I’ve Been Slacking, And You Should Be Too

It’s been a bit since I’ve written a blog post…(Feb. 21st according to the “recently published” section to the left of where I’m writing this)

And I have several planned for the near future, and I’m not posting the first one I have drafted up(somewhere on my phone) because I thought you, kind reader, should know why it is I’ve been so, well, absent(minded) as to not post something for your (slight) entertainment and possibly(I hope) education on fitness/martial arts related things.

I can’t multitask.

In fact, none of us can.

I can’t seem to focus on more than 2 or 3 things at a time, and this(unfortunately) is my downfall as a human being that seems to be shared by so many others… even more unfortunately, I seem to be somewhat of a perfectionist when it comes to things that are important to me, so I like to focus more than most do on a task which sometimes means other stuff(blog posts) fall by the wayside.

I’m not saying I completely stop focusing on them, when an idea hits me, I pull out my phone, tell the Google device thing to take some notes, and save it for a later post. Some ideas make it, some don’t, but that’s not what I wanted to tell you about this fine day.

See, I have been busy with some other goals that have taken up much focus and time, some personal, some professional, but goals are goals nonetheless…

So when I start in on something I work on it, almost to a fault sometimes, with everything I have. This is something I need to work on as well as sometimes I don’t leave any in the reserve tank as my girlfriend constantly points out to me.

However, I’ve figured out in my short time as an adult that if I’m going to do something I need to do it all the way and not let anything derail me, if I get sidetracked I know the project won’t get finished.

I have not been doing much competing these days since I broke my face(literally) at the last TaeKwonDo tournament I attended before my knee gave out and had to stop the match(I literally couldn’t stand up… stupid arthritis). But one thing has been in my sights – the Tactical Strength Challenge put on by none other than StrongFirst(the finest group of professional kettlebell peeps I know) and I’m determined to get over 100 snatches this time in addition to not pulling any abdominal muscles on my deadlift. I could care less about the pull-ups, I just want to break 100 snatches.

Why?

I know if I focus on my deadlift for a while, I can do over 400 no problem(maybe October) and too many pull-ups hurt my poor achy elbows, and I way exceeded what I thought I could do last time around anyway… but the snatches are the bane of my existence.

I want to get to the point where I can do 100 snatches with a 24kg bell any day of the week without having to train for months on end to do so.

As you might remember, I didn’t pass my snatch test at my Level 1 certification, and had to re-test(I chose the TSC to do this) not too long after, and this too barely happened. I literally did my last snatch with 1 second left, probably one of the hardest things I’ve done in my life.

If I can make that seem easy, I KNOW I’ve gotten stronger as a whole person.

This takes lots of recovery, time to train, and, oh yeah… more time to recover.

In addition to this, part of my training has had to be skipped because about 2(ish) weeks ago whilst squatting, I got into the bottom position and couldn’t get up, my knee was starting to give out. So, I’ve had to modify my squat day to an accessory deadlift day, meaning, more time for recovery…. yay…

Anyway, this in addition to some other personal things that I don’t want to mention here, and the fact that my girlfriend and I have been working like fiends to get a house down the street from us, I’ve not had a lot of time.

The point to all of this is that sometimes life gets crazy, some of it is self-inflicted(TSC training/house/etc…) and sometimes “stuff” just happens that makes the day seem overwhelming.

Priorities come into play here, and I’ve decided to choose just a few things that I really need to focus on and get them done right so I have my ducks in a row for other things that are coming down the pipeline.

When trying to find balance in your life, this is no easy task, you really have to take a step back and look at what you really need to get done, put your time into that, and let the other “important” stuff wait for another day, after all, if it was really that important you would have made it your top 3 anyway.

A little quick piece of advice before I finish this very rambley post, check out Dan John’s ideas on this idea of qualifying your situation by using the traffic light as a gauge for where you are in life. He uses the areas of Work, Rest Play, Pray and I think it seems like a good structure for gauging where you are in life… I decided to do more rest recently since I don’t like teaching classes feeling like a zombie, and my students don’t enjoy this either(yay for naps!).

At minimum, try not to feel like you need to get everything done yesterday… if you feel like you’re running a marathon at a full out sprint pace… well… you might just be overdoing it.

Stay Strong My Friends.

~Justin

Do It Anyway, Feel Like It or Not

Do It Anyway, Feel Like It or Not

This goes against what most of us naturally do…

Showing up and doing work even if we are; Tired, Emotional, Have a Headache, Sick(a sneeze or cough kind of sick, not death stuck on the couch sick…)

Let me be clear about this, I am not talking about going into an “all out” battle against you and the clock or one upping your old Personal Best, don’t even push yourself, just do the work you had planned and go home. I’m also not talking about training with a serious injury… still train smart, the idea is get the work done.

Punch The Clock.

The benefits of this are (at least) twofold.

1. You Improve Your Discipline & Resilience
2. You Don’t Fall Behind On Your Goals

THere’s probably more reasons, but hey, I think these two are good enough for 99.999% of us out there.

I’m not asking you to do something I’m not willing to do myself, I’ve had plenty of days in the past few years and even recently where I can barely drag myself out of bed, but somehow I mustered up the strength to get through the session.

From experience I can say this made me a stronger person, and I’m not talking about just physically…

So next time you find an “excuse” not to go in to the gym remember, there are people out there who:

Have less time
Have less money
Have less health
Have less limbs (no joke…)
Have less _________(fill in the blank)

That show up, put in the work(in spite of their circumstances) and they Just. Keep. Moving.

Stay Strong My Friends.

~Justin

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.

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.

FAILURE. Why It’s Not As Bad As You Think(for your success)

Everyone gets knocked down every once in awhile

Some of us get knocked down more than others, heck, some of us even get kicked and beat down while we’re there.(I know it always seems like I’m part of this last group myself)

Even the word, “failure”, causes some physical discomfort in most of us just at the sound of it(or sight of it)!

But here’s the thing.

It doesn’t have to be that bad…

If truly want something, something so important to you that you couldn’t imagine your life without this “thing”, this goal, it’ just like breathing, you can’t give up…

If you really want something, there’s nothing that will stop you from accomplishing your goal. This goes for anything – Fitness, Business, Personal, Financial, Martial Arts(and this is where I learned from).

If you truly want it,you will find a way to endure through the knock downs, kicks to the face, insults, defeats, and negative thoughts to pull through stronger than when you started.

We’ve All Heard This From Every Motivational Speaker EVER…

…And it’s fairly common knowledge…

The Trick Is This.

It’s all in your thought process….

Most people quit before they even try.

So think about the act of just starting, this puts you ahead of the curve. Your chances of success are so much higher than you even think!

And therein lies the secret… that once you get started, you need to stay in the game long enough to see the results. If you think about it, out of the other people that started “at the same time” as you, most will quit at their first obstacle. Or the second, or heck, most people quit inches from the finish line!

So if you just keep moving, working through the obstacles, it will eventually put you right where you want to be.

I always tell everyone when we’re doing timed training sessions that right about the point you want to give up is when there’s only about 5 seconds left. So when I’m telling them “keep holding it” or “keep going, you’re almost there!” I’m not just saying it to make noise, it’s an analogy for life… right when you’re ready to quit, if you hold on just slightly(italicise) longer, whatever you’re experiencing will be over.

One of my favorite quotes is from Les Brown, and I have to remind myself of this(constantly)

“No matter how bad it is, or how bad it gets, I’m going to make it. Say that to yourself every day”

After all, there’s a reason these obstacles are in your way…

You need to become the “better” person you want to be after your goal is achieved BEFORE you get there.

And it happens in small steps, so miniscule you won’t notice a difference until one day you’re there, and it wasn’t as bad as you thought it was when you set out.

Nothing worth having in life is easy.

You may need to be more disciplined, more confident, a more creative thinker, increase your knowledge… really, there is so many things involved with succeeding at just ONE THING that it’s no wonder most people just give up at the first sign of trouble.

The one thing you should take away is this, it’s the ones that persevere who succeed. And to do that, you need to be comfortable with failing and being uncomfortable.

You need to learn to use your failures to your advantage by learning something every time you miss a goal or deadline. The great thing about fitness training is if we miss something we were going for, our body naturally prepares to do ‘more’ the next time you attempt it. It’s literally built into our dna, it’s as natural as breathing, you seriously don’t even need to think about it, it just happens!

“It’s not what we get that makes us happy, it’s who we become… how we live our life, who we are as a person, people can take away all the things, but who you become no one can take away”  -Tony Robins

We have 5 Tenants we work on in Hapkido that you would be wise to try embody.

Courtesy
Integrity
Perseverance
Self-Control
Indomitable Spirit

None is less important than the other.

If you are not courteous and lack integrity you will be alone on your journey. Sometimes when you’re down and out, you need someone there to encourage you. You can’t accomplish that if you’re a complete a$$ hole… just sayin.

You need to have Self-Control, so when your emotions take over you can remind yourself that it’s only one day, the sun will rise tomorrow morning and you will have a fresh opportunity to start new. Self-Control leads way to Perseverance and Indomitable Spirit…

Without Perseverance and Indomitable Spirit, you will never endure long enough through the rest of the setbacks, trash talkers, and general negativity of life.

Now, I am FAR from the absolute best person to speak on this subject, but I feel personally and professionally I’ve survived a lot, especially since opening PostFit(2 ½ years ago at the time of this writing).

I’ve had months where I couldn’t pay all my bills. Recently, a banking error put me out $800(plus late fees), and that wasn’t even my fault! But hey, things happen, and it put me behind (again) when this last summer has really been the only time I’ve been “ahead” since I opened. (ahead means no more living off Top Ramen, PB&J, and sneaking in healthy foods where I can afford them…)

After all, it was only a little less than a year ago I quit my second job and started supporting myself off what I built, so you can imagine it didn’t feel good to be almost back in that position again. But i’m still ahead, and I still love what I do and the people I get to work with.

And I really have my amazing girlfriend to thank for most of my success as of late, mainly because she helps me up when something knocks me down, and that’s huge. It definitely helps to have someone put things in perspective for you.

Never underestimate the power of someone encouraging you because they see the best in you. If you don’t have that person in your life, that needs to be your number one goal before you do anything else. Trust me, I’ve been kept from closing the doors on more than one occasion by encouraging words and some emotional support. You can get pretty low when you’ve missed your goals for so long.

In fact, not so long ago(okay, very recently) I spent a large sum of money and even larger amount of time on finally getting my kettlebell certification.

I worked like hell to get ready for that damn thing(5 days a week). I tore up my hands from training so hard, and aches and pains became a part of life(so did my kettlebell – I actually took it on trips with me so I didn’t miss any training). And even though I felt better than I have in a while about having the skills to pass the physical requirements, when it came time for the cert, I failed….

I was literally just a few kettlebell snatches away from holding my certificate and fancy instructor t-shirt in my hand and being able to say I did it…

Here’s the kicker.(and why I decided to write this)

I had a 14 ½ hour drive home after that because I couldn’t afford to fly to Philly for the weekend. I also couldn’t afford a hotel, so I camped(it wasn’t all bad, campground was on the Brandywine Creek). Honestly, I had just enough cash for fuel to make it back home with $10 to spare. (literally, that’s all I had left between my accounts and cash in hand).

Normally, that wouldn’t have bothered me, but imagine sitting by yourself for that long after failing at something you had worked so hard for, something that you put all of your spare time into working for so you could succeed only to fail… and then remember that on top of that, you’re near broke(thankfully bills were paid) AND you’re not where you planned on being with your business goals when you set out for this fun little adventure.

I was not a happy camper to say the least(no pun intended). I mean I really hate losing, more than anything else, it’s a flaw of mine I’ve been working on for a while, and I’ve had to walk away from some things in the past because it would’ve become an unhealthy obsession…

Naturally, I thought about quitting. I mean, after all, how can I expect the people I train to do something I cannot do myself? That’s how I think anyway… but after much time spent sulking and throwing the most epic pity party you can throw yourself in a VW Golf (and sitting through Chicago traffic!)…

I came to the decision that if I gave up on this, all the work I put in would be for naught and I just wasted the last 2 plus years of my life, and wasted everyone else’s time that I’ve worked with over the years… I also couldn’t bring myself to break promises to that many people that I’ve come to feel are like family to me…

Here’s where the real magic happened…

At some point, I reminded myself of WHY I started.

To help people.

Not for money, or bragging rights, or anything else stupid like that… I got into this to help people who, like me, aren’t always the first picked, most athletic, impressive looking(or performing) human beings, but they will work damn hard to get better than where they were yesterday…. and mainly, to help encourage them like very few others had done for me in the past. Come on, everyone needs a cheerleader sometimes!

Which Brings Us To The Last Thing – Be A Little Stubborn.

I’d like to think part of what got me to where I’m at now is being pig headed enough that no matter what I do, I HATE leaving things unfinished(quitting). It physically pains me and wakes me out of a dead sleep sometimes thinking of things I started and didn’t finish…

I hate losing, at anything(can you tell I hate losing?) – this is why I won’t go to casinos…

It might pay to have some of that same attitude and feeling of disgust toward failure that I have, although it can be unhealthy… But keep reminding yourself that it’s okay to miss a goal every once in awhile. Heck, I re-did my snatch test this past weekend and I’m officially certified level 1 instructor through Strong First…

So go ahead, suck for a while. Fail a bunch of times and find your weak points and try to improve on them.

“I’ll be happy when I just… just what? You’ve got to be a dreamer, you’ve got to see the future finished in advance. Happiness doesn’t come from big pieces of great success, but from small advantages hammered out day by day” – Jim Rohn

I always keep this in mind when training – You work on your weak points in practice, but you play with your strengths. If you elevate your absolute WORST qualities, everything else will get better(mine is kettlebell snatches…)

Pick one thing to improve from your last “failed” diet or workout program. Maybe you didn’t make it into the gym like you planned, so plan to go for less days, start with less time at the gym, set yourself up for success where you previously failed. Do the things you’re good at more often and use those habits to replace the bad ones then slowly start adding in the next best thing, then the next, then the next, until all of a sudden you’re there!

It doesn’t have to be complicated, it just has to be consistent, and it has to make sense for you. After all, you’re who these goals are about anyway…

Stay Strong My Friends!

~Justin

P.S. If you read this far, here’s a link to the video I snagged some of these quotes from. I’d recommend checking some of these guys out(outside this video).

 

 

Can Your Trainer Do, And Why Does It Matter.

Can Your Trainer Do, And Why Does It Matter.

That-Look-I-Give-People1-1024x904

It’s time for another rant.

I’ve Always Thought This Should Be Obvious….

As a student (of martial arts and strength) I have always surrounded myself with people who, at some level, push me to do a little more than I can myself – by way of them doing “the thing” I’m going to them for of course.

So, when I first got into the “fitness industry” I was, well, appalled at the fact that so many trainers out there not only can’t do what they ask of their clients, sometimes they literally won’t even try.

I’ve always been a “skinny guy”, however, skinny doesn’t mean healthy. I wasn’t as strong as I should have been, and definitely had room for improvement in other areas(flexibility and whatnot). In fact one of my favorite quotes is:

Skinny Girls Look Good In Jeans, Fit Girls Look Good Naked.

I know, kinda riske, but it gets the point across.

I think to better illustrate the point I should really start at the start…

How I Got My Start10446221_643048292464958_1802765198409734958_o.

My first martial arts instructor was a national level competitor. Like, top 5, not an “I showed up and got a participation award” type competitor. He walked away with several awards within the top 3 back at a time when the TaeKwonDo circuit wasn’t turned into a “sport”. In fact, they barely count a punch as a point anymore(ironic considering TaeKwonDo literally means foot, fist, way…)

So, when I say that I’ve learned from some of the best, I’m not kidding. Unfortunately, being a good competitor didn’t make him a great instructor… But I still picked up more than a few things from him by way of just being around him and “learning by example” of how he did what he did.

And It Didn’t Stop There.

In recent years I’ve still surrounded myself with some amazing people.

Currently, my Hapkido instructor, Master Dan Piller, is not only a high ranking (6th Degree Black Belt) Hapkido Practitioner and Secretary General for the World Hapkido Association. He has also competed(and done well in) Judo and TaeKwonDo. In fact, he still does compete in Judo and, surprise surprise, still does well. Mainly because of the attitude he has toward constantly learning and evolving in his training. He passes that on and requires it of all of his students(myself included) so we can constantly be leaning and improving ourselves, and the people under us. He also runs a great little company (Strategic Defense Options or SDO) and has helped empower more people than I could ever count through self-defense trainings all over the world.

My kettlebell instructor Ryan Toshner, is (and he will probably argue this) one of the best in there is. Ryan is very humble, but also very strong and equally as knowledgable. He’s achieved 3 certifications through the Strong First Group as well as other kettlebell certifications over the years. He’s currently a Team Leader, Level 2 Kettlebell Instructor, and has Barbell and Bodyweight certifications through Strong First.

I’ve trained with other great instructors at one time or another over 14 years, as well as some other instructors who were… well, I think they shouldn’t have been teaching people, but I guess I’m just a bit picky. But I’ve gained some valuable insight from every single one of them. (Even though the time may have been short…)

On top of the people who train me, there’s the people I train with.13717359_10154366286566171_6201643383675078156_o

My good friend in Michigan Jonathan Shellnut is an accomplished wrestler, catch wrestler, kickboxing coach(under Eric Paulsen), talented hapkido practitioner, and world renown joke teller… well, as my girlfriend would say, he’s got a lot of “dad jokes”. But they make training fun.

The other students under my Hapkido instructor are just as surprisingly talented as the next. We have ex-military members, current military members(Master Sargent in fact), moms(who you shouldn’t mess with), and people from all walks of life. The crazy thing is this – they all train in AT LEAST one other martial art(and they’re no slouches if I do say so myself)

Closer to me yet, my long time friends and former co-workers Ian Jensen and Shannon Meade. Honestly, without them I don’t know if I would’ve stuck with martial arts training. They sucked me back in to it and are the reason I even know any of the people I’ve mentioned so far.

This, on top of the fact that Ian is a world class stick fighter(along with Shannon), he also holds a 4th degree black belt in TaeKwonDo, a 1st degree black belt in Hapkido, a blue belt in Brazilian JiuJitsu under Eric “Red” Schaefer, and is way under-ranked in escrima(sticks). He’s also a helluva cook!

So – Why All This Rambling About My Training?

Because ALL OF THIS MATTERS.

Talk to the people who “train” individuals on a daily basis. When you do talk to them, find out who they surround themselves with. What’s their experiences in training/competing. The more you talk to most of them you will find a good majority have a few traits that you don’t want in a trainer:

1. To them, this is just a “job”. In fact, it’s often advertised by personal training certifications that being a personal trainer is one of the top careers right now, because of how much money you can make… do you really want someone doing a “run out the clock” type job when they’re supposed to be helping you?
2. They’ve never done/attempted/thought of doing/would ever consider doing anything listed above, much less most of the things they ask you to do. Every single person I’ve worked with has competed in some type of physically and mentally grueling event of some sort. In fact, I personally won’t train under someone who hasn’t done a higher level of experience than I do myself. And most of them have accomplished things I probably never will, but I’ll sure try!

So What? You Say. Why Is This Important?

Because if they haven’t had these experiences or suffered through the blood, sweat, and tears – they are literally at a disadvantage when it comes to helping you.

I’ve been involved in tournaments where I’ve literally fought with a broken face(I didn’t know it at the time…) and I would go back and do it again. Not because I’m crazy, but because I’m passionate about it, and I learned something from the experience. Okay, well, maybe a bit crazy…

Even on the fitness side, as I’m typing this my hands hurt like a mother…. because I’m working toward my Level 1 Strong First Kettlebell Instructor Certification. Doesn’t sound like much, but it’s 3 days of what I’m told is grueling work that tests you physically, intellectually, and emotionally.

I’ve done this sort of thing before for virtually every black belt test I’ve done (there’s been 7 of them so far, number 8 will be in October, and 9 sometime next summer), so I know what I’m in for, and I know it won’t be easy. So why do I do it? Because the experience I will gain is going to help everyone I currently work with achieve new levels of success. IT’S NOT ABOUT ME. If it were up to me, I’d do more of the things I like and not spend 5 days a week(mostly my weekends) training for what is basically a piece of paper and some letters to put behind my name. Because when it comes down to it, most people won’t know, or care, what it took to get that paper and letters…

Yes, I do have a certification I got online, but that was after 10 years of training to master ONE martial art and getting started on integrating it into the next art that I spend my time on.

If you ever stop improving, you’re going backward. And I can’t in good conscience ask anyone I work with to do something I haven’t at least attempted on my own, I just won’t. And the thought of someone going out and training others without the same mindset does make me a bit sick if I’m honest. After all, it’s the only way I’ve ever known, and it’s the only way that gets lasting results for most people.

On another note, for your own success – if you surround yourself with top level people long enough, some things start to rub off. Like how to transfer knowledge and application of your craft to others. This isn’t a secret by any means, in fact I’m sure we’ve all heard it in a business sense before(you are the average of the 5 people you spend the most time around.)

Once you start surrounding yourself with highly successful people in their fields, you become immune to the B.S. everyone else is trying to shove down your throat all day and you start to get results – and keep them.

So, is who your trainer works with important? It depends…. do you want to be taught by someone who’s learned from books and hasn’t “done” before? Or, do you want to learn from someone with hands on experience who has other real people to reach out to for training and furthering their own development?

You Chose.

~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

Smoke & Mirrors

Smoke & Mirrors

You’ve Been Tricked…

…into thinking the results you see on TV or online are real.

12 week miracle transformations and crazy success stories are few and far between.

Here is the truth… it’s all Smoke and Mirrors…

It’s not hard to make yourself look like you’re in better shape than you are(especially with the right tricks…)

As demonstrated by a few shots here. (Photo credit Andrew Dixon, link below) and were taken within an hour of each other. It was all done with lighting, and photo filters.2013-07-24-ADixonTransform1

Andrew Dixon also wrote a great post on this on the Huffington Post (Check it out here: Seduced by the Illusion: The Truth about Transformation Photos)

Separating the Good from the Bad.
(Getting to the “right stuff”)

There is no magic pill – 20 minute workouts with lofty promises of 6 week programs that can radically transform you don’t workperiod. There is only hard work, dedication, and steady progress. Anything else is not sustainable in the long run.

Expect any transformation to take at least a year.

To quote C.T. Fletcher – “Anyone who tells you otherwise is a f***ing, liar…”

And let’s get something else straight – there are some rare cases where people do lose massive amounts of weight or gain tons of muscle in a very short time…

But it’s not the norm, and is extremely hard to maintain for the long haul(for most people). Remember, drastic change comes as a shock to your body, and isn’t always the best practice for sustainable health and goals.

Look at the long term results from any program you’re considering.

-Is it sustainable?(Is continued training available?)
-Do the results stick?
-Can you continue to progress(improve)?
-Does the training match your goals?

There are thousands of questions to ask, but you better be damn sure they’re the right ones! You wouldn’t want to wind up with buyer’s remorse or worse yet, injuries, disappointment, and unable to train in any program from this point forward…

What should you measure…

Measurements, quite literally.

Screw the Scale. And forget looking in the mirrior. The only measureable results are the ones you can measure.

Go to a store that sells fabric, get yourself a tape measure(a soft one, not one of those steel retractible ones) and measure around your chest, upper arms, thighs, and waist.

Keep an eye on these measurements every so often(once a month or longer). If you measure too often, you’ll get frustrated and quit… So longer periods of time between measurements is better.

Notice how your clothes fit. Tighter? Loser? In what areas? Is this your goal? If not, what isn’t working for you, and how can you change it. Maybe you need help from someone who knows… or maybe you just need to make a sacrifice you haven’t been willing to make, but know you need to.

Regardless, you shouldn’t give up. Most people quit right at the finish line, don’t be like them, be unique – push through the struggle and don’t expect things to come easy… THERE IS NO SUBSTITUTE FOR HARD, HARD WORK.

More things to ponder…

How important are your looks… are they that important?

Here’s a pic of me from some odd months ago, and one from today.

I “look” a helluva lot better in the older shot, but I was lighter than I wanted to be, not nearly as strong, and I felt tired all the time.

So was looking better worth it? No. My body likes to have a bit more… let’s call it fluff, for the activities I do on a regular basis – like getting stronger.

So make sure your 6-pack is worth the sacrifice before you go down that road(and let me tell ya, it’s 80% diet, 20% exercise – don’t let anyone tell you different)

To sum it up

Don’t be so eager to start something you miss the important bits… you know – like, the facts, about anything you may be trying this coming year when you’re all revved up and ready to “get fit” this year.

Make it last!

And for God’s sake(and I don’t joke here) be strong and think for yourself. Do not blindly follow or do what everyone else does just because 3 or 4 people got a good result(they’re cherry picked out of thousands who didn’t)

Stay Strong My Friends!

~Justin Green

I Suck, Therefore I Succeed

Being the best is overrated…

  “My main goal in life is to help people to, um, how should I put this – not suck. Or, maybe I should say – be better at being them.”

Often people who are the most talented, have the most potential, or are “genetically gifted” often struggel just as much(if not more) to accomplish their goals. There are exceptions to this, of course, but for the most part it has more to do with a concept that Steve Jobs(co-founder & former CEO of Apple, R.I.P.) stated back in the early days of Apple.

WAIT!! What does Apple have to do with anything? I mean they do computer stuff, and Steve Jobs was some kind of genius!

Hold your horses… it’s really not about the computers, it’s about the IDEA behind how he viewed life and succeeding…

Here it is(it’s a long one…)

“…When you grow up you tend to get told the world is the way it is, and your life is just to live your life inside the world, try not to bash into the walls too much, try to have a nice family life, have fun, save a little money….

That’s a very limited life, life can be much broader once you discover one simple fact, and that is that everything around you that you call life, was made up by people that were no smarter than you…

…and you can change it, you can influence it, you can build your own things that other people can use…

And the minute that you understand that you can poke life and actually something will, if you push in something will pop out the other side, you can change it, you can mold it… that’s maybe the most important thing…

To shake off this, erroneous notion that life is there and you’re just going to live it. Versus embrace a change, improve it, make your mark on it…”

…”Once you learn that you will never be the same again”….

Here’s a link to the video(with a few other good bits of advice)

So, yes, not so fitnessy or sexy(like my gooder english…), but it definitely applies to life as we know it. Not to be fit into a box predefined by yourself or someone else… (although, we often put the biggest limitations on ourselves.)

My biggest limitations I’ve ever faced I put on myself…

When I started my martial arts training, let’s be honest – I sucked. I would literally fall over practicing kicks and footwork drills because my balance and coordination was so terrible. I got discouraged, frustrated, angry, and even considered quitting a few times. Probably the biggest turning point in my training is when, frustrated as I was, my then instructor, (now friend) Michael Olds, told me while doing some bag sparring “Man, I can tell you’re going to be really good at this”. He doesn’t remember telling me this out loud of course… but he says he always knew soon as he started working with me I had it in me to be very good at this TaeKwonDo thing.

I had honestly at that point never thought of myself as good at anything(and I still suffer from this), so I started training as if I was going to be as great as he told me I was capable of. My physical skills dramatically increased, my attitude changed, I started practicing more at home. And really, out of all the people I’ve trained over the years, I see what he saw then, that we all have the ability to be great if we put our minds to it and really give it everything we’ve got!

So, did this high school aged assistant instructor magically give me this ability and found some way to physically improve me, or did my mental image and beliefs of what I was capable of accomplishing change? I would hope you agree with me that it was the later…(although Master Olds is damn good!)

And, to paraphrase what Mr. Jobs said, once you realize you can poke life and something actually comes out the other side your life will never be the same. And that’s what happened with my training, I poked, pushed, prodded, and got the results I deserved for the work I put in.

Am I now the best? Well, no, not really… not even close(I’m no Bruce Lee or Chuck Norris) Am I better than I would’ve been if Master Olds had not had that 1 second pep talk with me? Hells yeah! Oh, by the way, he is a whopping 1 year older than I am, so really the age of the “coach” or  “role model” makes no difference. His confidence and experience in his field that gave me reassurance what he was saying was true.(He used to be one of the top ranked TKD fighters in the country and has a knack for teaching the art too, a rare combination)

To contrast, another student who started at the same time as me and was quite talented(doing backflips and crazy kicks most of the black belts wouldn’t dare attempt for fear of failing) used to be quite discouraging to me… partly because of his “natural talent”, but mostly, it made me want to quit because I didn’t believe it was possible to be at his level. But after my little pep talk, I started pushing myself to go beyond him. (By the way, he no longer trains and never really improved from day 1…)

I could go on about other areas in my life that this same story has played out and I unnecessarily banged my head against the wall, but I think you get the point… It’s all a matter of perception, take the bad and find an opportunity in it.

This all boils down to my main point…

My main goal in life is to help people to, um, how should I put this – not suck. Or, maybe I should say – be better at being them. And I hope that, even if you never step foot in PostFit or train with me ever, you can take something away from this and change your life.

So, why should your life be any different? (I mean, after all, I told you how I was when I started out…) Find a way to make things work for yourself through hard work, discipline, and constantly pushing yourself to try things that scare the hell out of you (as long as they don’t literally kill you – be smart!).

Just try one thing this week you’ve always been afraid to try, just one(ask out that girl – or guy, try working out, join the adult soccer league, jump out a plane – my personal favorite, please use a parachute), and you’ll be amazed at the feeling you get just in the trying of the thing…(succeed or fail, you’re still breathing). Just keep the mindset that you will succeed no matter what!

Your Life Will Never Be The Same – Live Your Dreams

~Justin

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/