness) is the same as leaving the tap of praise running.

We need structure, we need levels of hierarchy (yes, I said it) because this helps uphold a standard and allows for people and the industry to grow.

Why lie to people and tell them they’re doing well when in reality their standard/quality of fitness/result is akin to that of the macaroni owl.

True enough everyone starts somewhere.

This doesn’t mean that we bring down everyone else level/standard to appease the bottom feeders.

Dragging everyone else down to make others feel better is backwards, this is why inclusivity and catering for everyone is destroying fitness and even overall standards across the broad scale of life, in my opinion anyway because that’s all these ramblings are.

While many won’t agree that people need to find a level or as some say ‘their place’ in the world, without such things in place to sort the wheat from the chaff and provide the protectors and people who will do what is needed, the door will be left wide open for some nasty things to come through it without any resistance.

What do you think?

Please do share your thoughts below.

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Hello life stress, my old friend

On a scale of 1 to ‘for the love of all that is holy, not again’
 
How stressful is your life?
 
The other day a video found its way from my phone to the mythical place where dreams are born and also go to die; Instagram.
 
A classic satire piece about people who claim stress is the cause of al their problems.
 
Specifically stubborn fat, classically belly fat.
 
While this may indeed be true in some cases, plus there is some info worth delving in to regarding excessively elevated levels of cortisol, insulin resistance and a whole host of other things such as adrenal fatigue, that amount of excessive and sustained stress isn’t not that common.
 
Ah, I can hear it all ready – “Well you don’t know me, blah blah blah.”
 
Okay, I get it, you’re special and your life is far harder than everyone else’s. Now hush and go back to your doughnut.
 
We tend to take our bodies for granted you know.
 
Stress, while a tragic an horrible thing to be under, it’s not quite a simple as people think.
 
I’m sure you’ve heard the terms eustress & distress.
 
If you haven’t then this is a nice play to start and you can delve further from here:
 
 
Here is what they mean in short:
 
Eustress – positive stress
Distress – negative stress
 
When people come under fire from life they see it immediately as the negative form, which it might be however it might not, a topic for another day.
 
So you’re under a lot of stress, thus gaining fat is the result.
 
Because the stress is making you overeat, which it kinda is and at the same time you’re making the choice to over eat due to how it makes you feel (habit = trigger, response, reward etc).
 
To combat this you go to the gym and absolutely destroy yourself with all the HIIT (which isn’t really HIIT), multiple classes and 2+ hour sessions as the norm 11 days per week.
 
Yet you still continue to gain fat.
 
Stress clearly is the culprit, or is it?
 
Well yes and no, you see the truth is this; the picture is far bigger than you’re perhaps willing to see and stress is perhaps only one, or maybe three pieces out of a 100 piece puzzle.
 
Yet given how it’s easy to blame and vilify we will do that instead of seeking the root cause/other factors.
 
Fun fact; you need stress to survive 🤗
 
One of the main reasons we are where we are is because of our ability to adapt and overcome multiple stressors.
 
Pretty neat right?
 
Right, I’m rambling so I better get to the point.
 
Stop blaming everything on stress because it’s not the only factor.
 
Here is a simple 5 step guide to help you become better:
 
1 – Keep a diary that is 100% honest & true (food, feelings the lot)
2 – Take a good long look at the diary and see what is going on
3 – Find gaps in your life, such as poor sleep, poor food quality etc
4 – Address the gaps with actions, behaviour change and new habit formation (plus old habit degradation)
5 – Repeat steps 1-4 from this day onwards
 
Above all else you just be willing to help yourself.
 
Stress is a necessary part of life, you can’t get around that, however how you CHOOSE to deal with it makes all the difference.
 
React emotionally or respond intelligently, choose wisely.
 
Enjoy,
Ross

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Traning vs Testing

Are you training or testing when you’re in the gym?
 
Hitting the gym is a ‘healthy’ habit of many these days.
 
While shifting some iron is all good, as is spamming out a 10k, consistently trying to one-up them can soon become problematic.
 
A common training trap to fall in to is the one of constantly testing your limits rather than building/increasing them.
 
This happens in part due to the ego we all have.
 
After all, once you start getting a name for yourself it becomes easy to link your very soul to that thing you do and to drop off some time on a 10k to allow recovery or perhaps run less total distance freaks people out.
 
Same goes for lifters, they end up using the same weights as they don’t want people looking down on them.
 
Insecurity really does become exacerbated in the gym.
 
Taking the time to step back and allow yourself to actually progress can be the hardest lesson to learn.
 
Cycling training loads, playing with total volume, deliberately programming to allow progress can be the hardest lesson for many to learn.
 
I’ve spent years trying to reach people in the right way for them.
 
Some have a lightbulb moment, others dig their heels in.
 
Most have the attitude of – ‘well a little more won’t hurt’.
 
Dear friends, when was the last time you made decent progress?
 
Answer this to yourself honestly.
 
Cut all the bullshit and excuses that you may dream up and really assess the place you’re in and compare it to say 5 years ago, have you really progressed or not?
 
If the latter is the answer then that may come from the fact you’ve been testing yourself too much, instead of building.
 
I speak from experience on this one.
 
Don’t waste years of your life going nowhere.
 
You’re not that important, no one cares if you go in and run 5k instead of 10, or press the 30kg dumbbells for sets of 12 instead of the 40’s.
 
Only your ego cares about such trivial things.
 
Don’t become a slave to it. Don’t succumb to the allure of constantly testing your body, train it to be better, train it to progress.
 
By all means plan in a test perhaps once or twice per year, just don’t do it every session.
 
Any questions please leave them below.
 
Enjoy,
Ross

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No pain, no problem… right?

Just because you’re not in pain that doesn’t mean there isn’t a problem.
 
Being the intelligent bunch you are I’m sure you understand that pain (more often than not) is the end result of the wheels falling off something.
 
Sadly many wait until this point.
 
If you are to take a look at your overall structure, movement, muscular balance and performance you’ll probably see gaps and potential for an issue of two to arise.
 
This is where pre-hab is important.
 
The whole mantra of ‘prevention is better than cure’ is 100% on point in this context.
 
I personally have three main considerations you may enjoy taking on board.
 
1 – Do you have full/minimum-optimal ROM in every joint?
2 – Is your strength balanced on both left/right sides?
3 – How is your balance?
 
^^ Of course if you compete in a high level of sport then you may have some rather large asymmetries, that is the cost of the sport and eventually your bill will be due, however so long as you’re willing to pay it, then it’s all good.
 
In the context, we’re looking at those three points it refers to the average person who won’t ever win gold at the Worlds or the Olympics.
 
Now, as mentioned above you may be pain-free.
 
This is a good thing, it means your body is either nice and equal or it’s compensating well.
 
The above tests will highlight the following:
 
1 – That you can get into the right positions without compensation and if you can’t it can lead you to understand why eg, injury, muscle imbalance, stiff fascia, etc.
 
2 – Are you producing the same (within reason) levels of force each limb, or do you need to address an imbalance before you get RSI from the strong side picking up the slack of the weaker side.
 
3 – The feet can give you great insight in to where structural issues are coming from, if your balance is off the body will twist, torque, stiffen (in places it shouldn’t be stiff/loosen in places it shouldn’t be loose)and shift as required to stop you from falling over face first, this isn’t a good thing because as you get older it gets worse, so you may wish to look in to it.
 
Consider the above a Health MOT.
 
Giving yourself a check over once a month or so will do you the world of good.
 
Say you do find an issue or two, then you can add mobility work, muscle/fascial release or unilateral work in to address what needs addressing.
 
If this knowledge of what to do is beyond you then hire a professional, there is no shame in asking for help.
 
Give the above some thought.
 
Enjoy,
Ross

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I guess that was a Press Up, kinda….

The humble Press Up truly is a skill many don’t have.

It is one of the most butchered movements you’ll seem a great many people perform.

Truly a shame because this simple movement can offer a lot of benefits, not to mention the variations it has can help you build some decent mass and strength in your upper body.
Here is a list of common flaws in the form:
  • No core bracing
  • Underused lats for stability
  • Collapsed shoulders
  • Poor alignment (weak neckline especially)
  • Hips sagging
  • Excessive elbow flare
  • Poor ROM
  • A general look of someone having a fit on the floor
The list could go on, however, you get the idea.
Most people will be quick to jump up and down defending their form, or why they are doing it a certain way, often saying a super-wide arm press-up is a basic form and one where your elbows stay close is more advanced (military style, or as some say – tricep press up).
It’s understandable to feel attacked when your form is poor.
Especially on what many consider a beginners movement.
It’s ironic though, with the number of press-ups people do in classes or group training you’d think that eventually, they’d be able to actually perform them well.
Sadly we are left wanting.
What is the correct form?
https://www.youtube.com/watch?v=IODxDxX7oi4

^^ This is essentially identical to how I teach the movement so it fits my bias 😂

To teach people this is the progress I personally tend to follow:
1 – PUPP – push up position plank hold
2 – High Incline Press Up (lowered over time)
2a – Suspension Kit if available
3 – Negatives
3a – Negatives with multiple pauses
4 – Full Push Up
There may be some other bits for individuals that need some extra help, however, this is the typical path.
You will notice none performed on the knees and the reason for that is because in my experience it doesn’t yield any real progress in a respectable time frame.
^^ This can also be used to learn a single arm push up.
Ture enough, we have plenty of press-up variations, however, if you can’t do these following arbitrary numbers (below) you’ve got no reason to any other variation until you master the basic one first.
  • Ladies – 10 Strict
  • Gentlemen – 20 strict

    ^^ As a beginner those are reasonable numbers to aim for.

When you’ve nailed down your form and the strict reps are climbing towards 30 for ladies and 50+ for the gents then exploring explosive variations or even extended ROM options become very useful.
You will find a lot of benefit in this movement.
Racking up volume becomes easy because it’s the kind of thing you could do daily, much like Pull Up variations and Pistols, add in some sprints/bounding/jump training and you’d build quite the impressive physique.
How often do you do Earth Downs and what are your thoughts on progressions/regressions and the overall level of the form you see?

Enjoy,
Ross

 

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Permission Required?

Are you still asking for permission to live?
 
This may seem like an odd question, however, you’d be amazed at how many people consistently seek approval, validation or for lack of a better word, permission, to do just about anything.
 
Relating this to fitness, as a coach you’ll hear the following:
 
– Is it okay to eat XYZ?
– Does this sound right?
– If I do X can I have Y?
 
There’s a lot more where these came from as well.
 
All of them relate to people seeking the nod of approval before doing something.
 
This has two big impacts on people.
 
1 – It shifts accountability away from them on to you.
2 – It allows procrastination.
 
Looking at point 1.
 
If someone asks you for permission regarding an action or food choice they’re putting their accountability back on you because if something goes wrong or doesn’t work they’ll come straight back with – “But you said….”.
 
^^ This is something you’ll find everywhere.
 
A person will blame any and everything else before looking in the mirror and realising the blame/fault lies with them (the majority of the time, there are exceptions).
 
In regards to point 2, it gives people an excuse for inaction.
 
You see it in the working environment.
 
Boss – “Why hasn’t XYZ been done?”
Worker – “Because you didn’t ask me to do it”
 
*facepalm.
 
Long gone are the days of initiative and it’s understandable why it’s because in the past when people have tried to take the initiative they may have been told off for doing so.
 
Often it stems from childhood as well.
 
A parent (often your Mother) will ask you to do something and if you do it’s never to their standards, to which they delightfully say – “I should have done it myself.” – Or something similar.
 
Same goes for you doing something off your own back.
 
You may get a “Well done, but I wouldn’t have done it like that.”.
 
All in all, chipping away at your confidence to do things for yourself, this relates to many aspects of life.
 
You’re damned if you do and you’re damned if you don’t.
 
Thus the constant need for permission is born for a sense of protection.
 
Understanding where it all stems from is the first step.
 
After this, you can make your own choices moving forward, or maybe you can’t, I guess that’s up to you to decide.
 
Give the above some thought.
 
Enjoy,
Ross

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The House of Lean

Cardio isn’t covered too frequently on here, yet that doesn’t mean it’s not important or in fact trained by this strength loving lifter.
 
When it comes to conditioning here is what happens:
 
– Sparring (stand up, grappling etc)
– Kettlebell work
– Walking briskly
 
From a personal perspective, I tend to keep the rest periods down and just crack out some decent volume in a short period of time with the kettlebells (high density/work capacity).
 
This may sound like HIIT, it’s not.
 
Many think they do HIIT and they don’t, just putting that out there.
 
These days I have to admit I don’t track heart rate, I go on a feeling of fatigue, power in movements and keep my breathing regulated, rest is taken when needed and kept to the minimum amount required before I can go again.
 
Is this optimal?
 
Not especially, however, the aim is to build an overall level of work that can be repeated and progression comes in the form of heavier kettlebells or harder sparring rounds.
 
As for the walking, well when you can cover 6miles (my average walk) in 45min on average you know your pace is good – yet I really do walk that fast, it’s a slow jog to most people (blowing my own trumpet here).
 
For most people, though there is a far more optimal way of adding in some conditioning that takes them away from the monotony of running or classic CV kit in the gym.
 
– Loaded Carries
– Agility Ladder Drills
– Movement Patterns
 
^^ You can do these individually or combine them.
 
All you need to it set a block of time 10-30min and two HRR targets.
 
For most people, these tend to be the sweet spot:
 
Minimum THRR – 120bpm
Maximum THRR – 170-175bpm
 
You pick your poison and start moving, once you hit the higher target you sustain it as long as you can, don’t go above, simply sustain that number (this teaches you how to regulate/control your body), when you feel fatigued and the rate drops a few beats you rest.
 
Some active recovery (corrective drills like foam rolling etc) will be done until you end up near the minimum target, that means you’re recovered-ish, so you no go again.
 
Repeating this for 10-30min is quite the challenge.
 
Now some of you will probably be thinking “My HR is way higher than 170 and I hold that for ages” – this is more than likely the case however the chances are is that you’re then ticking over.
 
Once the body hits a certain point it decides to become very efficient in what it’s doing, hence why playing with the HR can yield a more favourable result because you’re forcing it to become not only adaptive but also responsive.
 
This is a very inefficient way of training and that’s exactly why it works.
 
We make the most progress in working inefficiently because our body has to adapt to survive and become better.
 
Don’t get me wrong, there is a time for working efficiently, and that is crucial if you play a sport, however, if your goal if overall fitness, fat loss and conditioning then the former is what you need.
 
Try the above with a sandbag weight half of what you do and do the following:
 
– Pick it up and throw it over your shoulder 10 times (5R/5L)
– Now carry it 20-50m
– Follow the HRR targets
– Repeat for 10-30min
– Slowly embrace the crippling expanse of the void
– Enjoy
 
Conditioning comes in many forms.
 
The above is but one example, the biggest thing to remember is this – find something that works.
 
Enjoy,
Ross

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