You Can Take My Advice. (Or You Can Bang Your Head Against The Wall)

You Can Take My Advice. (Or You Can Bang Your Head Against The Wall)

Stop Listening to What The Main Stream Is Telling You.

I know this sounds counterintuitive, since I’m about drop some “knowledge” on you, but hear me out.

Most people will have you believe you have to work yourself to death to get any results from fitness training. In fact, I just saw a commercial for one of the fitness trackers out there(you know, the one who’s companies phones melt through airplanes and such) who made it look like all you need to do is MORE and you will look like the mannequin in the display(who quite obviously was standing next to a barbell, not a treadmill).

While their advertisement may be true on some level, it sends the wrong message…

See, unless you are a professional athlete or maybe special forces(you know, Army Rangers, Navy Seals, Marines…) you don’t need this level of what I call insanity in your training. More isn’t better, it’s just more.

Since most of us don’t live in this area of “fitness” most pro athletes do (and have to get up the next day to go to work tomorrow) and probably want to keep ourselves from having unnecessary injuries, this is an area we probably want to be a little more reasonable…

Take The Simple Route.

Yes, I said Simple, but as I found out when I did Dan John’s “Mass Made Simple” program, the word easy was not included in the title, and for a good reason…

This type of training is not sexy. It’s not something you’re going to see selling millions of copies of DVDs, plastered all over YouTube, or endorsed by the so-called “fitness gurus” who you see on all those infomercials or TV shows.

But when it comes down to it, the people that get the best results(the results that stick) adhere to simple, repeatable, reasonable training… quite simply, reasonable amounts of work and only pushing yourself every so often.

Again, notice the word easy isn’t in the description at all. Just because something is reasonable doesn’t make it easy. If I told you to eat a reasonable diet and yours consists of McDonalds and microwave dinners at the moment, it’s going to be difficult to switch to a reasonable whole food based diet that involves cooking, planning, and preparing meals ahead of time. Reasonable and Simple are not equal to easy…

Don’t Tell Me What You Can’t Do – Tell Me What You Can

I get it, you think you don’t have time to get in shape because fitting a 2-3 hour workout 5-6 days a week seems impossible… The good news is unless you’re trying to become Mr. Olympia or the World’s Strongest Man(or whatever) this type of training isn’t for you anyway.

Start with the absolute least amount you can do.
(And stop killing yourself, and your results)

Make 10 minutes for yourself maybe 2x a week, but DON’T MISS A SESSION! It doesn’t need to be insane… Results come from consistency and progress, but mostly consistency. You can’t expect progress(or results) from a training protocol that takes 3, 4, or 7 days to recover from. It’s too intense, and you won’t catch any (smart) athlete doing trainings like this.

I’m not saying you won’t get some muscle soreness when you first start…

However, your training shouldn’t stop you from performing certain functions – like sitting on a toilet. This is no joke, I know a lady who took 2 weeks to recover from her first ever session she did (not by me), she could barely sit(or walk) for that entire 2 week period… for some reason she went back, probably because she was trying to get the trainer to go home with her…

That level of intensity is reserved for those of us who are in special military operations, in professional sports, or maybe are 20 years old.

The main thing I want you to take away is this.

Find something you can do consistently.

Consistency is the key to success, with anything. Make sure it’s something that you can progress with. I mean really progress with, “I learned this new routine” type thing like they do in Zumba or Jazzercise or something doesn’t count.

I’m talking about things like; adding more weight to a movement, doing a harder version of a bodyweight movement, doing more repetitions, anything that pushes you a little bit past where you were the last training session. It doesn’t have to be anything crazy…

And if you want to do the cool stuff? Well, this is where you have to start, and the people(the smart ones) you see actually doing the stuff started here too. And if you don’t? Let’s just say I’m not going to be the one to say I told you so when you wind up in the ER…

We’re not built to go from zero to 100. Think about it, would you honestly be willing to get up off your couch and go play a game of even college level football or enter an amateur boxing/MMA match much less a professional one? The answer, I hope, is no, because my good reader, you are smarter than that I’m sure of it.

But this is how most people expect to train.

Military personnel doing “Murph” Crossfit WOD, one of the most intense bodyweight trainings dedicated to Navy Lieutenant Michael Murphy. 200 push-ups, 300 squats, 1 mile run.

If you wouldn’t play the game at their level, then you shouldn’t train at it. I know, for a fact, that those athletes work harder in training than they play. This makes the play easier so they have a little extra left in the tank in case they need it in competition.

Don’t kid yourself, just because you have the “plan” (the sets/reps & movements) they use and think “it looks easy” that it is. In fact, I’ll give you one of the absolute worst trainings you could ever do, and if you can make it through it without puking or fainting, then you must be either (a) a pro, or (b) not doing it right. Her it is:

Barbell Front Squats x8
Sprint 400m

Do this 3 times resting 3-5 minutes between sets.

Doesn’t seem like much, but one of my high school football athletes could barely walk back to the weight after the 2nd set. Oh yeah, he didn’t feel that way after the first one, it kicked in after his metabolism caught up to what he just did…

So, you can keep going after the “High Intensity” cool looking trainings you see people do on the interwebs OR like Dan John says – “Be reasonable, do it my way”

~Justin

P.S. There’s people a lot smarter than me that have written books on this topic, and I’d recommend you check out anything by Pavel Tsatsuouline, Dan John, or Pat Flynn for starters.

Get In Shape In Time For….

Get In Shape In Time For….

“Do This” To Get Fit In Time For Summer!

You’re in luck!  It’s not too late…

Now is the absolute best(worst) time to get in shape for that thing coming up in (insert fast approaching deadline here).

Don’t fall for all of this nonsense.

Expect any lasting transformation to take at minimum 1 year. Let’s face it, it took you how many years to get your body to the point it’s at now? It’s more than a little silly to think that you can look better than it ever has within a few weeks/months(and get it to stick).

You’re Probably Used To This Shtick:
Want bigger muscles in 12 weeks? (Steroids or inject oil into your muscles anyone?)
Want to lose a sh*t ton of weight fast? (You know Liposuction or starvation and laxatives)
Want any other benefit of working hard for something and want it now? There’s bound to be a quick fix out there.

There’s always a quick fix… usually followed up by a rapid relapse to the state you were previously in(or most times worse). This isn’t anything radical, it’s common sense, and (in all honesty) you’ve known this, but choose to ignore it…

The truth is, if you want your results to actually stick around, you’re going to have to work for them. I know, it’s terrible, right! But here’s the good news – once you have it, it’s easy to keep it – and even easier to go beyond it.(Lose more weight, gain more muscle, move even better, get even stronger)

Now that we have all that canned nonsense out of the way…

The cold hard truth about trying to get your body into the state you would like it to be in is this…
If you truly want something and you want to know how to work for it, you’re going to have to do a few things.
FIRST: Find a program that is scalable(built in progressions)
SECOND: Have a list of principles to train by.

Here’s a little list of things I’ve (kind of) recently put together, to make sure you get to your destination. There really shouldn’t be any modifications here, this will leave you no wiggle room for excuses. Here you go:

 

This should be enough to get you on your way to spectacular results(and a sexy new you). If you’re looking for a good training program to follow, check out Strong First’s Blog – they have a TON of materials on there, including some written by close friends(who happen to be masters of everything fitness).

Along these lines – get some mentors. THere’s always people willing to help you out somewhere(whether they know they’re helping or you’re just “stalking” them, like I enjoy doing 😉 ). But seriously, you’d be amazed how much free advice you can get in Facebook Groups(Strong First has Training/Practice Groups for kettlebells, bodyweight, and anything else in between). And the cool thing is, you get advice from people who normally charge, at minimum, $90 for training in person!

I do have to admit, real quick, that I did borrow the above 10 commandments from some friends and mentors (actually, from the people who got these friends started). Gym Jones and TNT (Ryan & Derek Toshner). These guys are at the top of the game, and I could think of no better places to draw inspiration for my list of commandments. I’ve trusted Ryan & Derek with furthering my own training(Ryan has been a great mentor over the course of my kettlebell and business journeys and I even have referred family members to him for training).

Lastly, no matter what you do, make sure they person/people you find are competent and have actually produced results – not just for themselves, but other people in what they do(don’t pick the out of shape instructor with no idea how it feels to lift something over 2x their own bodyweight off the floor while claiming to be a lifting coach…. he has no true insight on every aspect of the training). People that have “done”, even in some capacity, are always better teachers because of their passion for what they do. If they lack that, they really can’t help you(no matter how “motivational” they are). It helps too if you see they’ve been able to transfer that knowledge to other people too!

Anything above and beyond this, you know how to get in touch with me, justin @ post35.net. Or stop by our awesome historic building downtown Hartford, WI. We’ll be glad to help in any way we can.

Stay Strong My Friends!

~Justin

P.S. A little update here… as of Mid April 2017 we will be running a little challenge for ADVANCED trainees to help push through plateaus they’ve hit in their training. You needn’t be familiar with kettlebell exercises, although some proficciency in the deadlift is a huge bonus.

This challenge will be a 4-5 week program and involves a minimum of 4 training days per week. There is no charge for the program, just a commitment to the process. Contact at the email above for details. Serious inquiries only please, I’m limiting this to 5 people.