Here are some cool articles from around the web that I found useful. This is weeks topic is Fat Loss Nutrition.
We live in a world of extremes and many of us have developed a very strong “all or nothing” approach to things. While in some cases this can be good, when it comes to getting your health and weight loss on track it can be detrimental.
“I can’t exercise 5 days per week so I don’t do anything”
“I can’t afford health food so I eat whatever I want”
“I don’t know what to cook so I just eat less”
These excuses all suck for one simple reason, when it comes to health and weight loss everything counts.
I say this because some changes that may seem completely insignificant can have dramatic effects. Everyone always looks to completely revamp what they are doing for diet/exercise and 99% of the time they are back to their old ways in less than a month. Massive unsustainable changes are not the answer. Changing from your regular mocha or latte to straight black coffee may not seem like much but it can save your several hundred calories. Parking in the stall farthest from the building you are going increase the number of calories you burn each day. It might only be 5-10 calories but over the course of a year it can add up to an extra 1800 calories burned. If you know a certain coworker always has candy at their desk then simply not walking by their desk and skipping out on those 2-3 Hershey’s Kisses can save you from an extra 60 calories of hunger inducing sugar. By adding 1 serving of vegetables to 1 meal each day you add a important vitamins, minerals, antioxidants and fiber that help control hunger and boost your immune system.
Don’t let a lack of perceived perfection stop you from doing something that will help you get to your goals!
This blog post started out with the goal of highlighting the number 1 mistake people make when attempting to lose weight. The problem was that I couldn’t just pick one! So without any more preamble here are the top 3:
#1- Lack of Consistency
It’s very common for people to attempt to mix and match training programs and diets. They take the parts they like from several different sources and attempt to create their own hybrid program. If you are a skilled trainer you can get away with this but for those who aren’t you need to pick your path and stick to it. Even if you can’t jump in the deep end and go 100% with a diet or training program then you either need to pick something else or make a plan to work into that program 100%. You have one butt, you only get to ride one horse so pick a path and stick to it. Once you have your program chosen stick with it for 8-12 weeks so that you can truly see whether or not it actually works for you. Anything less than that 8 week mark and you won’t truly know since changing the body takes time.
#2- No Method of Progression
This is an issue for both training and nutrition. Many people will jump onto a low calorie diet along with a high intensity or high volume training program. This does not work in the long term because you have nowhere to go once progression stalls other than to eat less and train more. This will eventually burn you out and tank your metabolism which sends you right back to square one or worse because you then have to fix what you old planned messed up before you can get back to making progress. In general when starting a weight loss program you need to eat as much as possible and train as little as possible and still get results. Then when progress slows you can make adjustments to your diet or training to keep progress going.
#3- Trying to Train Past Poor Diet and Sleep
Weight loss is a multifaceted issue involving sleep, stress management, diet, and exercise. Just focusing on one area and excluding all the others will get you nowhere fast. As strange as it may sound, weight loss is about 90% diet, sleep, and stress management and 10% exercise. Exercise does not make your body burn fat, it makes your body burn calories. Whether those calories come from stored fat or not completely depends on how you are feeding and resting your body. Weight loss is a hormonal game. Food and sleep affect us on a hormonal level and if they aren’t in balance then weight loss comes to a screeching halt.
Taking small steps to fix these 3 problems will go a long way to getting you back on track!
125 x 7 sets x 3 reps
FG Deadstop DB Row-
95 x 10, 7
Defranco Shoulder Tri-Set-
25# Lateral/Clean & Press, 35# Front Raise x 2 sets x 10 reps each
BW x 3, 3, 6, 6, 6, 6 (30 total)
Felt a little run down but the training session turned out great. I’m trying to keep my military press as strict as possible since the past couple weeks it’s gotten a little sloppy.
It’s finally here and I’m freaking ECSTATIC about it! Driven Body Boot Camp is ready to roll on Monday, August 30th!
Now, what the hell is Driven Body Boot Camp?
Short answer is it’s Salinas Premier Weight Loss Boot Camp! When you join up you don’t just buy your way into a boot camp where someone screams at your for 2 hours a couple days per week. Here’s what you get with DBBC:
-Driven Training Systems Weight Loss Nutrition Manual
-Driven Training Systems Sleep & Stress Management Manifesto
-Free Fitness Evaluation and Assessment
-Monthly Weight Loss Support Group
-Continuous Nutrition Counseling
-A Fun, Challenging, and Positive Training Environment
-Monthly Tracking of Progress
-Success Barrier Evaluation and a Personalized Barrier Removal Plan
-30 Day No Questions Asked Money Back Guarantee
Here’s the problem with most other boot camps.
#1- No Periodization
Periodization is a big fancy word for having a plan. Most boot camp instructors just throw together random exercises and call it an effective workout. At DBBC we always come with a plan in order to maximize your results and decrease the amount of time you need to spend in the gym.
#2- Zero Nutritional Support
Most of the time if your instructor gives you nutrition advice it’s nothing more than eat frequently, drink water, and take fish oil. If you aren’t losing weight then the only answer is to eat less and train more. We work closely with our clients to develop a nutritional plan that they can sustain over the long term and get sustainable results! Developing healthy habits then building on those at the table, in the gym, and out of it is the first step in getting you where you want to be.
I’ve heard of boot camps that run up to 2 hours per session! When you figure in that 99.99999% of all boot camp workouts are built around high intensity interval training you get the perfect recipe for overtraining. Overtraining in the general sense is pushing your body beyond it’s ability to recover. Here is what happens in your body when you overtrain:
-Metabolism shuts down and you burn fewer calories
-Muscle recovery declines making you sore all the time
-Your body panics and starts hoarding calories so that you can actually GAIN fat despite your best efforts
-Motivation hits an all time low because not only are you not losing weight, your performance during the training session declines, and your nervous system (which plays a HUGE role in fat loss) shuts down
-When your nervous system shuts down you stop losing weight and lose muscle tone as well!
-Sleep quality declines so you don’t feel rested and have no energy
-Because of the poor sleep quality you crave carbs making your blood sugar bounce all over causing huge energy swings, makes you cranky and irritable, and effectively shutting down fat loss!
This ties back into #1 and having a plan. By having a plan and monitoring participants closely we prevent you from burning out and keep you on track to reaching your goals!
#4- Negative Training Environment
Who wants to be screamed at for two hours at a time by someone they don’t even know? You have enough stress to deal with without some random trainer jumping down your throat to do one more freakin squat! While we will do whatever we can to help motivate you we will never treat you like you are actually in a real life boot camp. We are ALWAYS 100% invested in you reaching your goals and maintaining those results. That means that we’ll be strict and give guidance where you need it, hold you accountable for showing up and working hard, and praise you when you reach each new goal.
Most boot camps run 4-5 weeks then take 3-4 weeks off. They absolutely must do this because usually by the end of boot camp their participants are so burned out that they have to take 3-4 weeks completely off before they feel like doing anything again! It’s a vicious cycle that is an perfect example of 1 step forward, 2 steps back. In some cases it’s more like 1 step forward, 3-4 steps back! Driven Body Boot Camp runs continuously 12 months out of the year. We can do this precisely because we don’t just beat you into the ground every time you step into the gym. If you want to reach your goals and maintain those results it takes CONSISTENCY.
Intensity is great but it’s not sustainable long term. I guarantee you can’t maintain very high intensity over 30-45 minutes let alone 1-2 hours! Attempting to do this multiple times a week for several weeks in a row will leave you burned out, overtrained, unmotivated and most likely back at square 1.
To find out more call Trey at (785) 443-1589 or email me at firstname.lastname@example.org.
This is site I’ve been digging the past couple of weeks. It’s run by Megan and Brandon Keatley who have some amazing recipes. Here are 3 that my wife and I have tried this week and liked.
Alright so it’s deload week for me. I hate taking them but after last week I needed a little break. My numbers are all moving up from cycle to cycle so I’m not going to mess with a good thing. Yesterday I took completely off and later today I’m going to head out and drag the sled for a bit and maybe carry my sandbag around the yard a couple times.
EDIT: Decided to just haul around the sandbag and do some grip work. There is a large difference between a 135 pound sandbag and a 180 pound sandbag.
Since my activity levels have dropped for the week I’m lowering my calories and carbs along with it. As much as I want to move more towards a very slow recomp/lean mass gaining cycle I need to get my ass lean ASAP. I’ve been frustrated the past couple weeks thinking that I wasn’t making progress but after looking at some pictures my legs and arms are definitely getting leaner so I’m going to stick with what I was doing which wasn’t anything special. I was lifting in the AM and then back-loading all my carbs at night. Outside of my last meal it is all just protein, fat, and veggies.
Now, since I can’t afford a Prowler or sled and the gym I work at doesn’t have one then I’ve had to improvise with my clients. I also found an incredibly cheap alternative to buying something like a TRX.
Gym Improv #1- Decline Bench Prowler
If your gym has carpet or at least a surface that lets a bench slide fairly easy then you can sub out the prowler or sled with a decline bench. I found it works best to use the lowest setting on the bench. If you don’t care about having two different “handle” heights to push on then you can use a regular flat bench. To add resistance just throw some plates on the bench and push away.
Gym Improv #2- Ratchet Strap TRX
All I did for these was purchase a pair of 6′ long (should got longer but oh well, live and learn) ratchet straps and 4 spring clips. Since the gym already has several pair of cable handles I didn’t bother attempting to make a pair. The straps I bought weren’t the traditional ratchets however, they are just a spring clip so that all I have to do is push the clip to adjust it. All you have to do is put the spring clips through either the loops sewn into the ends or through the metal loops of the hooks that are already on the straps. That’s it. Throw a handle on each one and you are ready to go.
I’ll get some video of both of these in action over the next couple of days.
Sorry for not updating very fast, just been a little busy here lately. I don’t have my log book in front of me so I don’t remember what all I did in each workout but I did hit all my sets and reps of bench and deadlift for that week. I think on bench day I knocked out 50 reps of dips and chins each and on deadlift day it was some back extensions and other stuff.
Since I haven’t trained with much volume in awhile this is a HUGE switch for me. So far I’m responding favorably which is a good thing. I’ve only been insanely sore after my squat day but some extra walking, foam rolling, and stretching helped a ton.
Jump Rope x 100
Lunge to Instep
Snatch Grip Jump Shrug
Bar x 2, 2
65 x 2, 2
185 x 5
205 x 5
225 x 5
2 sets of 10
Since my sleep has been real jacked up and I’m trying to keep my cortisol levels under control my workouts are probably going to be fairly short for awhile. I’m going to try and keep all my workouts under 4 movements total (not including warm ups). Since I set a goal of doing a body weight snatch this fall I’m going to get to practicing right now. I need to get out to Al’s and have Scott and Al work on it with me to make sure I’m doing them right.
I’m going to log my diet at random on here just to show what a typical day looks like and to keep accountable. Here’s the food intake from yesterday.
6 am- 1 cup black coffee
2 oz sausages
1 Zinc/Copper cap
1g Vitamin C
5 oz chicken
4g fish oil
1 B-Complex cap
1 Super Enzymes cap
2g Vitamin C
Dark Chocolate Almonds
4g Fish Oil
5000 iu Vit D3
1 B-Complex cap
2 Super Enzymes caps
1 Zinc/Copper cap
My body weight this morning was 198 which is the first time I’ve been below 200 in a long damn time. I can’t describe how much better I feel at this weight than I did 6 months ago at 220. I may post up some progress pictures this weekend just to show the progress I’ve made. One other supplement that I’m going to order in the next couple of weeks is Ancient Minerals Magnesium Spray. I’ll run it for about 2 months to give it a good fair assessment. My supplement intake is probably fairly self explanatory but I’ll give you a breakdown of why I’m taking each one.
My goals with this current regimen is to get my cortisol and insulin levels managed properly. Aside from just the supplements I’m cutting WAY back on my caffeine intake and working on getting a 20-30 minutes nap in each day.
Vit C- Cortisol Management/Immune Booster
B-Complex- Cortisol Management/Adrenal Recovery
Zinc/Copper- Testosterone Support/Sleep Improvement
Super Enzymes- Digestive Support
Vit D3- Immune Booster/Testosterone Support/etc (this stuff has a numerous benefits outside what I listed)
Mag Oil- Cortisol Management/Insulin Management (Magnesium regulates 100+ different reactions in the body)
The Super Enzymes aren’t just your typical digestive enzymes. It has multiple different enzymes to support digestion as well as betaine hcl which is similar to the acid in your stomach which is supposed to signal down to the rest of the digestive tract that foods coming and we need to break to down to get nutrients. When you have low hcl levels your digestive abilities decrease so you aren’t getting the amount of nutrients from your food that you should. The betaine hcl boosts that signal to get your digestive juices flowing. I’ll go into more detail on this in a later post.