Tag Archives: results
I see lot’s of people trying endless things to shift unwanted body fat and while their efforts are admirable, they sadly lack the intensity necessary to promote a disturbance in homeostasis that will force a positive adaptive change.
How often do you hear of people doing 6+ classes a week or 2-3 classes back to back and perhaps even subjecting themselves to the newest fad diet that has an unhealthy level of calorie restriction and still get no results? Pretty often I would guess.
People get stuck in a routine that eventually fails to deliver results.
The reason people don’t get results can vary but typically it has something to do with effort levels, calorie balance, recovery and training that their body has become too efficient at. I would like to give you a little workout to day that will be completely different from the norm and produce the results you want. If you’re after nutrition guidance then that’s a topic for another day.
Here is what you need to do… Pick up moderate to heavy (remember to be safe) awkward objects and carry them for a select period of time or distance for repeated efforts. This will cause every muscle in your body to work in an inefficient (but SAFE, remember to be safe) way which will force an increased oxygen debt, metabolic disturbance and kick start your fat loss while also improving strength, lean muscle mass and CV health.
Now some guidelines of how to build a workout:
– Hit all the major muscle groups of the body
– Limit training time to 30-45min 3-5 days per week (sometimes less is more)
– Use different objects (more on this soon) to stimulate your body
– Rounds can be up to you – Timed books of 5,10,15min work well, as does setting a distance, say 400m
– Rest as needed (ideally keep it short, say 60-90 seconds)
– Repeat your efforts for optimal results
Below is a workout for your consideration (3 and *5 days):
Monday: Bear Hug Bodyweight Sandbag Carry – 3-5x500m
*Tuesday: Bodyweight Prowler Push – 1 mile, repeat if feeling strong
Wednesday: Off – Foam Roll/Stretch
Thursday: Farmers Walk (half BW in each hand) – 2-4x400m
*Friday: Bodyweight Sled Drag – 1mile, repeat if feeling strong
Saturday: Half to Bodyweight SandBag Shoulder Carry – 3-5x500m
Sunday: Off – Foam Roll/Stretch
What is written above is only a guideline, take the time to have a think about loaded carries and give them a try, after all, what’s the worst thing that can happen? You don’t get results meaning you’re no worse off than you were, or potentially you get great results and learn that change is actually a good thing.
I willing to bet that a lot of you are not getting the results you want, but you don’t know why.
I do, would you like to know?
You lack consistency, patience and you just don’t train properly.
Harsh but true for the majority of the population, if it wasn’t true PT’s all over the world wouldn’t have a career.
There are many who train for the short term purely for their holiday, wedding, social event or summer season. This inconsistency leads to a constant search for magic pills and quick fixes which is why you won’t achieve any real results.
We all know about setting goals, but very few people set *long term goals, they only focus on what they an achieve quickly because facing the fact of reality and how long some goals will take is too much effort.
*Short term goals are vital, but they should not be the overall goal, they should only be the stepping stones to something bigger.
The patience to stick at something for the long term will help you form positive lifestyle changes, learn to look beyond months and start planning in years.
Now for the interesting bit, the training.
If you want to add muscle size, strength, or points to your VO2 Max then you need to program accordingly. This will often mean doing plenty of things you don’t like mixed in with a lot you enjoy, you must resist the temptation to stray from the program no matter how ‘bored’ you get.
Does it matter if it’s boring if you get the results you want?
If you want results the best piece of advice I can give you is to hire a decent trainer/coach and let them take control. You will stress less and have a structure to follow, trust me, it will be worth every penny.
Part 2 tomorrow.
The Biggest Mistake People Make:
Our culture has long been obsessed with the number we see on the scale, even though more and more people are putting them in their rightful place (the bin), there are still a lot of people who let the scale rule their lives.
Various people will jump on a set of scale at any given chance and it usually has one of two effects:
1 – Elation because they’ve dropped 1Lbs.
2 – Depression because they’ve gained 1Lbs which results in them devouring an entire cake.
It’s 1Lbs… 1Lbs!! Stop worrying so much about what you weigh.
Today you will learn some of the reasons why you shouldn’t rely on the scales and how you don’t need them to tell you that you should feel good about yourself. The scales are just a number, you’re more than a number, you’re YOU don’t let a silly number define who you are.
Here are a few of the reasons to throw away your scales:
– Weighing yourself becomes obsessive.
– They can cause mental issues with food (Anorexia etc).
– Your weight has little relevance once you have been training for a while, it’s al about body comp.
– A persons weight changes daily depending on what foods they eaten or what time of the month it is…
– Different scales will give you different weights ‘Your’ scales might say you’re lighter than someone else’s which makes them largely invalid.
– If you 1Lbs of fat and gain 2Lbs of muscle your weight will go up, but that’s not a bad thing.
– We are not defined by how much we weigh.
There are lots more reasons but these should be enough to validate throwing out your scales.
If you want a true indication of how your progressing take PHOTOS as they will not lie to you. If you’ve lost fat you will be able to see it.
Are you muscles tight?
Do you feel your upper back is always filled with constant tension and requires stretching out?
Are your hamstrings painful after a long day of sitting?
Is your lower back in need of a good crack?
Well fear not, for I have the answer to your tenaciously tight areas;
DON”T STRETCH THEM.
No, you haven’t read that wrong, I said don’t stretch them. There is a high possibility that the muscles you feel are tight are actually trying to pull your body back into alignment (the body is clever like that you see).
If something is out of balance it will strive to hit the point of being ‘just right’ and all of your efforts to lengthen those areas that don’t need lengthening can potentially lead to injury. This is because your muscles are what is known as ‘Long Tight’ chances are they will also be very weak too, these muscles in question are filled with tension because they’re getting close to the point of going ‘ping’.
What can you do?
Stretch the opposing muscles & strengthen the ones you feel are tight (yes, you want to work the muscles you feel that are tight, this is because they are often long tight and weak).
If you have tight hamstrings, stretch your hips out. Try a Kneeling Hip Flexor Stretch (Place one knee on the floor and elevate the foot, then extend your hips to feel the stretch.)
Maybe it’s your upper back that feels like rocks then stretch your chest. Use a Pec Stretch (Place one arm up against a wall, have your elbow in line with your shoulder with your forearm and hand directly about the elbow joint against your chosen prop. Lean forwards into the stretch.)
Perhaps lower back is the culprit… This will also require you to stretch your hips. As above.
If you’re thinking ‘what Exercises should I do?’ the try these:
Hamstring – Good Mornings, Box Squats, GHR
Upper Back – Supinated Grip Seated Row, Single Arm Dumbbell Row, Face Pull
Lower Back – Same as Hamstrings
A good pace to start would be by using all of the stretches I have given in combination with the Box Squat and Supinated Grip Seated Row, if you do you will find your body starts to feel pretty dam good in no time at all.
A1 – Box Squat – 5×10 (start off at half of your body weight, build up to your bodyweight)
A2 – 30 Second Hip Flexor Stretch (30 seconds on both left/right sides)
B1 – Seated Row – 4×12 (start at half of your body weight and work up to your bodyweight)
B2 – 30 Second Chest Stretch (30 seconds on both sides)
Over the past few days I have given all of you busy busy people out there the means to carve a body worth of a place on Mount Olympus, provided you are willing to put in the effort.
Today I will explain how you can track your progress and stay motivated in 6 easy steps:
1 – Buy a Training Diary to Track Strength. You will record your workouts, weights lifted and reps.
2 – Buy a Nutrition Diary or My Fitness Pal. You can track your macros/caloric needs each day.
3 – Take a Before Picture. This will help you see where you started.
4 – Take a Weekly Progress Picture. This will make for a nice montage when the time is right.
5 – Take an After Picture. This would be your last photo after a 6,8 or 12 week training phase.
6 – Compare Week 1 & Your Last Week. Enjoy your results and notice how much YOU have achieved.
Thats it. Tracking your progress is very simple. Just keep a diary or two and you will be able to see your numbers steadily climb in the weights you’re lifting, while you will watch your fat melt away.