Tag Archives: Health

5 exercises you’re not doing that will change your life.

 
In the modern age the mentality of training is heavily influenced by body building.
 
Now don’t get me wrong, there’s nothing bad about this, however not everyone wants to be one, some want strength, others want performance and a few just want to move better and enjoy life.
 
Give the influence of BB’ing most peoples training is constructed around open chain isolation exercises.
 
Again, nothing wrong with this, however there’s so much you than you know.
 
The 5 movements below will literally change your life in the following ways:
 
– Add slabs of lean muscle
– Build strength
– Increase mental fortitude
– Strip fat
– Improve movement patters (mobility, flexibility etc)
 
Be prepared, chances are you don’t do these at all.
 
1 – Clean & Press
 
2 – Turkish Get up
 
3 – Loaded carry (farmer walk, bear hug, overhead hold, sled drag, prowler push)
 
4 – Rope climbing (or climbing in general)
 
5 – Front Squats
 
Why these 5?
 
Apart from he fact people don’t really do them I will list some benefits in correlation with their number:
 
1 – Explosive power & strength
2 – Full body coordination, improved ROM, stability, strength
3 – Conditioning (strip fat), strength, stability, mental toughness, power
4 – Helps you climb trees to get down your kite
5 – Strength, stability, ROM, posture
 
Now there is one movement that you may feel also needs to be in there and I’d agree, the deadlift should be in there as well.
 
6 – Deadlift – snatch grip variation especially :3
 
You’d be surprised the body you could build doing those exercises, however many of you won’t because they don’t fall in to the norm and fit the status quo, shame.
 
If you’re one of those who has the courage to brea away from the norm here’s a protocol you can use to make that change you’ve been looking for –
 
*Number to correlate*
 
– 5-25 total reps per movement (1,2,5,6)
– 80% + 1RM loading
– 10-20min total distance covered (3/4)
– Train 2-5 times per week
– Session length 45min tops
– Track everything and aim to progress where you can
 
Seems simple, however you have your movements, you can choose to do them with dumbbells, barbells, kettlebells, odd objects and much more.
 
Just aim to break the norm if you really want to get some results.
 
Enjoy,
Ross
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Three things you need to stop immediately.

If you do I can guarantee you will feel much better.
 
1 – Worrying about he number on the scales.
 
In fact throw them out, literally. They serve no purpose other than to keep you in a narrow mindset and hold you back, remember a low umber on the scale doesn’t mean happens or health (physically, mentally & emotionally) it can often mean the opposite, sadly.
 
2 – Stressing over what you think other people are thinking.
 
I have some news for you, you don’t know what is going through other peoples heads, no, really, you don’t, so stop stressing yourself out about it.
 
Chances are they’re not looking at you, it’s just something you’ve conditioned yourself in to thinking.
 
How do I know this? Talk about irony.
 
I used to do it and in fact I still do it from time to time, trust me, people are rarely thinking about what you think they’re thinking about.
 
3 – Changing for everyone else.
 
It’s human nature to want to please others, however it’s not something that should cause you internal strife.
 
A lot of people want to change, which is not necessarily a bad thing, however it’s the reasons they want to change that could be very questionable.
 
Changing for reasons other than your own is a sure way to failure because the changes may not be something you want.
 
Take for example fat loss. Good for health, potentially yes, good to do so that others accept you or you attract that certain special someone, no, 100% a terrible idea.
 
Social pressure is a massive influence on people these days and the more you try to fit in with the crowds externally, the worse you end up feeling internally, then you look back when you’re a little wiser and realise it wasn’t worth it.
 
Make changes for your own personal reasons and you’ll be far happier for it.
 
There you have it.
 
Three things to stop doing.
 
Will this happen immediately?
 
No, probably not, however the first step in changing a behaviour (if it’s what you want to do), it acknowledging it, then accepting it, once they are achieved you can start towards the pace you want to be in, physically, mentally and emotionally.
 
Enjoy,
Ross

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50/50

50/50
 
A no nonsense approach to making gains, stripping fat, improving movement and getting strong.
 
Morning All,
 
I try to keep some training ideas popping up for you so that you have some options, as with most of the recommendations they’re simple and would do well to be done for 3month at a minimum.
 
So what is 50/50?
 
Well if you were born in the 90’s it was a game show, if not then perhaps you know it as nothing more than a statistic or BJJ set up.
 
If we look at applying this to a training program this is the result:
 
– Two exercises
– 50 reps each
– Done in as few sets as possible
– Rest as needed
 
Progression options are interesting, however here are my recommendations:
 
Strength – increase weight when you hit 50 reps in less than 6 sets – rep options 5-10
 
Hypertrophy – increase weight when you hit 50 reps in less than 4 sets – rep options 8-12
 
Fat loss – Increase weight when you can hit 50 reps in less than 2 sets – rep options 10+
 
Now these are not set in stone, they’re just a guide to give you something to go on, provided you’re nutrition is appropriate for your goal you can use which ever of the above you enjoy the most.
 
As with most recommendations you’ll do well to have mostly compound movements to cover the full body filling your workout roster, training anywhere from 2-5 days per week will do you.
 
For example, your training days might look like this:
 
Day 1 – Squats/ Rows
Day 2 – Presses/Loaded Carries (10-20m is one rep)
Day 3 – Trap Bar DL/Dips
Off
Day 4 – Pull Ups/Prowler (10-20m is one rep)
Day 5 – Squats/Curls – because curls (Y)
Off
 
I jest, the last day would be Squats/Dumbbell Clean & Press.
 
You get the idea, you can put in any movements you like, just cover the full body with a frequency of each muscle group or movement of twice per week.
 
Depending on the progression option you take and the reps you use, you’ll find you can make some rather large jumps in weight to the bar, perhaps 5kg for upper body lifts and 10kg for lower body ones. The choice is yours.
 
As mentioned above, you can pick the rep ranges you enjoy and go from there. If you like doing 5’s, great start there, once you are doing say 5×10 instead of the 10×5 you started with then add weight.
 
If you like 10’s then start off with 5×10 and perhaps work towards 2×25, or some other ludicrous amount of reps, just do what you enjoy rep/set wise and pick things that will help keep your adherence up, once you get through the initial place of creating the routine and consistency, the results will come and at that point you’ll start doing what you need to do more often.
 
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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Too good not to share

I came across this article while browsing through the inter webs for knowledge and it’s too good not to share.

https://www.t-nation.com/training/tip-get-ripped-with-4-rep-sets?utm_source=facebook&utm_medium=social&utm_campaign=article4844

Christian Thibaudeau is one of my favourite and his knowledge is phenomenal, you’ll enjoy this read.

I will certainly be giving this a go as I am currently short on time in my own training.

Ross

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The fast metabolism fiasco

“It’s okay for them, they can eat what they want, they have a fast metabolism.”
 
^^ I hear this a lot.
 
Is this something you’ve said in the past, along with the classic – “I’ve got a slow metabolism, I gain weight instantly if I eat.”
 
Do you know how these people with this seemingly godlike metabolism do it?
 
Do you want to know?
 
I will tell you.
 
Their metabolism is not that far off from yours, the only difference is how they live their lives, which usually look like this:
 
– They eat at or just below their required maintenance calories (you don’t)
 
– They move more and thus have a higher energy expenditure, typically from CV training and/or weightlifting which helps create EPOC/In road, (you don’t)
 
– They have more lean muscle mass (you don’t)
 
Can you see a pattern forming here?
 
The whole fast/slow metabolism excuse is utter nonsense for most average people. It’s usually a simple case that their energy expenditure is lower than their energy intake.
 
Wait, what’s that I hear?
 
You have thyroid problems?
 
So do a lot of other people and guess what, if it is managed by the doctor then you don’t have a thyroid problem, you have an eating problem as in you eat too much.
 
Now is it true there will always be some people who are the exceptions and because of this the world and it’s dog jump on that and claim to be the exception, I can safely say from experience this is not the case, trust me on that.
 
Ironically the exceptions never use being the exception as an excuse, they just find a way to make things work and achieve their goals. It’s only the average who use the exception excuse.
 
So to summarise…
 
They don’t have a fast metabolism.
 
You don’t have a slow metabolism.
 
They eat less, move more and have higher amount of lean mass than you, it’s that simple.
 
Stop making excuses and start looking for ways in which YOU can make the changes you need, if you need help please ask and you will get it.
 
Enjoy,
Ross

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How doing less helped me progress.

Yesterday we touched on who doing too much can hold people back, today we shall look at how the opposite can help you being to once again make headway.
 
MED, remember that?
 
Minimum effective dose.
 
Find what the bare minimum you can do and make progress form and do that until you no longer make progress, then perhaps add the next smallest amount and progress once again.
 
A simple thought that still adheres to the GAS/SAID principle.
 
It will allow you more time to recover, spend time doing other things you enjoy and for the average person, give you results while also having a life.
 
Sounds perfect, right?
 
That being the case, why don’t people do it?
 
Because as we discussed yesterday, too many think more is better and even more than that must mean even better still, not always true, sadly.
 
You will also find that when you take down how much you’ve been doing, you recover and allow the super-compensation element of GAS to happen, meaning gains.
 
Keeping in mind MED, how many times per week do you need to train to make progress?
 
Twice, that’s a great start.
 
Both sessions would follow a full body approach with limited moves that will give you the best bang for your buck.
 
Day 1 – Monday
 
A1 – Front Squat or Squat 10×5
A2 – DB Row 10×6
B1 – Press 8×6
B2 – Chin 8×6
C1 – Dip 50 reps in as few sets as possible
D1 – Loaded Carry 10min x Total Distance (famers walk, etc)
 
Day 2 – Thursday
 
A1 – Deficit Deadlift (any grip) 10×5
A2 – DB Press 10×6-8
B1 – Bench Press or Incline 6×6-8
B2 – BB Row 6×6-8
C1 – Curl 50 rep goal in as few sets as possible
D1 – Prowler or Sprints 10min x total Distance
 
Combine this with solid nutrition (plenty of whole foods and a calorie deficit or surplus depending on your goal) and three simple factors to progress and you’ll be laughing at the gains you make.
 
How to progress:
 
– Add weight where possible (fractional plates are good)
– If you can’t add weight, reduce rest
– Rest at it’s lowest, increase TUT (time under tension) with a slower negative portion of the lift
 
In each session aim to keep a good pace and finish within 45-75min, you’ll find the less you faff the better the workout you get.
 
Obviously over time you will potentially need to add more frequency taking training to 3 days per week, but the longer you can progress on 2 the better.
 
Funnily enough you will find that most elite lifters seem to find 4xP/W is their optimal limit because in each session they train HARD and create a deep ‘in road’ meaning they’ve stimulated growth, you need to do this too.
 
Remember, doing less can help your progress.
 
Enjoy,
Ross

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Spot reducing fat

Fat storage, such an annoying thing.
 
However there is something that is even worse, thinking you can spot reduce it.
 
You can’t, that’s not how fat loss works.
 
It’s very common for people to complain about unsightly/excessive fat in certain areas of the body.
 
The most common being in the following areas:
– Stomach
– Hips
– Thighs
– Arms
 
If you ask someone who has less than a clue you will get a potential answer that sounds like this:
 
“Tricep work will help reduce that, try some kick backs to help tone and shift the fat.”
 
Or
 
“You need to do crunches, side bends and leg raises to get a flat stomach.”
 
No, just no. In fact all the no. If someone tells you this they’re an idiot put simply.
 
Sadly we can’t spot reduce fat with exercise, the only thing that can remove fat for a specific place is liposuction.
 
It is common for people to say they are happy with certain body parts and only want to focus on others, which is a very misguided way of thinking because the body works best as an entire unit and you’d also look silly with muscle in one part of your body but nowhere else.
 
Always aim to take a balanced approach to training.
 
Men, train your lower half as much as you train your upper half.
 
Ladies, train your upper half as much as you train your lower half.
 
As for fat loss please understand this simple fact, it comes of where it wants to come off based on your bodies individual genetic makeup and hormonal profile, sadly you can’t pick and choose. Now you might not like to hear that, however that doesn’t stop it from being how things work, sorry. 
 
Here are three things you should be doing for all around fat loss and improvement in your body composition.
 
1 – Train your muscles equally (split days or whole body days)
 
2 – Interval style training where you get your heart rate over 85%
 
3 – Achieve a caloric deficit and eat whole foods
 
Enjoy,
Ross

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Easy Nutrition Part 2

How to make meals in 3 easy steps.
 
Be warned, many won’t agree, yet after seeing it work time and again it’s worth consideration.
 
“Our life is frittered away by detail… simplify, simplify, simplify.” – Henry David Thoreau
 
One “simplify” would have been enough.
~R.W. Emerson, in response to Thoreau.
 
A brilliant quote and an even better response, who says the people of yesteryear had no sense of humour.
 
Okay, so how can you make the dreaded ‘meal prep’ or even ‘meal making’ not only effective, healthy but importantly simple.
 
After all, not everyone has endless amounts of time to make the perfect 5 star meal, but something that helps us achieve our goal is good enough.
 
Step 1 – Fill your cupboards with whole foods and remove as much processed food as possible, within reason.
 
Step 2 – Based on 3 meals per day example.
 
– Breakfast: High fat/ moderate to high Protein/ a dash of carbs, eating like a king, so perhaps Salmon, Eggs, Avocado , Spinach, Yoghurt + Berries and a nice glass of water.
 
– Lunch: Moderate fat/ moderate to high protein/ moderate carbs, eating like a prince, maybe a chicken & bacon salad with some vegetable sushi and a glass of water.
 
Workout after lunch but before dinner in this example.
 
– Dinner: A dash of fat/ moderate to high protein/ high carb, eating like a pauper, you might find this appetising, sea food curry with rice and steamed veg, followed by a small portion of what you enjoy such as a bowel of frozen yoghurt with mixed berries.
 
Step 3 – Ignore step 2, it’s not gospel because it’s only an example and should be seen as such. While the premise of eating like a King, Prince, Pauper is a good one for most people who lead an ‘average life’ – 2.4 kids, 9-5 job, trains 3xpw etc, it’s a simple frame work to help you find a starting point. From this point you must learn that YOU need to adapt your nutrition to suit your life/goal accordingly.
 
That’s how you achieve successful nutrition.
 
What you will find is that protein work well form most people in a moderate to high amount, fat usually comes in second and takes the lead over carbs for people who are not highly active (training anaerobically 3+times per week. Lastly we have carbs, delicious carbs that are easy to consume however you need to earn them though activity, the less active you are the less you need, truth people don’t want to hear.
 
The biggest problem people face is they fact that they want to be sheep and told exactly what to do so that if something goes wrong it’s not their fault.
 
You don’t owe your health or how you look to anyone other than yourself. However if you need help be sure to ask for it, there is nothing wrong with wanting support, in fact I’d encourage you seek it because in the early stages a coach/trainer can help you stay on the right path until you’re ready to go it alone.
 
Fill your meals with whole foods for the most part, you’ll find that the more you eat this way the less you crave the highly refined stuff.
 
There is a place for some intricacies and complexities, but for the average person it’s usually not needed. Adherence is the first step, after that you can go deeper in to the rabbit hole if you want to learn just how far it goes. 
 
Nutrition isn’t hard, it’s made hard by people trying to sell you something, remember that.
 
Enjoy,
Ross

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