Tag Archives: common sense

I Call Bull Feces

In a world of individuals, dare to be the one who calls bullshit.
 
Morning all,
 
We’re told that everyone is different, that we all need different things in regards to nutrition and training.
 
I’m here to tell you that while this is true, it’s also largely bullshit.
 
A true oxymoron.
 
The reason being this, too many get caught up in the minutia, they major in the minors and as such they don’t go anywhere because they’re trying to be ‘too individual’.
 
In my experience the only people that need such focused individuality in their training and nutrition are those who stand near the top of the mountain, everyone else needs to get a solid grasp on the basics.
 
Behold, my quick fix list for the problems of the majority:
 
– Train 3-5 days per week (mixture of lifting/CV)
– Eat mostly what you cook/make yourself
– Drink water often
– Sleep in a pitch black room
– Limit your social media to 1hour a day
– Go outside more and spend time in nature
– Be with people, real people, not digital ones
– Accept responsibility for your choices & their consequence
 
That’s pretty much it.
You don’t need a highly technical and fancy training or life protocol, as much as I personally love all that stuff it’s not needed for the majority, that my friends is common sense.
 
You’re not an elite level athlete, well, you might be, in which case listen to your coaches.
 
Follow the basics above and you’ll find that you’re able to manage your weight, feel better, be healthier and have more sex with the lights on.
 
Fitness should enhance your life, not take over it, remember that.
 
Enjoy,
Ross

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5 Reasons people need a framework to succeed –

1 – Most don’t know what they need to do and as such need it clearly signposted

2 – It helps people feel less pressure, basically they can blame the structure for failure rather than themselves

3 – Things such as accountability and more responsibility become easier to administer

4 – Recorded data makes for a great confidence booster to show them how far they’ve come

5 – It teaches them how to achieve success on their own

Now there are those rare people who don’t need a framework to make their own success, if you’re one of them then we’ll see each other at the top. If that’s not you it’s not a problem, just ask for help and it will be yours.

Short & simple today.

Enjoy,
Ross

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Faster Recovery, Easy as 1-2-3

Under recovering is actually quite common in a persons quest for better results. They will do more and more and more, at the start everything fees fine and some can sustain this for a rather hefty period of time until eventually the wheels fall off the wagon. Once this happens they’re fighting an uphill battle they just can’t win.
 
As strange as it sounds, when people become fatigued they experience a drop in performance, because of this what do you think they do? Yep, they try to train more, essentially trying to out train their fatigue… what a recipe for disaster. When performance starts to drop that could mean one of two things typically:
 
– You’re having a bad day, lighten the load and don’t worry about it.
– You’re out training your maximal recoverable volume (MRV*)
 
*MRV is the amount of volume your body can handle before it starts to fail under the strain. While the occasional period of working past your MRV (planned over reaching) is great to help encourage the super-compensation effect, too much will make you go backwards.
 
There are various indicators of amassing fatigue, one test that is quite an effective indicator is the Dynamometer grip test, but not everyone has this piece of kit. A nice substitute is to record your lifts and watch the bar speed back and assess your RPE (rate of perceived exertion), simply pick one of the big exercises and a weight that should be nice and fast 80% for 1 and see how it looks, slower bar = fatigue, fast bar = good to go. It’s not perfect but it will help you learn to listen to your body.
 
To aid your recovery capabilities here are three things you should be doing to maximise your time off:
 
1 – Eat more nutritious whole foods, deficiencies can impart recovery
2 – Get regular sports massages, rid yourself of scar tissue
3 – Get to sleep by 10pm and wake up by 6am ideally (this is optimal for muscle growth, hormonal optimisation and mental recovery)
 
Bonus Tip – Take a deload every 3 weeks, a reduction in volume, intensity or both can be of great help to your recovery capabilities.
 
Remember there is only so much your body can take, focus not he quality of what you’re doing first, then you can adjust the quantity as needed.
 
Enjoy,
Ross

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Start Behaving

Morning All, 
 
If you want to make a change then the first thing you need to do is look at what behaviour caused to to be in your current situation and sort that first.
 
Behaviour is a key component of change, in fact having the right behaviour will make all the difference because without it you’re essentially wasting your time.
 
If we were to say that your goal is to become accomplished in bouldering, how would you do it? It’s pretty obvious, you would start learning the skills required and begin practicing several times per week perhaps building up to even a daily basis. Why would you do this? That’s easy, without practice you wouldn’t get any better.
 
The same it true for building towards a promotion at work, you will do more of what you need to do so that you can succeed. Given that simple logic, why isn’t fitness/heath seen the same way?
 
Baffling, ins’t it.
 
The secret to achieving anything isn’t really a secret, it’s common sense. Change the way you behave and you will change the results you get. Simple.
 
Now you know what to do, grab a piece of paper and write in 250 words or less what behaviour you NEED to help you achieve your goal and how you will make the necessary changes required.
 
Enjoy,
Ross

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To the Point

A short post for you lovely people today.

5 Reasons You’re not Losing Weight.

1 – You’re eating too much.
2 – You’re eating too much.
3 – You’re eating too much.
4 – You’re eating too much.
5 – You have a genuine medical reason and need to see a specialist.

You will notice points 1-4 share some things in common and point 5 is the exception.

We shall look at point 5 first.

Get bloods done. See a specialist and a get a proper diagnosis. If you really have a medial reason they will find it. If they find nothing then refer to points 1,2,3 or 4. (Y).

People will claim a slow metabolism, poor genetics, lack of time, not access to nutrient dense foods and so on. The truth is that most people who don’t lose weight (fat or otherwise) are eating more than their TDEE – total daily energy expenditure.

There is no magic pill or formula to weight loss, but there are ways to achieve it in an optimal way.

1 – Tracking your foods (optimal, but not necessary for all)
2 – Expending more energy on a daily basis
3 – Increasing lean muscle mass

You will notice there has bene nothing about eating less or restricting foods. You’d be better off increasing your activity and lean body mass (muscle) while keeping the foods the same, unless you’re diet is one filled with high amounts of processed food. While it is true you can still lose weight (hopefully fat) eating them, it’s a sure fire way to health problems, use some common sense with your food choices.

It’s all about making a lifestyle change, not a quick fix.

Look at your goal objectively and be honest with yourself. If you’re not achieving something there is often only one constant problem in all the things you try… you.

Time to take a step in the right direction and make a lifestyle change.

Bye Bye
CNS TeamUnknown

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More Cardio or Less Food?

The simple key to weight loss is by creating a caloric deficit, this can be done through a reduction in the number of calories you’re eating or the amount of energy you’re expending.

Out of the two potential options which would be the best?
Lets look at each individually based on trying to achieve a 500 calories deficit.
Extra Energy Expenditure –
If you were to add in some extra cardio (the classic method) and it takes you 30min to burn 250 calories for example then you will have to add in an extra 60min of cardio per day to achieve the required deficit. While this may seem quite reasonable that would be in addition to your normal weight training routine which can eventually lead to some serious fatigue.
The obvious flaw with this is that you have no real way of knowing exactly how many calories you’re really burning, not to mention you would be burning a specific amount of calories anyway just by living which people tend to forget. This means if you see that you have burned calories on a treadmill perhaps 150 of those you would have burned anyway just by being alive, meaning you’ve only actually burnt an additional 350 calories instead of 500 , which will lead to you needing to spend more time on the treadmill.
The main downside of this method is the time factor, the larger the deficit you need the more time you will need to put in to your CV.
Keep this in mind lets look at the second option.
Caloric Deficit Through Food.
Provided you’re tracking your calories you can easily create the required deficit of 500, a few simple tweaks in your macros (carbs & fat) and you’ll easily succeed. Obviously you will want to make sure you weight your foods for the most accuracy possible, however the downside of this can come from people psychologically feeling that they are hungry because they are not eating much , this is where changing some of the food choices from Energy Dense foods (high calorie-small volume) to Nutrient Dense foods (low caloric value-high volume). This will give the mental reprieve needed to stay away from the trap of binge eating.
It is true that eventually a persons metabolism will catch up to this new lowered calorie baseline, when this starts to happen and progress slows begins to slow down a re-feed tactic can be employed. This is where for one day calories are boosted back to said persons original set number (2800 back to 3300 for example). For beginners this can be done every 10-14days typically, sometimes more if they have a lot of excess body fat, some leaner individuals may have a re-feed as close as every 3-5 days.
It might seem from reading the above that just hitting a caloric deficit is the way to go, however the main downside and  one thing that people forget is that this method alone can become very mentally taxing over the long haul.
So what is the best way then?
Looking at this from a realistic standpoint a person will ideally use both of these tools because they both work for different reasons. If you were to take and 80/20 approach (80% deficit from food and 20% from extra energy expenditure – cardio for example) you would quite easily find a nice happy medium. Why not start with a caloric deficit of 350 calories and try to hit the extra 150 from some added CV and see how you do from there.
It’s worth remembering that losing weight, leaning out, cutting fat or whatever you want to call it is incredibly individual. Some people like hammering the CV because they hate the idea of having to be diligent or smart with their food. Others hate cardio and have more than enough mental toughness to stay the course of a purely dietary caloric deficit, neither are wrong, both methods work however for the majority of people a mixture of the two provides the best overall balance.
Take the simple writing from above and start to plan out your joinery to your goal.
Enjoy,
Ross
images

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You Ate The WHOLE Thing?

Are you allowed to eat a whole tub of Ben & Jerry’s?
 
Of course you are, it’s your choice.
 
However…
 
Just because you can doesn’t always mean you should.
 
Lots of people enjoy ice cream and we all know that once you start it’s very very easy to devour a whole tub without a second thought or hesitation, but eating the whole tub isn’t the real issue, it’s what you’re going to do with al the energy you receive from eating it.
 
If you were to say the average tub has around 280calories per 100ml and considering each tub is 500ml that’s an average of 1400calories per tub with a 95g grams of fat and 110g of carbs.
 
Now carbs and fat together are never a good combination, no matter how delicious a paring they are, but they are not the enemy, after all they will be broken down in to energy to be used by the body but as we said above; using that energy is the problem.
 
More often than not you’re going to eat a whole tub at night, probably before bed so you won’t really be doing much in the way of activity…. Well…
 
It’s worth remembering that excess energy for the most part will likely be stored as fat, so maybe it’s best not to eat the whole tub. That is unless you can ‘fit’ it in to your macros we suppose.
 
There are plenty of alternatives such as Frozen Yoghurt and alike that are far more energy friendly and can contain as little as half the calories of an average tub of ice cream. You will just have to shop around for which ones you like.
 
The key thing to remember is nutrition is all about balance.
 
Obviously in an ideal world 80-90% of your daily calories would come from single ingredient whole foods and the remaining 10-20% would be from much simpler (and tastier) sources.
 
While in theory you can eat ‘anything’ provided you’re hitting your micro/macro nutrients and everything is in balance I have yet to see anyone actually look good eating the reverse of my opinion (80-90% what they want, 10-20% singles ingredient whole foods), that’s not to say it isn’t possible, just not that probable. Though that is only my opinion, I’m sure there are plenty who can prove me wrong, more power to them I say. 
 
To sum it all up, if you want to have a whole tub of ice cream, be that Ben & Jerry’s or any other then feel free but make sure it fits your energy expenditure requirements otherwise you might start seeing some extra ‘fluff’ appearing.
 

Enjoy,

Ross

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Meal Combo

Morning All,

Yesterday I gave my opinion and an example of meal timings and how you could make a small change each day to improve the quality of the foods you eat. Today I want to talk about the combination of foods, or more appropriately the combination of Macro Nutrients.

While I would say for the majority of people going in to depths on how to use macros is largely wasted, having a basic knowledge of how them is essential.

For those who are unsure of what they are this simple breakdown will help:

Protein – 4 calories per gram – The building blocks of the body.

Fat – 9 calories per gram – The bodies main energy source for the majority of it’s activities (or at least it’s meant to be).

*Carbohydrates – 4 calories per gram – The bodies secondary energy source. Carbs are like rocket fuel for the body because of how easily they can be broken down, these become very important for highly active people.

*Remember it’s easy to overeat carbs so keep an eye on those crafty little devils.

Now those descriptions are very very basic, but that is what you need to know because it will help you understand why certain food pairing work very well and others don’t. While some meals will contain all three macronutrients you will do well to have the bulk of the calories leaning towards which ever pairing suits your personal goal.

Here are the pairing I use for myself and all of my clients:

Protein + Carbohydrates (Simple) = Muscle Building
Protein + Fat = Weight Maintenance
Protein + Carbohydrates (Complex/veg) = Fat Loss
Carbohydrates + Fat = Problems… namely potential fat gain because the body will use the carbs for energy and potentially store the fat for a rainy day if it’s not needed.

If you take this simple piece of advice you will find that you can easily achieve your goal. You can by all means workout your specific macro requirements, but I have found keeping things as simple as possible is always best.

Here is what a typical day of meals pairings might look like:

Breakfast: Eggs & Salmon (Protein + Fat)
*Snack: Small Handful of Nuts (Protein + Fat)
Lunch: Chicken, Salad and Paprika Spice (Protein + Carbs-Complex)
*Snack: Tuna & Ryvita (Protein + Carbs-Complex)
Dinner: Steak, Veg, Potato’s (Protein + Carbs-Complex/Simple)
*Snack: 1 Pint of Milk (Protein + Carbs-Simple)

*Snacks are optional, but remember they are only snacks to take the edge off your hunger. If you are eating adequately for your respective goal you may or may not need them. Just don’t gorge.

The example meals above give you the bias combo to which the meal sits on. It is worth keeping in mind that most meals will contain elements of all three macronutrients, however, it’s always good to make them bias towards one combo if you have a specific goal.

Use the numbers combos above to decide what you need.

Enjoy
Ross

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