Insane Training: Fitness to the Next level

You Want To Be Right, Or Do You Want Results?

2011-01-04T14:46:00.000-05:00

One of the greatest tools that motivates me to continue to hone my health and fitness knowledge base are the questions posed to me by clients. I say "questions," yet they are usually challenges to a program or routine that I have prescribed. Oddly enough these challenges are usually fashioned in order to avoid the hard work, discipline, and dedication necessary to achieve the desired goal. As much as I enjoy healthy debate, the real question is whether they "Want to be right, or want RESULTS?" With each inquiry about a pill, machine, shoe..............and the list goes on (particularly during the resolution season), that promises to produce faster results one has to keep in mind that the simplest answer is usually the right one. Trust me, if you could achieve extraordinary results with minimal effort, everyone would do it. But its not that easy. To transform your body, you must first transform you mind. The fastest way to to results is patience, perseverance, and persistence.

Improve 1% Everyday!

Fat Energy & The Low Calorie Energy Drink

2010-12-28T07:22:00.000-05:00

The prevalence of so called "energy drinks" in the market today leave many in a state of confusing. Are these beverages healthy, do the provided energy as proclaimed by their aggressive names and flashy packaging, can they be both low in calories and still provide energy? The answer is yes and no. Energy drinks can provide energy since, by definition they contain calories and calories are the fuel that provides energy. But this fuel is primarily is the simple form of SUGAR! Clearly sugar is not the best energy source for the body, *except in certain situations, as it rates high on the Glycemic Index and does not provide for prolonged physical endurance. Oddly enough, dietary (healthy) fats provide far more energy than sugar, in fact healthy fats contain more potential energy than carbohydrates and proteins combined. Healthy dietary fat sources include:

Olive Oil
Vegetable Oils
Nuts & Seeds
Cold Water Fish (Salmon, Mackerel)

When was the last time you looked on an energy drink's container and saw dietary fats included in its ingredients? It is taste and hope that many are slave to. The addiction to sugar and belief that drinking a caffeinated beverage will give one some magical boost of power. The only magic that occurs when consuming one of these drinks, is the magic of convincing one to pay two and three times as much for what basically amounts to a soda. Sodas average about 140 calories, and energy drinks do as well.... at least per serving, and most mega sized drinks contain 2-2.5 servings. So technically you do derive energy, but consider the sugary source. As for low calorie energy drinks, by definition this makes little sense when considering that again energy is fueled by calories. Thus, if there are very few calories in a drink, how can it then provide an ample amount of energy to deem itself an energy drink. A rocket can only be propelled by rocket fuel! You want energy? GO EAT!

Improve 1% Everyday!

*Nutrient timing accounts for the exception to the rule. There are specific times when high glycemic foods should be consume in order to speed recovery and aid protein absorption.

Insane Training, Insane Results: How training hard can impact your life (True Story)

2010-12-02T13:52:00.010-05:00

ASP Moment

"I went to Europe for the holiday and for some reason I was subject to numerous "random" searches which involve an intense frisk. In France they pulled me and made me put my hands out in the Jesus position and proceeded to do an intense frisk. When the guard ran his hand over my rear deltoid area he freaked out and called out that he "got one." Of course numerous guards ran over and began to grill me about what I was hiding under my sweatshirt. I was a little nervous having no idea what they were talking about. Turns out that he thought my rear delt muscle was some sort of foreign object. They didn't believe me when I told them that I had nothing under there. After taking off my shirt to reveal a wife beater tank top in the middle of the airport I got a swift apology. You may want to warn people that your circuit routines may cause problems at the airport. This just happened in France on Saturday. I don't know what they might have done to you my friend. I am only a galo (126lb fighter)." -David Zwanetz Grappler Lawyer

Improve 1% Everyday

The Talent Syndrome

2010-11-29T13:07:00.000-05:00

Are you too talented to train hard? Odd question, but unfortunately many emerging and highly talented athletes consciously or subconsciously subscribe to this philosophy. Having worked and consulted with world class athletes, I have seen this mistake time and again. I found myself holding an impromptu lecture with a team mate of one ASP alum/team member #38 Marcus Dowtin LB for the University of Georgia on my recent visit to watch the Bulldogs take on the Georgia Tech Yellow Jackets. We spoke about some nagging injuries he had with his hamstrings, to which I responded that most people fail to train their posterior chain and thus suffer such injuries. His response to that was that that made sense, but because of his natural talent he did not see the purpose of training legs..........the classic, "I Hate Training Legs!" My challenge to him was what if by failing to comprehensively train his legs, he might actually not be taking full advantage of his performance potential. I took it a step further and proposed, what if by simply failing to train your hamstrings that you lower your draft status and thus cost yourself millions of dollars? It was funny to watch his face freeze up as he considered the prospect.

This example just illustrates how the perspective of highly talented athletes view their training and performance. Most athletes with a superior level of talent wait until they have suffered injury, or their talent begin to diminish before their take a serious look at their conditioning program. Think about professional athletes that are drafted high but quickly wash out of their respective leagues, as compared to those taken in later rounds but work hard to become stars for years to come. Consider athletes that peak on the amateur level and because they did not put in the work to refine their abilities, are quickly forgotten? When deciding whether you want to train today think about how many millions of people across the world aspire to the same goal that you seek to achieve? Are you working harder than them? Are you studying as diligently as they are? Have you reached 10,000 hours as proposed by Malcolm Gladwell in the book Outliers?

Team Lloyd Irvin lives by the philosophy, "Hard work always beats talent, when talent refuses to work hard!" This statement sums up how important it is to constantly improve. As I always remind my clients, there is no maintaining. You are either improving or moving backwards as the world/competition surpasses you. Never take talent for granted and always remember that there is some one somewhere working to take you spot.

Improve 1% Everyday!

Inspiration

2010-11-22T08:17:00.000-05:00

Whether you know it or not, you are someone's inspiration. Your actions can inspire someone to doing something good or bad. So, being an inspiration to others entails immense responsibility. Simply choosing to being committed to yourself and your fitness goals can greatly impact those around. If only to encourage others to live a healthier lifestyle, proper health and nutrition can be your vehicles for change in others. Many are often inspired by athletes, but everyday people provide just as much inspiration for those that need to see examples of transformation from the neighbor, coworker, or friend.

So, go and be inspiration. Be an inspiration for your family, friends, but most of all for yourself. You just might change someone's life while shaping your on.

Improve 1% Everyday!

Pills & Potions II

2010-10-29T07:46:00.001-04:00

The most full proof way to cut body fat and improve your health and fitness is proper diet and exercise. Pills and shakes, etc do not teach you the healthy habits that will transform your life. Hydroxycut in particular is another gimmick. If you want to know the truth of any product, read the fine print. The common denominator with all of the weight loss products or fad machines is proper diet and exercise. Hydroxycut can be dangerous when you consider that its active ingredients work to speed up your heart rate (which is worse when you consider an already elevated heart rate during a workout), even though it claims to speed your metabolism. By the same token beware of the diet suppressants as well. They claim to curb your appetite.........Right? Well, what is the point of "curbing your appetite" aka encouraging you not to eat aka starving yourself, when this course of action does not contribute to speeding up your metabolism. Be sure you are not sending your body the wrong signals. HYDROXYCUT ONLY WORKS ON YOUR WALLET! Eat clean, eat often, and train consistently....The secret is, there is no secret.

Improve 1% Everyday!

Weekend Food Woes

2010-10-28T07:46:00.000-04:00

Does this sound familiar? “I eat well during the week, but on the weekends my diet seems to fall apart.” Surviving the weekend eating challenge is key to achieving your fitness and physique goals. People often find it easier to stick to a healthy eating regimen during the week, as the days are pretty well structured and we are occupied by the daily duties of life and work. But the free form nature and periods of idle time present during the weekend offers the opportunity for people to stray from the healthy nutrition track. In many ways it seems odd that this phenomenon occurs considering that it would seem that we would actually have more time to focus on our eating.

Sleeping in and lounging around the house can lead to overeating and bad snacking. As with everything else in life, weekend eating is all about conditioning and the development of healthy eating behaviors. Whereas a bowl of oatmeal with almonds and a small glass of juice may suffice during the week, many automatically switch into pancakes, sausage, eggs, bacon, syrup, butter mode.
To beat the temptation of “weekend food disasters, remember to make a plan. Planned eating does not allow for much deviation. Also, do not allow events (parties, dancing, movie, going, etc) to dictate your eating. Remember to indulge in moderation. And last, make the best choices from the foods that are available. When eating out remember your healthy food principles, and stick with water instead of a soda.

Improve1%Everyday!

Strength: A State of Mind

2010-10-27T08:36:00.001-04:00

I am often asked, "what do I need to do to get stronger?" My answer is always the same, "Lift heavy weight!" Sounds simple, and it is. What isn't simple is developing, achieving, and maintaining what I like to call a Champion Mindset. You will never improve your strength without first mastering the mental approach. Many allow doubt and fear to hold them back. Many coaches, trainers, and fitness enthusiasts use strict increments and percentages in their approach to achieving greater strength gains. My unconventional approach employs what I call the "WHY NOT PRINCIPLE." After being sure that first and foremost a lift or movement is safe and well supported, I prefer to throw weights on the bar or machine......If you can go up 5lbs, WHY NOT increase it by 10lbs or 20lbs? I find that in an attempt to reach one's maximum potential for a particular lift in a slow and methodical manner, most reach a point of fatigue before reaching their heaviest potential load. So instead of a "light" warm up on a bench press, then increasing the load in gradual increments........... I simply throw weight on the bar (COUNT PLATES NOT WEIGHT!). I usually warm up with 20 reps of 225lbs, then progress to my first working set of 275lbs, then second working set of 315, third working set of 365, and topping out at 405lbs (I also alternate with a back movement between sets........ I'm an opposing muscle groups proponent versus the classic chest and triceps fan. But more on that late, because when I say classic I mean SUCKS!). But the key here is not the routine, but the state of mind!

I was asked recently by a rather large individual, "How much should I be able to lift for my size?" My answer, "Are you strong or are you weak?" Lifting 300lbs sounds impressive, but if you weight 300lbs..................NOT! I call that doing push ups. If you have failed to dedicate yourself to improving your performance, strength, endurance, etc each time you set out on your particular field of competition, then you are not strong. One must cultivate mental strength as they also work to increase their physical strength.

So how do you increase your strength? CHALLENGE YOURSELF! Trick your mind. Set a goal that you once thought was ridiculously inconceivable, and try to reach it anyway. I was criticized/questioned by a trainer some time back for a training protocol I like to call the 100 Rep Workout, because they noticed in a video that some of the athlete's form was improper. This makes since after rep 60. But what this trainer missed was the fact that I was building mental strength in the team, while simultaneously training their bodies. The goal wasn't 100 perfect reps, but the mindset of pushing past fatigue, then pushing more. I know that 100 perfect reps is ridiculous, but the team pushed through. If I instructed the team to stop as their form began to fail, as was suggested by this critic, I may have only gotten 20 reps out of them. (NEVER GOING TO HAPPEN! ) But by demanding 100 reps, I will get 50+ reps.... More than twice than what those imprisoned by thoughts of what believe is possible. Again this is why for my clients and team members.... YOUR WORKOUT IS OUR WARM-UP! But again this is a Champion Mindset... A World Champion Mindset!

Want to get stronger today? Here are a couple of ways you can begin to challenge yourself and get stronger right now.

Blind Sets- Have a training partner randomly select loads for you to lift during your next training session. Close your eyes and have your partner add or reduce the load at their whim. They should play with your mind by slapping the plates or quietly adding weight while telling you its the same weight. You will be surprised how the anticipation can dictate how much you are able to lift.

I have done this routine countless times with clients. Sometimes changing a person's mind about weight is the only ting necessary to get them to move to the next level.

REAL High Reps- Think you've done a high rep routine? Try this during your next session. Take the number of reps you would normally perform, and double it. Easy!.... actually no, its probably the worse burn you have ever felt.

Champion Mindset---> Change your mind, change your body!

Dedicated to the dedicated... -ASP

Improve 1% Everyday!

Part II: Interview with D’Angelo Kinard, Strength and Conditioning Coach

2010-10-27T08:25:00.002-04:00

Strength and Conditioning Trainers – How Do You Choose The Right One?

2010-10-26T07:17:00.003-04:00

Superb strength and conditioning trainers are hard to come by. It seems like just about anyone can put “personal trainer” on a business card and get to work. Nowadays, a person can even get certified without leaving their home through various online programs. There is also an ever-increasing, yet perplexing trend of out-of-shape personal trainers—how can you help someone get into shape if you don’t even have the drive to stay fit yourself?

So how can you wade through the sea of synthetic strength and conditioning trainers to find the one that can take your fitness to the next level?

Here are some qualities that seasoned strength and conditioning trainers possess:

* Dedication -- An effective trainer is one who is completely dedicated to the improvement of your conditioning and well-being.
* Produces Results -- Before you hire a personal trainer, make sure they can produce REAL results. Check for testimonials or find someone who’s worked with the fitness coach before.
* RESOLUTE -- Strength and Conditioning trainers must be tough and determined. Getting in shape is NOT easy. It takes gallons of sweat and tears, wrung out through hours of HARD WORK! You’re going to need someone who won’t be easy on you during the grind.
* Encouraging - This one is HUGE when it comes to finding the right coach. Strength and conditioning trainers need to be experts in encouragement and positive reinforcement. Getting in shape is all mental, you need a trainer that will say the right thing, at the right time, to motivate you to reach your full potential. It is easy to quit on yourself, so you need to find someone who can go to war with your inner-voice and push you past the limit.
* KNOWLEDGE -- This is a no-brainer. Strength and conditioning trainers need to have an encyclopedic knowledge of the human body, specific workouts, warm-ups, cool-downs, stretches, and nutrition.
* Personable -- You must have a solid and friendly relationship with your trainer for maximum efficiency

Hopefully you’ll be able to find the right personal trainer that suits you!

Luckily, at Team Lloyd Irvin we have a coach that puts all other strength and conditioning trainers to shame. D’Angelo Kinard possesses all the aforementioned qualities and then some. No-one can motivate an athlete better than D’Angelo, no matter how tired or sore they may be. His unique, innovative, and creative approach to fitness is unrivaled. He is a part of the TLI Family and we are all extremely blessed to have him conditioning the professional fighters and competitors.

Reprinted from: http://www.teamlloydirvinusa.com/blog/

Exclusive Interview with Strength and Conditioning Coach, D’Angelo Kinard

2010-10-26T07:15:00.001-04:00

Fire Your Trainer Now!

2010-10-14T15:20:00.000-04:00

Have you ever been told by your trainer that you can't do something? Has your trainer ever tried to limit the heights of your progress? FIRE THEM! Is your trainer holding themselves to the same standard as they hold you? FIRE THEM NOW!!

There are no limits!
You could not imagine the standards that I hold myself, my team, my clients, my athletes to!

Improve 1% Everyday!

What they don't see: Behind the scenes of MMA

2010-10-08T07:00:00.001-04:00

The rise of MMA in the last few years, particularly the UFC, has inspired many to dream of one day fighting in the octagon. MMA fans, with their branded t-shirts and hats, have helped the sport grow by leaps in bounds, yet many fail to appreciate what it really takes to reach the elite level. WHAT THEY DON'T SEE is the sacrifice and struggle of most MMA fighters.

Having had the privilege of working with both professional and amateur fighters I can appreciate the dedication necessary to accomplish the ultimate goal of competing on the highest level. I was reminded of what it takes this past weekend as I got lost following my GPS on a drive up to small town USA (I won't trash anyone's hometown). While navigating past diners and small shops, single lane roads, warehouses, and slew of dingy non-descriptive buildings, I found my way to a small venue where one of the guys I train was set to take battle. Upon entering the "unique" smelling place I took note of the collection of twenty or so competitors draped in the gear of their local academies, along with a number of dies and oddly configured haircuts (obviously borrowed from their favorite MMA stars). No fancy sponsor billboards, no lights, no cameras, no throng of fans, no reporters; just a group of hungry fighters looking to prove themselves in hopes of one day being featured on a big pay per view event. Guys willing to bleed for no money, no fame, just a chance to build their records with the aim of reaching the next level.

After being shown to our dressing rooms, which doubled as the locker room for some sort of sports team, with its broken down benches and dank floors, I was reminded that this is what true competition is all about. MMA or any competition for that matter is not about the plush accommodations of some luxury hotel. It has little to do with signing autographs and becoming a media and marketing darling, but with testing your skills and training against an opponent. Television stardom is merely the payoff for the long car rides, cheap hotels, and backyard sized venues.

This goes out to those athletes willing to toil in obscurity. To those fighting for peanuts, or no money at all. To those whose names you have never heard of, and those whose names you will hear in the future. To those that have shed gallons of sweat and blood only to get knocked out and tapped out in a matter of seconds, yet are willing to do it again and again. To those that train fro 8 weeks and cut weight only to have their opponent not to show up on the night of the fight. RESPECT!

So, to all those that aspire to be a MMA superstar, RESPECT THE GRIND and appreciate what it takes.

GOAL PLAN SACRIFICE

Improve 1% Everyday!

On Dedication

2010-10-06T12:00:00.001-04:00

What is dedication? What is desire? What is commitment?: To reach the pinnacle of any field of endeavor dedication, desire, and commitment are all absolutes. The Advanced Sports Performance creed is Goal Plan Sacrifice, yet many still don't comprehend the meaning of this philosophy. Most want to achieve by default rather than through effort. Dedication is more than a word, it is an attitude.

A few months back I was contacted by a young man regarding improving his conditioning. He remarked that he has seen the great results of the athletes that I have worked with, and sought to upgrade the strength and conditioning aspect of his training. Despite being a brown belt and Jiu Jitsu player that has competed around the globe, he recognized (and was humble enough to admit) that his conditioning was lacking. Sight unseen, except via videos, he decided that it was imperative that he train the Advanced Sports Performance "Your Workout Is My Warm-Up!" Addicted 2 Results way. Did I add that this gentleman lives in London?!? Through careful analysis, only through videos and emails, I designed a plan that has produced good results for him. But its not the plan that has made the difference, so much as his dedication, desire, and commitment to adhering to the plan. Pushing himself through grueling workouts. Its one thing to make it through the rigorous training sessions with me yelling PUSH!, and quite another in a gym by yourself, while onlookers try to figure out why you put yourself through so much torture. I expect big things from this young man in the future, and look forward to crossing the pond one day to meet him in person.

How dedicated are you!

So to the dedicated, I commend you! To those that have yet to reach the necessary level of dedication........... Join the movement, or MOVE OUT OF THE WAY!

Improve 1% Everyday!

True Champions

2010-10-06T06:56:00.001-04:00

I have been a witness to champions in the making. I have seen many of the individuals I work with win world championships and hang medals around their necks. It is to them that I say congratulations. But it is the collection of champions that have fallen a bit short of their ultimate goals, that make me most proud. For they are the ones that take missteps in stride and continue to work harder the next day. It is far easier to find inspiration to continue to train hard following a victory, than when things don't go your way. This is the true test of one's mettle.

Improve 1% Everyday!

Getting FAT is Good for Your Health

2009-06-26T12:15:00.003-04:00

Low carb, low fat, low sugar, are all diet approaches that you have heard of before. While it is important to moderate your intake of carbohydrates, fats, and sugars, many have found that while reducing their fat intake, that they have continued to gain weight. Interestingly enough, it may be that many out there are not eating enough fat. Healthy fats that is. Fats, or more specifically fatty acids, are essential for a number of bodily functions. Everything from your brain, to your nerves and immune system depend on healthy fats for proper operation.

So, what are healthy fats? Monounsaturated and polyunsaturated (Omega 3 Fats) are both plant/non meat or poultry based sources of fat. These healthy fats help lower the risk of cardiovascular disease, and have shown some benefits in helping to reduce liver cancer. Healthy fats are also found in more nutrient rich foods versus other forms of fat.

Saturated (found in animal products) and trans fats (engineered fats used to preserve foods and extend shelf life) are the culprits that contribute to raising cholesterol and increasing the risk of heart disease. While most people are keen on avoiding foods high in saturated fats, including red meat, tropical oils, and whole fat dairy, it is the foods rich in trans fat that often slips by undetected. A short list of high trans fat foods include vegetable shortenings, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, and other processed foods.

Beware of low fat foods! The advent of new low fat snacks, treats, and desserts have fooled many into indulging in high calories consumption. Remember that foods low in fat may simply have traded fat for sugar. Ever wondered why those low fat cookies taste the same as the full fat versions? The answer is sugar. Scientists have come up with a number of ways to engineer process foods to exchange elements like fatty refined carbohydrates and sugars.

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Hot Dog Truth

2009-06-26T12:13:00.001-04:00

Hot dogs contain nitrites which are used as preservatives, and are known to combine with amines naturally present in meat to form carcinogenic compounds. These compounds have been associated with cancer of the oral cavity, urinary bladder, esophagus, stomach and brain.

The Ab-solution

2009-05-05T07:34:00.002-04:00

Sit-ups, crunches, planks, and hours upon hours of mind numbing cardio. SORRY, these tactics won’t make your six pack dreams come true. Unfortunately you can perform crunches and treadmill session until oblivion and you will never see definition in your abdominal region. Granted, core conditioning and cardio are components that contribute to a leaner physique, but the most over looked and crucial element to the “ab puzzle” is diet. Many are more willing to devote more time in the gym than focus on eating well. Some justify poor eating by convincing themselves that they work hard enough in the gym to compensate for the excess fat and calories that they consume. WRONG! Try as you may…….ooops I mean try as “they” may, the proof is in the pudding each time they look in the mirror.

Simple adjustments to your daily diet can make a remarkable thing happen, a reduction in fat and calories , which translates to a loss in body fat. Now the difficult part of this process is that unlike with an exercise targeted to condition the midsection, food offers no burn or pain to indicate that it is working. It is only after weeks of consistent balanced eating do the results of these new adopted lifestyle habits pay off. The other thing to consider, is that for some the waistline is the last region to exhibit the beneficial effects of proper diet. Genetics play a role in how quickly one is able to see those longed for ripples in their belly.

AS For Machines
Those tried and true ab machines certainly serve their intended purpose……….. ONLY! Abdominal machines, particularly those with weighted resistance, only help to strengthen your core region. If the goal is to achieve lean abs, then the most gross waste of time is 15 or more minutes huffing and puffing and breaking your back on an ab machine. Pickup your cardio and resistance training intensity rather than mindlessly bending and twisting in hopes of a lean midsection.
The full proof way to developing a sleek core is:

HIGH INTENSITY INTERVAL TRAINING + WEIGHT TRAINING + DIET

Improve 1% Everyday!

The Unofficial Start of Summer

2009-05-05T07:24:00.004-04:00

Memorial Day, the unofficial start of summer, is quickly approaching, are you ready for the beach? Its been five months since you embarked on your resolution to improve your health and change your physique. Time to check your progress. Have you been eating clean and working out consistently? Did you have any diet set backs due to spring break vacations, the Easter holiday, birthdays, weddings?...... You know, the usual “reasons.”

The great news is, that its never too late to get back on track. But to ensure that you are ready to wear things a little shorter or a bit tighter, now is the time to regain your focus.

Making A Change
Maybe you have altered your diet and included physical activity into your daily routine. But, are you still utilizing the same plan that you began back in January?

An important aspect of training and nutrition that many do not consider is that fitness regimen must be progressive. The following statement may sound familiar,“I started out losing a lot of weight, and although I am sticking to the same plan I am not seeing further results.” The plan that worked so well in the beginning has appeared to have lost its steam. Ironically, because of your progress that old plan no longer applies to you and your goals. Just as your body is changing, so must your routine. Individuals that you see with great physiques don’t get that way from sticking to the same outdated plan, they alter their regimen according to their needs. Think of it this way, you start in elementary school, go on to middle school, high school, and beyond. You can’t become a top professional if you stop at middle school, right? Don’t stop at kindergarten when it comes to your physical fitness plan. Continue to progress and graduate to the next level.

Easy Ways to Change your Routine:
*Increase the number of Reps
*Increase Weight
*Increase Training Pace

"Improve 1% Everyday!"

Are You Still On Track

2009-02-03T15:45:00.003-05:00

Now that the excitement and enthusiasm of the new year has worn off, how are you progressing toward your resolution goal. If you have stuck to your eating and exercise regimen, then great for you. At this point you should find that you’re the fit of your clothes is a bit loose and that changes in your physique have occurred. If you have fallen off of the wagon and noticed no changes, the good news is that you have not gained and that you can start again tomorrow. Don’t be dismayed by small to no changes in the number on the scale, WHICH YOU SHOULD NOT BE USING ANYWAY, but be proud of your initiative to make changes in your eating and activity habits.
Now, if you have given up on your resolution and restarted former bad habits, then its time to recommit. You must be the one to make the decision to change. It is important to remember that you must change your mind, before you can change your body. Give yourself the best chance for success. Develop a support system that will provide encouragement, sound health and fitness information, and most of all understanding of the challenges of the journey toward improved health.Family, friends, doctors, trainers/life coaches, and workout buddies are all important to overcoming the obstacles that may arise. As you work to persevere, also maintain perspective. Mentally equip yourself for the roadblocks that may appear and reward yourself for the little victories along the way. Don’t put off what you can start today, and if you get off track today you can always start again tomorrow.

"Improve 1% Everyday!"

Pills, Potions, & Suits..............Oh My....... Guess what they DON'T WORK!!!!!!!!!!!!!

2009-01-14T16:13:00.001-05:00

One of the biggest mistakes that I see time and again, particularly with those just starting out on their fitness regimen, is placing their hopes and results on the claims of the latest fad diet or infomercial contraption. It is critical that you understand that the only healthy sustainable way to good health is: 1. Hard Work, 2. Consistency 3. Patience.

Here are a few of the common mistakes that trainers witness on a regular basis:

>~~Sauna Suit Workout~~- sauna suits do exactly what they are designed to do, "make you lose weight..............WATER WEIGHT that is. Remember that the goal is to burn calories, no expell water, which returns to your system swig of water. These things are useless and quite potentially dangerous. Unless you are some type of athlete that needs to make weight for all of 30 seconds on a scale, earn your sweat through intense cardio. If these suits were an effective way to lose body fat, then you would lose weight in the hot sun of the summer without doin a thing...........or if you live in a warm climate you would never be overweight...........RIGHT?????

>~~Stomach Wraps~~- who ever lost weight from a sweaty stomach? Don't be fooled by the marketing. As a marketing consultant and fitness marketing expert, I receive questions all the time about the different ads and commercials. Here are the facts. The folks featured in the latest "ab commercial" were already in shape. In fact, in many of the "before and after" pictures used in magazines, the individual is actually paid to gain weight and the pictures are simply reversed.

SWEAT IS NOT A MEASURE OF YOUR WORKOUT, SIMPLY A BYPRODUCT. If you worked out intensely in a freezer you would still burn calories and not necessarily perspire.

>~~Ankle & Wrist Weights~~- unless you are 80 years old, these things are a waste of time. Placing 2-5 lb weights on you wrists and ankles do not add enough resistance to impact the calories burned throughout the day. PLUS THEY LOOK SILLY.

>~~Ab Machines~~- you cannot crunch/twist/sit up your way to a flat stomach. Stop spending 20 mintues doing abs and use that time for some type of interval cardio training.

I hope this information on what NOT to do will help you reach your goals more efficiently and possibly save you life (when you consider the effects of dehydrating your body without proper knowledge and experience). I offer this advice through experience and having made many of the same mistakes early on in my fitness life. Remember that knowledge is power.

Improve 1% Everyday!

100 Days, 100% Improvement

The High Reps, Light Weight Myth: Ladies if you want to lose fat, LIFT WEIGHTS!

2009-01-14T16:10:00.001-05:00

Trainers, how many times have you heard this one, " I want to build muscle, but I don't want to looky manly.... I just want to "tone" up." As experienced trainers we understand that women want to be lean and shapely, yet feminine. But for the uninformed, women feel that by lifting wieghts that they will look "bulky." Let's clear the air on this one ladies, the guys that you see with a heavily muscled physique are lifting quite a bit more than 20lb dumb bells or 100lb leg press. Large muscle is developed over time, at least naturally, and requires heavy resistance. So, unless you are taking testosterone, its a safe bet that you won't look masculine.

The benefit of resistance training is that by building more muscle, you will in turn burn more calories at rest ( as opposed to cardio, which only burns calories during the actual activity). Look at it another way, if you are performing squats with a 20lb weight you are pretty much wasting you time, if you consider that your body weight is considerably more than 10lbs. One of my pet peeves is witnessing an individual doing an exercise with weight that is much too light. What you have effectively done it converted the resistance movement into cardio, low intensity cardio at that. Muscular development is only achieved by pushing your body beyond previous capacity. So, if you are doing the same routine with the same amount of resistance, then you are basically spinning your wheels.

I know I may get some heat from fellow trainers, but its time to reexamine your approach. Intensity resistance training is a great way to burn calories, build bone density, and develop muscle that will produce a lean physique.

Improve 1% Everyday!

Don't Get Married...........To One Form of Training

2009-01-14T16:05:00.001-05:00

Don't get married to one particular mode of training or allow clients to equate adding size with weights. A sound progressive program should incorporate multiple modes of resistance. I train everyone from kids and rehab clients to athletes and bodybuilders, and I stress the utilization of different training methods in order to ensure constant physical response to training. I always start with body weight movements and transition to bands, fixed machine resistance (to facilitate proper form without worrying about balance and control), free motion machines (which allow for the introduction of balance forces, with the safety of the machine), and then free weights.

It is important even for those that are not looking to add size, to use free weights in order to develop balance as well as strength. Keep in mind that strength required for real world situations often require balance and control as well. After all, unless an individual is an athlete, our goal is to enable a client to prefer better in ordinary life situations. Right?!

I would also recommend that you stress to female clients that bulk has more to do with diet, lifting extremely heavy weight (20lbs won't make you look like Ronnie Coleman), and hormones. So, the next time a client frets about lifting............10 whole pounds, remind them that lifting a bag of groceries while carrying a one year old (and sometimes talking on the cell phone...lol) is a lot heavier than 10lbs. I remind female clients just how strong they are, even if they don't know it!

Improve 1% Everyday!

Are you this guy? The Popsicle Syndrome

2009-01-14T16:04:00.001-05:00

Joe Blow: Whew the new year is coming up and I need to get in shape before the summer. I want that six pack in time for the summer and some muscle for the ladies. Ok, day one let's get things kicked off with some chest and biceps................STOP RIGHT THERE!

On any given Monday you will see 90% of males pumping up their chests or doing thousands of biceps curls. Not that there is anything wrong with this approach, accept WHAT ABOUT YOUR LEGS?!? I make it a point to start all of my male clients out with working their lower body. WHY? Its the most overlooked area when it comes to guys. Men tend to work the show muscles first, developing what I call the popsicle physique. You know the type, big arms and chest and skinny legs. If you want to transform your body and have balanced physique, make your legs a priority. You can build more muscle in your lower body region, which translates into greater caloring burning at rest. Plus, you need a stable foundation to hold up that massive upper body.

In addition to the legs, focus on the muscles that you cannot see, including: your back, triceps, hamstrings, and glutes (butt muscles for the the uninformed). Yes gentlemen it is important to work your glutes, they help support your back..... And NO that is machine is not for ladies only (aka the Abductor machine), and ladies placing 20 lbs on the abductor machine and performing a thousand reps while reading a magazine is not adequate to work this large muscle group (and in some cases very large.........I'll probably get in trouble for that one). Many of the back issues suffered be millions today result from poor glute and hamstring development. Remember that you glutes are like your shoulders on your lower body, AND I KNOW YOU WORK YOUR SHOULDERS.

And guys, it is not enough to "workout" for 3 hours, although if your training session lasts this long it is probably lacking in intensity (But we'll talk about that another time), diet and cardio are still critical components. I get on the ladies about doing too little resistance work, and the reverse is true for men. Put in an intense bout of interval cardio training, about 20-40 mintues, and you will be amazed at your results. But ultimately, if you want to get lean, YOU HAVE TO EAT CLEAN! Diet is often where the battle is lost.

Improve 1% Everyday!

So you don't need a trainer......Right?

2008-10-27T08:01:00.002-04:00

You want to build your dream house, but you have never done so before. You may have tuned a screw driver a couple of times, driven in a few nails, and maybe tightened a bolt or two. You may have watched a television show on how to build a house, or even watched a home built in person. Thinking better of doing it yourself, you decide to hire someone to build your dream house. So, of course you hire the guy that has built a dog house, an out house, or maybe even a club house. Why? Because a house is a house right. Let’s say you decide to take it a step further and you hire the best roofer that “dabbles” in pouring foundations. Or maybe the painter that has an “idea” of how to build walls.

Sounds crazy, RIGHT! You would certainly never do this, Right?!

Unfortunately this is the approach that many take to fitness. Borrowing bits and pieces of routines from magazines, TV shows, outdated exercises from high school sports, or others in the gym. Most give little consideration of how particular movements might impact their bodies or their goals. Your body is the only one that you have, why place it at risk by experimenting with regimens that are not intended for your specific needs? (Tip: If you could “figure it out on your own,” you would have already reached your goal.) For those that decide to hire a trainer, remember that you should make your selection based on results not price. (Would you prefer the cheapest doctor, or the best?) A good trainer will provide complete training, which includes diet, exercise, education, and support.

"Improve 1& Everyday!"

The Only Way is the Proper Way

2008-10-27T07:58:00.002-04:00

The old adage, “There’s more than one way to skin a cat,” holds true in many scenarios and situations. But when it comes to good health and a lean appearance, there are two absolutes: Proper diet and Proper exercise. Notice the emphasis on Proper. Most would agree that the doing something the right way is the most effective way to reach your goal. Much of the inefficient training and attempts at dieting that I witness by individuals are due to lack of knowledge or, more often than not, the wrong knowledge. The average person adopts a program that they have seen in a magazine, TV, or simply copying those in the gym that they consider fit. I would caution that this is probably not the best strategy for improving your health, for these bits and pieces of knowledge have not been developed to specifically meet your needs.

The first step should be to self-assess. Determine exactly what your goals are. I don’t mean the standard “I want to get in shape,” or “I want a six pack,” or “I want to get bigger.” Having an in depth understanding of what it takes to reach your target is critical. No matter the goal, the two “P’s” I mentioned earlier are key.

After you have taken an assessment, WRITE IT DOWN. Documenting your goals, diet, and exercise is a great mechanism for tracking your progress, discovering holes in your program, and keeping you on track.

The final component for effective, efficient fitness is education. Learn to combine exercise routines and programs that fit your needs. Warning: Do not rely on the fitness prescriptions in magazines because the person in the picture looked great. Be sure it is proper for you.
If you are unsure of a routine or technique, consult a certified personal trainer. It’s a decision that could literally save your life.

"Improve 1% Everyday!"

Not All Carbs Are Created Equal

2008-02-23T19:50:00.002-05:00

Carb counting and carb cutting have become popular in recent years. Good carbs, bad carbs, it can be quite confusing. But let this point be clear.........Carbohydrates are essential to a healthy diet. Whole grains offer a wealth of nutrients, fiber, and hunger satiating properties that are important to proper nutrition and achieving a lean physique. The glycemic index (GI) is an important resource for determining which carbs to eat and which to avoid. Foods with a low GI are digested slower and help to regulate blood sugar levels. Low GI carbs include old fashion oatmeal, pumpernickel and sourdough breads, legumes (beans), and bran cereals.

One notorious high GI foods consumed by individuals looking to lose weight is Gatorade!

While higher GI carbs and foods have their place in the effort to build muscle, these items have an adverse effect on the body's fat burning ability. High GI carbs spike blood sugar levels and quickly causes those levels to crash. Unlike low GI carbohydrates, high GI carbs do not provide the energy necessary to sustain the body throughout the course of the day.

So, eat carbs...........low GI carbs of course. But consume the foods that provide energy and reduce hunger. A carb is not a 4 letter word.

Improve 1% Everyday!

Stale Fitness & Nutrition

2008-02-21T13:56:00.004-05:00

Have you stopped learning about how you train and eat? Stopped learning about yourself? Fitness and nutrition are elements that should be progressive. Ever evolving is the prospect of getting into top shape. If you are satisfied with your physique and health, then rest assure you train to a level of mere satisfaction. Accordingly, your body will respond. Training to maintain is training that is ultimately destructive. A training regimen that is structured for constant improvement is an approach that will be fruitful for a lifetime. There is no doubt that the body requires periodic rest and recovery. But if you reach the "finish line" of your level of fitness, then you will fine that you have lost the race. By the same token, progression does not have to come by leaps and bounds. One step, one rep is improvement.

When you feel that your diet is as clean as it can get, continue to research and learn ways to make it better. A colleague of mine shared the knowledge regarding the determination of the nutritional value of whole grains, by considering the fiber content. Even is "healthy" food items there can be a less than desirable ratio of fiber to carbohydrate content. So, to figure out the nutritional value of a carbohydrate here is the quick calculation. Take the number of grams of carbohydrates in food item and divide it by the number of grams of fiber in the item. If the result is 10 or greater, then the food item exceeds the desirable ratio. If the item is 9 or less then it is in the healthy ratio.

Continue to learn and your health and fitness is guaranteed to improve.

Improve 1% Everyday!

Protein & The Whey to better health!

2008-01-31T13:17:00.001-05:00

Protein is an essential building block for creating a leaner appearance. One of the best sources of quality protein is whey. Whey is a complete protein source containing all of th essenatial amino acids, and has been found to be the highest rated protein source above all others. Not only does whey protein aid in the development of lean muscle, it also supports immune system response. To place the importance of whey as a protein source in better perspective, mother's milk is 70% whey. Right from the beginning nature has provided the most powerful form of protein to ensure foundational biological development.

Protein shakes made with whey are an effective and efficient way to keep your body fueled. So, when its time for your next meal, reach for a high quality protein shake. With muscle building and immune system benefits, you can't go wrong.

Take $5.00 Off Your $100 Order! Use coupon code 5off100.

The Best Diet Period!

2008-01-06T19:02:00.000-05:00

The best diet without question is............THE DIET THAT YOU STICK TO. As with an exercise program or any condition that you wish to change in life (passing a test, increasing your vocabulary, learning a language) consistent practice is the key. Dieting should be a life change if the goal is to improve health and reshape your physique. To lose fat you must creat a caloric diffeciency over a period of time. True weight loss does not occur in a single day. The loss of water weight through respiration or perspiration will not produce a a difference in the amount of one's body fat composition. This is why the standard of optimal weight loss is considered to be 2lbs per week. To put this in perspective, one would need to reduce their caloric intake by 1,000 calories per day to result in a 2lb loss over the course of a week (Note: The 1,000 calorie diffeciency takes into account excersise along with food consumption. So, if one were to consume 2,500 calories and burn 1,000 cal, total calories for that day would be 1,500 cal.) .

The medically proven most effective diet is no mystery. A daily intake of unprocessed food rich in whole grains, lean, proteins, fruits and vegetables, and healthy fats is the rule. Quality and quantity are important to improving your health and increasing you metabolism. The simple act of eating raises your metabolism. This is why it is suggested that one eat consistently every 2-3 hours over the course of a a day, or graze. Instead of gorge themselves 1-3 times a day, which switches your body into storage mode.

Protein is the critical component for building muscle. A single gram of protein contains only 4 calories, as oppossed to the 9 calories contained in 1 gram of fat. Protein is proven to raise the metabolism more than other food sources through what is called the "thermic effect of food (TEF)." The TEF is the energy necessary to digest food. The TEF of protein is twice that of fat and carbohydrates. But this TEF only results in a caloric loss of 21 cal/day. Exercise and physical activity or still essential to reducing body fat. But the significance of protein is that as a food source it also provides a greater effect of satiety than foods high in fat and calories, and thus is more effective at reducing hunger.

Out of the ordinary

2007-12-10T13:41:00.000-05:00

When was the last time you drastically changed your training routine? In order to break plateaus, ruts, and to challenge yourself, try including functional training into your routine. Incorporating movements that you might encounter during daily activity(beginner-novice) or movements from athletic activity (intermediate-advance) can take your fitness to the next level. The level of intensity is a matter of preference or particular goal. A supervised boot camp, boxing, grappling, or sport specific training regimen is an effective way to keep your training fun and challenging. Training in a group setting can also fuel your competitive juices and motivate you to achieve more.

I am currently developing an extreme conditioning program called Gladiator Trials. The program incorporates functional strength and muscle conditioning routines designed for high level athletes and individuals seeking to push themselves beyond the limit!

What about dad?

2007-12-04T22:35:00.000-05:00

Cancer is a disease that impacts millions across our country. Effort have been made to raise awareness and encourage individuals to get tested in order to fight cancer in its early stages, or prevent the onset of cancer all together. Many are familiar with the pink ribbon campaign, and heightened visibility of breast cancer through the efforts of organizations like the Susan G. Komen foundation. But what about cancers prevalent in males of our society? What about dad, brother, uncle.....

October may be breast cancer awareness month, but many don't know that September is prostate cancer awareness month. The prostate has been found to be the most prevalent area of cancer in males, and cancerous glands can contribute to the spread of cancer throughout the body. There are some simple principles to remember in order to ensure improved prostate health.

Adding flaxseed oil to your daily diet- approximately 2 teaspoons/day
Vitamin E- 400IU/day
Vitamin B6- 100mg/day
Saw Palmetto- 160mg/day

REDUCE RED MEAT CONSUMPTION, DAIRY, CAFFEINE

So don't forget about dad! Encourgae him to get tested, and implement these nutrients to improve life long health.

What do you mean you Can't?

2007-11-19T13:50:00.000-05:00

What is hold you back from reaching your goals? The key component to achieving any goal, fitness or otherwise. Is developing and maintaining the proper attitude and frame of mind. Too often, at least in the beginning, I hear from clients that they "can't" do something. I have banned this and all other negative words from my training sessions. A task may be challenging or difficult, but that does not mean that one "can't" overcome that obstacle. Achievement is about establishing small attainable goals, reaching them, then setting new goals to surpass.

Too often individuals want to lose weight or improve their level of fitness in an unrealistic time frame. Perspective is necessary to proper thinking. Be realistic about the physique you wish to achieve. If you are genetically predisposed to a particular body type, then strive for the optimal level of fitness appropriate to you. Hard work is always key, along with the proper plan. But the factor that trumps all else is consistency. Constant improvement is the path to achievement, which is why I encourage you to Improve 1% Everyday!

All Calories are NOT created equal

2007-10-03T20:29:00.000-04:00

The "advent" of the 100 Calorie Snack packs have posed a new challenge to my line of work. Clients have begun to justify eating cookies, muffins, etcetera, with the statement, "It was only 100 calories." Empty calories provide no nutrients. Calories from saturated fats do not contribute to building a body that burns fat and provides a lean appearance. Like I always say poison, even "only" 100 calories worth, is poison. (A little bit of poison) Don't be a victim of marketing and packaging. 100 calories may be better than 500. But the goal should be "best" not "better." Eating is not that problem, its what you eat. Instead of eating so called snacks, eat mini meals. Snacks often invoke the thought of snack food (salty or sweet). So think of your meals by number, 1, 2, and so forth. The first step to changing your diet and your body, is to change your mind!

Improve 1% Everyday!

What Good are Appetite Suppressants?....None!

2007-10-03T20:16:00.001-04:00

I challenge anyone that might claim that excess body fat or obesity results from being hungry. Hunger has nothing to do with the food choices we make. Thus, appetite suppressants are nothing more than another drain on your wallet. Let's start out by defining hunger.

Hunger: a compelling need or desire for food; a strong or compelling desire or craving

Using this definition, we can now make the distinction between a need versus a craving or desire. We need lean protein, whole grains, fruits, and vegetables. Individuals crave sweets, high fat, and salty foods. To survive we must satiate need, and from time to time we can indulge. The next time you decide to consume an item, determine whether you are suffering from hunger or craving?

So, what good are appetite suppressants? You tell me. One must eat to lose! Don not suppress you appetite, but your cravings for the wrong food. EAT.

Improve 1% Everyday

The Biggest Liar

2007-09-13T07:59:00.000-04:00

Once again TV is deceiving those in need of help. The Biggest Loser aired the most preposterous claim I have heard in a while. "30 lbs lost in 1 week." Sorry this is just impossible unless.................you have just lost a leg. There is no way that his is healthy. Furthermore, it is blatantly irresponsible of the trainers and the show to make this statement. False hope is no hope. A weight loss of 2lbs/week is optimal, there are instances where athletes drop weight for competitions. But again, these are athletes. Biggest Loser contestants are nowhere near athletes. Lose weight, but do it the safe way.

Improve 1% Everyday!

WAKE UP

2007-08-21T14:17:00.000-04:00

Once again the nonsense that fitness sites and so called gurus spew continues to deceive the uninformed. Let me preface the following by reiterating that THERE ARE NO SHORTCUTS. Hard work and attention to nutrition are the cornerstones of true fitness. Gimmicks, contraptions, etc. only blur the truth of what it takes to achieve your goal. Hard work, and COMMON SENSE are the only way to improve. Understandably there are some that do not possess adequate knowledge, so here is a simple tip for you......RESEARCH! Ask an expert, surf the web (for reputable sites), and read literature. Many do more research on a car that they intend to purchase, than their own body. Where is the logic? Here is the latest "easy way" to lose weight.

"Drinking hot water, then cold water, and repeating helps you speed up your metabolism and helps you lose weight."

RRRRRRRight!?
Unfortunately, there was a health site that actually made this claim. Now, there is no doubt that water is a vital part of a health fitness and nutrition regimen, but simply alternating temperature to lose weight? There are studies that show that drinking cold water burns calories (about 10-12) through your body assimilating the water to your body temperature. But this does not mean that you can all of a sudden skip a cardio session or have that big slice of cake. Drink plenty of water, eat well, and exercise..........Period

Improve 1% Everyday!

Shortcuts?

2007-08-11T16:00:00.000-04:00

With the wealth of supplements (legal & illegal), pills, powders, and drinks, the path to one's fitness goals can be confusing. But the bottom line, regardless of what you decide to ingest, is that you must work hard to achieve the physique you desire. Insane Fitness is not about shortcuts, but about pushing yourself to the limit and beyond. Reaching the next level only occurs through breaking mental barriers to obtain physical results. Make no mistake about it, there are some that cheat to get ahead, but they too have a price to pay. You only have one body, and the body never lies. What you put in is what you get out. Stop fooling yourself into thinking that the latest diet or workout will transform you overnight. SHUT UP AND TRAIN! Put in the time and put in the work. Only then will you reach the next level.

Gym rats stop kidding yourself........If your routine sacrifices form for gains in ego, you will never reach the summit of your fitness goals. I witness guys in the gym doing an entire workout with partial reps, never completing a full rep range. They grunt and yell and breathe heavy, and their routine would not suffice as a warm-up for serious lifters. For the uninitiated (AND THOSE THAT ARE JUST TOO MACHO) hire a trainer (A GOOD ONE) and learn the technique. Your gains will come much quicker with proper instruction. Now I am not suggesting that you put on a leotard and join a step aerobics class. But team up with a professional that can guide and push you. And for those still to stubborn to hire a trainer, CHANGE YOUR ROUTINE! Instead of hopping on a bench and throwing up some plates, complete sets of 100 push ups and then perform sets of 100 squats. You might find that you are not the tough guy you thought you were.

Just a thought.

Improve 1% Everyday!

Form First

2007-06-19T19:49:00.001-04:00

In efforts to increase mass, strength, or performance, many sacrifice form and mechanics for perceived gains. Don't fool yourself, get the form right in the beginning and the function will follow. If your perform and movement with the intent of working a particular muscle group but allow others to dominate, then all of the grunting and cursing is for nothing. Don't be a "tough guy" (or girl) lower the weight and get it right the first time. There are some routines that allow some measure of "cheating" or broken form, but this should be undertaken with real intent. In other words don't explain horrible form by claiming you are doing some modified form of cheat principle or overload training. THERE IS A DIFFERENCE. Overloads and Power Rack training routines are a great way to add size, identify weak/sticking points, and get a good pump.

Improve 1% Everyday!

Workout Time Table

2007-06-14T19:26:00.000-04:00

I am often asked how long a workout should last. My answer to that is not too long and not too short. The focus should be on the work to be done. If you complete your training routine in a half hour, then that is how long you should workout. But I don't think any session should last 2-3 hours. That's not working hard, that's working without intensity. Some sessions can last a decent amount of time, but that should depend on the routine and number of training partners. Not some arbitrary time established. Training insane, is training with little rest. Even when pushing big weight, rest should be minimized. Allow enough time for recovery (1-2 min), not for a conversation.

Improve 1% Everyday!

Get Big!

2007-06-13T15:12:00.000-04:00

Are you using incremental training routines? Stop calculating calculating weight and percentages! Slap some plates on the bar or press and push yourself. The only way to put on some real size is to lift heavy weight. Simple I know, but too often people are concerned with a particular regimen. Experiment, be creative, but most of all be different. You know your body better than anyone so push it harder every workout.

Improve 1% everyday!