Hey guys, sorry for the paucity of articles blogs lately, they actually take a serious amount of time to put together, but you'll be happy to know this and an articles for women blog are up.
Showing posts with label Articles. Show all posts
Showing posts with label Articles. Show all posts
Tuesday, August 30, 2011
Tuesday, August 23, 2011
The Conditioning Research Blog On Sitting In A Chair All Day.
This is for all my clients who spend all day at the computer!
Reference
Conditioning Research. (2011). Sitting and Health. Retrieved 22/08/2011. http://conditioningresearch.blogspot.com/2011/08/sitting-and-health.html
"Our bodies were not built for life in a chair and it is no surprise that research has highlighted the danger that so much sitting poses to health. Scientists have found that time spent sitting was associated with increased risk of mortality. Those who sat “most of the time” were more likely to die during the following 12 years than those who “almost never” sat, even after controlling for age, smoking, body weight and physical activity[2]. Even if they exercised, people who sat for over 6 hours per day had a higher risk of death than those who sat for under 3 hours per day[3]. Sitting watching television for an average of 6 hours a day could shorten life-expectancy by almost 5 years[4]." (Conditioning Research blog, 2011)See the full article here, complete with other studies.
Reference
Conditioning Research. (2011). Sitting and Health. Retrieved 22/08/2011. http://conditioningresearch.blogspot.com/2011/08/sitting-and-health.html
Tuesday, August 16, 2011
Alwyn Cosgrove On Aerobic Training.
"These researchers found that aerobic exercise doesn’t work at all — the weight loss after six months to a year is less than 4lbs. I’d say that it still does That takes us 2 weeks at Results Fitness.
There are several other studies showing no effect of aerobic exercise on weight loss when compared to dieting alone. There are a ton of benefits to low intensity aerobic exercise, but time and time again, research and the real world have shown that it’s not an effective tool for fat loss training or really an effective use of your time if that’s your goal.As far as exercise for fat loss goes – Strength training is number one. Metabolic circuits and interval training are number two. But they all fall a long way short of a solid nutrition plan.14 studies on weight loss and aerobic exercise with 1847 participants have failed to show any meaningful results. Isn’t it time we faced the truth that it just isn’t a fat loss tool?" (Cosgrove 2011)
Reference
Cosgrove A., (2011). Aerobic Exercise and Weight Loss Research.
Sunday, August 7, 2011
Articles.
- What happens when you stop training?
- Lowering the Barbell
- For Your Viewing Pleasure: Take 42
- Work the Whole Back Side of the Body With One Move: Part 3
- Good Reads For the Week
- The Rear-Leg Abducted Single Leg Deadlift
- Pushing the Envelope
- 5 Healthy Workday Snack Foods
- 5 Healthy Kid-Friendly Recipes
- Q&A: Resistance Band Exercises for Runners
- Strength and Conditioning Stuff You Should Read: 8/3/11
- Overtraining: The Most Common Cause for Hitting a Plateau
- Are Traditionally Prepared Grains Healthy?
- Top Ten Strength Reads, 7/27/2011
- 9 Steps to Rebalance Your Fat Intake
- T-Nation Article on Crunches
- Avoid These Fitness Time-Wasters
- 45 Ways to Live an Incredible Life
- Metabolic Workouts for Fat Loss – A Waste of Time?
- Follow-up on Farewell to Paleo, and Comments on Confirmation Bias
- Bench Press
- Descent into Madness
- Take Your Pull-Ups to the Next Level
- Good Reads for the Week
- What is Obesity?
- The REAL Truth About Running A Great Training Business
- Elite Personal Training: Caring for the Client
- The First Step To Personal Training Success
- The #1 Tip for the Hormonally F*cked Hardgainer
- Lean Gaining- Keep it in Perspective
- The Modern “Gym”
- 3 Exercises I Have Omitted from My Programs
- Shoulder Mobility Sucks? Increase Your T-Spine ROM
- If You Had One Supplement To Take…
- New Dietary Ingredient (NDI) rules planned for the supplement industry
- Why I Don’t Like BMI
Wednesday, July 20, 2011
Articles.
What do you do if a client doesn't listen? Cosgrove recommends looking at why you as a trainer don't listen to his advice, perhaps there's an answer in there? This topic is endlessly interesting, as a trainer, how do you motivate someone? How do you motivate someone who doesn't want to be motivated? Who just wants to eat and drink how they want, and only want to throw a couple of dollars a week at the issue of fat loss, but doesn't really care (or respect) you or your time (and the time you spend on their efforts)? I think coaches like Cosgrove might say just get rid of someone like that, they're a waste of your time, they're wasting their own time, and they're wasting their money. If that is in fact what Cosgrove (or any trainer for that matter) might say, I'd have to disagree, but only for me. I think something is better than nothing, and even the meagre effect these people let me have is better than they would have by themselves (imagine if they ate as they did, and didn't train?). (As a trainer) Ultimately the results you get are just about the only indicator of the quality of your training, and unfortunately those results largely depend on getting your client to eat the way you want them to.
This parallels the above, in the sense that, people who don't follow diets and programs seem incredulous that anyone could, that they are privy to a set of circumstance no-one else is, which is of course (confirmation bias) nonsense. We all have the same amount of time in a day, we all have responsibilities and interests that take us away from being healthy, the difference between those that look good and those that don't boils down to interest.
Again this issue directly relates to the above 2 articles, those who have low self worth, low self esteem etc, are going to take it out of themselves, they're seemingly less likely (or able) to want to eat healthy and train. Hopefully this article can shed some light on the positives of what I offer as a trainer.
You think I talk tough about eating right? Dan John lays the smack down on people who eat like kids.
Much like my training diaries (only better) Bruno gives some insights into his programming.
One of my clients told me, their trainer cousin told them, to improve their pullup, they need to practice dead hangs, without knowing the context or this trainers intent it's hard to judge, but my prima facie response was incredulity. This article includes it as a part of getting good at the pullup, but to give it as the sole advice? Seems bizarre to me.
Principles appear common sensical, but you'd be surprised how often people don't do that which is based on sense.
This kind of article is gratifying for me as a trainer to see that I can tick off much from this article as part of my training routines with clients
Common sense advice from Mark Rippetoe.
Much of this parallels what I've discussed here.
Robertsons epic on the deadlift.
This and the below articles are interesting insights into what a gym owner should consider when putting together a gym (how does CBD fair?).
The one that made me chuckle was bodybuilder types teaching their girlfriend how to train like them, see that one all the time.
I'm always curious when reading these posts to see where I fail and where I don't, fortunately for me, with this article, some of the points don't apply (charging) and some do, as in I train on a regular basis and have lasted in the industry (up to about 4 years now), I'd like to think I've continued learning and I don't seel products (this blog is the closest I'd come to an "online professional" and I'd be hardpressed to see where on this blog I preach anything that isn't supported by evidence or isn't standard fare for most strength coaches).
Some helpful tips.
You have to read the whole article, it's worth it.
This guy's one of the biggest brains in the business, when he says something, listen!
This goes in line somewhat with this post, enjoy.
Interesting as most of us have one or 2 clients in this situation.
For those who need more confirmation on the importance of meal frequency.
This parallels the above, in the sense that, people who don't follow diets and programs seem incredulous that anyone could, that they are privy to a set of circumstance no-one else is, which is of course (confirmation bias) nonsense. We all have the same amount of time in a day, we all have responsibilities and interests that take us away from being healthy, the difference between those that look good and those that don't boils down to interest.
Again this issue directly relates to the above 2 articles, those who have low self worth, low self esteem etc, are going to take it out of themselves, they're seemingly less likely (or able) to want to eat healthy and train. Hopefully this article can shed some light on the positives of what I offer as a trainer.
You think I talk tough about eating right? Dan John lays the smack down on people who eat like kids.
Much like my training diaries (only better) Bruno gives some insights into his programming.
One of my clients told me, their trainer cousin told them, to improve their pullup, they need to practice dead hangs, without knowing the context or this trainers intent it's hard to judge, but my prima facie response was incredulity. This article includes it as a part of getting good at the pullup, but to give it as the sole advice? Seems bizarre to me.
Principles appear common sensical, but you'd be surprised how often people don't do that which is based on sense.
This kind of article is gratifying for me as a trainer to see that I can tick off much from this article as part of my training routines with clients
Common sense advice from Mark Rippetoe.
Much of this parallels what I've discussed here.
Robertsons epic on the deadlift.
This and the below articles are interesting insights into what a gym owner should consider when putting together a gym (how does CBD fair?).
The one that made me chuckle was bodybuilder types teaching their girlfriend how to train like them, see that one all the time.
I'm always curious when reading these posts to see where I fail and where I don't, fortunately for me, with this article, some of the points don't apply (charging) and some do, as in I train on a regular basis and have lasted in the industry (up to about 4 years now), I'd like to think I've continued learning and I don't seel products (this blog is the closest I'd come to an "online professional" and I'd be hardpressed to see where on this blog I preach anything that isn't supported by evidence or isn't standard fare for most strength coaches).
Some helpful tips.
You have to read the whole article, it's worth it.
This guy's one of the biggest brains in the business, when he says something, listen!
This goes in line somewhat with this post, enjoy.
For those who need more confirmation on the importance of meal frequency.
Friday, July 8, 2011
Articles.
Hey guys, sorry for the lack of actual articles lately, I've had my head back in the books, and have been spreading myself thin, with work on this blog too.
Excluding the Middle
Lyle McDonald jumps in with some pretty harsh words against much of what I say, which is fine, counter voices to your opinions are the ones we need to listen to the most. Unfortunately for McDonald my argument for HIIT involves not just the fat metabolism benefits of HIIT over Steady State but also (amongst other things) the time benefits of HIIT, which are paramount to my clients, most of which work 40+hrs a week. Why on earth would I prescribe them a longer training session than is necessary?
Steady State vs. Interval Training: Introduction
More from McDonald on the Steady State/HIIT issue, with links to other articles justifying his position. Enjoy.
Education Or Experience
I personally think both make for a good trainer, and as far as getting results and keeping clients are concerned you need both. Too much knowledge and too little experience and you don't know how to coach, or cue, visa versa and you don't know what you're doing, but you can be friendly, if not dangerous.
The Testosterone Principles:On Becoming Thor, Captain America, or Khal Drogo
Interesting stuff.
FREE Training Book Download
As mentioned in the article, you can't beat that price.
10 Secrets Of An Elite Fitness Business
Interesting post, I'd like to be able to tick off all these one day.
21 Days To A Better Fitness Business
More in the same vain as above.
The Key For Personal Training Business Growth
Not super relevant to me, as I don't run my own business, but there's nothing that says I can't implement these stretegies. Obviously this type and the other business articles are trainer oriented.
Training Clients with Obesity – Part IV (BMI under 35)
Something all trainers should at least be aware of, follow the links for more info.
Programming Core Exercises In Your Program
Again, ab training is another thing where the pendulum is being swung another way, this and the below article attempt to change your mind (away from crunches).
Pallof Presses/Belly Presses for Core Stability
A Rant About Exercises Being Difficult
This is something I've seen with a lot of trainers and it's why I try stick to structured programs, this blog may be called "Killsession Musings" but that doesn't mean I opt for unstructured "throw everything but the kitchen sink" at your client training. I'm all for hard training, but smashing your clients with unfocused intervals with zero progressions, isolation exercises and plyometrics (without proper progressions) can be dangerous.
Excluding the Middle
Lyle McDonald jumps in with some pretty harsh words against much of what I say, which is fine, counter voices to your opinions are the ones we need to listen to the most. Unfortunately for McDonald my argument for HIIT involves not just the fat metabolism benefits of HIIT over Steady State but also (amongst other things) the time benefits of HIIT, which are paramount to my clients, most of which work 40+hrs a week. Why on earth would I prescribe them a longer training session than is necessary?
Steady State vs. Interval Training: Introduction
More from McDonald on the Steady State/HIIT issue, with links to other articles justifying his position. Enjoy.
Education Or Experience
I personally think both make for a good trainer, and as far as getting results and keeping clients are concerned you need both. Too much knowledge and too little experience and you don't know how to coach, or cue, visa versa and you don't know what you're doing, but you can be friendly, if not dangerous.
The Testosterone Principles:On Becoming Thor, Captain America, or Khal Drogo
Interesting stuff.
FREE Training Book Download
As mentioned in the article, you can't beat that price.
10 Secrets Of An Elite Fitness Business
Interesting post, I'd like to be able to tick off all these one day.
21 Days To A Better Fitness Business
More in the same vain as above.
The Key For Personal Training Business Growth
Not super relevant to me, as I don't run my own business, but there's nothing that says I can't implement these stretegies. Obviously this type and the other business articles are trainer oriented.
Training Clients with Obesity – Part IV (BMI under 35)
Something all trainers should at least be aware of, follow the links for more info.
Programming Core Exercises In Your Program
Again, ab training is another thing where the pendulum is being swung another way, this and the below article attempt to change your mind (away from crunches).
Pallof Presses/Belly Presses for Core Stability
A Rant About Exercises Being Difficult
This is something I've seen with a lot of trainers and it's why I try stick to structured programs, this blog may be called "Killsession Musings" but that doesn't mean I opt for unstructured "throw everything but the kitchen sink" at your client training. I'm all for hard training, but smashing your clients with unfocused intervals with zero progressions, isolation exercises and plyometrics (without proper progressions) can be dangerous.
Sunday, July 3, 2011
Articles.
Pushup Research
Ok, everyone's been going apey bout the below article, so it's my headliner for this week, read, enjoy, be shocked!
The Best Damn Push-Ups Article, Period!
Contreras went a little spastic with this. More references and journal sources than you can throw a cat at.. I'm glad the pushup is a mainstay in most of my programs.
Awesome Pullup Variation: Iso Holds
An interesting vid.
Good Reads for the Week
Check it out.
Popeye Eggs
Recipes guys.
Baby Steps for Better Health
Wealthy, Handsome, Strong, and with Endless Hard-Ons: Is Masculinity Impossible?
Part of the atheist/skeptic community Great Christina also writes a lot on sex and issues related to it. Something for the masculine man, gym crowd perhaps?
For Your Viewing Pleasure: Take 37
Bodyweight Redux
Apparently there's a bodyweight versus weight training debate going on. An interesting rundown on the subject, with more than a little opinion thrown in.
5 Exercises You Should Start Doing
I like this style of blog, usually it demonstrates the obvious, or as in this case, it shows you the value of exercises you might have considered and rejected, or have not considered at all.
In Defense of Cheat Days
Some interesting thoughts on cheating. As I'm not dieting at the moment I'm not having cheat meals, I tend to just eat. But dieters will definitely benefit from learning when to strategically intake a higher amount of calories and when it's OK to eat some "naughty" food.
Training Without Sleep
As most of my clients are doing 40+ hours a week of work plus dieting programs which are really intensive, we need to make sure recovery is made aware to the client, consider this my attempt to do so.
Do You Have Training ADD?
This is a common complaint with coaches and trainers. Working a program, trusting the program and giving the program the time to work, are all impassioned and calculated ways of training. This is hard for people, as they seem to train with their emotions, as opposed to their head (and there seems to be a general distrust of the science, as mentioned here)
5 Life Lessons from a New Dad
Pick Your Deadlifting Poison
With the deadlift being as important as it is, it's equally important that we do it right.
The 21 Best Fitness Business Tips
A good one for gym owners, PT's and clients.
10 Must-Read Fitness Blogs
Most of you receive stuff from these sites on my blog, if there's anything here I don't send you, please, chuck them in your blogroll.
Jack Up Your Strength the Right Way
Basic tips all my strength readers might want to master.
Low-carbohydrate, high-protein diet and cancer risk
This is really interesting.
Strength for health in old age
As if there was any doubt, but still, trying to change the paradigm on the "aerobic" craze, is slow and steady.
Sleeping more means you get less fat
This is so my motto!
15 Nutrition Tips for a Healthy Summer
25 Ways to Make This Your Fittest Summer Ever
5 Things to Do After Every Workout
Q&A: Is It Better to Skip a Workout or Tone It Down When Tired?
Obesity As a Social Diagnosis
I'm not entirely sure where I stand on the obesity issue, and in particular the people who are obese, but I know building a culture of blame, is not going to help.
Are Tax Incentives Cost-Effective to Promote Physical Activity?
The Morality of Teenage Fast Food Consumption
Why Diet and Exercise is Not a Treatment for Obesity
I posted this on FB as it's an interesting meta analysis of the obesity problem and our role as trainers in that.
Preventing Weight Gain in Your Sleep?
Again, uh-huh!
I think this is enough for this week, there are still a tonne more I could put up, but at some point, I imagine you all just tune out, enjoy!
Ok, everyone's been going apey bout the below article, so it's my headliner for this week, read, enjoy, be shocked!
The Best Damn Push-Ups Article, Period!
Contreras went a little spastic with this. More references and journal sources than you can throw a cat at.. I'm glad the pushup is a mainstay in most of my programs.
Awesome Pullup Variation: Iso Holds
An interesting vid.
Good Reads for the Week
Check it out.
Popeye Eggs
Recipes guys.
Baby Steps for Better Health
Wealthy, Handsome, Strong, and with Endless Hard-Ons: Is Masculinity Impossible?
Part of the atheist/skeptic community Great Christina also writes a lot on sex and issues related to it. Something for the masculine man, gym crowd perhaps?
For Your Viewing Pleasure: Take 37
Bodyweight Redux
Apparently there's a bodyweight versus weight training debate going on. An interesting rundown on the subject, with more than a little opinion thrown in.
5 Exercises You Should Start Doing
I like this style of blog, usually it demonstrates the obvious, or as in this case, it shows you the value of exercises you might have considered and rejected, or have not considered at all.
In Defense of Cheat Days
Some interesting thoughts on cheating. As I'm not dieting at the moment I'm not having cheat meals, I tend to just eat. But dieters will definitely benefit from learning when to strategically intake a higher amount of calories and when it's OK to eat some "naughty" food.
Training Without Sleep
As most of my clients are doing 40+ hours a week of work plus dieting programs which are really intensive, we need to make sure recovery is made aware to the client, consider this my attempt to do so.
Do You Have Training ADD?
This is a common complaint with coaches and trainers. Working a program, trusting the program and giving the program the time to work, are all impassioned and calculated ways of training. This is hard for people, as they seem to train with their emotions, as opposed to their head (and there seems to be a general distrust of the science, as mentioned here)
5 Life Lessons from a New Dad
Pick Your Deadlifting Poison
With the deadlift being as important as it is, it's equally important that we do it right.
The 21 Best Fitness Business Tips
A good one for gym owners, PT's and clients.
10 Must-Read Fitness Blogs
Most of you receive stuff from these sites on my blog, if there's anything here I don't send you, please, chuck them in your blogroll.
Jack Up Your Strength the Right Way
Basic tips all my strength readers might want to master.
Low-carbohydrate, high-protein diet and cancer risk
This is really interesting.
Strength for health in old age
As if there was any doubt, but still, trying to change the paradigm on the "aerobic" craze, is slow and steady.
Sleeping more means you get less fat
This is so my motto!
15 Nutrition Tips for a Healthy Summer
25 Ways to Make This Your Fittest Summer Ever
5 Things to Do After Every Workout
Q&A: Is It Better to Skip a Workout or Tone It Down When Tired?
Obesity As a Social Diagnosis
I'm not entirely sure where I stand on the obesity issue, and in particular the people who are obese, but I know building a culture of blame, is not going to help.
Are Tax Incentives Cost-Effective to Promote Physical Activity?
The Morality of Teenage Fast Food Consumption
Why Diet and Exercise is Not a Treatment for Obesity
I posted this on FB as it's an interesting meta analysis of the obesity problem and our role as trainers in that.
Preventing Weight Gain in Your Sleep?
Again, uh-huh!
I think this is enough for this week, there are still a tonne more I could put up, but at some point, I imagine you all just tune out, enjoy!
Wednesday, June 22, 2011
Articles.
Assorted Links on Cognition and Neuroscience
As the name suggests. Pseudoscience, religion, quackery, tarot, the paranormal, we're all aware of these things, some of us believe in them, others do not. The articles dive into the bio mechanical processes by which we are duped, or perhaps more graciously, convinced, by the above, which do not have adequate evidential support. The knowing reader may attack my epistemology and indeed ask for a basis for an evidential approach, which is a discussion I would be more than willing to have, suffice it to say, for personal trainers and the scientifically literate, the need for an evidential basis for support and endorsement of programs and training tactics should be apparent and obvious.
Where My Ladies At?
Ladies check this out, then tell me if you lift heavy weights you'll get bulky...
What is Metabolic Resistance Training?
Cosgrove's blog is usually always packed with justification for much of what I do, this blog is no different. I would actually recommend purchasing the mentioned product, I did. The great thing about buying the product is not so much the 2 products you get, but rather the Turbulence Training site you get access too, as of this writing I've downloaded about 70 e-books on diet, abs, HIIT, MRT etc, by Craig Ballantyne, Chris Mohr and Mike Roussell. I couldn't imagine how valuable this resource would be for a non trainer!
New T-Nation Single Leg Training Article
Some advice on single leg training from the guy who changed the industry toward this stuff.
11 Reason Why You Aren’t Getting Results
I don't often post articles from Boyle as he keeps his most informative articles on strengthcoach.com but occasionally he puts some stuff on his blog that's worth the re-post (though this post in and of itself is a re-post).
Evolution of a Fitness Enthusiast
A really great post on Boyle's blog. He's focused on this thing a bit recently, and I think, particularly us trainers, can see our progression on here, and that of those in our clubs.
High Protein Diets and Kidney Function
This idea has been the basis for the "anti-high protein diet" crowd. Do I think this effectively puts this to bed? Of course not. We should however consider this and other information when considering our dietary course.
Knees-Past-Toes During the Squat
Schoenfield demonstrates the complexity implicit in the "knees past toes" debate in regards to the squat. I've seen Poloquin make a similar argument. I especially liked his distinction between the squat and the lunge and why a different emphasis needs to be placed on the toes in each.
Circuit training vs Traditional Training
Some evidence via studies to demonstrate the superiority of MRT over traditional weight training.
Tempo Intervals & MMA Fitness
Some anecdotal evidence toward the efficacy of HIIT.
A Great "Pushup" Variation For Shoulder Stability and Core Strength
The next 4 blogs are Bruno doing his thing.
Good Reads for the Week
For Your Viewing Pleasure: Take 35
For Your Viewing Pleasure: Take 34
Talent vs. Work: Part 1
We have a tendency to look at those with the physical gifts we would bestow upon ourselves with some envy, and it is easy to consider ways to take away their hard work from them, for example: "well they have genetics", "they have more time to train than me" etc etc. Excuses and reasons are not delineated by much.
The Effect of Two Energy-Restricted Diets, a Low-Fructose Diet vs. a Moderate Natural Fructose Diet – Research Review
Lyle McDonald seems to disagree with most of what I preach on diet, but that's ok, dissenting voices, particularly those backed by evidence, are worth listening to. Does this mean, based on the results of one study that I'm going to give up pushing high protein diets? Of course not. It is good however to be aware of the literature, to respect it, and to realise their are always opposing viewpoints.
Random Thoughts
Strength Goals: Don’t Be Afraid to Abandon Them
Working in a commercial gym I see a lot of horrible form, sometimes especially from the meatheads, who should know better. But, have you ever tried to tell a meathead how to lift? As a former (and possibly still), meathead myself, it's like talking to a piece of glass.
Free 52 Glute Myths and a Program to Come
Chicken, Artichoke and Grape Skewers with Tarragon-Yogurt Sauce
This and below are a bunch of recipes I would happily endorse.
Peanut Butter and Jelly Loaf (Low-Carb, Sugar Free)
Spicy Mango Black Bean Turkey Burgers
Cookie Dough Cupcakes (Gluten Free, Sugar Free)
Smokey Eggplant Guacamole
As the name suggests. Pseudoscience, religion, quackery, tarot, the paranormal, we're all aware of these things, some of us believe in them, others do not. The articles dive into the bio mechanical processes by which we are duped, or perhaps more graciously, convinced, by the above, which do not have adequate evidential support. The knowing reader may attack my epistemology and indeed ask for a basis for an evidential approach, which is a discussion I would be more than willing to have, suffice it to say, for personal trainers and the scientifically literate, the need for an evidential basis for support and endorsement of programs and training tactics should be apparent and obvious.
Where My Ladies At?
Ladies check this out, then tell me if you lift heavy weights you'll get bulky...
What is Metabolic Resistance Training?
Cosgrove's blog is usually always packed with justification for much of what I do, this blog is no different. I would actually recommend purchasing the mentioned product, I did. The great thing about buying the product is not so much the 2 products you get, but rather the Turbulence Training site you get access too, as of this writing I've downloaded about 70 e-books on diet, abs, HIIT, MRT etc, by Craig Ballantyne, Chris Mohr and Mike Roussell. I couldn't imagine how valuable this resource would be for a non trainer!
New T-Nation Single Leg Training Article
Some advice on single leg training from the guy who changed the industry toward this stuff.
11 Reason Why You Aren’t Getting Results
I don't often post articles from Boyle as he keeps his most informative articles on strengthcoach.com but occasionally he puts some stuff on his blog that's worth the re-post (though this post in and of itself is a re-post).
Evolution of a Fitness Enthusiast
A really great post on Boyle's blog. He's focused on this thing a bit recently, and I think, particularly us trainers, can see our progression on here, and that of those in our clubs.
High Protein Diets and Kidney Function
This idea has been the basis for the "anti-high protein diet" crowd. Do I think this effectively puts this to bed? Of course not. We should however consider this and other information when considering our dietary course.
Knees-Past-Toes During the Squat
Schoenfield demonstrates the complexity implicit in the "knees past toes" debate in regards to the squat. I've seen Poloquin make a similar argument. I especially liked his distinction between the squat and the lunge and why a different emphasis needs to be placed on the toes in each.
Circuit training vs Traditional Training
Some evidence via studies to demonstrate the superiority of MRT over traditional weight training.
Tempo Intervals & MMA Fitness
Some anecdotal evidence toward the efficacy of HIIT.
A Great "Pushup" Variation For Shoulder Stability and Core Strength
The next 4 blogs are Bruno doing his thing.
Good Reads for the Week
For Your Viewing Pleasure: Take 35
For Your Viewing Pleasure: Take 34
Talent vs. Work: Part 1
We have a tendency to look at those with the physical gifts we would bestow upon ourselves with some envy, and it is easy to consider ways to take away their hard work from them, for example: "well they have genetics", "they have more time to train than me" etc etc. Excuses and reasons are not delineated by much.
The Effect of Two Energy-Restricted Diets, a Low-Fructose Diet vs. a Moderate Natural Fructose Diet – Research Review
Lyle McDonald seems to disagree with most of what I preach on diet, but that's ok, dissenting voices, particularly those backed by evidence, are worth listening to. Does this mean, based on the results of one study that I'm going to give up pushing high protein diets? Of course not. It is good however to be aware of the literature, to respect it, and to realise their are always opposing viewpoints.
Random Thoughts
Strength Goals: Don’t Be Afraid to Abandon Them
Working in a commercial gym I see a lot of horrible form, sometimes especially from the meatheads, who should know better. But, have you ever tried to tell a meathead how to lift? As a former (and possibly still), meathead myself, it's like talking to a piece of glass.
Free 52 Glute Myths and a Program to Come
Chicken, Artichoke and Grape Skewers with Tarragon-Yogurt Sauce
This and below are a bunch of recipes I would happily endorse.
Peanut Butter and Jelly Loaf (Low-Carb, Sugar Free)
Spicy Mango Black Bean Turkey Burgers
Cookie Dough Cupcakes (Gluten Free, Sugar Free)
Smokey Eggplant Guacamole
Thursday, June 2, 2011
Articles.
Hey guys, another articles blog for your enjoyment.
Fashionably toxic
This one's a little old, but I had to put it in. With so many people, even in the fitness industry talking about "toxins" and "de-toxing" all the time, I couldn't resist putting up some actual, scientific research into this guff.
Good Reads for the Week
More articles than you can throw a cat at, Bruno's work on these posts makes my efforts on my articles blog, look a joke, hence why I steal from him.
Tightening Up the Ship
This blog made me feel somewhat better about my recent back troubles. Though I didn't injure myself to the extent Contreras did, so I can hardly compare, but it does demonstrate to me, even if our cases aren't similar, that injuries are a part of the gym world. I wasn't going for max strength like Contreras and he or others might say our examples are completely different (proper training versus improper for example) but the point I took away is: we're all human, we're all learning and that never stops.
For Your Viewing Pleasure: Take 32
I really wanted to watch all these but they're making my computer run slow for some reason. Nonetheless, like a billion great vids to check out.
Good Reads for the Week
Again, Bruno working much harder than me.
Why Bodybuilders are More Jacked Than Powerlifters
I almost posted this on Facebook, always a good one, though I admit, I have very few clients who are trying to exclusively put on muscle, as in most of them are trying to look lean and muscular, without being huge.
Random Thoughts
I particularly like his opening thoughts, in fact, they're the reason I included this blog. Food for thought to all my clients!
Sleep loss lowers testosterone.....
I put these kind of articles in because most if not all of my clients are not sleeping enough, this can hopefully demonstrate why it's so important (yes for women too).
Goblet Squats
All my clients know this exercise, I've found it to be much more teachable than the front squat, I haven't done it with the Kettlebell yet, have seen Chris using it, will give it a shot in further programs where the kettlebell is prescribed.
The single best exercise
Seriously guys, you're not distance running are you?
Q&A: What are the Healthiest Beers?
Eloise!
Strength and Conditioning Discussion – Are Foam Rollers Crap?
Not the most scientific of articles, and I recommend you view it as such, but there are some interesting musings to be had regardless. I can personally attest to the positive benefit of foam rollers. 1 week since I hurt my back, foam rolling and stretching my lower body twice a day, has significantly improved my pain, as in I'm almost fit to return to training. I highly recommend them, obviously.
No Limits, No Nonsense
There is another post, I think by Mike Robertson that touches on some similar principles to this blog about coaching movements and coaching them well. We've all as trainers been frustrated with a client who simply cannot grasp an exercise (think of push presses, squats, lunges, bent over rows etc), but it is our job as coaches and trainers to figure out a way, like manipulating a Rubik's cube to get our clients to move well. Whether you take it back to basics as this article suggests or you spend the time coaching as Robertson's article suggests. Fitness, fat loss and muscle gains have to be subordinate to form and exercise execution, else, what are we for, as trainers?
Strong(her) University Part II: Nutrition 101
A nice post to the ladies, and also as I've been hammering home the basics of nutrition lately, this blog is following a similar thesis.
No Bake Cookies (Vegan, High Protein, Sugar-Free)
Eloise, Yasmin, Dion, Kara- A must read! And generally a good blog to add to your blogrolls.
An Awesome Resource for Healthy Food Options
Cherie- There's your quinoa.
Pumpkin & Chicken Curry Recipe
Add it to the list guys.
Why You Shouldn’t Take It Off Later
Motivational stuff, always good, I think, for my clients to see what the coaches use to motivate themselves.
Garlicky Roasted Shrimp and Swiss Chard
Yum?
A Guide to Maintaining a Healthy Sex Drive
Training, a healthy diet, can improve so many more areas than your biceps. I see this with friends, clients, people who are depressed, their lives seem in ruin, they turn to drugs, alcohol, promiscuity, whatever. While I have no problems with those articles of enjoyment, it really depends on your reasons for doing them, your state of mind when doing them. They can lead to a negative psychological outlook, or and perhaps more commonly, are the results of a negative psychological outlook. How does one fix this? By getting their health and exercise regime sorted. By moving, by accomplishing goals, by self motivating etc. Positivity breeds more of the same, then again, so does negativity.
This is How I Train Part 1 – My Upper-body Pushing Workout
Functional training from a guy I've really come to love. His FB status updates are always right up my alley, as he tends to talk about the skeptical movement, good science and training, how could I not love this guy?
The Missing Piece in Designing Your Training Program – the Autonomic Nervous System. Part 1: The Science
A little science heavy, but interesting for those who can follow it.
Smallpox and Pseudomedicine
Not strictly on topic, but it's always good to learn how to detect pseudoscience, from real science, as we see with some strength coaches, trainers and Internet gurus.
Placebo Prescriptions
Some interesting thoughts.
BANANA SESAME & HONEY SHAKE
I got put onto this blog by Sean Powell I believe (I have so many bogs on my blogroll, hard to keep track)
EASY BREAKKY BREAD
VEGETARIAN HANG OVER BREAKFAST
5 Surprising Reasons You Blew Your Diet
T-Nation, always good for some fun.
The Truth About Fructose
This is always a hot topic for debate, some interesting stuff.
How Many Meals a Day Should You Eat?
I think this is enough articles for you guys this week, enjoy!
Fashionably toxic
This one's a little old, but I had to put it in. With so many people, even in the fitness industry talking about "toxins" and "de-toxing" all the time, I couldn't resist putting up some actual, scientific research into this guff.
Good Reads for the Week
More articles than you can throw a cat at, Bruno's work on these posts makes my efforts on my articles blog, look a joke, hence why I steal from him.
Tightening Up the Ship
This blog made me feel somewhat better about my recent back troubles. Though I didn't injure myself to the extent Contreras did, so I can hardly compare, but it does demonstrate to me, even if our cases aren't similar, that injuries are a part of the gym world. I wasn't going for max strength like Contreras and he or others might say our examples are completely different (proper training versus improper for example) but the point I took away is: we're all human, we're all learning and that never stops.
For Your Viewing Pleasure: Take 32
I really wanted to watch all these but they're making my computer run slow for some reason. Nonetheless, like a billion great vids to check out.
Good Reads for the Week
Again, Bruno working much harder than me.
Why Bodybuilders are More Jacked Than Powerlifters
I almost posted this on Facebook, always a good one, though I admit, I have very few clients who are trying to exclusively put on muscle, as in most of them are trying to look lean and muscular, without being huge.
Random Thoughts
I particularly like his opening thoughts, in fact, they're the reason I included this blog. Food for thought to all my clients!
Sleep loss lowers testosterone.....
I put these kind of articles in because most if not all of my clients are not sleeping enough, this can hopefully demonstrate why it's so important (yes for women too).
Goblet Squats
All my clients know this exercise, I've found it to be much more teachable than the front squat, I haven't done it with the Kettlebell yet, have seen Chris using it, will give it a shot in further programs where the kettlebell is prescribed.
The single best exercise
Seriously guys, you're not distance running are you?
Q&A: What are the Healthiest Beers?
Eloise!
Strength and Conditioning Discussion – Are Foam Rollers Crap?
Not the most scientific of articles, and I recommend you view it as such, but there are some interesting musings to be had regardless. I can personally attest to the positive benefit of foam rollers. 1 week since I hurt my back, foam rolling and stretching my lower body twice a day, has significantly improved my pain, as in I'm almost fit to return to training. I highly recommend them, obviously.
No Limits, No Nonsense
There is another post, I think by Mike Robertson that touches on some similar principles to this blog about coaching movements and coaching them well. We've all as trainers been frustrated with a client who simply cannot grasp an exercise (think of push presses, squats, lunges, bent over rows etc), but it is our job as coaches and trainers to figure out a way, like manipulating a Rubik's cube to get our clients to move well. Whether you take it back to basics as this article suggests or you spend the time coaching as Robertson's article suggests. Fitness, fat loss and muscle gains have to be subordinate to form and exercise execution, else, what are we for, as trainers?
Strong(her) University Part II: Nutrition 101
A nice post to the ladies, and also as I've been hammering home the basics of nutrition lately, this blog is following a similar thesis.
No Bake Cookies (Vegan, High Protein, Sugar-Free)
Eloise, Yasmin, Dion, Kara- A must read! And generally a good blog to add to your blogrolls.
An Awesome Resource for Healthy Food Options
Cherie- There's your quinoa.
Pumpkin & Chicken Curry Recipe
Add it to the list guys.
Why You Shouldn’t Take It Off Later
Motivational stuff, always good, I think, for my clients to see what the coaches use to motivate themselves.
Garlicky Roasted Shrimp and Swiss Chard
Yum?
A Guide to Maintaining a Healthy Sex Drive
Training, a healthy diet, can improve so many more areas than your biceps. I see this with friends, clients, people who are depressed, their lives seem in ruin, they turn to drugs, alcohol, promiscuity, whatever. While I have no problems with those articles of enjoyment, it really depends on your reasons for doing them, your state of mind when doing them. They can lead to a negative psychological outlook, or and perhaps more commonly, are the results of a negative psychological outlook. How does one fix this? By getting their health and exercise regime sorted. By moving, by accomplishing goals, by self motivating etc. Positivity breeds more of the same, then again, so does negativity.
This is How I Train Part 1 – My Upper-body Pushing Workout
Functional training from a guy I've really come to love. His FB status updates are always right up my alley, as he tends to talk about the skeptical movement, good science and training, how could I not love this guy?
The Missing Piece in Designing Your Training Program – the Autonomic Nervous System. Part 1: The Science
A little science heavy, but interesting for those who can follow it.
Smallpox and Pseudomedicine
Not strictly on topic, but it's always good to learn how to detect pseudoscience, from real science, as we see with some strength coaches, trainers and Internet gurus.
Placebo Prescriptions
Some interesting thoughts.
BANANA SESAME & HONEY SHAKE
I got put onto this blog by Sean Powell I believe (I have so many bogs on my blogroll, hard to keep track)
EASY BREAKKY BREAD
VEGETARIAN HANG OVER BREAKFAST
5 Surprising Reasons You Blew Your Diet
T-Nation, always good for some fun.
The Truth About Fructose
This is always a hot topic for debate, some interesting stuff.
How Many Meals a Day Should You Eat?
I think this is enough articles for you guys this week, enjoy!
Tuesday, May 24, 2011
Articles.
Hey guys, a heap of articles for you this week, I haven't done this in a week or two so they've piled up.
What to Eat When Ordering Out at Work
Good Reads for the Week
Improving your posture
Damaged hearts pump better when fueled with fats
5 Ways to Prevent Kidney Stones
Not my definition of protein rich
DO YOU HAVE BUGS?
Partial Movement Training For The Deadlift
What Women Should Never (but often) Do While Trying to Get in Shape: Part 2 – Dieting
High Fructose Corn Syrup: The Real Story
Developing an Effective Basic Strength Training Program
Ice Baths: Hot or Not?
Awesome Inverted Row Progressions: Part 3
Tales of a Fit Mom: Training Partners
Perseverance
Buttery Catfish in a Creamy Shallot Sauce
A Metabolic Paradigm Shift, or Why Fat is the Preferred Fuel for Human Metabolism
Grocery Store Seafood: What to Eat and What to Avoid
Dear Mark: Does the Liver Accumulate Toxins?
The Performance U – 10 Commandments of Nutrition
A Peek into the Mysterious Mundane Diet of a Vegan Salonista
The Controlled-Carb Bulking Strategy: Gain Mass Without Getting Fat
How to Train Like a Bad Ass – Even with a Bad Back
What to Eat When Ordering Out at Work
Good Reads for the Week
Improving your posture
Damaged hearts pump better when fueled with fats
5 Ways to Prevent Kidney Stones
Not my definition of protein rich
DO YOU HAVE BUGS?
Partial Movement Training For The Deadlift
What Women Should Never (but often) Do While Trying to Get in Shape: Part 2 – Dieting
High Fructose Corn Syrup: The Real Story
Developing an Effective Basic Strength Training Program
Ice Baths: Hot or Not?
Awesome Inverted Row Progressions: Part 3
Tales of a Fit Mom: Training Partners
Perseverance
Buttery Catfish in a Creamy Shallot Sauce
A Metabolic Paradigm Shift, or Why Fat is the Preferred Fuel for Human Metabolism
Grocery Store Seafood: What to Eat and What to Avoid
Dear Mark: Does the Liver Accumulate Toxins?
The Performance U – 10 Commandments of Nutrition
A Peek into the Mysterious Mundane Diet of a Vegan Salonista
The Controlled-Carb Bulking Strategy: Gain Mass Without Getting Fat
How to Train Like a Bad Ass – Even with a Bad Back
Friday, May 20, 2011
My Articles.
I'm going to put my articles into a compilation for you, and update it frequently, so you have a compendium from which to draw (thanks to P Diddy for the idea).
Client Results
Client Results- Sean "P Diddy" Powell.
Testimonials
Testimonials.
Testimonials.
Diet
How To Work Out Your Daily Caloric Intake.
Sample Diet For A Week.
Alcohol.
Dialogues Regarding Nutrition.
Pre Workout Nutrition, Workout Nutrition & Some Musings.
Recipes, Post Workout Nutrition and A Rant (Non Necessarily In That Order).
Carbohydrates.
Naturopathy And Evidentialism.
Diet.
Quick Tips.
Smoothies.
Probiotics.
Vegetarianism Part 1- The Moral Argument.
Vegetarianism Part 2- The Nutritional Argument.
Steroids.
Supplements.
Destination: Abs
High Intensity Interval Training
Research Into The Negative Effects Of Aerobic Training, And The Superiority Of Interval Training.
The Neverending Debate- Distance Running Versus HIIT.
HIIT.
High Intensity Interval Training.
Want to Stay Fat? Keep Running! Pt. 2.
Heart Rate Zones.
Weight Training
Sample Fat Loss Program For A Week.
Metabolic Resistance Training (MRT).
Getting Big.
Unilateral vs Bilateral Leg Training.
Rep Ranges.
Bodyweight Training.
Ab Training.
Book Review
Notes On 'Trick Or Treatment'- Introduction & Chapter 1 by Ernst & Singh.
Notes On 'Trick Or Treatment'- Chapter 2- Acupuncture by Ernst & Singh
Notes On 'Trick Or Treatment'- Chapter 3- Homeopathy by Ernst & Singh.
A Trainers Thoughts
What Motivates Me? A Guide To Finding Your Own Motivation
Dan Barker On Having A Purpose-Filled Life
A Note To All You Silly (And Dangerous) Anti-Vaccination People Out There.
A Night Out
The Conditioning Research Blog On Sitting In A Chair All Day.
Time Management.
Results.
Killsession Musings.
Killsession Musings- Part 2.
Killsession Musings Part 3.
Putting It All Together.
A Trainers Expectations.
Motivation.
Compilation.
Rant!
About Me.
Primer.
Spot Specific Fat Reduction.
Articles For Women
A Model Was Told She Was Too Fat?
Articles For Women
Articles For Women.
Articles For Women.
More Articles For Women.
Articles
Articles.
Alwyn Cosgrove On Aerobic Training.
Articles.
Articles.
Articles.
Articles.
Articles.
Articles.
Articles.
Articles.
Articles.
Articles.
Articles.
Articles.
Recovery
Foam Rolling.
Stretching.
Dealing With Anterior Tilt.
Your Thoughts
What Motivates Clients? Your Stories!
Dialogues Between Shmoopy's.
Client Response To "The Dialogues".
"Letters To The Editor."
The Continuing Discussion On Vegetarianism.
Destination: Abs (Redux)
Destination: Abs (Redux)- Prequel.
Destination: Abs (Redux)- Wk1.
Destination: Abs (Redux)- Wk3.
Destination: Abs (Redux)- Wk5.
Training Diary
Training Diary-Phase 1- Wk1.
Training Diary-Phase 1- Wk2.
Training Diary-Phase 1- Wk3.
Training Diary-Phase 1- Wk4.
Training Diary-Phase 2- Wk1.
Training Diary-Phase 2- Wk2.
Training Diary-Phase 2- Wk3.
Training Diary-Phase 2- Wk4.
Training Diary-Phase 3- Wk1.
Training Diary-Phase 3- Wk2.
Training Diary- German Volume Training- Wk1.
Training Diary- German Volume Training-Wk2.
Training Diary- German Volume Training- Wk 3.
Training Diary- German Volume Training- Wk 4.
Training Diary- Maximum Mass Program- Phase 1- Wk 1.
Training Diary- Maximum Mass Program- Phase 1- Wk 2.
Training Diary- Maximum Mass Program- Phase 1- Wk 3.
Training Diary- Maximum Mass Program- Phase 1- Wk 4.
Client Results
Client Results- Sean "P Diddy" Powell.
Testimonials
Testimonials.
Testimonials.
Diet
How To Work Out Your Daily Caloric Intake.
Sample Diet For A Week.
Alcohol.
Dialogues Regarding Nutrition.
Pre Workout Nutrition, Workout Nutrition & Some Musings.
Recipes, Post Workout Nutrition and A Rant (Non Necessarily In That Order).
Carbohydrates.
Naturopathy And Evidentialism.
Diet.
Quick Tips.
Smoothies.
Probiotics.
Vegetarianism Part 1- The Moral Argument.
Vegetarianism Part 2- The Nutritional Argument.
Steroids.
Supplements.
Destination: Abs
High Intensity Interval Training
Research Into The Negative Effects Of Aerobic Training, And The Superiority Of Interval Training.
The Neverending Debate- Distance Running Versus HIIT.
HIIT.
High Intensity Interval Training.
Want to Stay Fat? Keep Running! Pt. 2.
Heart Rate Zones.
Weight Training
Sample Fat Loss Program For A Week.
Metabolic Resistance Training (MRT).
Getting Big.
Unilateral vs Bilateral Leg Training.
Rep Ranges.
Bodyweight Training.
Ab Training.
Book Review
Notes On 'Trick Or Treatment'- Introduction & Chapter 1 by Ernst & Singh.
Notes On 'Trick Or Treatment'- Chapter 2- Acupuncture by Ernst & Singh
Notes On 'Trick Or Treatment'- Chapter 3- Homeopathy by Ernst & Singh.
A Trainers Thoughts
What Motivates Me? A Guide To Finding Your Own Motivation
Dan Barker On Having A Purpose-Filled Life
A Note To All You Silly (And Dangerous) Anti-Vaccination People Out There.
A Night Out
The Conditioning Research Blog On Sitting In A Chair All Day.
Time Management.
Results.
Killsession Musings.
Killsession Musings- Part 2.
Killsession Musings Part 3.
Putting It All Together.
A Trainers Expectations.
Motivation.
Compilation.
Rant!
About Me.
Primer.
Spot Specific Fat Reduction.
Articles For Women
A Model Was Told She Was Too Fat?
Articles For Women
Articles For Women.
Articles For Women.
More Articles For Women.
Articles
Articles.
Alwyn Cosgrove On Aerobic Training.
Articles.
Articles.
Articles.
Articles.
Articles.
Articles.
Articles.
Articles.
Articles.
Articles.
Articles.
Articles.
Recovery
Foam Rolling.
Stretching.
Dealing With Anterior Tilt.
Your Thoughts
What Motivates Clients? Your Stories!
Your Thoughts On Running.
Dialogues Between Shmoopy's.
Client Response To "The Dialogues".
"Letters To The Editor."
The Continuing Discussion On Vegetarianism.
Destination: Abs (Redux)
Destination: Abs (Redux)- Prequel.
Destination: Abs (Redux)- Wk1.
Destination: Abs (Redux)- Wk3.
Destination: Abs (Redux)- Wk5.
Training Diary
Training Diary-Phase 1- Wk1.
Training Diary-Phase 1- Wk2.
Training Diary-Phase 1- Wk3.
Training Diary-Phase 1- Wk4.
Training Diary-Phase 2- Wk1.
Training Diary-Phase 2- Wk2.
Training Diary-Phase 2- Wk3.
Training Diary-Phase 2- Wk4.
Training Diary-Phase 3- Wk1.
Training Diary-Phase 3- Wk2.
Training Diary- German Volume Training- Wk1.
Training Diary- German Volume Training-Wk2.
Training Diary- German Volume Training- Wk 3.
Training Diary- German Volume Training- Wk 4.
Training Diary- Maximum Mass Program- Phase 1- Wk 1.
Training Diary- Maximum Mass Program- Phase 1- Wk 2.
Training Diary- Maximum Mass Program- Phase 1- Wk 3.
Training Diary- Maximum Mass Program- Phase 1- Wk 4.
Saturday, May 14, 2011
Recipes, Post Workout Nutrition and A Rant (Non Necessarily In That Order).
Diet is a particularly difficult topic for me, for several reasons (a) I'm a semi vegetarian, so my food choices are not going to be yours (although I think it wouldn't hurt to make some vegetarian options a staple part of the diet), (b) I don't generally eat with a lot of variety and (c) my goals at the moment are mass not leanness so my food options are not what I would recommend. I would however refer you to this blog for a basic outline, based on macronutirents, on how to eat during a day. Having said that though, I guess me relying solely on the "Quick Tips" blog for you guys, as your sole source of dietary strategy (I have done other diet posts here, here, here, here, here), was a mistake on my part. I thought it gave you the option to simply make any meal you want, only making sure the protein, carbs and fats line up with the directions given. But alas, perhaps it requires more work on my part. I'm going to provide, viz. my articles blogs some basic food options via cookbooks you could (and should order) and websites with menus and advice. Why? As demonstrated above, my own food listing is extremely limited.
Here is a list of meal options that you could try
This one has about 150 recipes:
Primal Blueprint Recipes on Mark’s Daily Apple
The Best of Mark’s Daily Apple 2010
Curry Spiced Kangaroo Loin with Savory Coconut Cauliflower
Pan-Seared Venison Chops in a Spiced Marinade
Double-Pork Stuffed Chicken Breasts
Protein Brownies and a Banana Bread Recipe (Gluten-Free)
A Recipe A Week: Roasted Lamb Shanks
Roasted Jerusalem Artichokes with Chives
Metabolic Cooking: Making it Easier to Eat Clean with Healthy Food Options
Crispy Roasted Duck with Holiday Seasonings and Sauces
Diet Friendly, Gluten-Free PB&J Muffin Recipe
Mexican Mole Sauce
Beef Stew and Chicken Soup in 35 Minutes or Less
Scrawny to Brawny: Paul Valiulis
The Perfect Primal Omelet
The Perfect Pot of Primal Soup
And here are some cookbooks and guides:
Primal Blueprint 101
The Paleo Recipe Book
Metabolic Cooking
Anabolic Cooking
It might also be less about food choices as opposed to meal preparation, it seems many of you who don't eat the way you're supposed to, base this on the fact that it takes time to cook, and you don't have, for whatever reason, that time. I thought, logically, that the smoothies blog (with it's recent vegetable additions) would help, but I've had serious resistance to this notion, a lot of "yeh that is a good idea" as you drift off into space, clearly not listening, or simply a response of "yuk". But let's put the onus back on you for a moment, the client who doesn't eat properly. Let's assume for the sake of argument you made the smoothies, exactly as directed in the aforementioned blogs, you now have 4 healthy meals a day, that are mobile and easy to prepare. Not to go on too much of a rant, but it really is things like the smoothies that make it hard for me to muster much (though I still do) sympathy for those who say they don't have time, or don't like the smoothies and subsequently can't achieve their goals. There a millions of permutations for the smoothies, and not everything we eat is always what we want (it makes the things we want all the more better when we do get to eat them). If you're outright denying the smoothies, for whatever reason, then you're denying yourself easy calories, that will stimulate muscle growth, aid in fat loss, and that subsequently makes it hard for me to muster any respect or pity for you (not achieving your goals, though as mentioned, I still do, I recognise it's not easy or intuitive, necessarily).
Now, is it my fault, your psychological issues (depression, lack of motivation, disinterest etc) aside, that you don't eat properly? I'm surely willing to take some responsibility viz. education, but I can't eat for you, I can't cook for you. We all have the same 24 hour days, I'm currently preparing some blogs devoted to the efforts of individual clients of mine who have done supurb work in the gym and have amazing results, and when I get these blogs done, you're going to see, that people like you, who work 40+ hours a week, can still train an be ripped and strong.
A caveat at this point seems prudent, it should be noted what I'm not saying: I'm not saying that if you don't drink smoothies you're a lost cause, I'm not saying that all of you are failing completely on your diets, or that even most of you are, many of you have only a few areas to solve and many of you are doing amazing work. I also want to point out that though I write this blog to everyone, I'd like to think these kind of rants only affect the people, who know they have work to do in the diet department, they fall on deaf ears when you're losing weight and are looking good. But for those of you who work hard and take this kind of blog personally, take heed: the people who this blog is about know who they are, they know they have problems to fix, and they are not eating right. The rest of you take something from this post if you feel it applies, but don't lose hope.
Now, having got that out of the way, what's next? Post workout meals? It seems I haven't aptly demonstrated to you guys why exactly this is so important. John Ivy and Robert Portman in their book Nutrient Timing (I recommend you buy it, it's on $14 with free shipping) call this part of the diet the "anabolic phase", to use their words:
You may have seen me discuss "anabolic" and "catabolic" before here, but for those of you who don't know what it means, "anabolic" refers simply to growth or to a positive energy balance, whereas "catabolic" simply refers to the opposite. We obviously want to do everything we can to keep the body out of catablolism (as this increases risk of muscle decrease, hence metabolism decrease which = decreased capacity for fat loss). Ivy and Portman continue:
It would be my strong recommendation that all of you consume a 2:1 ratio of carbs to protein after a weights workout (a 1:1 ratio of carbs/protein after intervals should be fine), though I would be fine with you simply having any smoothy or post workout shake after training (a minimum of 30g carbs and 30g protein applies). This will stimulate metabolism and aid in recovery, all of which you require. This is all obviously done in conjunction with the rest of your diet, I don't have the space here to go into depth in justifying every meal I recommend you eat, but suffice it to say, there is justification in the literature.
A final word from Ivy and Portman:
I hope this post helps some of you broaden your food choices and options, I really do require feedback, what will help motivate you, what can I do to provide you with the best tools to succeed in the gym? Answers to these questions will benefit us all. As my email tag line says: "abs are made in the kitchen."
Reference
Ivy J., Portman R., (2004). Nutrient Timing. Laguna Beach, California. Basic Health Publications, Inc. Pp-47-49.
Here is a list of meal options that you could try
This one has about 150 recipes:
Primal Blueprint Recipes on Mark’s Daily Apple
The Best of Mark’s Daily Apple 2010
Curry Spiced Kangaroo Loin with Savory Coconut Cauliflower
Pan-Seared Venison Chops in a Spiced Marinade
Double-Pork Stuffed Chicken Breasts
Protein Brownies and a Banana Bread Recipe (Gluten-Free)
A Recipe A Week: Roasted Lamb Shanks
Roasted Jerusalem Artichokes with Chives
Metabolic Cooking: Making it Easier to Eat Clean with Healthy Food Options
Crispy Roasted Duck with Holiday Seasonings and Sauces
Diet Friendly, Gluten-Free PB&J Muffin Recipe
Mexican Mole Sauce
Beef Stew and Chicken Soup in 35 Minutes or Less
Scrawny to Brawny: Paul Valiulis
The Perfect Primal Omelet
The Perfect Pot of Primal Soup
And here are some cookbooks and guides:
Primal Blueprint 101
The Paleo Recipe Book
Metabolic Cooking
Anabolic Cooking
It might also be less about food choices as opposed to meal preparation, it seems many of you who don't eat the way you're supposed to, base this on the fact that it takes time to cook, and you don't have, for whatever reason, that time. I thought, logically, that the smoothies blog (with it's recent vegetable additions) would help, but I've had serious resistance to this notion, a lot of "yeh that is a good idea" as you drift off into space, clearly not listening, or simply a response of "yuk". But let's put the onus back on you for a moment, the client who doesn't eat properly. Let's assume for the sake of argument you made the smoothies, exactly as directed in the aforementioned blogs, you now have 4 healthy meals a day, that are mobile and easy to prepare. Not to go on too much of a rant, but it really is things like the smoothies that make it hard for me to muster much (though I still do) sympathy for those who say they don't have time, or don't like the smoothies and subsequently can't achieve their goals. There a millions of permutations for the smoothies, and not everything we eat is always what we want (it makes the things we want all the more better when we do get to eat them). If you're outright denying the smoothies, for whatever reason, then you're denying yourself easy calories, that will stimulate muscle growth, aid in fat loss, and that subsequently makes it hard for me to muster any respect or pity for you (not achieving your goals, though as mentioned, I still do, I recognise it's not easy or intuitive, necessarily).
Now, is it my fault, your psychological issues (depression, lack of motivation, disinterest etc) aside, that you don't eat properly? I'm surely willing to take some responsibility viz. education, but I can't eat for you, I can't cook for you. We all have the same 24 hour days, I'm currently preparing some blogs devoted to the efforts of individual clients of mine who have done supurb work in the gym and have amazing results, and when I get these blogs done, you're going to see, that people like you, who work 40+ hours a week, can still train an be ripped and strong.
A caveat at this point seems prudent, it should be noted what I'm not saying: I'm not saying that if you don't drink smoothies you're a lost cause, I'm not saying that all of you are failing completely on your diets, or that even most of you are, many of you have only a few areas to solve and many of you are doing amazing work. I also want to point out that though I write this blog to everyone, I'd like to think these kind of rants only affect the people, who know they have work to do in the diet department, they fall on deaf ears when you're losing weight and are looking good. But for those of you who work hard and take this kind of blog personally, take heed: the people who this blog is about know who they are, they know they have problems to fix, and they are not eating right. The rest of you take something from this post if you feel it applies, but don't lose hope.
Now, having got that out of the way, what's next? Post workout meals? It seems I haven't aptly demonstrated to you guys why exactly this is so important. John Ivy and Robert Portman in their book Nutrient Timing (I recommend you buy it, it's on $14 with free shipping) call this part of the diet the "anabolic phase", to use their words:
"Following a workout, the muscle machinery is primarily in catabolic mode. However, it is primed to switch into an anabolic mode if the right stimulus is provided." (Ivy and Portman, pg 47, 2004)
You may have seen me discuss "anabolic" and "catabolic" before here, but for those of you who don't know what it means, "anabolic" refers simply to growth or to a positive energy balance, whereas "catabolic" simply refers to the opposite. We obviously want to do everything we can to keep the body out of catablolism (as this increases risk of muscle decrease, hence metabolism decrease which = decreased capacity for fat loss). Ivy and Portman continue:
"The principles of nutrient optimization and metabolic sensitivity are particularly relevant during the forty-five minute period postexercise The switch that turns off the catabolic machinery and turns on the anabolic machinery is insulin. During this forty-five minute period, muscle cells are acutely sensitive to anabolic actions of insulin. Just providing the right nutrients will exploit this insulin sensitivity and cause a tremendous surge of anabolic activity." (Ivy and Portman , pg 47, 2004)
It would be my strong recommendation that all of you consume a 2:1 ratio of carbs to protein after a weights workout (a 1:1 ratio of carbs/protein after intervals should be fine), though I would be fine with you simply having any smoothy or post workout shake after training (a minimum of 30g carbs and 30g protein applies). This will stimulate metabolism and aid in recovery, all of which you require. This is all obviously done in conjunction with the rest of your diet, I don't have the space here to go into depth in justifying every meal I recommend you eat, but suffice it to say, there is justification in the literature.
A final word from Ivy and Portman:
"At no other time during the course of your day can nutrition make such a major difference in your overall training program.... If you don't exploit this metabolic receptivity, your muscle cells will remain in a catabolic state and even begin to develop insulin resistance. The metabolic window is only open for a short period after exercise. Indeed, within minutes after you stop exercising, it starts to close. Taking in more nutrients outside the metabolic window will not provide the same results. When insulin resistance develops, usually two to four hours after your workout, even the perfect combination of nutrients will be much less effective." (Ivy and Portman , pg 48-9, 2004)
I hope this post helps some of you broaden your food choices and options, I really do require feedback, what will help motivate you, what can I do to provide you with the best tools to succeed in the gym? Answers to these questions will benefit us all. As my email tag line says: "abs are made in the kitchen."
Reference
Ivy J., Portman R., (2004). Nutrient Timing. Laguna Beach, California. Basic Health Publications, Inc. Pp-47-49.
Articles.
Hey guys more literature for ya.
Fast Fat Loss Workouts
Got aerobic work? Ok so pride comes before the fall. I'm joking of course, I'm sure if I went to a runners blog we'd see how great it is, runners run, everyone else doesn't, keep that in mind (yes I'm using a stupid tautology to prove a point).
The New Science on Squatting and the TRUTH About Assessing and Teaching the Squat – Interview w/ Dr.Mark McKean
I don't normally put interviews in, but squat positon and depth is so discussed it migh tbe worth weighing in (via article)
Are Leg Extensions Good or Bad, Safe or Dangerous, Effective or a Waste of time, Functional or NonFunctional? – Exercise Expert Brad Schoenfeld has the Surprising Answers!
This reminds me of Cosgrove's "overreaction in the short term underreaction in the long term" quote. I think a lot of us simply removed leg extensions (and most, if not all) machines from our programs due to the functional guys (Boyle, Cook, Cressey etc). This article helps put things back into perspective to the stringent crowd (which I might be a part of).
Training Foreplay:On Warm Ups and Why You Need to Stop Skipping Them
This link and the one below are great culloquially worded posts for the avergae gym goer, the office worker, the "sedentary". Simple, fun language.
How to Improve Your Rate of Improvement: 5 Tips for Increased Results in ANY Area of Your Life
Basic tips for anyone looking to improve their gym life/performance.
Female Fit Pros Weigh In: How to Train After a Hsyterectomy
Soemthing for the ladies!
Stuff You Should Read: 5/2/11
Cressey's list of articles for your viewing pleasure.
My Top 5 Single-Leg Exercises
Cressey demonstrating why single leg work is important and which exercises are paramount.
Fast Fat Loss Workouts
Got aerobic work? Ok so pride comes before the fall. I'm joking of course, I'm sure if I went to a runners blog we'd see how great it is, runners run, everyone else doesn't, keep that in mind (yes I'm using a stupid tautology to prove a point).
The New Science on Squatting and the TRUTH About Assessing and Teaching the Squat – Interview w/ Dr.Mark McKean
I don't normally put interviews in, but squat positon and depth is so discussed it migh tbe worth weighing in (via article)
Are Leg Extensions Good or Bad, Safe or Dangerous, Effective or a Waste of time, Functional or NonFunctional? – Exercise Expert Brad Schoenfeld has the Surprising Answers!
This reminds me of Cosgrove's "overreaction in the short term underreaction in the long term" quote. I think a lot of us simply removed leg extensions (and most, if not all) machines from our programs due to the functional guys (Boyle, Cook, Cressey etc). This article helps put things back into perspective to the stringent crowd (which I might be a part of).
Training Foreplay:On Warm Ups and Why You Need to Stop Skipping Them
This link and the one below are great culloquially worded posts for the avergae gym goer, the office worker, the "sedentary". Simple, fun language.
How to Improve Your Rate of Improvement: 5 Tips for Increased Results in ANY Area of Your Life
Basic tips for anyone looking to improve their gym life/performance.
Female Fit Pros Weigh In: How to Train After a Hsyterectomy
Soemthing for the ladies!
Stuff You Should Read: 5/2/11
Cressey's list of articles for your viewing pleasure.
My Top 5 Single-Leg Exercises
Cressey demonstrating why single leg work is important and which exercises are paramount.
Wednesday, May 11, 2011
Articles.
Hey guys, sorry this blog has been so sparse in its writings lately, due to that I've attached a few more articles than normal, for your viewing pleasure.
Recent Research
Here's Cosgrove with more studies showing the abject failure of aerobic work in the literature, I hope the point is getting across? Distance runners, multiple event athletes and beginners are the only ones who would be doing this stuff (as well as HIIT).
Good Reads for the Week
Here Ben Bruno goes through a much more extravagant article listing than I've covered in this blog, so it makes a great reference for all who are searching for some specific post on a specific thing that has not, thus far, been addressed.
Videos from the Week
More from Bruno here, he's big on posting vids, and they've made me come to realise they're a valuable resource I wasn't really using. When teaching form, exercise technique and even from a simple education point of view, videos make a lot of sense.
Random Thoughts and Quick Hits
Last one from Bruno here, an article on the musings of a strength coach
Should You Reduce Carbs at Night?
Some research put forward here by Brad Schoenfield to counter the claim "no carbs before bedtime", interesting stuff. Something to consider.
High Heels Bad for the Joints?
This would have appeared intuitive but as Schoenfield demonstrates above, intuition isn't entirely reliable, though in this case our intuitions appear confirmed. Ladies, a must read!
Fasted Cardio Article
This seems to be going the way of the Dodo, just one more nail in the coffin.
Mixed Fitness Arts: A New Breed of Personal Trainer and Strength Coach
A nice article here from Contreras, which I wasn't going to put in, but as I read it, it really spoke to me about what I need to be aware of as a trainer, and where I might want to go. Interesting for clients too, to know how to judge the people you train with.
Confessions of a Corporate Wellness Coach
The gym I work at could almost be described as a wellness gym, this article applies for all sedentary workers (re:office workers) who train CBD. This simple but effective guide is at the core of what I preach.
Athletic Bodybuilding: Five Ways to Build a Bigger and Stronger Back
Want a big back? Inquire within. There seems to be a real "low rep" craze at the moment. Is it justified? Sure, but there are caveats (see the wellness article above).
Genetics vs. Hard Work: Round 5
Some specific literature on roid use and comparisons, in animals, between users and non users, interesting if not a lil graphic.
Recent Research
Here's Cosgrove with more studies showing the abject failure of aerobic work in the literature, I hope the point is getting across? Distance runners, multiple event athletes and beginners are the only ones who would be doing this stuff (as well as HIIT).
Good Reads for the Week
Here Ben Bruno goes through a much more extravagant article listing than I've covered in this blog, so it makes a great reference for all who are searching for some specific post on a specific thing that has not, thus far, been addressed.
Videos from the Week
More from Bruno here, he's big on posting vids, and they've made me come to realise they're a valuable resource I wasn't really using. When teaching form, exercise technique and even from a simple education point of view, videos make a lot of sense.
Random Thoughts and Quick Hits
Last one from Bruno here, an article on the musings of a strength coach
Should You Reduce Carbs at Night?
Some research put forward here by Brad Schoenfield to counter the claim "no carbs before bedtime", interesting stuff. Something to consider.
High Heels Bad for the Joints?
This would have appeared intuitive but as Schoenfield demonstrates above, intuition isn't entirely reliable, though in this case our intuitions appear confirmed. Ladies, a must read!
Fasted Cardio Article
This seems to be going the way of the Dodo, just one more nail in the coffin.
Mixed Fitness Arts: A New Breed of Personal Trainer and Strength Coach
A nice article here from Contreras, which I wasn't going to put in, but as I read it, it really spoke to me about what I need to be aware of as a trainer, and where I might want to go. Interesting for clients too, to know how to judge the people you train with.
Confessions of a Corporate Wellness Coach
The gym I work at could almost be described as a wellness gym, this article applies for all sedentary workers (re:office workers) who train CBD. This simple but effective guide is at the core of what I preach.
Athletic Bodybuilding: Five Ways to Build a Bigger and Stronger Back
Want a big back? Inquire within. There seems to be a real "low rep" craze at the moment. Is it justified? Sure, but there are caveats (see the wellness article above).
Genetics vs. Hard Work: Round 5
Some specific literature on roid use and comparisons, in animals, between users and non users, interesting if not a lil graphic.
Sunday, May 1, 2011
Articles.
No training blog this week guys as I've had the time off, sleeping, recovering which has been nice. I'm about to start Poliquin's program entitled "German Volume Training" so stay tuned for me having a whine about that soon!
The Global Meathead Research Project
This great, fun little article will surely shuckle some chuckles out of you. I started reading it being like "there's no way I'll be on this list" then as the list keeps on going you start to wonder, "hmmm am I on this list?" (is this one me? "The “Badass” Covered in Tattoos: He listens to obscure death metal and scowls a lot. He even went to an expensive private school." although I didn't go to a private school, and don't consider myself a "badass"). I'd say most or all of us are on it, or have been on it at some point, just the way it goes I guess. I'd surmise the point is to try and be open minded in your gym experience, try to learn new things, treat the place you train with respect
Weightlifter’s ADD
Dave Tate's site Elite FTS is full of power lifters and generally hard dudes, you won't expect much charming eloquent wording in their posts. They tell you what you're doing wrong, why you're a douche, cut the crap and lift smart, there's a clarity to that that I can respect, and they're articles are always informative, and a little fun. Articles like this one, don't contain studies, they're not authoritative and I certainly don't put them across as such (and neither do they I'd suppose), but they do work toward keeping you mindful of realistic goals in the gym, as it easy for us to run with our fears and fantasies.
Now, I'm not generally a huge Poloquin fan, I think he has some great things to say, and some of the time I listen, but I also think he makes a lot of extraordinary claims with ordinary evidence (or less than ordinary) to back them up. On his website he's selling supplements right next to his information, and sometimes in the articles themselves (as in this program will work if you buy this supplement, re: this very article), this demonstrates a bias, it's not entirely damning of course, it's just something we need to be weary of.
He looks good, but is that a basis to listen to someone? Allow me to explain via analogy: say you have 2 lifters, lifter (a) and lifter (b). You have no background knowledge of (a) or (b) and only their appearance to go on. (A) has slightly lower bodyfat and more muscularity than (b), therefore you would surmise (a) is a better trainer yes? Objectively you may be right. But, what if you were to discover that (b) trains for (let's arbitrarily say) an hour a day less than (a) yet only has a slightly less appealing body to (a), would you still think (a) had the better body? Yes (a) would be more appealing but she is doing more work for slightly less gain than (b), does this represent a trainer with more knowledge, or one who works harder, which is better? Which would you pick? This analogy has serious problems sure, but you get the point, the fact that Poloquin is buff (or just as Michael Boyle isn't) has no bearing on what they say. This is science, appeals to authority don't work, evidence does.
Physiological Elevation of Endogenous Hormones Results in Superior Strength Training Adaptations – Research Review
Here's a research review by Lyle McDonald.
Casein Hydrolysate and Anabolic Hormones and Growth – Research Review
And another, gotta love that research.
Being Shellfish
Thoughts for vegetarians looking for some variation and justification for that variation in their diets.
The Survival Exemption: Great for Vegans Stranded on an Island…. Horrible for Veganism
This guy, love him or hate him is hardcore. His posts are always ridiculously long and he touches on much of the same themes as the atheist, and skeptic community does (the basis for morality etc).
Fact vs. Fiction: The Truth about Training Frequency
This is an interesting aricle by Mike Robertson, I almost didn't include it, but it has some interesting things to say on mass training in terms of frequency that I wasn't doing myself.
Are carbs the enemy?
And finally for all the fighters who are just spastic at the moment for the Paleo diet (it doesn't cure cancer guys!), here's some stuff for you!
The Global Meathead Research Project
This great, fun little article will surely shuckle some chuckles out of you. I started reading it being like "there's no way I'll be on this list" then as the list keeps on going you start to wonder, "hmmm am I on this list?" (is this one me? "The “Badass” Covered in Tattoos: He listens to obscure death metal and scowls a lot. He even went to an expensive private school." although I didn't go to a private school, and don't consider myself a "badass"). I'd say most or all of us are on it, or have been on it at some point, just the way it goes I guess. I'd surmise the point is to try and be open minded in your gym experience, try to learn new things, treat the place you train with respect
Weightlifter’s ADD
Dave Tate's site Elite FTS is full of power lifters and generally hard dudes, you won't expect much charming eloquent wording in their posts. They tell you what you're doing wrong, why you're a douche, cut the crap and lift smart, there's a clarity to that that I can respect, and they're articles are always informative, and a little fun. Articles like this one, don't contain studies, they're not authoritative and I certainly don't put them across as such (and neither do they I'd suppose), but they do work toward keeping you mindful of realistic goals in the gym, as it easy for us to run with our fears and fantasies.
Now, I'm not generally a huge Poloquin fan, I think he has some great things to say, and some of the time I listen, but I also think he makes a lot of extraordinary claims with ordinary evidence (or less than ordinary) to back them up. On his website he's selling supplements right next to his information, and sometimes in the articles themselves (as in this program will work if you buy this supplement, re: this very article), this demonstrates a bias, it's not entirely damning of course, it's just something we need to be weary of.
He looks good, but is that a basis to listen to someone? Allow me to explain via analogy: say you have 2 lifters, lifter (a) and lifter (b). You have no background knowledge of (a) or (b) and only their appearance to go on. (A) has slightly lower bodyfat and more muscularity than (b), therefore you would surmise (a) is a better trainer yes? Objectively you may be right. But, what if you were to discover that (b) trains for (let's arbitrarily say) an hour a day less than (a) yet only has a slightly less appealing body to (a), would you still think (a) had the better body? Yes (a) would be more appealing but she is doing more work for slightly less gain than (b), does this represent a trainer with more knowledge, or one who works harder, which is better? Which would you pick? This analogy has serious problems sure, but you get the point, the fact that Poloquin is buff (or just as Michael Boyle isn't) has no bearing on what they say. This is science, appeals to authority don't work, evidence does.
Physiological Elevation of Endogenous Hormones Results in Superior Strength Training Adaptations – Research Review
Here's a research review by Lyle McDonald.
Casein Hydrolysate and Anabolic Hormones and Growth – Research Review
And another, gotta love that research.
Being Shellfish
Thoughts for vegetarians looking for some variation and justification for that variation in their diets.
The Survival Exemption: Great for Vegans Stranded on an Island…. Horrible for Veganism
This guy, love him or hate him is hardcore. His posts are always ridiculously long and he touches on much of the same themes as the atheist, and skeptic community does (the basis for morality etc).
Fact vs. Fiction: The Truth about Training Frequency
This is an interesting aricle by Mike Robertson, I almost didn't include it, but it has some interesting things to say on mass training in terms of frequency that I wasn't doing myself.
Are carbs the enemy?
And finally for all the fighters who are just spastic at the moment for the Paleo diet (it doesn't cure cancer guys!), here's some stuff for you!
Subscribe to:
Posts (Atom)