Melt Fat AND Get Strong? A Simple Solution to a Complex Problem.

Melt Fat AND Get Strong? A Simple Solution to a Complex Problem.

You Can’t Have Your Cake And Eat It Too… Or Can You?

A lot of people want to get lean and toned, but when it comes right down to it, the methods of how to accomplish this often escape them… What they’re really after is melting some extra fat and building a little muscle, it’s kind of an important aspect of “getting toned” most people don’t want to talk about… These might seem like two separate goals, but they actually work quite well together.

Contrary to what you might read in a magazine, there is a training solution that offers you a better option than the standard solution of “more cardio”.

Cardio is great, if you are strength training, which almost nobody recommends for fear of looking like they’re recommending everyone look like the next Mr. Olympia(bodybuilding). This is quite the opposite, and in most cases, measurements go down in the right areas and the “muscle” you built gives you an athletic, toned look, not bulky and bloated. On top of that, if you are involved in a cardio based sport, your performance will increase as a result of having a little extra strength to tap into when you need it, adding to your endurance. (this is also referred to as “underspeed training”)

Remembering the body is one piece and should be trained as such(thanks Dan John) you won’t magically bulk up and look like Arnold from touching a weight, unless that’s your goal, then this isn’t for you. But if you’re looking to melt some extra fat, then training all of your energy systems(not just cardio or just strength) should be included in the “body is one piece” concept. After all, we want everything to work in harmony.

Energy Systems?

Ah, sorry, for those of you not “up” on the cool kid lingo, let me explain(simply) what I’m talking about.

There is 3 ways your body gets it’s energy to “do work”. You know, lifting stuff, moving yourself strange ways, walking/running, etc… first off, the most popular, as per the 1970’s revolution of fitness, is the Aerobic System(aka Cardio) which uses oxygen for activities longer than a few minutes.

Now, the step child never talked about, the Anaerobic Systems, of which there are 2 and they(somehow) operate without oxygen. We won’t get into much besides to say that this is pretty much the energy already stored up in your body and doesn’t need to be manufactured on the spot. Here’s how they basically work(for simplicity sake) one is for short work (less than 10 sec) and one is for slightly longer work (10 sec – 2 min). These are all approximate of course as everyone is a little different, but for guidelines, they work just fine.

Back on point.

One of the great things, that I think most people miss, about Kettlebell training is the fact that we hit a few of these energy systems with every training session, more to the point, with one amazing little move – the swing.

The swing works some of the best “metabolism stimulating” muscles in your body(aka, your butt & hamstrings) while making you stronger all at the same time. The swing is a snappy hip movement similar to a box jump(without the impact) but with all the benefits of sprinting, jumping, and deadlifting rolled into one. It’s basically the closest stimulation you can get to being in a fight without being hit! Throw swings between some strength movements and you’ve hit all 3 energy systems in no time(or not a whole lot of time). In fact, 3 sessions of 75 swings/training a week is enough to melt loads of fat off in just a few minutes of training according to Tim Ferriss’s study in the 4 Hour Body.

My friend Pat Flynn is quite famous for these minimalist workouts that shred body fat, build muscle(that muscle tone thing) and improve your overall general conditioning as a human being. So in case you needed to run from a bear whilst out hiking, or chase down that bike thief you watched take away your prized possession, you most certainly will not be the bear’s lunch and the thief will stand no chance of escape.

Here’s a real simple way to put this all together, and probably one of the best strength/fat burning combinations out there:

Swings x30 sec
Push-Ups x30 sec

Repeat this several times, about 5-10 minutes, either as a finisher(if you’re more “advanced”) or as your only workout for the day(if you’re a “beginner”).

I know, it doesn’t seem like much, but it will kick you in the teeth and leave you wondering who sucked all the air out of the room when you’re finished. Oh, don’t drop to the floor after you’re done, keep moving for a bit(even if it’s just walking around moving your arms about like a Jazzercise warm up), your heart will thank you.

Looking for something more complex? Here’s a few more killer combos for you:

The Eagle
Double KB Front Squat x8
Farmer’s Carry 20 meters
The trick to this, don’t set down the bells until you’ve completed 8 rounds
Ladies, use 12kg(26#), Gents, go for 24kg(53#) bells.

The Coyote
Swings x15
Goblet Squats x5
Push-Ups x3
Do 20 rounds for a total of 300 swings. Good luck.

Pavel’s Simple & Sinister Challenge
5 Minutes On The Minute, 10 swings per side(total 100)
Rest 1 Minute
10 Minutes On The Minute, 1 Turkish Get-Up(total 10)
Ladies, “Simple” Swings 24kg, Get-Ups 16kg/”Sinister” Swings 32kg, Get-Ups 24kg
Gents, “Simple” Swings 32kg, Get-UPs 32kg/”Sinister” Swings 48kg, Get-Ups 48kg
Again, the best of luck to you(comrade)

Armor Building
Double KB Clean x2
Double KB Press x1
Double KB Front Squat x3
Repeat as many as possible in 15 minutes.
Ladies, use 12-16kg. Gents, use 20-24kg.
For a bonus “ass kicking” factor, add sets of 10-20 swings between sets of armor building until you reach 300 swings. Plan on taking the rest of the day off… and being hungry.

Hill Sprints & Swings
(This is for you endurance athletes)
-Find a hill. (One you can maintain a decent pace up without face planting…)
-At the bottom of the hill, perform the desired amount of swings(I’d say 25-50) then sprint up the hill.
-Rest 3-5 minutes and repeat 2 more times for a total of 3 sets.
If this seems easy, increase the weight of the bell/grade of the hill or increase up to 75 swings.
(Honestly, a 24kg bell and a decent sledding hill will keep you busy for a while, if not, you’re a pro or you’re doing something wrong)
Feel Free to substitute other fun things like Front Squats & Sprints, Front Squats/Overhead Squats/Kettlebell Swings & Sled Pulls, or any other fun variation that involves some type of strength movement followed by a quick(very quick) transition to something “explosive”, like a sprint… (I’d leave the bike alone for this as the transition would take too long to gain the benefit of the protocol)

These are just a few awesome ideas of what we call Complex’s(a “workout” where you don’t stop or put down the weight unless you are losing form, never lose form…). Complex’s draw from multiple energy systems and typically involve some type of explosive movement, putting the weight overhead(at least once), and ideally incorporate all of the movements you can do as a human being.

Add these in 2-3 days a week to a strength training regimen, or 1-2 days a week for endurance athletes, and you will see loads of fat come off in no time at all. As a side note, you will probably hate life(and me for suggesting these) by the time you’re part way through the session.

We have more complexes than listed above in the “Secret Stash” area of our website, which gives you access to all of the workouts we’ve done as well as a few programs I’ve written over the years for clients/friends/challenges, and they’re all FREE. I’m hoping to be adding a video section soon, so keep checking back for more updates!

Stay Strong My Friends!

~Justin

TSC or Bust

TSC or Bust

I was surprised with my results to say the least, and I think a few others were with theirs as well. After all, my last week of training(and a few before that) had not been very “productive” ones, and I’ve missed more than a few sessions, and I’m not alone.

Many of my students could say the same, we had injuries, sickness, and other business/family matters that kept us out of the gym and “off our game” so to speak. But when April 8th rolled around, the adrenaline started pumping and the weights got loaded on the bars, none of that seemed to matter.

It’s hard to put faith in a process for most human beings, because the longview is hard to maintain. We go for the “quick fix” over anything else, and try to “hack” our way to results.

The truth is, the reason we all did so well is the work we’ve put in, not just in the last 9 weeks, but over a lifetime of training. For some it hasn’t been that long at all, others have been here for a while. But regardless of all that, it’s the quality of the time and work we’ve put in that makes the biggest difference.

After all, excuses(or reasons) are easy to come by. Even as I write this I’m getting shooting pain through my knee from the arthritis I was supposed to have had surgery for before I turned 30(I’m 32 now) but it will probably go away by the end of the week. I was sick last week and my cardio took a huge hit, probably making my form sloppy and limiting me to, oh yeah, a PR or 116 snatches. It wasn’t the best there, but it’s 16 more than 6 months ago, and I can’t lose sight of that.

Paul, Brian, Melony, Steve, and Adrienne also had setbacks. Carpel tunnel surgeries that took longer than expected to heal(too many 5 page reports), injuries (some that happened outside the gym, some from pushing too hard in training), and finding our limits to early on were just a few of the physical aspects that plagued “the training” over the past 2(ish) months, yet somehow new personal bests were attained. Obviously, none of these injuries were serious, some strained muscles here and there(well, only 2 of us, myself included) and a falling incident outside of the gym put a few of us “off” for a bit, but didn’t knock us out of the game.

Travels for business and pleasure were timed almost perfectly in the middle of training, not leaving a whole lot of time to “catch up” at the end, but somehow this didn’t really matter when it came down to it.

There were only a few of us that made it all the way through the training process without missing even a day of training. This doesn’t make them better or worse than anyone else as that has it’s own struggles(being sore while training and finding time are the most frequent yet least of these, not to mention keeping yourself fueled)

I can gladly say everyone exceeded their expectations in spite of the “setbacks” that happened over the last few weeks. If there’s one thing that shined though all of this, it’s the “slow and steady over the long haul” training mentality that is not very common in most gyms. Especially competitive gyms it seems have this idea that every session needs to be a PR session and that if it doesn’t make you throw up, pass out, or puke you’re not working hard enough. That’s fine if you’re 22 and don’t mind not being able to move at 50, but for the rest of us, it’s simply not an option.

We have jobs, kids, grandkids(eventually for some of us) and lives we have to live outside a few hours out of the week where we congregate in our quaint little old post office we call our gym.

To paraphrase Pavel, your training shouldn’t take more out of you than you get from it. That means being able to go and play after you work, being able to tie your own shoes and use the toilet unassisted at 90, and (accidents and illnesses notwithstanding) live to 100, well, that’s my plan at least!

Until Next Time,

Stay Strong My Friends!

~Justin

You Don’t (Really) Know What Intensity Is….

You Don’t (Really) Know What Intensity Is….

If you’re like most people.

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How you should NOT look after a session.

You probably have this concept of “intense” training as a 45 minute to hour torturous burnout session with things like 1,000 burpees, 500 pull-ups, more burpees, holding planks for 3 minutes instead of resting, thousands of other random “things”… all the while, you’re getting further away from your goals.

The thing most people don’t realize about intensity is it’s something you can do in a very short amount of time while getting much better results(than the aforementioned “HIIT” style classes)

Enter Metabolic Training

Let’s set the scene…

I have a friend who wants to come and “just work out” with me one time(key is usually the “one time”, sometimes it’s twice…) and I tell them we’re going to do a little warm up and then train for 20 minutes… to which they respond “that’s it?” Yes, “that’s it”…

But what they don’t realize is it’s not the amount of time, it’s how you do it. So maybe they shouldn’t have ordered an “ass kicking workout” off the bat and stuck with the more reasonable things I normally have people do.

Anyway, I typically put them through a quick metabolic training session and… oh, what? Metabolic training? Well, I guess I should clarify!

Metabolic training is done using complexes which are a series of movements done in succession that make you feel like yesterday’s lunch is going to come back up on the floor in front of you, they also have this nasty little habit of leaving you feeling like someone sucked the air out the room… and that’s just the first set!

The strange thing is the complexes don’t “look that bad” at first glance(some of them can be literally only 2 movements back to back).

Basically, you put together a series of movements that, on their own, really wouldn’t be that bad to do, but once you put them together(in the correct order with the correct movements) they have this fantastic ability to make you feel like death within seconds of starting the second movement of the sequence.

Don’t worry, that feeling is not for nothing, it’s just your body creating growth hormone, the thing required to help tone/build muscle, in addition they melt body fat like butter in a hot frying pan… the other plus side is they’re typically quite short sessions, less than 20 minutes(20 is the max I would recommend for a majority of human beings).

Here’s an Example of What I’m Talking About:

Dan John(a fantastic strength & conditioning coach) came up with this little combo.

2 Double Kettlebell Cleans
1 Double Kettlebell Press
3 Double Kettlebell Front Squats

See, doesn’t look too bad, right?

Wrong.

This is probably one of the most grueling training sessions you’ll ever do… notice I didn’t say “workouts you’ll ever do”, and there’s good reason.

Part of understanding intensity is understanding how to use it effectively.

Here’s what I mean.

If, for example, the above “Armor Building” complex is just impossible the second time through, you went to heavy. Congratulations, you’re eyes were bigger than your strength, go lighter. If you breeze through it like 15 or 20 times in 20 minutes, you went WAY too light, go heavier. The ideal is 5-8 times in 15 minutes.

Want more of a metabolic hit(for more fat burning) add in some swings and hope for the best.

This training is not for the faint of heart.

We typically do this once a week with my group classes and private training clients, the only exception is my athletes I train – even then it’s a max of 3 days a week(for very short cycles).

Here’s the mistake most “Trainers” make with their clients – They Think More Is Better.

This could not be further from the truth… More is only MORE, and nothing else. It is also the leading cause of disfunction of movements, injuries, increase in body fat percentage, loss of strength, as well as the cause of certain metabolic and health disorders that were not commonplace in the general population(usually just professional athletes) until things like “Interval Training”, Crossfit(the bad coaches), and other similar training methods came about stating in the last few decades.

There’s more than one way to skin a cat…

You don’t always have to create intensity through things that will injure you or otherwise. Here’s a few examples of other ways of varying “intensity”:

On The Minute (or Every Minute on The Minute)

Pick a lift or movement to do, let’s say push-ups, and set a timer to go off once every minute. Perform a set of let’s say for this discussion 8 push-ups, rest for the remaining part of the minute and repeat for between 10-15 minutes. There’s your “upper body” training for the day(trust me, it’s harder than it sounds…)

As the weeks progress, again for this example, add repetitions on making sure there’s still time for rest after their complete.(this too can be done with too much intensity and often becomes a struggle, it shouldn’t be) As the movement gets easier pick a more advanced version to do instead, drop the reps down, and continue on.

Interval Rounds(done properly)

Set a timer for one of the following time schemes: Low Intensity(45 sec work:15 sec rest, 4-5 rounds should do it), Moderate Intensity (30 sec work:10-15 sec rest, depending on your level… about 5 or 6 rounds should do it), High Intensity(20 sec work:10 sec rest, do 5-7 rounds of the same movement)

The rest in between “sets” of rounds should be at least a minute, 2-3 minutes, at least 3 minutes, respectively.

Don’t rest using planks or other silly intense exercises between…. rest means rest. That doesn’t mean stop moving, however, keep moving my pumping your arms back and forth, walking around, easy bodyweight movements or stretching, just don’t stop moving – your heart will thank you later.

Speed of Repetitions

One totally overlooked way to increase intensity by the general population is to use an old bodybuilding trick that not only builds strength, if done with the correct reps/weight/sets it also builds muscle too. Tim Ferriss even dedicated a section of his book “The Four Hour Body” to this very method under “Occam’s Protocol”.

Basically, pick a lift (we’ll say barbell curl) and instead of trying to crank out as many as you can in a certain time – Slow. It. Down!

By controlling the “tempo” of the movement you increase the Time Under Tension effectively creating a bigger “load” on the muscles without increasing the weight. This also helps to clean up technique(I’ve found) because you’re more focused on moving smoothly through the motion. This can also, if done properly, prevent injuries in the future.

U.S. Army Staff Sergeants Brian Weaver, left, from Philadelphia, and Matt Leahart, from O'Fallon, Mo., use exercise equipment in a room that has been converted into the gym on Combat Outpost Munoz, Paktika province, Afghanistan, Nov. 13, 2009. The Soldiers are deployed with Baker company, 3rd Battalion, 509th Infantry (Airborne).

Here’s what it would look like:

Grab the bar into the starting position. Start the lift and either have a clock in front of you or count your Mississippi’s for anywhere from 2-5 seconds(longer is crazy intense, but you’re welcome to try it…) until you reach the top of the movement. Once there, pause for one second, and lower slowly.

There’s honestly so many variations on this your best bet is to play with different timing on each lift between training sessions. Oh, one more thing, PICK THE APPROPRIATE LIFT & WEIGHT FOR THIS!! Do not do this with deadlifts(unless you hate your back), also, don’t use close to your max – start light an work your way heavier slowly, it’s harder than it seems.

The optimal range for strength using this is anywhere from 3-6 reps, muscle size is typically 8-12 reps, but these are generalizations and most people respond different to the variations. Side note, these “tempos” are often written out such as (2:1:2) or (5:0:5) or (2:1:4) and so on. The first number is the start, the second is the top/bottom of the move, and the third is returning to the start position.

The big thing you should take away.

Intensity is what you make it. It’s individualized. My level of intensity might be a higher or lower threshold than yours, but that’s honestly okay.

It’s all about pushing yourself to the next level without pushing yourself over the edge. There’s a fine line that needs to be walked, so be reasonable and don’t push yourself to the brink every time you train, reserve it for every so often and work to improve slowly, the results will come faster than you think.

Have A Strong Day!

~Justin

If you’re interested in more ways to bump up the “intensity” of your training, feel free to reach out [email protected] or keep an eye on our Facebook Page for workshops and events.

Getting Back To ________

Getting Back To ________

I Need To Get Back To _________todo-list-297195

***SPOILER***
This Post Includes The Following: Common sense, silly narratives, and other buffoonery(to illustrate points of course) So if you’re not into all that kind of stuff and “you already know everything” (says every out of shape person I’ve ever met), you should stop reading here… If you want a refresher, and maybe an emotional kick in the rear, keep reading. Also, TONS of thanks to Dan John for the inspiration for this post via his amazing book “Intervention”.

Let’s Go Back To The Magical Place Of Back When I Used To ______

This is something that happens to all of us, myself included. We always need to get back to the “magical” place in time where we once were(diet, exercise program, blog posts – in my case) so we can feel/look/be how we used to.

And here’s the thing – 90% of the time, what you think you were doing at the time that “you need to get back to” is only a fraction of what you were actually doing.

Getting back to that old exercise program that made you look like a Greek god in high school or college probably isn’t going to happen at 40(because of various scientificy things that happen in the human body that I have little understanding of). Sorry, it’s the truth…

So please, be reasonable. Don’t try to work out like an NFL player in your 40’s like every “fitness expert” is telling you to, and just be reasonable.

For this, I refer you to what Dan John calls The Quadrants.

Quadrant 1 – Elementary to High School(ish). Learning about fitness and sports, in other words, how the body moves and doesn’t move. Trying out different sports and activities and learning Fundamental Movements is a key part of this Quadrant.

Quadrant 2 – Elite Athletes/Navy Seal Type Guys. This is reserved for the 1% of the population who’s body is their paycheck. The contact sport guys. The people who will have to make all their money before 30 years old(mostly) because they’ll be too broken to do anything else after their career is over. This quadrant, if you’re reading this, is likely not you. For one, you don’t have the time to train like these guys, and second, well, let’s face it – you’re not a 22 year old who basically gets paid to train all day.

Quadrant 3 – The Regular Guy/Gal. This is where most of the population lives. Yes, even some athletes(or at least they should). This is the reasonable, the repeatable, the daily/weekly grind type fitness programs. They should include a lot of the fundamentals. To quote Dan John “Fundamentals are, fundamental”. It’s a crazy concept, but most people get caught up in training like they’re in Q2 because they were told by some internet guru(for a small fee) that this is how you need to train to look like ____(insert athlete/body type here). Again, the answer for all this is be reasonable.

Quadrant 4 – The Single Event “Specialist”. Think of this as a track athlete. Usain Bolt, for example, probably does not spend his time doing crossfit… or running long distances, or bodybuilding. This is where my most favorite of quotes comes in – “The goal is to keep the goal the goal”. Thanks for that Dan John! So, unless your plan is to run a 100 meter dash or out-deadlift everyone in your age/weight class, this is not for you.

Here’s my best “Be An Adult” type program that is approved for 99% of us:

-Eat REAL Food
-Carry, Squat(if your joints allow), Hinge, Pull, Push, Roll, and Sprint(my friend Pat Flynn refers to this as “occasionally run for your life”) and play some games when you get a chance
-Take Plenty of Fish Oil
-Take Your Vitamins(Advocare has phenomenal stuff by the way)
-Oh yeah, BE REASONABLE(don’t do that crap you saw on YouTube last week, you know the thing I’m talking about)

So, really, you don’t need to train that often…. in fact, you can get away with some short 20-30 minute sessions 3-5 days a week.(Back to the fundamentals – see, you can get back to something!)

Look, I know how this sounds… I know that a lot of this “other” stuff looks cool, with the fancy names like The UltraMega Fatblaster Furnace 9,000, or some crazy 90 day workout program that promises spectacular results. But here’s the deal – These programs are great, about twice a year… And they shouldn’t be repeated too often for risk of moving away from your goal(remember that thing?). The rest of the year should be spend doing reasonable work. Nothing crazy, just park bench it for a while and enjoy the process. Work on mastering a movement one month, don’t turn down a chance to play in some friendly games here and there, and please, for the love of Pete, have some fun.

~Justin

The Strength Principle

The Strength Principle

Over the past weekend of training with my Hapkido Instructor (Master Dan Piller) we had a chance to explore what makes us, well, us….
(at 9,000 ft above sea level!)

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In other words, we explored what makes us stand apart from the crowd of martial artists all claiming there’s is the best…

This, of course, was meant to apply to Hapkido and particularly how Master Piller(and I agree with his stance on this) likes to see things done. In short, the idea behind the art(and the main principle) is that anything you do should be able to work on a non-cooperative(typically stronger/meaner) opponent – i.e. train for reality.

I found an inextricable link between what I do as a martial artist and what I do as a fitness professional.

The idea behind the training.

I’m a firm believer in one thing, no matter what you train or do, have some damn principles – and you need to stick to them.

In martial arts, I mentioned it above, in fitness, it’s almost identical. Train For Reality.

Here’s my “Principles” behind what I do:

Hapkido: The Way Of Coordinated Energy(the literal meaning of the art) is based on the principles of Yu(The Theory Of Flowing Water), Won(The Theory Of The Circle), Wha(The Theory Of Harmony).

The reason these aspects are so important to our art is simple – anyone can do a “technique”, however, the technique done without all 3 of these principles applied to it is much more likely to fail than if they were applied(especially against a larger/stronger opponent or attacker, remember, reality).

“It is better to practice a single technique 1,000 times than practice 1.000 techniques only once” is a great quote from my Hapkido instructors manual. And if you read between the lines, you should find a simple fact that is not so obvious to most people…. each repetition should be better than the last in some way, striving for perfection one step at a time.

I like to think of this as “Mindful Repetition”, keeping in mind the idea that “Practice Makes Permanent”(or “Perfect Practice Makes Perfect”).

I could honestly go on quite a bit more than most of you would care to read…. so let’s move on to the next set of principles…

Fitness: **Important Reminder** Fitness(as defined by Dan John) is the ability to perform a task. It is NOT an indicator of health or any such nonsense, in fact, some of the most “Fit” individuals are the least healthy(look at NFL players after they retire if you’re still missing the point).

From this point we should determine some simple things – throwers are fit for the task of throwing(not swimming), just as swimmers are fit for the task of swimming(not throwing), well, you get the point. Keep this in mind no matter what you’re “training” for. Oh, and if you think you’re going to be able to “Train For Anything”, I refer back to Dan John who reminds us that if you’re going to prepare for anything, you might want to prepare for building a spaceship out of dental floss, or fighting off a great white shark with a plastic knife.(I’ve paraphrased this of course, if you want the actual quote, check out Dan’s book “Intervention” or check out any of his blog posts on various, well known & respected, fitness web sites)

With that out of the way, the first, and in my opinion, most important, thing you need to establish is what do you want to be “fit” for…

In other words, you need to find something that fits with your overall vision/goal.(this applies to martial arts too…)

Once you have that established, create a plan and stick with it… please, no “prepare for anything” nonsense… I think we covered the reasons why already…

If you don’t know what to do – Here’s what I suggest: TRAIN TO GET STRONGER.

This involves much more than you think… First, you learn HOW to move, THEN move with heavier weights, progressively, and eventually work up to more complicated versions of the movement(or more difficult bodyweight movements).

Also, sometimes you need to be resourceful… I hear things like this all the time from friends/aquaintences who like to opt out of improving themselves physically when they really need it(even though in reality they don’t want to put in the work…. you know who you are)

“But I don’t have access to weights…”

To which my response is:

You can apply this ‘principle’ to training without weights as well with bodyweight training. It’s a great way to get stronger, it’s easier on your joints, and it teaches you how to create tension once you start progressing to the difficult versions of the movements.

In fact, I hear this type of thing from people all the time when it comes to conversations about fitness and mind bogglingly(at least to me) self-defense. They’re called excuses, and they won’t lose those 5 pound, tone your muscles, or protect you in any way, in fact they accomplish nothing – they especially prevent you from having a set of principles to live/train by, so let’s dispense with them already, okay?

Sometimes, you just need to start where you are to get where you’re going(so please, don’t tell me you need to lose weight before you start working out…)

Back to the idea of Mindful Repetition

Keeping in mind “Practice Makes Permanent”.

If you want to continue to train, become stronger, faster, whatever – you need to focus on technique…. there is no exception to this rule, and it’s why professional athletes are professional and amateurs are, well, amateurs.

The person who spends their time on how they do things is always going to be a better(i.e. more fit for the task) than someone who is JUST DOING THINGS. Talent without skill is useless, yet skill without talent is invaluable to your goals. Talent will always take a backseat to skill(again, mindful repetitions).

Before I go off on another tangent, I’ll wrap up with this….

No matter WHAT you do, the principles you apply need to focus on pursuing perfection.(AGAIN – mindful repetitions. If you aren’t progressing, you’re moving backward.)

This “principle” thing is also a great way to figure out if something is actually worth doing.(or at least if the people helping you are aligned with your overall vision/goal)

-Starting a Martial Art? What’s the instructor/organization’s mindset for the long haul?(do they stop training you at black belt? It’s sad, but it happens all the time)
-Switching career? Is there room to advance within the company?
-Looking for a “personal trainer”? What’s their ability to help you progress after you’ve met your initial goals? Can they make suggestions? Can they help you plan/execute?(you’d be surprised how many can’t even accomplish their own goals, or have none…)

These are the type of questions to ask yourself before starting in on something significant, which, in my mind, is anything you do with your time. We only have so much to dedicate to doing things outside of just making a living, it’s hard to find balance(a constant struggle of mine).

After all, why would you want to take up your precious time doing something that doesn’t directly improve you? Remember, anything worth doing, is worth doing well. And if you keep that mindset, the sky’s the limit my friend.

Stay Strong!

~Justin

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.

Hipsters & Crossfit

Hipsters & Crossfit

How to Use Seemingly Useless “Trends” To Your Advantage

Two Things I Despise, Yet… Somehow Have Uses For… (Hipsters & Crossfit that is).

Even though the hipster trend has made previously inexpensive and cool things I enjoy – like PBR, my beard, and cool old school hairstyles, into bastardizations(and incredibly expensive in some cases)… It has brought about a few good things – like quality beard oils, home made manly smelling soaps, and more places carrying my beloved PBR(not that I drink beer these days…)

So, although hipsters can be annoying, arrogant, and just plain silly – there seems to be a use for their seemingly useless trend.(Look at the lessons we learned from 80’s trends… more is not always better)

A similar lesson can be found with the cult…. um, I mean, trend of Crossfit…

All joking aside, there is some good to come out of this sometimes seemingly masochistic workout culture.

Crossfit, for those of you who don’t know of it’s existence, is basically Lightweight Olympic Lifts to Infinity(as described by BroScienceLife) combined with lots of cool(and previously useful) body weight and weighted exercises, but with a touch of danger(guaranteed injury) to make them even cooler…

But in all honesty, these athletes put up some amazing weight(at a competition level) and are some of the most “versatile trained” athletes out there…. so to speak.

Now, there are bad Crossfit “Boxes”(i.e. Gyms) out there, with bad coaching which has a strong tendency toward not giving a shit about their clients safety(again, see BroScienceLife “What Is Crossfit” video, he’s pretty close on this).

Unfortunately, there is a few of these locally, but I’ve met plenty of good ones too(the dude at Crossfit Sussex is a cool dude… and cares about his people). Let’s not let a few bad apples ruin the whole bunch, they’re not all bad.

But, I can’t resist at least sharing this….

Okay, done ranting now, so I’ll get back on point.

Part of doing “Crossfit” is being super mobile(and strong) to prevent injury from the high rep, repetitive lifting – usually done for time. In other words, fast, without caring about technique(in most cases)

What’s The Plus Side To This?

angie

Simply? More tools available to make you move better! More mobility drills, more free coaching(most of it good) on how to do olympic lifts – to name a few. And most of these guys are legit Olympic Lifting Coaches(certifications and all), so it’s safe to say they know their stuff.(Do your homework first!!)

There’s also a lot of free content out there(and research backing it) on recovery. Whether it’s from sore muscles, sore joints, or even mild injuries(sprains and the like) and even how to safely train while injured, and when you should cool your jets for a few days…

Again, be careful where you get advice… a local “Box” by me is in the habit of beating the living tar out of their clients, as even visible publicly on the comment section of their own Facebook page!

One of my mentors I’m going to be working with in the new year is HUGE into Crossfit, and claims it gets a bad rap from a lot of sources… I mostly agree with him.

The culture of the movement leaned more toward “Hardcore Athletes” at the beginning(X football players, Ex-Military, Wannabe Military/Athletes…) and has shifted to accommodate the general population as the years have went on…

This is where some good has come in.

But be warned. If you’re thinking Crossfit is starting to sound pretty great, you may be in for a shock…

With a mere Crossfit Level 1 Certification and $4k a year, you can open up your own “Box”….

And then things like this happen –

A Crossfit Level 1 Cert is the equivalent of asking your average 1st year med school student to perform a quadruple bypass surgery on you – they might understand the concepts, but have no real understanding or experience to perform the procedure with a high chance of success.

In fact, most states the powers that be(and insurance companies) do not even recognize a Level 1 Crossfit “Coach” as an actual trainer anymore… so be careful where you enter.

I am bias toward the Kettlebell training, it’s my thing…

I follow the work of Pavel Tsatsouline, Dan John, Gray Cook and the like myself. Mainly because injury resistance and a healthy distance from trainers(coaches, whatever) jacked up on too much pre-workout, BCAA, Protein Shakes, and God knows what else.

The proven track record of Kettlebell training’s results and injury resistance for over 700 years(older in other countries) is good enough for me to not switch to a 10 year old fad for my main training style. But, I’ll take any good things that come as a result of it – even if it’s just learning what not to do…

In whatever you do, be smart, don’t take just anyone’s advice, and for Pete’s sake, don’t flail around whilst exercising! An instructor of mine once said “Speed is a great way to hide bad technique”. It applies to martial arts, and fitness just the same.

Until Next Time – Stay Strong My Friends!

~Justin Green

How To Build Your Own Kettlebell(for swings)

How To Build Your Own Kettlebell(for swings)

Swing Away!

The Kettlebell swing has been known as the ultimate blaster of fat, the king of conditioning, and sultan of stamina…

But what if you can’t afford your own bell?

I’ve got you covered.

Check out this video below!

What’s that? A homemade Kettlebell?This ought to be good…Check out more on YouTube here: https://www.youtube.com/c/PostFitFitnessWellnessCenterHartfordThe remaining steps will be uploaded shortly!Enjoy!!

Posted by Postfit on Tuesday, December 29, 2015

And don’t forget to check out our YouTube Channel for more! There may even be a few more equipment tutorials going up soon…. just saying.

~Justin

Forget  The Results – Just Bust Your Ass

Forget The Results – Just Bust Your Ass

You’re overthinking this training thing…DSC_0133.JPG

You shouldn’t have so much anxiety about “working out”… all that anxiety is preventing you taking action on what really matters… Stop talking about what you should be doing and get to work.

Life is a lot simpler when you realize this – There is no set way to work out. That’s why there are so many programs out there people are getting results with, so find the one that works for you…

Stop giving attention to the small things that don’t really matter and start giving your attention to the things that really do…

You didn’t get your meals in
You didn’t get enough sleep
You didn’t take your supplements
You are 1/2 a chicken breast short for the day
You didn’t… whatever

The anxiety you’ve created has detracted from anything you could’ve possibly gained from the action of actually doing the activity. I’ve said before how unimportant things like even having a gym membership are – because you can get started with just you! That’s the beauty of calisthenics training

Trade in your 20 minute abs program for some fundamentals

Every champion understands one thing… The most powerful tool you will EVER have to be successful in anything you attempt or do in life – is your mind.

It doesn’t matter if you missed that meal, didn’t sleep last night, are still sore from yesterday, aren’t feeling it today, you have a headache… it’s all excuses to prevent yourself from doing what needs to be done.

I have a lady who trains with me that will take her kettlebell to work if she misses a workout and work on swings, squats, presses between patients! Because she is committed to this thing she has started and isn’t so concerned with “I didn’t make it to the gym” or whatever other of the million excuses she could use to do nothing all day.

In the end it comes down to a commitment to the activity, not the grand scheme or end goal, but to just stay consistent in your endeavor to be stronger, more fit, healthier, whatever your goal may be. If you don’t think you have time, money, knowledge – go talk to people who have succeeded where you are trying and see how much time they have or how much money they had to invest when they stared or if they knew as much then as they do now.  In most cases they stared in the same place you did, we all did to some point… most of the time you find out they actually started with less!

Here’s ALL you need to do for working out or training
(whatever you want to call it)

  1. MOVE – Squat, push, pull, hinge, carry
  2. Be Mobile(increase movement)
  3. Gain the ability to Move Yourself(not always heavy stuff)
  4. Eat Real Food
  5. Learn to Breathe (properly)
  6. Repeat

Car_into_ditch_bad_winter_weather_hwy_404_south_near_stouffville_rd_Jan08Forget all the external conditions and input from people who don’t really know… they’ll tell you “you need this supplement” or “this is the workout you need”. Most of these guys/gals wouldn’t even use their own programs/advice for themselves, so why would you use what they’re selling? Personally, I jump in and work out with my clients on a regular basis(or do the workout earlier/later) just ask anyone who trains here – I practice what I preach, not just ask them to do something I’m not willing to.

When it comes down to it, think Nike – JUST DO IT. Stick with what you know first and expand. You can accomplish anything you put your mind to, so make sure whatever you do increase your knowledge. Think about weather it sounds too good to be true(because if it sounds too good to be true, it usually is…) and  use reliable resources. If it doesn’t make sense to you DON’T DO IT until you find someone who can explain it to you in a clear and concise way, if nobody can… then it’s definitely not a good idea.

Be Smart, Keep It Simple, Stay Strong

~ Justin

Any questions or comments I’d love to hear from you, you can also join our mailing list to get exclusive offers and new programs when they open up(before everyone else!). Just punch in your info below with a comment on how I can help!

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Build Muscle… with Kettlebells???

Build Muscle… with Kettlebells???

Building Muscle is typically NOT associated with kettlebell training…

But it’s not always the tool, it’s how you use it.  That being said, you will not be looking like Arnold or Kali Muscle using Kettlebells, but you can get an athletic, toned physique that will perform as good as it looks!

Now, I’ve seen variations on this that you’re welcome to try(Pat Flynn’s Prometheus Protocol and Andrew Palmer’s KettleBear program, links below) but I would like to throw in my own variation of this. There are similar protocols, but you have to be smart about how you go about this whole “fitness training” thing.

I feel there needs to be a certain variety in what you do, well… as much variety as should be in a program… The other programs focus on just a 2x per week training, which is good for beginners, but by adding in strength movements on the other days of the week there is no “imbalances” in the program, thus rounding it off, so to speak.

The Program:

Monday & Thursday are going to be the days where you are working for “Hypertrophy”(building muscle), so if you are new to training or haven’t done a “weight lifting” program before, I would start with just these two days and focus on stretching and some “light cardio”(brisk walking/hiking) the rest of the week. Monday use a weight that is 85% of your “1 Rep Max”(1 RM), in other words – something you can lift about 7-8 times with good form. Thursday pick something slightly heavier, like 90-95% of your 1 RM – a weight you can lift 3, maybe 5 times with good form.

If you lack “variety” in your equipment use a different tempo for the movement – (4:1:4) instead of (2:1:2), to get more time under tension which effectively “increases” the weight by putting more load on the nerological/muscular system. You can also up the reps (stay between x4-x6) or add a few sets on. One method Pavel Tsatsouline refers to in his book “Power To The People” is one where you focus mainly on “strength” by staying between (x4-x6) reps and working until “failure”. When I say failure, I do not mean getting sloppy type of failure, I mean working to the point where you could probably get one or two more reps, but they wouldn’t look pretty after that… One caveat – the rest periods should be shortened to (x30-x45) seconds to generate the proper Hypertrophy response.

Tuesday, Wednesday & Friday will be “Strength Days”, think of them more as “practicing” than “working out”. You will want to stick with about 85% of your 1 Rep Max here. I caution you not to work to the point of exhaustion as on Monday & Thursday, you do not want to tax your nervous or muscular system as much – it will undo all the work you have just put in

The “Workouts”:

Monday20150814_125647

Double Clean & Press Ladder(x1, x2, x3, x4, x5) “Superset” Double Front Squat (x3)

Repeat this entire thing 10 times(i.e. do the ladder twice) Resting 60-120 sec between movements.

(Superset = Immediately Following, not taxing the same muscle group immediately after… this term is often, well, almost always misused/misunderstood)

Tuesday

Deadlifts 3-5 sets of (x5)

Bent Rows 2 sets of (x5)

Push-ups 2 sets of (x5) slow(4:1:4 tempo)

Hanging Leg Raises 2 sets of (x15) use progression found in Convict Conditioning

Kettlebell Swings 1 set of (x75)

Wednesday

Front Squats 2 sets of (x5)

Military Press 2 sets of (x5)

Windshield Wipers 2 sets of (x6) per side

Kettlebell Swings 2 sets of (x50)

Thursday

ATT_1439577639568_20150814_125708Double Clean & Press 10 sets of (x3)

Double Front Squats 10 sets of (x3)

Rest 60-120 sec between sets, complete all 10 sets of one movement before moving on to the next.

Friday

Full Body Calisthenics Day

Push-Ups 2 sets of (x5)

Pull-Ups 2 sets of (x5)

Pistol Squat(progression) 2 sets of (x5)

Full Bridge 2 sets of (x5)

Hanging Leg Raises 2 sets of (x15)

Kettlebell Swings 2 sets of (x50)

Finisher – 3 rounds: Mountain Climbers (x30 sec) immediately followed by Hard Style Plank (x30 sec)

Saturday & Sunday

Active Rest Day – Hiking, Biking, Brisk Walks, any form of long low intensity cardio is ideal. My favorite is Hiking – it gets you outside, allows you to take in new things(not the walls of your cubical!) gets you in touch with nature, and allows for the greatest range of motion to keep blood flowing through the muscles you’ve just tortured throughout the week!

The Tough Part – Diet

The hardest part about the diet isn’t necessarily eating clean, or not eating too much, or worrying about getting X amount of protein in or whatever, it’s eating that much damn food in one day!

To gain muscle you are going to need to eat like a horse!

Here’s a few guidelines to stick with:

1. Eat Clean, Eat Often, Eat Lots– To the point of discomfort, seriously…

2. Take QUALITY Multivitamin & Fish Oil (Advocare is a good choice)

3. Drink a gallon of milk a day(if you do dairy stuff)

4. Do a Protein Shake 15-30 min after workouts, 20-25 grams is plenty & make sure there’s a decent amount of carbs

5. Eat a high protein, high carb meal about 30 minutes after consuming your shake(stick with things like brown rice, potatoes, and whole foods – this meal is very important.)

IF you are like me and have the metabolism of a greyhound – seriously, I take in over 4,000 cal/day and still don’t put on much weight, not even fat… you may want to look in to a few other methods…

1. Flexible Dieting(going to be trying this one myself soon, I’ll let you know the results)

2. Get Tim Ferriss’s 4 Hour Body and explore his diet options

3. Eat everything that isn’t nailed down(this works well for bodybuilders!)

4. Don’t Skip Your Veggies!!! Broccoli is your friend!!!

Honestly everyone is different, so it’s pretty hard to say what will or won’t work for you diet wise, but I can guarantee you the exercise part will be successful.

Want more programs like this?

Or maybe you’re looking for something different… either way check out our programs page. If you are looking for the fastest(and longest lasting) results check out P.F.T.R. to see if there’s any spaces open, it’s almost GUARANTEED you will hit your goals with this method. Otherwise, drop me an email below and we can chat

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Oh yeah, here’s the other links as promised:

KettleBear Program –http://firebirdperformance.blogspot.com.au/2013/07/kettlebear-program.html?m=0
Prometheus Protocol – http://www.chroniclesofstrength.com/the-prometheus-protocol-how-to-effectively-and-efficiently-put-on-muscle-mass-with-kettlebells-4/