tag:blogger.com,1999:blog-80073515448041735212024-03-12T23:39:15.349-05:00The Theory of Fat LossThe Official Blog of the AuthorThe Theory of Fat Losshttp://www.blogger.com/profile/02784257466507148084noreply@blogger.comBlogger77125tag:blogger.com,1999:blog-8007351544804173521.post-68983567905899009442012-04-28T23:28:00.000-05:002012-04-28T23:28:01.422-05:00Derrick Rose Tears ACL- Is Improper Exercise and Movement to Blame<a href="http://dribblepenetration.net/2012/04/28/derrick-rose-suffers-non-contact-acl-tear-could-it-have-been-prevented/">Derrick Rose ACL Tear</a>- Many factors go into suffering an injury such as the injury Derrick Rose suffered today against the 76ers. On this blog, I cover topics related to fat loss and exercise, and I believe Rose's injury has a lot to do with how he moves.<br />
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I also have a basketball blog, and I figured this topic would be more relevant there, so, if you are interested in learning about the mechanism behind the Rose injury, please follow this link.<br />
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<a href="http://dribblepenetration.net/2012/04/28/derrick-rose-suffers-non-contact-acl-tear-could-it-have-been-prevented/">http://dribblepenetration.net/2012/04/28/derrick-rose-suffers-non-contact-acl-tear-could-it-have-been-prevented/</a>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-JP6S_9G22Uo/T5zDOxQGCNI/AAAAAAAAANY/VX_67XYFN2c/s1600/Derrick+Rose+tears+his+ACL.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="180" src="http://4.bp.blogspot.com/-JP6S_9G22Uo/T5zDOxQGCNI/AAAAAAAAANY/VX_67XYFN2c/s320/Derrick+Rose+tears+his+ACL.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Derrick Rose Tears His ACL</td></tr>
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<br />The Theory of Fat Losshttp://www.blogger.com/profile/02784257466507148084noreply@blogger.com2tag:blogger.com,1999:blog-8007351544804173521.post-45920426032044928602012-04-24T22:59:00.001-05:002012-04-24T23:04:27.055-05:00Lower Body Coaching Cues: "Tripod Foot" or "Drive Through the Heel"?<iframe src="//www.facebook.com/plugins/like.php?href=http%3A%2F%2Fthetheoryoffatloss.blogspot.com%2F2012%2F04%2Flower-body-coaching-cues-tripod-foot-or.html&send=false&layout=standard&width=450&show_faces=true&action=like&colorscheme=light&font&height=80&appId=175616485790038" scrolling="no" frameborder="0" style="border:none; overflow:hidden; width:450px; height:80px;" allowTransparency="true"></iframe>
Recently I became involved in co-authoring a coaching course that fitness business owners will be able to use to streamline the training of any coaches that they hire. I also recently just performed a training assessment and am teaching someone how to squat and deadlift, something I haven't done for several months.<br />
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All this recent work on the fitness side of the fitness industry (rather than the business side) has inspired me to write a blog post. I haven't posted a fitness blog post <a href="http://thetheoryoffatloss.blogspot.com/2011/12/fit-formula.html" target="_blank">since my latest book</a>. This is simply because I haven't done any training since then, and I didn't want to post anything that was purely theoretical without any basis in reality.</div>
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However, in teaching this new "client" (I'm doing this for fun; I'm not charging her) how to squat and deadlift, I had a little "aha" moment that I wanted to share.<br />
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The issue involves the "tripod foot" cue. Tripod foot involves allowing one's bodyweight to be evenly distributed among three points of contact with the floor- the first metatarsal head, the fifth metatarsal head, and the heel.</div>
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-ghuiI7yYiXM/T5dvqZkbJTI/AAAAAAAAANQ/sYt_ETOC22M/s1600/Tripod+Foot+coaching+cue.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-ghuiI7yYiXM/T5dvqZkbJTI/AAAAAAAAANQ/sYt_ETOC22M/s1600/Tripod+Foot+coaching+cue.png" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">This was the best picture of tripod foot I could find. <br />
Internet, you have failed me.</td></tr>
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With tripod foot, weight should not be shifted forward towards the toes or backward on the heel at any point during performance of an exercise. Likewise, weight should not be shifted medially or laterally. I believe I first heard about tripod foot from Dr. Evan Osar at Mike Robertson's 2010 Midwest Performance Enhancement Seminar. He made a very convincing argument on why tripod foot is important. After hearing about it, I did a little research of my own and concluded it was the right thing to do. I don't actually remember any of the details of what I read, but I remain convinced to this day that tripod foot is the ideal position.</div>
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However, before I ever heard about "tripod foot," I knew the "insteps off" and "drive through the heel" cues. The idea with those was to preferentially recruit the posterior chain, especially the glutes, by placing more weight on the outside of the foot and by actively pulling through the heel when returning to the top portion of a lower body lift. I know from experience that this works very well for what it is designed to do.</div>
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So, what should you do? Is it the"tripod foot" or the "drive through the heel" cue?</div>
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I think the answer is "it depends." (Although I also like "it doesn't matter.")</div>
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The girl I'm working with is quad and adductor dominant, and, as you might conclude, her glutes could use some work. Whenever she drops into a squat position, her knees and arch collapse, and her weight shifts towards her toes and towards the inside of her feet.</div>
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Now obviously, this is neither "tripod foot" nor "insteps off" and "drive through the heel."</div>
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I originally taught her "tripod foot," as that is what I try to do for myself now because I believe it is ideal. However, I noticed that didn't quite fix the problem. </div>
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Why not? I think she was so used to squatting the way I described that an even distribution of weight was not enough of a change to get her to stop doing it.</div>
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So instead of trying to force "tripod foot" upon her, I taught her the "insteps off" and "drive through the heels" cues. That solved the problem. Her foot stopped collapsing in.</div>
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The lesson here (at least, I think the lesson here) is that the "ideal" position is what is ideal for the client. You need the right cue at the right time with the right person. I feel that perhaps a little over-correction won't be a bad thing for her, especially since I corrected her in a way that will get her out her highly quad dominant movement pattern and into one more favorable for her posterior chain.</div>
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There probably is a happy medium here as well. You can probably have "tripod foot" and manage to "drive through the heel" at the same time. I'd just rather not confuse the people I work with.</div>
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I'm open to your opinion as well, so leave a comment if you like!</div>The Theory of Fat Losshttp://www.blogger.com/profile/02784257466507148084noreply@blogger.com0tag:blogger.com,1999:blog-8007351544804173521.post-61045115411299981222011-12-15T17:26:00.004-06:002011-12-15T17:31:26.608-06:00The FIT Formula<iframe allowtransparency="true" src="//www.facebook.com/plugins/like.php?href=http%3A%2F%2Fthetheoryoffatloss.blogspot.com%2F2011%2F12%2Ffit-formula.html&send=false&layout=standard&width=450&show_faces=false&action=like&colorscheme=light&font&height=35&appId=175616485790038" frameborder="0" scrolling="no" style="border: none; height: 35px; overflow: hidden; width: 450px;"></iframe><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Today marks the release of a book I co-authored, <i>The FIT Formula</i>. Interestingly enough, this book is being launched <a href="http://thetheoryoffatloss.blogspot.com/2010/12/theory-of-fat-loss-official-book.html">exactly one year</a> from the launch of my first book <i>The Theory of Fat Loss. </i>Perhaps I'll make this a common theme and get a book out on December 15th every year!</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">This book was a joint effort of many of the biggest names int he fitness industry. Here is the official list- <span class="Apple-style-span" style="background-color: white;">Ron Jones, Brad Hall, Steve Long, Trevor Buccieri, Dustin Williams, Clint Howard, Ryan Riley, Luka Hocevar, Tony Larkin, Becky Williamson, Kyle Jakobe, Tyler English, Oliver Chapman, Dean Coulson, Mike Bach, Sam Feltham, John O'Connell, Damien Maher, Nicky Sehgal, Tim Saye, Graham Webb, Steve Butters, Pat & Holly Rigsby, Nick Berry, Jon Le Tocq, Paul Mort, Alwyn & Rachel Cosgrove, Dax Moy and, of course, ME!</span></span><br />
<span class="Apple-style-span" style="background-color: white; font-family: Verdana, sans-serif;"><br />
</span><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-7AZQZr7Gknc/TuqBcnia3-I/AAAAAAAAANA/3RCVlDju2sI/s1600/Best+Seller+in+Quick+Workouts.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><img border="0" height="200" src="http://2.bp.blogspot.com/-7AZQZr7Gknc/TuqBcnia3-I/AAAAAAAAANA/3RCVlDju2sI/s320/Best+Seller+in+Quick+Workouts.jpg" width="320" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif; font-size: small;">Did I mention this book is already an Amazon </span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif; font-size: small;">best-seller in the category of quick workouts?</span></td></tr>
</tbody></table><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Each author contributed his or her absolute best secret for getting results, so not only is there an unbelievable amount of information, but also you will get the perspectives from specialists in multiple areas of expertise.</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Anyway, my publishing company, <i>Celebrity Press</i>, wants to get the book off to a good start, so they put together a great package of bonuses if you buy TODAY... these free bonuses are worth HUNDREDS OF DOLLARS!</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Here is a link to buy the book for $19.95:</span><br />
<br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><a href="http://www.amazon.com/FIT-Formula-World-Fitness-Elite/dp/0983340498/ref=sr_1_1?ie=UTF8&qid=1323470974&sr=8-1" target="_blank">Click Here to Buy it Now!!!</a></span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">(Did I mention all the bonuses you'll get just for spending</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">twenty bucks?) </span><br />
<br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><a href="http://www.celebritypresspublishing.com/fit-formula_bonus.html" target="_blank">Click here to check out all of the bonuses you’re going to get!</a></span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Just buy the book now, then send your receipt to</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">bonus@celebritypresspublishing.com and you’ll get all the bonuses!</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-3GbgEsIm3wE/TuqBseQFDYI/AAAAAAAAANI/Pu6d39B_BvY/s1600/Best+Seller+in+Weight+Training.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><img border="0" height="200" src="http://1.bp.blogspot.com/-3GbgEsIm3wE/TuqBseQFDYI/AAAAAAAAANI/Pu6d39B_BvY/s320/Best+Seller+in+Weight+Training.jpg" width="320" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif; font-size: small;">...and in "Weight Training"</span></td></tr>
</tbody></table><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Here is the link one more time.</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><a href="http://www.amazon.com/FIT-Formula-World-Fitness-Elite/dp/0983340498/ref=sr_1_1?ie=UTF8&qid=1323470974&sr=8-1" target="_blank">But it NOW!!!</a></span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Thanks for your support! Enjoy the book!</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Sincerely.</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Timothy Ward</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">P.S. - Don't forget to send your receipt to bonus@celebritypresspublishing.com</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">and they’ll send you access to all the bonuses!</span>The Theory of Fat Losshttp://www.blogger.com/profile/02784257466507148084noreply@blogger.com0tag:blogger.com,1999:blog-8007351544804173521.post-13779033845957045362011-10-12T20:28:00.003-05:002011-10-12T20:32:40.959-05:00Complete Core Fitness- A Review of Mike Robertson's Core System<iframe src="//www.facebook.com/plugins/like.php?href=http%3A%2F%2Fthetheoryoffatloss.blogspot.com%2F2011%2F10%2Fcomplete-core-fitness-review-of-mike.html&send=false&layout=standard&width=450&show_faces=true&action=like&colorscheme=light&font&height=80&appId=175616485790038" scrolling="no" frameborder="0" style="border:none; overflow:hidden; width:450px; height:80px;" allowTransparency="true"></iframe><br />
My friend and personal fitness hero Mike Robertson recently released his new product <a href="http://robertsontrainingsystems.com/core-fitness/">Complete Core Fitness</a>. Of course I had to get my hands on a copy of this. You see, not only have I seen him speak on at least 5 separate occasions, but also I'm a proud owner of almost every single one of his products... Magnificent Mobility, Building the Efficient Athlete, Assess and Correct, Bulletproof Knees, <a href="http://fitbusinessblueprint.com/">Fitness Business Blueprint</a>... just to name a few...<br />
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Note: You might be thinking I'm crazy for using the word "friend." I am talking about THE Mike Robertson, right? Well, let's just say that when he created my password for the product, he made it "<a href="http://dribblepenetration.net/" target="_blank">NBABULLS</a>." The man knows me!<br />
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<iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/uRAp00SxP30" width="460"></iframe><br />
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So anyway, Complete Core Fitness delivered everything I could have ever wanted. Not only did Mike talk about the theory behind getting a super sexy beach body, but also he included:<br />
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<ul><li>A manual with 17 new and innovative ways to use a swiss ball</li>
<li>A "hellacious ab circuit" you can include at the end of any workout (that's how he referred to it in a personal email to me anyway)</li>
<li>The 10 reasons why the transverse abdominis will fix your back pain and flatten your tummy</li>
<li>Rotation 501: Twisting your way to that beach body</li>
</ul><div>And let me tell you, after 4 days implementing these techniques, I've lost 30 pounds, developed an 8 pack, and have been hit on by more cougars than you could ever imagine. Not only that, but I've already been contacted by ESPN. Apparently, they want me to replace Blake Griffin next year in ESPN the Magazine: The Body Issue.</div><div><br />
</div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-ecT87UBfnuY/TpYz1MMJkWI/AAAAAAAAAMI/XG7rRNgsLXg/s1600/Blake+Griffin.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://4.bp.blogspot.com/-ecT87UBfnuY/TpYz1MMJkWI/AAAAAAAAAMI/XG7rRNgsLXg/s320/Blake+Griffin.jpg" width="248" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">You can dunk over a car, Mr. Griffin, <br />
but thanks to Mike Robertson, my body <br />
makes yours look like that of a pre-pubescent boy.</td></tr>
</tbody></table><div><br />
Thanks Mike!<br />
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Alright, alright. In all seriousness, here's what you really get...<br />
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Complete Core Fitness is vintage Mike Robertson. It attacks the core from all angles: science, function, athleticism, and practicality. Seriously, this product is truly as complete as the title suggests. He starts out by explaining the BIG PICTURE of core training, that there is far more to core training than just "doing abs."<br />
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From there, he explains all the common misconceptions about core training, reveals how an improperly trained core can lead to back pain, knee pain, upper back limitations, and lower body dysfunction, describes the need for core stability, and discusses the two main roles of the core- to redistribute force and to redirect force.<br />
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And that's all in the first of seven modules!<br />
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Here's what I like most about Mike. No matter who you are and no matter what you currently know about training, he is able to seamlessly transfer all the knowledge in his head directly to you. Some fitness professionals are extremely intelligent. Some pour countless hours into studying. Others are great mentors and are amazing to work with in person. Mike is all of these things in one package, and it shows in Complete Core Fitness.<br />
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In the remaining modules, Mike covers:<br />
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<ol><li>Functional anatomy of the core- From inner core to outer core, anterior to posterior, diaphragm to pelvic floor, this module lays the foundation for all else to come.</li>
<li>The core assessment- Have you ever heard the old adage, "If you aren't assessing, you're guessing"? The core assessment gives you a standard to compare yourself (or your clients) to, so you don't just program core training blindly.</li>
<li>The 4-stages of core training- There is no one size fits all approach for core training. Depending on your level of skill and ability, you should be training in a certain way. Of course, progression is key, and in these final four modules, you are given the tools to get to the next level.</li>
</ol><div>Needless to say (but I'll say it anyway), I was thoroughly impressed by Complete Core Fitness. Mike just keeps getting better with age!</div><div><br />
</div><div>If you want to absorb this knowledge, check it out. <a href="http://robertsontrainingsystems.com/core-fitness/">Complete Core Fitness</a></div><div><br />
</div><div>With that, I'll be signing off.</div></div>The Theory of Fat Losshttp://www.blogger.com/profile/02784257466507148084noreply@blogger.com0tag:blogger.com,1999:blog-8007351544804173521.post-35778517402608660002011-10-05T18:17:00.002-05:002011-10-05T18:19:10.009-05:00The Soleus as a Knee Extensor, ACL tear prevention<div id="fb-root"></div><script>
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<br />
<div class="fb-like" data-href="http://thetheoryoffatloss.blogspot.com/2011/10/soleus-as-knee-extensor-acl-tear.html" data-send="false" data-show-faces="true" data-width="450"></div>I recently purchased a spider squat bar. You see, ever since I found out these things existed, I've wanted one. Well, I finally bought one, and it is now hanging proudly in my power rack in my bedroom-gym.<br />
<div class="separator" style="clear: both; text-align: center;"></div><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-VW3oECW-aRs/Toza3HtqllI/AAAAAAAAAL4/nXG18AZiDi4/s1600/Spider+Squat+Bar.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="239" src="http://1.bp.blogspot.com/-VW3oECW-aRs/Toza3HtqllI/AAAAAAAAAL4/nXG18AZiDi4/s320/Spider+Squat+Bar.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Only the coolest bedroom in the world...</td></tr>
</tbody></table>Spider squatting is quite different from your typical <a href="http://robertsontrainingsystems.com/blog/squat/" target="_blank">squat</a> (<--- best squat article ever, by the way), as the bar always seems to want to pitch you forward, making this extra awesome if you want to train core stability.<br />
<div><br />
</div><div>Anyway, I started practicing doing some reps past parallel with this 80-pound beast, and I noticed something that I had forgotten about when reversing direction coming out of the hole... the fact that the soleus muscle (the deeper of the two calf muscles) can be used in close chain activities as a knee extensor.</div><div><br />
</div><div>How is this possible?<br />
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<div>You might be wondering a few things right now. </div><div><br />
</div><div>1. Did I really mean knee flexor, not extensor?</div><div><br />
</div><div>No. The gastrocnemius, the superficial calf muscle that crosses both the ankle and knee joints, can be recruited as a knee flexor (bends the knee). I am correctly referring to the soleus as a knee extensor (straightens the knee).</div><div><br />
</div><div>2. How is that possible? The soleus only crosses the ankle joint, not the knee joint, right?</div><div><br />
</div><div>If you thought this, congratulations, you know your soleus anatomy. The soleus does only cross the ankle joint, taking origin from the leg below the knee joint.</div><div><br />
</div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-NH7OcfKq_zY/Toze8Dv_-vI/AAAAAAAAAL8/4-nubdGJDvU/s1600/soleus+muscle.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://4.bp.blogspot.com/-NH7OcfKq_zY/Toze8Dv_-vI/AAAAAAAAAL8/4-nubdGJDvU/s320/soleus+muscle.png" width="99" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The gastrocnemius (cut) crosses the knee joint, while the soleus does not.</td></tr>
</tbody></table><br />
<div>If this is true, shouldn't it mean that the soleus can only affect the ankle joint? The answer to this is no, but you'll have to allow me to clarify. If you scroll back up to the original point I made, you will find that I said that the soleus can be used as a knee extensor during certain <b>closed chain activities</b>.</div><div><br />
</div><div>A closed chain exercise is a physical activity where the hands or feet are placed on a surface that doesn't move (like in a squat or pushup). This is the opposite of an open chain exercise such as the bench press where the hands are feet are placed against a surface that is meant to be moved (e.g. bench press or leg press).</div><div><br />
</div><div>Anyway, the soleus is a plantar flexor. This motion normally looks like one of the following:</div><div><br />
</div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-zarw6oPF-b4/TozgzFmj7qI/AAAAAAAAAMA/rJkhvmdFeTA/s1600/Dorsi+%2526+plantarflexion.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-zarw6oPF-b4/TozgzFmj7qI/AAAAAAAAAMA/rJkhvmdFeTA/s1600/Dorsi+%2526+plantarflexion.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Dorsiflexion (bringing the toes up) and Plantar flexion (pointing the toes)</td></tr>
</tbody></table><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-DnVFp1M35t8/TozhPQam9wI/AAAAAAAAAME/-YUG6VhMR5E/s1600/plantarflexion" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-DnVFp1M35t8/TozhPQam9wI/AAAAAAAAAME/-YUG6VhMR5E/s1600/plantarflexion" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Calf raise finish (plantarflexion, on left)</td></tr>
</tbody></table><br />
<div>In these situations, the calcaneus (the heel bone) is pulled upward, which causes the foot to point downwards. In other words, the calcaneus moves relative to the rest of the body. </div><div><br />
</div><div>But what would happen during an exercise such as the squat, where the entire foot is supposed to remain in contact with the ground?</div><div><br />
</div><div>Well, in those cases, the calcaneus would be fixed. In the squat, the ankle would slightly dorsiflex during the movement, but it would not look "normal," as the toes would not rise off the ground. Rather, the tibia and fibula would move forward relative to the foot instead of the other way around. </div><div><br />
</div><div>On the upward movement of the squat, similarly, the soleus would in fact be causing plantarflexion, but rather than the calcaneus moving around the tibia and fibula, those bones would be moving around the fixed calcaneus!</div><div><br />
</div><div>So, due to the pull from the soleus, these bones would be driven backwards and as a result, would be extending the knee!</div><div><br />
</div><div>Functioning in this manner, would it be plausible to suggest that the soleus would also be active in preventing ACL tears? I think so, and t<a href="http://ajs.sagepub.com/content/31/2/241.abstract" target="_blank">here is evidence to support this</a>.</div><div><br />
</div><div>Anyway, I hope this shed some light on the not-so-obvious role a muscle can have when conditions are changed.</div><div><br />
</div><div><br />
</div>The Theory of Fat Losshttp://www.blogger.com/profile/02784257466507148084noreply@blogger.com0tag:blogger.com,1999:blog-8007351544804173521.post-45503633132122915452011-08-17T18:21:00.002-05:002011-08-18T11:31:28.851-05:00How to Find a Good Gym and Training Program (Part 2)<iframe allowtransparency="true" frameborder="0" scrolling="no" src="http://www.facebook.com/plugins/like.php?app_id=175616485790038&href=http%3A%2F%2Fthetheoryoffatloss.blogspot.com%2F2011%2F08%2Fhow-to-find-good-gym-and-training_17.html&send=false&layout=standard&width=450&show_faces=true&action=like&colorscheme=light&font&height=80" style="border: none; height: 80px; overflow: hidden; width: 450px;"></iframe><br />
In <a href="http://thetheoryoffatloss.blogspot.com/2011/08/how-to-find-good-gym-and-training.html" target="_blank">Part 1</a>, I discussed how to find a good gym to train at. Environment, culture, and who you surround yourself with is important, and unless you are a highly motivated and experienced person when it comes to training, commercial gyms just don't get the job done.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-2hX_btn7sEo/Tkw92HYeydI/AAAAAAAAALk/iO4whdQvFcY/s1600/Commercial%2BGym%2BExercise%2BEquipment.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="241" src="http://1.bp.blogspot.com/-2hX_btn7sEo/Tkw92HYeydI/AAAAAAAAALk/iO4whdQvFcY/s320/Commercial%2BGym%2BExercise%2BEquipment.jpg" width="256" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">If your gym looks like this, it sucks.</td></tr>
</tbody></table>If it looks like this, on the other hand...<br />
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<div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/tEWXQvA2aUk?feature=player_embedded' frameborder='0'></iframe></div><br />
If you've never seen an open facility like this and are confused as to where "all the stuff" you would see in a big box gym is... don't be. This guy Steve Krebs dominates business in his area and is absolutely murdering the competition. Why? Not only does he run a great business, but his clients get results.<br />
<br />
And results are the topic of this post. You know from last time how to find a good gym to fit your needs, but how do you find a training program to get results?<br />
<a name='more'></a><br />
<br />
If you've read The Theory of Fat Loss, you should know exactly what goes into a complete, long term training program. (If you haven't, check out the reviews by clicking on the image below.)<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://www.amazon.com/Theory-Fat-Loss-Paradigm-Exercise/dp/1456389106?ie=UTF8&tag=tj0fd-20&link_code=bil&camp=213689&creative=392969" imageanchor="1" style="margin-left: 1em; margin-right: 1em;" target="_blank"><img alt="The Theory of Fat Loss: A New Paradigm for Exercise" src="http://ws.amazon.com/widgets/q?MarketPlace=US&ServiceVersion=20070822&ID=AsinImage&WS=1&Format=_SL160_&ASIN=1456389106&tag=tj0fd-20" /></a></div><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=tj0fd-20&l=bil&camp=213689&creative=392969&o=1&a=1456389106" style="border: none !important; margin: 0px !important; padding: 0px !important;" width="1" /><br />
<br />
Also, FYI, I have a bunch of free training templates up on that "Buyer's Bonuses" link up there for everyone who bought the book, and a few free samples on my <a href="http://facebook.com/thetheoryoffatloss" target="_blank">Facebook Page</a>.<br />
<br />
So, if you are one of those people who is both motivated and experienced enough to write a program and follow it, by all means, do what you want. If you need more guidance, go to one of those good gyms I've been telling you about and sign up for a program!<br />
<br />
Here's what you need to know:<br />
<b>Specialty Programs</b>- Specialty programs are a complete waste of time IF you aren't participating in a consistent training program. They are like supplements. If you're diet sucks, you can supplement all you want, and you won't get good results. <br />
<br />
So, if you want to try a specialty class (such as a core or TRX class), by all means do so (they are a cheap way to figure out if your gym has a great culture and good coaches before signing up for the real deal), but keep in mind you aren't going to get better if that is all you do.<br />
<br />
<b>Bootcamp Classes</b>- I have turned 180 degrees on bootcamps (or, as they are more appropriately named, group personal training classes) since writing <i>The Theory of Fat Loss</i>. The reason is because I've seen what GOOD ones look like. <br />
<br />
The problem is when you go to a big box gym and they offer bootcamp classes where you get some idiot trainer at the front of the room who doesn't know the first thing about exercise progressions and regressions, program design, technique or coaching. All he/she does is stand at the front of the room, probably working out instead of coaching, yelling at you to try harder until you hurt yourself. It reminds me of <a href="http://thetheoryoffatloss.blogspot.com/2011/06/crossfit-programming-guest-post.html" target="_blank">Crossfit</a> but somehow the programming is even worse.<br />
<br />
Anyway, a good bootcamp class will require you to go to an orientation or even give you a personal assessment, will incorporate a complete soft-tissue and dynamic warmup program, will have progressions and regressions for most exercises to accommodate different skill levels, will have programs that aren't just random nonsense, and will have coaches actually coaching and teaching rather than yelling.<br />
<br />
How do you know if bootcamp is right for you? Bootcamps (but only the good kind I just talked about) are for people who want to lose weight and want to do it now. I still prefer the long term approach to fat loss overall, but a solid bootcamp will get you moving in the right direction.<br />
<br />
The cost of a good bootcamp will run you approximately $129-249 dollars per month, but that is highly dependent on how frequently you wish to train and the area in which you live.<br />
<br />
<b>Semi-private training</b>- If you are unfamiliar with semi-private training, you typically train with 2-3 other people under the direction of a coach. (Keep in mind that other effective models of semi-private training exist as well). The programming is more flexible and personal than with bootcamp as well.<br />
<br />
Semi-private training is a good option for people who have goals other than fat loss and for those who need more personal attention. If you want to get really strong or want to train for a specific sport, for example, a semi-private program will serve you well. Likewise, if you really are just the most uncoordinated person in the world... you could use the extra personal care that semi-private brings.<br />
<br />
Semi-private training rates vary significantly from facility to facility (I've seen very specialized programs up over $800 per month), but for the most part they are likely about $50-100 per month more than the equivalent frequency of bootcamp classes.<br />
<br />
<b>Personal training</b>- Personally, I don't recommend personal training unless you are really rich and hate people being around you when you work out. Semi-private is a better option because the culture of it is so much better. When you are surrounded by people who are working hard getting results, you work harder and get better results. So skip the personal training. It isn't worth the money.<br />
<br />
####<br />
I hope this post has helped you determine how to find and pick what type of training program is best for you so you can be on your way to getting whatever results you wish to get.<br />
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Got questions? Did I leave anything out? Leave a comment.The Theory of Fat Losshttp://www.blogger.com/profile/02784257466507148084noreply@blogger.com0tag:blogger.com,1999:blog-8007351544804173521.post-71969350481257660382011-08-03T17:58:00.001-05:002011-08-03T17:59:38.299-05:00How to Find a Good Gym and Training Program (Part 1)<iframe src="http://www.facebook.com/plugins/like.php?href=http%3A%2F%2Fthetheoryoffatloss.blogspot.com%2F2011%2F08%2Fhow-to-find-good-gym-and-training.html&send=false&layout=standard&width=450&show_faces=true&action=like&colorscheme=light&font&height=80" scrolling="no" frameborder="0" style="border:none; overflow:hidden; width:450px; height:80px;" allowTransparency="true"></iframe><br />
Finding a good gym (my personal recommendation is to find a gym that is a member of the Fitness Revolution nation, as I find them the best when it comes to both service and results) to train at is of great importance if you are to succeed in achieving your goals. There are several things to consider before signing up. First, is the gym a <a href="http://thetheoryoffatloss.blogspot.com/2011/06/crossfit-programming-guest-post.html" target="_blank">CrossFit</a> gym? If so, go somewhere else! <br />
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<div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/3Z2b2x6C5o0?feature=player_embedded' frameborder='0'></iframe></div><br />
All kidding aside, this post will help you decide which gym is the right fit for you.<br />
<a name='more'></a><br />
So the first thing you need to ask yourself is what you are actually looking for in a gym. Of course, you can't adequately do that unless you are honest with yourself. So, take a minute to answer these two questions.<br />
<br />
1. Have you ever achieved, by yourself, the exact results you were looking for?<br />
2. Do you enjoy training?<br />
<br />
If you answered "yes" to both of these, any gym will do. I'd find a dirt cheap one that is open during the hours you want it to be open and that has the equipment you want it to have. That, or spend some money and put a gym in your house (like I have). <br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-PYOJaTQnhUk/TjnN2HHArII/AAAAAAAAALc/XwlZqhK1ygA/s1600/bedroom+gym.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://2.bp.blogspot.com/-PYOJaTQnhUk/TjnN2HHArII/AAAAAAAAALc/XwlZqhK1ygA/s320/bedroom+gym.JPG" width="239" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Things you can do with a small bedroom</td></tr>
</tbody></table>The house option is great if you don't like training around other people (<a href="http://www.bbc.co.uk/news/world-europe-13162118" target="_blank">or like to train naked and don't live in Spain...</a>) Otherwise, you can fork up the $10-20 a month to work out at some big box gym. Just find one that is close by and convenient.<br />
<br />
If you didn't answer yes to both the questions I asked (and that is most people), then a commercial gym or home gym is not for you. You need accountability (social support) and a coach (to teach you how to do things the right way).<br />
<br />
This will cost you more money, but you'll get a higher return on investment. Who cares if you pay $20 a month if you don't get results? That's called wasting your money. It's like just giving me 20 dollars because I told you to. If you aren't going to take the time to learn something in detail so you can get results, and if you don't enjoy training, you need something more complete to make up for your shortcomings.<br />
<br />
That is why I recommend finding a personal training gym that is actually owned and operated by a fitness professional. The big box gym is there to make money, not get you results. Most fitness professionals who own their own facilities, on the other hand, care about delivering excellent training services.<br />
<br />
However, you won't know ahead of time if someone is good or not. That's where this will help...<br />
<br />
More than likely, you need the following things:<br />
<br />
1. An Assessment<br />
2. A Nutrition Program<br />
3. Friends<br />
4. Fun<br />
5. Accountability<br />
6. Education <br />
<br />
Does the gym you are looking at offer most or all of those things? How can you tell before buying?<br />
<br />
First, unless a gym is massively popular and there is a waiting list to join, a good gym should be offering you a free or low cost trial. If the owner isn't willing to show you value before you join, go somewhere else!<br />
<br />
Assuming there is a trial... here is what to look for during your trial period... <br />
<br />
Do the people there follow-up with you after your first meeting/initial assessment? Is there even a first meeting? Do you get a reminder to show up for your first training session? If you miss a session during your trial, do you get an email or phone call? Do the people who train with you care if you succeed and want you there (culture is important!)?<br />
<br />
If the answer to most of those is "no," then find a new place to train. It's that simple. If the answer is yes, you've found your gym!<br />
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Next week, in part 2, I'll discuss picking the right training program for your goals and budget. Stay tuned.The Theory of Fat Losshttp://www.blogger.com/profile/02784257466507148084noreply@blogger.com0tag:blogger.com,1999:blog-8007351544804173521.post-58912166920569422502011-07-20T17:27:00.001-05:002011-07-20T17:29:17.979-05:00Warped Physique Syndrome and Why Your Physique Goals are Stupid<---- Check it out! A Google +1 button! Anyway, today I bring you a guest blog post from some guy named <a href="http://thetheoryoffatloss.blogspot.com/2010/11/can-you-eat-out-and-still-lose-weight.html">Sausage Link</a>. <br />
<br />
In this post, he talks about he calls warped physique syndrome and discusses why most physique goals are stupid. Enjoy.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" height="300" src="http://3.bp.blogspot.com/-vViEyS4BQ4w/TidUhr5zx5I/AAAAAAAAALQ/yff8SqBV8fU/s320/skinnyman-200x300.jpg" style="margin-left: auto; margin-right: auto;" width="200" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Warped Physique Syndrome?</td></tr>
</tbody></table><a name='more'></a><div style="font-weight: normal; margin-bottom: 0in;"><br />
By <i>Sausage Link</i></div><div style="font-weight: normal; margin-bottom: 0in;"><br />
</div><div style="font-weight: normal; margin-bottom: 0in;">"I don't want to get too big. I want to look like a fitness model!" </div><div style="font-weight: normal; margin-bottom: 0in;"><br />
</div><div style="font-weight: normal; margin-bottom: 0in;">Yes, we have thought this at one point or another and/or heard it from countless newbs in the weight room. I am not discriminating either. This afflicts men and women alike, performing his/her first curl en route to looking like Ryan Reynolds in Blade 3, or Jillian Michaels. (I think I just threw up in my mouth a little.) Having never picked up a weight in your life, you seem to be able to magically formulate exactly how much weight you'd need to lose to look just like them. What follows is an endless chain of disappointment and I'm about to tell you why. </div><div style="font-weight: normal; margin-bottom: 0in;"><br />
</div><div style="font-weight: normal; margin-bottom: 0in;">Have you ever personally seen a fitness model in the weight room, or anywhere other than on the cover of a magazine? Me neither. What I do know is that the average male model is 6'1" 205-210 lbs with around 5% body fat at the time of shooting. </div><div style="font-weight: normal; margin-bottom: 0in;"><br />
</div><div style="font-weight: normal; margin-bottom: 0in;">In order to get into cover shape, our model has to cut up a bit. Let's say for every 2 lbs of fat lost, there's a lb of water lost and no muscle lost. After all, a reduction in water before a shoot is a good thing, as that is what enables our model's delts to look like they are made of granite. Let's also say he likes to sit at around 12% body fat during his "off-season," or any extended period of time between shoots when it's a good time to put on an appreciable amount of muscle. A quick calculation will reveal that this guy needs to sit at about 235lb in his off-season. For those of you having trouble picturing someone who's 6'1", 235 lb, and only 12% bodyfat, he would be one of the biggest guys at any gym, if not the biggest, and still very lean. I believe the scientific description is <i>f$%@in jacked!</i> </div><div style="font-weight: normal; margin-bottom: 0in;"><br />
</div><div style="font-weight: normal; margin-bottom: 0in;">Now what happens is we typically get Joe Bodybuilder who's sitting at 6'1" and around 205. He trains hard, and has decent size. He's lean and fairly athletic, and sits at a respectable 15% body fat. He thinks to himself, "I'm about the same size as these guys. If I cut down to sub 10 body fat, I'll look just like them!" WRONG! The truth is, as far as pure size, he is in fact <i>bigger </i><span style="font-style: normal;">than the typical model, because fat is less dense than muscle. That means a larger percentage of his bodyweight takes up more space. Moreover, if he's anything like the typical gym rat, he will have focused an extra amount of attention to his arms and chest, and may have a disproportionate amount of size up top. This will also make him look bigger. Just ask any of his bros, "He's ripped, dog!" </span> </div><div style="font-weight: normal; margin-bottom: 0in;"><span style="font-style: normal;"><br />
</span></div><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-i0ULWsLvDcE/TidWJa32VJI/AAAAAAAAALU/rNFyWUGwipM/s1600/big+mexican.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-i0ULWsLvDcE/TidWJa32VJI/AAAAAAAAALU/rNFyWUGwipM/s320/big+mexican.jpg" width="211" /></a></div><div style="font-style: normal; font-weight: normal; margin-bottom: 0in;"><br />
</div><div style="font-style: normal; font-weight: normal; margin-bottom: 0in;">We'll give Joe B the benefit of the doubt and say he has the discipline to get himself down to 8% bodyfat with zero loss of muscle. I will state that this is absolute best case scenario, and very unlikely. Now let's try to paint a picture in our head of what 8% bodyfat looks like. At this level of leanness, you'd be barely able to distinguish whether you are pinching the skin on his belly or the skin between his knuckles. Since I'm nice, I'll run through the calculation again for you. By the time he hits 8% body fat, Joe B is now 180 lbs!! He looks in the mirror, shocked at his size, and mutters, "Crap...I've fallen victim to WARPED PHYSIQUE SYNDROME!" Ok...not really, since that is a word I made up for this post; however, you get the idea. The truth is, it's damned near impossible to know how big you'll be when you reach your target fat loss goal. I know several people who have made the plunge into sub 10 body fat before, including myself. I have not met one who was not completely shocked at just how small they were when they got there. </div><div style="font-style: normal; font-weight: normal; margin-bottom: 0in;"><br />
</div><div style="font-weight: normal; margin-bottom: 0in;"><span style="font-style: normal;">Don't worry women. I haven't forgotten about you. I could repeat the calculation for your average female fitness model; however, I'll assume you already get the picture. (Plus, I really don't know if silicone counts towards lean body mass or not.) In fact, I have a very close friend who has severely fallen victim to warped physique syndrome. Her entire focus since she has started training has been fat loss. While it was possibly a good idea early on, she has hit a sticking point. She looks frail, and you can not even tell she lifts weights anymore, because there is little musculature to her whatsoever. To this day, her sole focus is fat loss, because she wants to be as lean as a fitness cover model. The truth is, to get that look, she would need at least 20, as much as 30lbs of muscle added to her frame. With extra muscle, comes a whole laundry list of benefits for your metabolism as well as more of the good stuff you need to push heavier and heavier weights. And as you know from reading "The Theory of Fat Loss," this is a great thing for cutting fat. Unfortunately, with all the pressures from every which way for women to get frail thin, it's an extreme mental block to put that aside for a year or two in order to add some quality mass to your frame. </span> </div><div style="font-style: normal; font-weight: normal; margin-bottom: 0in;"><br />
</div><div style="font-style: normal; font-weight: normal; margin-bottom: 0in;">The bottom line is, men, women, YOU. NEED. MORE. MUSCLE. if you want to look like you belong on the cover of a fitness magazine. <br />
<br />
</div><div style="font-style: normal; font-weight: normal; margin-bottom: 0in;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-PHTJGYq-1nY/TidWmNc6KkI/AAAAAAAAALY/XwGLwLxwuAQ/s1600/Bosh+Comparisons.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://3.bp.blogspot.com/-PHTJGYq-1nY/TidWmNc6KkI/AAAAAAAAALY/XwGLwLxwuAQ/s320/Bosh+Comparisons.jpg" width="193" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Chicks... they need more muscle.</td></tr>
</tbody></table></div><div style="font-style: normal; font-weight: normal; margin-bottom: 0in;">What is the cure for warped physique syndrome?? </div><div style="font-style: normal; font-weight: normal; margin-bottom: 0in;"><br />
</div><div style="font-style: normal; font-weight: normal; margin-bottom: 0in;">Well, let's start with your physique goal, which is stupid by the way. You are trying to look like someone else...SOMEONE WHO MAKES A LIVING OFF OF THEIR PHYSIQUE. Someone who has daily coaching in training, dieting, everything that could enhance their physique. They know all the tricks of the trade. Their coaches are experts with diuretics. Their photographers are experts with lighting. Their staff are experts in airbrushing. Most importantly, let's not forget that their coaches are experts at all the principles highlighted in Tim's book. They know how to get their clients results in the weight room and in the kitchen. The rest is just finishing touches on a solid foundation. Have you ever seen one of these Disney actresses on the cover of Maxim, looking like a carved statue of Aphrodites, only to see a paparazzi pic of them in their two piece just weeks later looking like just an average gal who eats well and stays active? Finishing touches on a solid foundation.</div><div style="font-style: normal; font-weight: normal; margin-bottom: 0in;"><br />
</div><div style="font-style: normal; font-weight: normal; margin-bottom: 0in;">Stop trying to look like someone else. You will always look like you. That is a fact. You will look like you for the rest of your life, because you are you...not Ryan Reynolds, not Jay Cutler, not Jennifer Lopez. Work with what you have. How can you improve YOU? </div><div style="font-style: normal; font-weight: normal; margin-bottom: 0in;"><br />
</div><div style="font-weight: normal; margin-bottom: 0in;"><span style="font-style: normal;">So what does a physique goal look like that </span><i>isn't </i><span style="font-style: normal;">stupid? </span> </div><div style="font-style: normal; font-weight: normal; margin-bottom: 0in;"><br />
</div><div style="font-weight: normal; margin-bottom: 0in;"><span style="font-style: normal;">Sorry. Trick question. </span><i>Any</i><span style="font-style: normal;"> physique goal by nature is stupid. Do you know why? Because the way you look changes everyday, by the hour. It changes as the sun rises and sets altering the way the lighting hits your body in front of your mirror. It changes as you put food in your stomach, as you load up on carbs and extra water weight is pulled into your muscle bellies filling them up, or as your are carb depleted and your muscles look twice as small...literally! Why do you think so many guys go for "the pump" at the gym. Blood rushes into the muscle and makes it look bigger. This is also the reason so many women quit weight training after a week, because their girlfriends tell them they are looking "bulky." </span> </div><div style="font-style: normal; font-weight: normal; margin-bottom: 0in;"><br />
</div><div style="font-weight: normal; margin-bottom: 0in;"><span style="font-style: normal;">If you don't believe me, here's a little test. (This will only work if you are already fairly lean...i.e. can see some abs in the morning.) Tonight, stop drinking water around 6 pm. For a late dinner (around 9 pm) eat as much pasta as you'd like with some garlic bread. Eat until you are completely satisfied and your belly is completely full. Be sure to get a protein source in there somewhere, like chicken or meatballs in the sauce, and keep fat intake as low as you can. Replace water with wine. Have 2 or 3 glasses with your meal. Sleep on it. You will look more ripped first thing in the morning than you have for weeks. What has happened here? Alcohol serves as a diuretic. All the carbs are pulling whatever water weight you are holding into your muscles. Add in not drinking any water, and this is quite the triple threat...filling out the muscle bellies while depleting as much water between the muscle and your skin as possible. You will look awesome. </span> </div><div style="font-style: normal; font-weight: normal; margin-bottom: 0in;"><br />
</div><div style="font-style: normal; font-weight: normal; margin-bottom: 0in;">What does this mean? Absolutely nothing! You got away with a night of binge eating. To repeat on any regular basis (more than once/week) you will get fat. Looking at yourself in the mirror as a gauge of your progress will give you a permanent headache. You need something less subjective. Something you can measure. </div><div style="font-style: normal; font-weight: normal; margin-bottom: 0in;"><br />
</div><div style="font-style: normal; font-weight: normal; margin-bottom: 0in;">Buy yourself a tape measure. Arms. Waist. Thigh. Calves. Whatever. Record it consistently. Choose a time of the week, or month, and stick to it. Make your measurements at that time. If you're trying to pack on muscle, for example, clearly a thickening arm circumference is a good thing. If you're trying to cut fat, a smaller waist is necessary. I recommend taking measurements first thing in the morning with an empty stomach.</div><div style="font-style: normal; font-weight: normal; margin-bottom: 0in;"><br />
</div><div style="font-style: normal; font-weight: normal; margin-bottom: 0in;">How do I know if my arms are not just thicker because of an extra layer of adipose tissue? Get yourself a cheap pair of calipers. I don't care how accurate they are. They could tell you you're 30% body fat when you look like Brad Pitt from Fight Club for all I care. What matters is the relative change you see, week to week. </div><div style="font-style: normal; font-weight: normal; margin-bottom: 0in;"><br />
</div><div style="font-style: normal; font-weight: normal; margin-bottom: 0in;">At this point, what is most important is that you have NUMBERS, measurements that are easy to track and quantifiable. You have an objective means of assessing your progress, and you will slowly develop a better intuition of just how much muscle you will need to reach your goals. There is no more guessing games, and no psychological traps of comparing yourself to whoever is on the cover of some magazine this week. </div><div style="font-style: normal; font-weight: normal; margin-bottom: 0in;"><br />
</div><div style="font-style: normal; font-weight: normal; margin-bottom: 0in;">Let's recap. </div><div style="font-style: normal; font-weight: normal; margin-bottom: 0in;"><br />
</div><div style="font-style: normal; font-weight: normal; margin-bottom: 0in;">You need more muscle...even if you want to ultimately be shredded. </div><div style="font-style: normal; font-weight: normal; margin-bottom: 0in;"><br />
</div><div style="font-style: normal; font-weight: normal; margin-bottom: 0in;">Your physique goal is too subjective. Start measuring your progress. </div><div style="font-style: normal; font-weight: normal; margin-bottom: 0in;"><br />
</div><div style="font-style: normal; font-weight: normal; margin-bottom: 0in;">You need more muscle. Muscles look pretty. </div>The Theory of Fat Losshttp://www.blogger.com/profile/02784257466507148084noreply@blogger.com2tag:blogger.com,1999:blog-8007351544804173521.post-54902507992974099552011-07-06T19:46:00.003-05:002011-07-06T20:55:17.026-05:00Soft Tissue Considerations for Anterior Pelvic Tilt (Part 2)<div id="fb-root"></div><script src="http://connect.facebook.net/en_US/all.js#appId=175616485790038&xfbml=1">
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In Part 1 of this <a href="http://thetheoryoffatloss.blogspot.com/2011/07/soft-tissue-considerations-for-anterior.html" target="_"blank"">myofascial series</a>, I discussed that the direction of massage is an important consideration.<br />
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When you have a muscle in a locked short (concentrically shortened) position, you want to massage in the direction of the muscle fibers. When locked long (eccentrically lengthened), you want to massage perpendicular to the direction of the fibers.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-XTu_O4aZtwU/ThT92zDmYwI/AAAAAAAAALI/zyUpefRUMlI/s1600/anterior%2Bpelvic%2Btilt.gif" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="288" src="http://4.bp.blogspot.com/-XTu_O4aZtwU/ThT92zDmYwI/AAAAAAAAALI/zyUpefRUMlI/s320/anterior%2Bpelvic%2Btilt.gif" width="204" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Anterior Pelvic Tilt</td></tr>
</tbody></table>So, for <a href="http://thetheoryoffatloss.blogspot.com/2010/10/anterior-pelvic-tilt-postural-limits.html" target="_blank">anterior pelvic tilt</a>, that means you should foam roll your quads and hip flexors as you normally would but then flip the roller a different direction for the glutes and hamstrings.<br />
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Now, what do we want to do with the back?<br />
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This is a more complex answer because we have a lot more than just muscle to consider. In the lumbar (lower) spine, for example, we have short spinal erector muscles, but we also have tight fascia which is pushing and holding the abdominal contents forward.<br />
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In the thoracic spine (upper back), the rounding (kyphosis) is forcing the surrounding tissue to spread out too thin, but the muscle itself is lengthened here as well.<br />
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We have two problems to solve. First, as Myers puts it in <a href="http://www.amazon.com/Anatomy-Trains-Myofascial-Meridians-Therapists/dp/044310283X?ie=UTF8&tag=tj0fd-20&link_code=btl&camp=213689&creative=392969" target="_blank">Anatomy Trains</a>, we need to "pile up on the mountains" and "dig out the valleys." That is, for the thoracic kyphosis, we should move surrounding tissue back towards the direction of the curve because it had been spread out, and, for the lower back (held in lordosis, or curved inward), we should work on loosening up the fascia by digging it out, pushing it away from the spine (which will allow the abdominal contents more room to move back).<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://www.amazon.com/Anatomy-Trains-Myofascial-Meridians-Therapists/dp/044310283X?ie=UTF8&tag=tj0fd-20&link_code=bil&camp=213689&creative=392969" imageanchor="1" style="margin-left: auto; margin-right: auto;" target="_blank"><img alt="Anatomy Trains: Myofascial Meridians for Manual and Movement Therapists" src="http://ws.amazon.com/widgets/q?MarketPlace=US&ServiceVersion=20070822&ID=AsinImage&WS=1&Format=_SL160_&ASIN=044310283X&tag=tj0fd-20" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Makes Fascia Exciting</td></tr>
</tbody></table>Now what about the actual muscle? For the lumbar erectors, I still think you would want to lengthen them by working them along the line of pull of the muscle fibers (and also from superior to inferior as the superficial back line tends to get pulled cranially) as they are locked short.<br />
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For the thoracic erectors, a cross fiber technique would be suitable to help shorten those (and again, working from superior to inferior is probably the way to go as well)<br />
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So there you go, just when I thought I had run out of things to say about anterior pelvic tilt, I went and learned more.The Theory of Fat Losshttp://www.blogger.com/profile/02784257466507148084noreply@blogger.com0tag:blogger.com,1999:blog-8007351544804173521.post-46330612554005874482011-07-03T17:20:00.003-05:002011-07-06T20:56:44.784-05:00Myofascial Considerations for Anterior Pelvic Tilt (Part 1)<div id="fb-root"></div><script src="http://connect.facebook.net/en_US/all.js#appId=175616485790038&xfbml=1">
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<a href="http://thetheoryoffatloss.blogspot.com/2010/10/anterior-pelvic-tilt-postural-limits.html" target="_blank">Anterior pelvic tilt</a>, as I've written about before, is a common postural issue found in many Americans and is at least partially due to our excessive amount of time spent in sitting. <br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-LPDuk6dWl-4/ThDm31Q1w4I/AAAAAAAAAK4/U31_W3Oo4LQ/s1600/LeBron%2BSitting%2BAnterior%2BPelvic%2BTilt.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="183" src="http://3.bp.blogspot.com/-LPDuk6dWl-4/ThDm31Q1w4I/AAAAAAAAAK4/U31_W3Oo4LQ/s320/LeBron%2BSitting%2BAnterior%2BPelvic%2BTilt.jpg" width="275" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">LeBron James Sitting</td></tr>
</tbody></table><br />
While another in depth analysis of correcting this posture and the lower crossed syndrome that is associated with it is unnecessary (see link above), I would like to make an addition to my thoughts on the soft tissue (<a href="http://thetheoryoffatloss.blogspot.com/2010/09/foam-roller-product-review.html" target="_blank">foam rolling</a>, in this case) strategy.<br />
<a name='more'></a><br />
At a Thomas Myers lecture I recently attended, he mentioned how when performing soft tissue manipulation, you should work in a direction that is parallel to the direction of the muscle fibers when dealing with a concentrically shortened muscle and perpendicular when working with an eccentrically lengthened muscle.<br />
<br />
You see, when working with a muscle that is constantly fighting gravity (the upper traps, for example), it does no good to try to "stretch" the muscle along its line of pull. Rather, you want to try to "stretch" the muscle and accompanying myofascia in an outward direction, pulling it shorter into proper alignment.<br />
<br />
So, I tried this on myself with a racquet ball, and let me tell you, it felt remarkable!<br />
<br />
It got me thinking about anterior pelvic tilt. Normally, I tell people to work their rectus femoris (the central and most superficial quad muscle) and other hip flexors such as the tensor fascia lata with a roller. This has not changed, nor has the technique for doing so. You see, the hip flexors are "locked short" in anterior pelvic tilt, so working parallel with the line of pull is a good thing.<br />
<br />
However, with the hamstrings and glutes, which are lengthened... the soft tissue manipulation should be performed perpendicular to the line of pull. So, instead of rolling cranially to caudally (head to toe) or vice versa, a person with anterior pelvic tilt might be better suited to use the roller (or ball, or hand, or friend's hand, etc.) in a side to side direction.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-2Et-Y6kPArA/ThDqhob-kpI/AAAAAAAAALA/A6M8ipLhq5w/s1600/gluteal%2Bmassage%2Banterior%2Bpelvic%2Btilt.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="180" src="http://3.bp.blogspot.com/-2Et-Y6kPArA/ThDqhob-kpI/AAAAAAAAALA/A6M8ipLhq5w/s320/gluteal%2Bmassage%2Banterior%2Bpelvic%2Btilt.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Nothing like a butt massage.</td></tr>
</tbody></table>If you are having a "close friend" help you with this, be sure not to neglect the hamstrings.<br />
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So there you have it... another thought to help with fixing anterior pelvic tilt. In <a href="http://thetheoryoffatloss.blogspot.com/2011/07/soft-tissue-considerations-for-anterior_06.html"target="_blank">part 2</a>, I'll cover what to do with the myofascia of the back.The Theory of Fat Losshttp://www.blogger.com/profile/02784257466507148084noreply@blogger.com0tag:blogger.com,1999:blog-8007351544804173521.post-15889430016818942572011-06-28T13:47:00.000-05:002011-06-28T13:47:01.799-05:00Perform Better Chicago, Anatomy Trains, Fascial Fitness, and Fat LossLast weekend I attended the Perform Better 3 Day Functional Training Summit in Chicago. As usual, it was a phenomenal event. <br />
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However, the two lectures that stood out the most were the ones by Thomas Myers (author of Anatomy Trains) and Alywn Cosgrove. <br />
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While I don't have time right now to go over the details of either presentation, look out for a post later this week on fascial fitness or fat loss research.<br />
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I haven't decided which I'd rather write about yet, as there is a LOT to talk about for both subjects. Both were fascinating lectures. So stay tuned.The Theory of Fat Losshttp://www.blogger.com/profile/02784257466507148084noreply@blogger.com0tag:blogger.com,1999:blog-8007351544804173521.post-24548766042698367372011-06-22T19:59:00.001-05:002011-06-22T20:00:17.058-05:00Fat Loss Coaching: Thinkers vs. Doers<iframe src="http://www.facebook.com/plugins/like.php?app_id=175616485790038&href=http%3A%2F%2Fthetheoryoffatloss.blogspot.com%2F2011%2F06%2Ffat-loss-coaching-thinkers-vs-doers.html&send=false&layout=standard&width=450&show_faces=true&action=like&colorscheme=light&font&height=80" scrolling="no" frameborder="0" style="border:none; overflow:hidden; width:450px; height:80px;" allowTransparency="true"></iframe><br />
Here's a very short and light post for you guys... nothing profound... <br />
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Coaching is a pretty big deal... especially when it comes to fitness. A good coach will get you results. A bad coach will leave you fat. What type of person makes a good coach? <br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-KZCZW9LAOlY/TfVQoNwC9jI/AAAAAAAAAKw/8YTL3Ukf4JI/s1600/Fat%2BCat%252C%2BFat%2BLoss%2BPrinciples.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="150" src="http://2.bp.blogspot.com/-KZCZW9LAOlY/TfVQoNwC9jI/AAAAAAAAAKw/8YTL3Ukf4JI/s320/Fat%2BCat%252C%2BFat%2BLoss%2BPrinciples.jpg" width="150" /></a></div><br />
You see, there are three main groups of people when it comes to exercise coaching or training philosophy... there are thinkers/learners, there are doers, and there are those that do both...<br />
<a name='more'></a>The thinkers/learners are people who are concerned with study, scientific principles, and thought experiments. They are usually very knowledgeable when it comes to subjects such as exercise physiology or many of the other branches of exercise science. Once in a while, they even have a good, original idea that works!<br />
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The downside is that these people (not all of them) are quick to tell people how everything they do is wrong... but when it comes down to training themselves, working with others, or writing programs, they tend to be pretty useless because they lack the experience and practical know how that comes with training people regularly.<br />
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Doers are people who simply train themselves or work with others all the time. They don't really care about learning from external resources. Everything they know comes from something they've seen someone else do in the gym or have tried themselves. These people can go either way when it terms to usefulness. It really depends on who their original mentor was. Unfortunately, these guys are typically the guys who practice bro-science who go around calling everybody "brah" (not that there's anything wrong with that...)<br />
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However, sometimes you get a fairly good coach because that person had a good coach. What you will usually not get from this person are sound rationales behind why things are done a certain way. Usually the rationale is "because it works" or "because that's the way we've always done it." And... oftentimes these coaches fall behind because they cling to outdated and ineffective training protocols.<br />
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Now... the person who both "thinks/learns" and "does" has the best of both worlds and very few of the weaknesses. You see, it's not that these people are necessarily the best coaches right now... it is just that they are adaptable.<br />
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They use what they learn to update and improve their training practices... and they use their training experience to actually help people make positive changes on a practical level.<br />
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It's pretty simple. Good coaches think, know, and do. All other coaches get left behind.The Theory of Fat Losshttp://www.blogger.com/profile/02784257466507148084noreply@blogger.com0tag:blogger.com,1999:blog-8007351544804173521.post-61242980565218028072011-06-06T17:49:00.001-05:002011-06-06T17:50:30.909-05:00Supportive Nutrition: A Guest Post from Nedah BarrettThe Non-Cooks’ Guide to Supportive Cooking <br />
By Nedah Barrett of <a href="http://leankitchen.com/" target="_blank">http://leanKitchen.com</a><br />
AFPA Certified Nutrition and Wellness Consultant<br />
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As a little bit of a preface, let me start by saying that I’ve never been to culinary school, nor have I so much as even taken a cooking class. Everything I learned I learned by experience, and of course, by watching The Food Network. It’s true.<br />
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<a name='more'></a><br />
I started cooking when I first got married and had a family, because apparently, when you get married, it puts you into this elite group of folks who like to get together and have dinner parties. When I realized I had to actually HOST one of these things, I decided I better learn a thing or two. So, I did what most women of my generation do- consulted the internet and television. As time went on, and I had a few amusing trial and errors of my own, I realized I didn’t just LIKE to cook-I loved it. And I became very good at it! <br />
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I was introduced to the concept of Supportive Nutrition by my fiancé Ben Warstler who runs Bootcamps in Vermont. The concept of focusing on protein, produce and healthy fats rang home, and just made so much sense to me. I started incorporating it into each meal, and have seen amazing differences; not just in my waistline, but my health, too ! <br />
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Seeing these changes sparked something in me, and I became so fascinated in food and nutrition that I started leanKitchen.com- a supportive nutrition blog- and then later became Certified in Nutrition and Wellness. <br />
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Because I know how intimidating it can be in the kitchen when you’re first starting out, here are some of my top tips to help you find your way around the kitchen:<br />
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(Note: When cooking meats, poultries, etc., it’s advised to have a meat thermometer and have a guide on what temperatures equate to good food safety practices. Most meat thermometers nowadays have the temperature guide right on them. Trust that food poisoning is not something you want. )<br />
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1. Mise en place. Yup, I know this is the Non-cooks’ guide, so why throw French culinary jargon at you? Well, because it’s what it’s called. Plain and simple. Mise en place is having all the necessary ingredients and quantities pre-prepared and “in place.” If a recipe calls for 1 pound of cubed chicken, broccoli florets, and 2 tablespoons of minced garlic, have your chicken cubed, garlic minced, and broccoli prepped before you even turn on the stove. This helps you be successful for many reasons, but most of all, for time’s sake. You don’t want your chicken burning when your back’s turned as you focus on garlic chopping. It’s just stressful, not to mention wasteful, if you end up having to toss your burned chicken cubes into the trash. Have everything in place, and you’ll have a less stressful, and more enjoyable, experience. <br />
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2. Make your tools/appliances/gadgets work FOR you. Instead of tucking them away and hating that they’re taking up precious cabinet space, use ‘em! If, for instance, you know that you have eggs for breakfast at least 3 times a week with onions, and also use them for dinner another couple of times, rather than releasing the waterworks eight times a week, use the food processor. Once a week when you have five minutes, simply peel the onions you’ll need, shove them through your food processor, and put the cut onions in a gallon ziplock in the fridge or freezer. You end up saving time (that Mise en place thing again), and, if things are pre-prepped, you’ll end up more successful with your fat-loss goals, too. <br />
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3. Never, ever stick your food in a cold pan. There are a zillion “scientific” reasons why not to, but the take-home messages are simply : you lose moisture in your food, your food will stick to the pan, and if you stick food in a cold pan, you won’t get a nice color/crust on your food. Preheat the pan, then add the oil, then the food. If it’s a protein, get the pan nice and hot, just to the point right before the pan starts to smoke. A good rule of thumb is, a larger drop of water will hiss and float across the surface of the pan (essentially, on a cushion of its own steam) when the pan is the right temperature. <br />
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4. Form a crust on your proteins. What does that mean, exactly? Picture a restaurant quality dish. It has a nice brown color, usually some herbs and spices. That nice brown color is the crust-the crust locks in the juices, and makes your food more visually appealing. To make a simple, nice crust, rinse and pat dry your proteins (like chicken or pork) with a paper towel. Next, sprinkle it liberally with salt and pepper all over, rubbing it evenly over the meat. Once your pan is hot enough (see number 3), put it in the pan. THEN DON’T TOUCH IT! You know when you try to move stuff around your pan, and it’s all stuck and burning to your pan? That’s because a nice crust hasn’t formed. Just leave it be for a bit. When it moves, that means a crust has formed. This usually takes 4-6 minutes on each side (depending, of course, on thickness of meat, and what kind). You can form a crust to pan fry your food, or, if you have a little extra time, and planned to cook it in the oven, use this method to start the protein to lock in the juices in the pan, and then finish the proteins in a pre-heated oven to get that juicy, restaurant quality. <br />
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5. Listen to your food. If what you’re cooking is sizzling, that’s usually good. If it sounds like it’s hissing or “angry,” and stuff is splattering everywhere, your pan is too hot. Lower the heat before you burn your dinner- or your house down.<br />
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6. The vinaigrette rule of thumb: 3:1. 3 parts oil, 1 part vinegar, and whatever other herbs, spices, or flavorings you like. Depending on the type of oil and type of vinegar, you may need to tweak a little more or less of the oil or vinegar, but pretty soon, you’ll get a blend you like. You can add herbs and spices, citrus juices, wine, or even a little Greek Yogurt to make it creamy. Be creative! You can simply dump all the ingredients in a container, cover, and shake to blend. <br />
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7. Speaking of Greek Yogurt, plain Greek yogurt can be substituted in place of mayonnaise (chicken or tuna salads), sour cream (replace sour cream with Greek yogurt when making dips), and cream thickeners (whisk into soups). This gives you a kick of protein in place of fat. <br />
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8. To cut down on carbs (and kick up your antioxidants), use almond flour in place of regular flour for baking. You can substitute 1:1, and the flavor and texture is remarkable. To make your own, simply put almonds in a food processor until it looks like flour. Careful- go too far, and you’ll end up with almond butter.<br />
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9. Cut things uniformly. The proteins should all be the same size, as should the vegetables. That way, you don’t end up with raw middles in one chunk of meat, and overcooked, rubbery pieces in the same plate. Same holds true with vegetables. If you’re cooking vegetables, and they are cut in different proportions, you’re going to get some semi-crunchy, some semi-mushy, and all fully uneven.<br />
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10. Don’t crowd the pan. When you’re cooking, it is better to let each piece in your skillet have its space. Also, overcrowding causes reductions in temperature, where you lose precious heat. You’ll end up with more uniformly cooked, flavorful foods if you let each have its space. <br />
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11. Let your proteins rest before cutting into it! Ever noticed that when you cook a protein, it shrinks in the pan? This is the release of juices, among other chemistry-class-type changes in the molecules. As a protein cooks, the juices move towards the center of the meat. When the piece of meat is removed from the pan and allowed to rest, there is a partial reversal of what happened in the pan, and the molecules can “rest,” allowing the juices to redistribute through the cut. Remember also, meats continue to cook once it’s been removed from the actual stovetop, as the residual heat from cooking continues to cook the meat. By removing it from the pan just before it’s the temperature you want it, the continuation of the “carryover” cooking is still taking place. This means, the internal temperature of the food is still hot enough, and it’s continuing to cook, even though it’s been removed from the heat source. Meats should rest for at least ten minutes (loosely covered with aluminum foil) before cutting into it.<br />
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12. In a spice slump? People easily get bored with their nutrition when they’re eating the same thing time and time again. But when you go to the grocery store, and see the $10 price tag on a couple of ounces of a spice you don’t even know if you’re going to like or not, it discourages you to try something new. I like to go into health food stores and my local co-op to take a look around. They usually have bulk containers, and tiny bags, so you can bring a few tablespoons of different herbs and spices home to try for just a few cents per spice! Plus, they’re usually organic and non-irradiated (a technique commonly used to treat most grocery store herbs and spices with radiation to kill bugs), fresher, and taste better. A good “different” starter spice? Garam Masala. Try it. I bet you’ll like it! <br />
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13. Cauliflower puree is another thickener that can be used, like Greek Yogurt, in place of cream in cream based soups. Simply steam the cauliflower, and then add a little water or broth, and puree until it’s a nice, milky white color. <br />
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14. When cooking fish, use the “Ten Minute Rule.” Measure your fish at its thickest point, and cook it for ten minutes per inch of thickness. You’ll need to do this at 450 degrees f, flipping the fish once in the middle of the cook time. If it’s just over, or just under, adjust the cooking time as you see fit. Generally, when it’s flaking and translucent, it’s ready to eat. <br />
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Learning several little tricks and tips (like the ones listed above) are the things that helped me get around in the kitchen when I was first starting out. Once you have a few experiences of your own, I’m confident that you’ll have your own “a-ha!” moments, and cooking will make more and more sense. I hope reading this helped you become less intimidated, and more excited, to have fun in your kitchen!The Theory of Fat Losshttp://www.blogger.com/profile/02784257466507148084noreply@blogger.com2tag:blogger.com,1999:blog-8007351544804173521.post-73331243502848146092011-06-04T19:51:00.003-05:002011-06-04T19:59:15.618-05:00The Theory of Fat Loss and Injury Prevention<iframe allowtransparency="true" frameborder="0" scrolling="no" src="http://www.facebook.com/plugins/like.php?app_id=175616485790038&href=http%3A%2F%2Fthetheoryoffatloss.blogspot.com%2F2011%2F06%2Ftheory-of-fat-loss-and-injury.html&send=false&layout=standard&width=450&show_faces=true&action=like&colorscheme=light&font&height=80" style="border: none; height: 80px; overflow: hidden; width: 450px;"></iframe><br />
Injury prevention is critical to any fat loss program (and any exercise program). Unfortunately, the tendency of society is to take a reactive approach to injury rather than a proactive one. This is a direct result of... for lack of a better term... ignorance. If people had just a basic understanding of <a href="http://thetheoryoffatloss.blogspot.com/2010/11/injury-limits-to-fat-loss-law-of.html" target="_blank">the law of repetitive motion</a> and were given just a few practical tools (like <a href="http://thetheoryoffatloss.blogspot.com/2010/09/foam-roller-product-review.html" target="_blank">foam rolling</a> or postural correction, for example) to prevent injury during training, then perhaps qualified fitness professionals wouldn't have to have an ongoing battle with certain (and I do mean certain, not all) physicians, physical therapists, chiropractors, athletic trainers, personal trainers, lay persons, etc. who keep repeating the same simple minded dogma about lifting weights that keeps society, as a whole, in the dark ages regarding proper training.<br />
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We've all heard ridiculous things such as:<br />
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"Squats are bad for your knees."<br />
"Deadlifting is bad for your back."<br />
"Lifting heavy weights is bad for your joints."<br />
"Moving is just too dangerous. That's why I recommend having a machine spoon feed you pastries and potato chips while you sit on the couch all day."<br />
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<div style="text-align: center;"> Squatting is Bad</div><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-sOxSExbJqYQ/Teqvc8xYkEI/AAAAAAAAAKU/sP2avJSR66U/s1600/squatting+is+bad.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-sOxSExbJqYQ/Teqvc8xYkEI/AAAAAAAAAKU/sP2avJSR66U/s1600/squatting+is+bad.jpg" /></a></div><div style="text-align: center;">Just ask the doll</div><a name='more'></a><br />
These statements go to show that most people have no context or experience in training the right way or that they have no knowledge of APPLIED biomechanics. What it also shows is that more people are training incorrectly than correctly and that most "trainers" have no idea what they are doing. This makes it easy for health professionals to think that certain things are bad for you because it is all they see. Nobody goes to the orthopedic surgeon and says, "Hey, I'm here to tell you my knee is doing great because I added deadlifting to my exercise program and <a href="http://thetheoryoffatloss.blogspot.com/2010/10/anterior-pelvic-tilt-postural-limits.html" target="_blank">fixed my anterior pelvic tilt</a>. I don't need surgery after all!"<br />
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As old man, good friend, and fellow fitness professional <a href="http://thetheoryoffatloss.blogspot.com/2011/05/legendary-steve-payne-interview.html" target="_blank">Steve Payne</a> has said: "<span data-jsid="text">If you're the type of trainer who injures people on their quest for fat loss, do all of us a favor and find a job as a gas pump attendant. What good are you if you keep people from their daily lives?"</span><br />
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<span data-jsid="text">So, before I get off topic (this IS a fat loss blog, for the most part), let me ask the question, "What is the role of injury prevention in fat loss training?" I posed this question on my Facebook wall about a week ago to get some insight from other movement specialists...</span><br />
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<span data-jsid="text">Joe Martin, who owns <a href="http://www.huntsvillebootcamp.com/site/index.php" target="_blank">Huntsville Adventure Bootcamp</a> in Alabama, summarized it in the following way... "</span><span data-jsid="text">If you're hurt you can't train. If you can't train, you can't lose fat." Well said. </span><br />
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<span data-jsid="text">Side Note: Of course, I must qualify that statement just a little... you CAN train if you are hurt. You just can't do it optimally. If you have a bum knee or shoulder, you'll have to be very intelligent and careful in exercise selection and programming while you undergo rehab. I actually have a friend who underwent knee surgery (traumatic injury, not overuse), and he was unable to squat, run, or jump. He was, however, able to trap-bar deadlift over 350 pounds and rack pull over 400 pounds without any discomfort whatsoever. So, training is doable, just trickier.</span><br />
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<span data-jsid="text">But anyway... the purpose of injury prevention, a major topic of The Theory of Fat Loss<img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=tj0fd-20&l=btl&camp=213689&creative=392969&o=1&a=1456389106" style="border: none !important; margin: 0px !important; padding: 0px !important;" width="1" /> book, is to enable someone to increase the absolute intensity of their training. Most people go about fat loss training incorrectly. Rather than taking a long term approach towards health and dedicating themselves to continual improvement, they try to do it all at once... they're after the quick fix. The true key to fat loss exercise is <i><b>absolute intensity</b></i>, not relative intensity... a fact completely lost on most individuals.</span><br />
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<span data-jsid="text">In fact, <a href="http://www.hhfitnessblog.com/" target="_blank">Heath Herrera</a> of HH Fitness in Texas, was spot on with what most people do when they decide to lose fat. "</span><span data-jsid="text">Everyone wants to push themselves as hard as they can, to get maximal results, no matter their age. We all want instant gratification. I always tell my clients when they start to focus on the technique. As the technique improves, speed and efficiency of the exercise will increase. Performing 6 technical push-ups vs 12 fast sloppy push-ups will result in greater gains." I couldn't agree more.</span><br />
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<span data-jsid="text">Candas Elizabeth Jones, a 50 year old young fitness professional with a six pack, said, "A</span><span data-jsid="text">t 50, it takes some smarts to look great and keep it fit and working." She draws from experience working with clients of that age group with special needs. </span><br />
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<span data-jsid="text">"</span><span data-jsid="text">My newest client is my age, just released to begin working out after gastric bypass. She is still heavy. Fat loss with no injury is the only way to help her. Otherwise she will be back in the drive through after 5 minutes. The way I see<span class="text_exposed_show"> it, we have one chance to teach people how to lose fat and move the right way so they don't get busted while busting a move. We have a delicate population out there. Mentally and physically, she has obviously failed many times and is willing to try again. We are not all 20 ready to push it until we puke it. Nor should we."</span></span><br />
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I agree with Candas wholeheartedly. Although... I have to note that she is a tad bit biased against us 20 year olds. The truth is that it takes smarts to look great at ANY age. It is just as important to train properly at age 16 as it is 80, right Steve (heheh)?<br />
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Pushing it hard is completely fine to do, provided you are simultaneously "pushing it smart" in the context of your unique goals and your long term training plan. After all, improper training at a young age will only serve to set someone up to get old really fast, which is counterproductive to the overarching theme of <a href="http://www.amazon.com/Theory-Fat-Loss-Paradigm-Exercise/dp/1456389106?ie=UTF8&tag=tj0fd-20&link_code=btl&camp=213689&creative=392969" target="_blank">The Theory of Fat Loss</a><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=tj0fd-20&l=btl&camp=213689&creative=392969&o=1&a=1456389106" style="border: none !important; margin: 0px !important; padding: 0px !important;" width="1" /> and the true outcome one should intend to achieve with training. Injury prevention is key to setting yourself up for success.<br />
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I'll leave you with one more gem from Steve Payne... "Injury prevention means giving a damn about people first, and their goals secondarily. You can get people where they want, from a health and fitness standpoint, without hurting them, if you know their limitations and sticking points. If you're a good trainer, you can offer alternatives, regressions and so on to your training protocol. Always remember, there is more than one route to fitness success, just as there is more than one way to skin a...bad trainer..."<br />
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Do you have any comments on the role of injury prevention and fat loss? Let me know your thoughts by leaving a comment. If I like what you have to say, I'll send you a FREE digital copy of my book! <br />
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Furthermore, if you are interested, here are some of my previous posts with practical injury prevention advice:<br />
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<a href="http://thetheoryoffatloss.blogspot.com/2010/10/anterior-pelvic-tilt-postural-limits.html" target="_blank">Anterior Pelvic Tilt</a><br />
<a href="http://thetheoryoffatloss.blogspot.com/2011/01/injury-limits-to-fat-loss-shoulder-part_22.html" target="_blank">Shoulder Injuries</a><br />
<a href="http://thetheoryoffatloss.blogspot.com/2010/11/low-back-pain-part-1-injury-limits-to.html" target="_blank">Low Back Pain</a><br />
<a href="http://thetheoryoffatloss.blogspot.com/2010/09/foam-roller-product-review.html" target="_blank">Foam Rolling</a><br />
<a href="http://thetheoryoffatloss.blogspot.com/2010/11/injury-limits-to-fat-loss-law-of.html" target="_blank">The Law of Repetitive Motion</a><br />
<span data-jsid="text"></span>The Theory of Fat Losshttp://www.blogger.com/profile/02784257466507148084noreply@blogger.com4tag:blogger.com,1999:blog-8007351544804173521.post-57005851812803885882011-05-14T17:03:00.002-05:002011-05-14T17:10:06.873-05:00Franchise Your Fitness (Part 1): Don't Get Screwed<iframe allowtransparency="true" frameborder="0" scrolling="no" src="http://www.facebook.com/plugins/like.php?app_id=175616485790038&href=http%3A%2F%2Fthetheoryoffatloss.blogspot.com%2F2011%2F05%2Ffranchise-your-fitness-part-1-dont-get.html&send=false&layout=standard&width=450&show_faces=true&action=like&colorscheme=light&font&height=80" style="border: none; height: 80px; overflow: hidden; width: 450px;"></iframe><br />
I am in the contemplation phase of writing a new fitness book. I mentioned this in a previous post, but now I have a much clearer picture of how I want it to look. Of course, this has to wait until <a href="http://www.blogger.com/" target="_blank">basketball season</a> ends. Because of my brief stint as a franchise owner and my current role with its franchisor, Fitness Consulting Group, I have been able to draw a number of parallels among fitness, business, and success in general.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-DQKadxIgzPw/Tc79atEFPXI/AAAAAAAAAKE/M1iZTLr_0Cw/s1600/Fitness%2BFranchise%2BBlog%2BPicture.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="242" src="http://4.bp.blogspot.com/-DQKadxIgzPw/Tc79atEFPXI/AAAAAAAAAKE/M1iZTLr_0Cw/s320/Fitness%2BFranchise%2BBlog%2BPicture.jpg" width="320" /></a></div><br />
What is most interesting to me at the moment is the similarity between <a href="http://thetheoryoffatloss.blogspot.com/2011/05/how-to-burn-fat-fast-better-solution.html" target="_blank">rapid fat loss</a> gimmicks and get rich quick schemes. What draws people in is always the promise that it is going to be easy... or that it is all about "1 weird tip" that some stay at home mom discovered. We've all seen the internet ads.<br />
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Internet marketing like this doesn't bother me as it once did. As recently as one year ago, it flat out pissed me off because I knew that the advertisements were misleading. Now I see the other side of things. In order to make advertising appealing, people actually need to click through the links to get to the content.<br />
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Now I realize, and I probably should have sooner, that marketing is a means to generate interest, and that's it. Marketing is all about sizzle. Sizzle is fine as long as there is a nice juicy piece of meat on the other end. There is always something behind marketing. Does it deliver what was promised?<br />
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If it does, then I have no problems with an entity using the best techniques available (although I'm continually surprised by the ridiculous things people most frequently respond to) to get the greatest market response. If the sizzle is there but the quantity and quality of steak is not as good as advertised, then you have yourself a scam.<br />
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Unfortunately, the world is full of organizations with little integrity that are willing to screw people over to make money. Some companies like this have become so good at marketing and employ people so charismatic that their prey don't realize they've been screwed until it's too late. What's worse is that sometimes they never realize they've been screwed and defend the organizations that sold them a crappy product that got them nothing but lost time and frustration!<br />
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The point is that with the widespread lack of integrity, it is difficult to trust any information you come across. It is difficult to tell the difference between legitimate products/services and scams.<br />
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Take note from the fitness world, the fat loss industry specifically. There are millions of sites and products dedicated to thinning people's waistlines. Millions of people fail to succeed every year. Obviously something is wrong, but few people know what it is because of the incredible amount of garbage floating around that is taken as fact.<br />
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My original book, <a href="http://www.amazon.com/Theory-Fat-Loss-Paradigm-Exercise/dp/1456389106?ie=UTF8&tag=tj0fd-20&link_code=btl&camp=213689&creative=392969" target="_blank">The Theory of Fat Loss: A New Paradigm for Exercise</a><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=tj0fd-20&l=btl&camp=213689&creative=392969&o=1&a=1456389106" style="border: none !important; margin: 0px !important; padding: 0px !important;" width="1" /> was designed to educate people so that they would very easily be able to determine if an exercise program is worth doing or a complete waste of time. In other words, the paradigm equips you with a BS detector. Also, however, it gives you the tools to construct your own personalized program so you don't have to rely on others who may be just trying to "sell you."<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://www.amazon.com/Theory-Fat-Loss-Paradigm-Exercise/dp/1456389106?ie=UTF8&tag=tj0fd-20&link_code=bil&camp=213689&creative=392969" imageanchor="1" style="margin-left: 1em; margin-right: 1em;" target="_blank"><img alt="The Theory of Fat Loss: A New Paradigm for Exercise" src="http://ws.amazon.com/widgets/q?MarketPlace=US&ServiceVersion=20070822&ID=AsinImage&WS=1&Format=_SL160_&ASIN=1456389106&tag=tj0fd-20" /></a></div><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=tj0fd-20&l=bil&camp=213689&creative=392969&o=1&a=1456389106" style="border: none !important; margin: 0px !important; padding: 0px !important;" width="1" /><br />
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That brings me to the new book that I am planning. I haven't decided on a name, but I'm leaning towards <i>"Franchise" Your Fitness</i> (<i>Your Body as a Business</i> sounded too much like something that is only legal in Nevada). What is it about franchises that make them profoundly more successful than other businesses? How can we apply a "franchise" model to your personal fitness? More on this to come in Part 2. Stay tuned.<br />
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Interested? Let me know below.The Theory of Fat Losshttp://www.blogger.com/profile/02784257466507148084noreply@blogger.com0tag:blogger.com,1999:blog-8007351544804173521.post-60842097258319431792011-05-06T15:25:00.004-05:002011-05-06T15:32:42.179-05:00The Erik Rokeach Interview<iframe allowtransparency="true" frameborder="0" scrolling="no" src="http://www.facebook.com/plugins/like.php?href=http%3A%2F%2Fthetheoryoffatloss.blogspot.com%2F2011%2F05%2Ferik-rokeach-interview.html&send=false&layout=standard&width=450&show_faces=true&action=like&colorscheme=light&font&height=80" style="border: none; height: 80px; overflow: hidden; width: 450px;"></iframe><br />
Three months ago, I had no idea who Erik Rokeach was, but when he asked me to do a <a href="http://www.fitnessbusinessinterviews.com/how-year-old-tim-ward-crushing-fitness-industry/" target="_blank">fitness business video interview</a> for his website, I just had to say yes. Well, Erik is making quite the name for himself interviewing all of the top fitness entrepreneurs out there, but nobody had ever interviewed him... that is... until I decided to do it.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://www.fitnessbusinessinterviews.com/" target="_blank"><img border="0" height="50" src="http://4.bp.blogspot.com/-C5B_duXOZeU/TcRR875es7I/AAAAAAAAAJ4/B3uxBr5Bq10/s320/Fitness+Business+Interviews.png" width="320" /></a></div><br />
Of course, it helped that 1) He has an awesome name (as someone pointed out to me... and, if you were wondering, his last name is pronounced like "teach"); 2) He read my book, legitimately thought it was awesome, and did a video testimonial for me (see top right corner of this page); 3) People think he's attractive (see interview... heheh).<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://www.amazon.com/Theory-Fat-Loss-Paradigm-Exercise/dp/1456389106?ie=UTF8&tag=tj0fd-20&link_code=bil&camp=213689&creative=392969" imageanchor="1" style="margin-left: 1em; margin-right: 1em;" target="_blank"><img alt="The Theory of Fat Loss: A New Paradigm for Exercise" src="http://ws.amazon.com/widgets/q?MarketPlace=US&ServiceVersion=20070822&ID=AsinImage&WS=1&Format=_SL160_&ASIN=1456389106&tag=tj0fd-20" /></a></div><br />
<img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=tj0fd-20&l=bil&camp=213689&creative=392969&o=1&a=1456389106" style="border: none !important; margin: 0px !important; padding: 0px !important;" width="1" />So, without further ado, here is the Erik Rokeach interview...<br />
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Hey Erik, thanks for doing this interview with me today... I know that at least one of my readers is super excited that you are doing this. So, let's get started...<br />
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1. For those who aren't familiar with you, why don't you give us a brief introduction? Who are you, what's the purpose of your website, and what do you hope to accomplish in your lifetime?<br />
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<i>Well, I am fitness entrepreneur who's main goal is to help as many people as possible. Now I know that sounds cliche, but it is absolutely true. I've run multiple fitness and sports training businesses that helped a lot of people. But I felt that I was limited as to how many people I could reach.</i><br />
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<i>During the time when I was running my last fitness business I ended up getting really sick, and unfortunately had to shut everything down. It was during this time that I I had an epiphany. I realized that I really loved the fitness industry, and since I was physically unable to do anything, I had to turn to the internet to continue trying to just reach and help people.. As I started thinking about what I loved to do, what my background was, and how to really help people, it all merged into what I have now.</i><br />
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<a href="http://www.fitnessbusinessinterviews.com/"><i>www.fitnessbusinessinterviews.com</i></a><br />
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<i>I realized that by combing my passions and leveraging technology I could help larger numbers of people. But, the one thing I really love, and I know it sounds kind of lame, but I love talking about business. It was then I realized that I could leverage my leverage. </i><br />
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<i>What I mean by that is, I would be leveraging technology to reach more people, but if I could reach the influencers who already had a following and were helping others, then I would be helping them and their followers.</i><br />
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<i>So if I helped lets say a personal trainer who owns a business and has a hundred clients. Not only am I helping that personal trainer, but they would take what they've learned and apply it to their business, which helps all of his current and future clients. I would directly be helping the personal trainer, and indirectly be helping the clients.</i><br />
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<i>So the main purpose of my site is to provide incredible value, education, and entertainment to the folks in the fitness industry who want to build a great business that not only can help them live the lives they want, but to help their clients lead amazing lives.</i><br />
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<i>Through this I hope to accomplish my goal of making an impact on enough people so that they realize that they can be happy, healthy, and live a life they never thought they could.</i><br />
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2. That "life accomplishment" question was a little too heavy for my liking. Why don't we lighten things up a bit. My favorite muscle group used to be the deltoids, but since then, I've evolved. My new favorite muscle group is the gluteus maximus. I often spend hours a day activating them and admiring how far they've come since the days of first realizing I was in anterior pelvic tilt. What is your favorite muscle group and why?<br />
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<i>Hahaha... you're a funny guy Tim! You want to know my favorite muscle group? Well, I'm a speed and explosiveness kinda guy so the hamstrings and quads are always favorites, but I've become really fond of the hip flexors. That's because they get no love. I love working with athletes and some of the biggest gains I've seen is when we focus on that area. Especially when it comes to increasing mobility and range of motion.<br />
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I know that's not an area probably 95% focus on, but it's so important to so many activities, and that's why I love focusing there.</i><br />
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3. You recently recorded a video testimonial for my book. This was awesome because I finally have the endorsement from a fellow fitness professional and not just a highly successful and therefore biased pro-Tim client. A lot of people don't like to read things anymore because we live in a "youtube" age where reading and comprehending things is just too tiring. If you could tell people why reading my book is a great idea in only 5 words, what would you tell them?<br />
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<i>Hmmmm... five words why people should read your book huh? Let me think about that for a second. How about...<br />
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This is one helluva book!<br />
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Just kidding, although it is one of the best books on the subject that I've read in a really long time, and you've done an amazing job explaining everything! I think it's really going to make a difference for anyone who reads it. As for the 5 words that really describe this book and why someone should read it. I would say..<br />
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Content rich, entertaining, priceless info.</i><br />
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4. I couldn't have said it any better myself... and trust me, I've tried! Anyway, about 2 years ago on my old blog, I interviewed Nate Green, who you listed on your "Top 100 Fitness Entrepreneurs" entry. Here is a snippet from that interview and his answer:<br />
<ol>Question: I frequently get girls to cook me dinner, make me sandwiches, or bake for me. To date, I think my favorites have been a beef roast and a homemade apple pie. What is the best thing a girl has ever cooked for you, and what do you think I should get cooked up for me next?"</ol><ol>Answer: I like it. My girlfriend makes some mean salmon. Have a girl make that for you. And make it very difficult. Tell her you want it directly from Alaska, it must weight .59 pounds, and be cooked to a temperature of 376 degrees. Don't settle for 375. Anyone can turn the knob there.</ol><br />
I don't know any girls here in Kentucky since I just moved... so I won't ask you the same question. However, I was thinking about implementing some fitness business tactics to generate some "potential girlfriend" leads. So far, I was thinking about putting a lead box in Wal-mart and offering "Free dinner with fitness author Timothy Ward." Then, when I call these leads and meet them for a date, I could implement the "referral at the point of sale" tactic. I would say, "You are incredibly attractive. I love attractive girls, and if you could just write down the names and contact information of 3 of your most attractive friends who I could also take out on a date, I'll give you this free t-shirt with a picture of me on it." Do you think this could work?<br />
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<i>Hahaha... that is awesome! Although, I'm not sure if Wal Mart is the best place for attractive girls, and the ideal client. I think we've all seen <a href="http://www.peopleofwalmart.com/" target="_blank">that website with the Wal-mart people</a>. Pretty funny, sad, and horrifying at the same time.<br />
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If you're going to do it, you should take it up a notch! Start with Target and see where that goes. I have a friend who works there. She could hook you up with a great spot for your lead boxes. If you really want to close the deal, give them gift cards for their friends. You'd rack up tons of leads.</i><br />
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5. When I ran that idea by Pat Rigsby, he also told me I should try Target instead. I'm so glad you guys are looking out for me. Speaking of business... I'm a big fan of your fitness business interviews website. Who was your best interview so far, and what are the 3 most valuable things you've learned (it doesn't have to be business related) while running this site?<br />
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<i>Wow, thanks for being a fan. That's really cool hearing that from you. My best interview so far? That's tough to answer. Honesty every one I've done has been amazing, but I would say one that really stands out is the one I did with Nick Savage. It was really different, and the guy is a genius. He used to be involved back in the day with creating the first laptop. So it was really cool hearing how he went from that to doing what he's doing now. <br />
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As for the three most valuable things I've learned, I'd have to say the number one thing is that really doing something that you truly love is one of the best experiences in life. <br />
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The second thing would be how incredible the fitness industry is. I've been a part of a lot of big industries in the past, and they all sucked. This is the only industry that really is based around helping people. Obviously there is money involved, but most of the people I know who got into this industry did it because they had a passion for health and fitness, and they love to help others. <br />
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The more I work with my site and connect with great people, the more I love this industry.<br />
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The third thing is the power of networking the right way. I've always loved networking and connecting with others, but this site has taught me a valuable lesson in how to network. Not just network with a few people. But power networking.</i><br />
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6. Very awesome. On a completely different note, one of the fans of my website asked me, "Can you hook me up with that cute guy who did that video testimonial for you?" I'm not going to tell you if this is a male or female. Do you want to answer the question?<br />
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Hahahaha. good stuff! I don't know how to answer that. But you have me curious. So yeah, I'd like to know!</i><br />
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7. He'll be stoked! Alright, here's a question for you... A lot of things in the fitness industry really bother me. I feel like some people have great integrity and others are just out to make money without caring about their clients results. How would you go about advising my readers on how to hire a personal trainer or join a gym?<br />
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<i>That's a loaded question with a simple answer. Just go with who your comfortable with. If your uncomfortable at a new gym, or during the consultation with a trainer, just find another one! Your gut is going to tell you right off the bat if the trainer is full or crap or really cares about you. The most important thing someone can do is ask questions to the trainer or gym owner. If the trainer or club owner doesn't shut up, then they are just trying to sell you.<br />
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That's because most people are uncomfortable when they sell, and they talk too much. <br />
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But if a gym owner or trainer really stops to listen to you, then chances are they are in it for the right reasons.</i><br />
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8. Excellent stuff! Alright, this interview so far has been a mix of fun and thoughtful reflection. So, I have one more serious question for you. Take your time. If you were a piece of food and Charlie Sheen were to be the one eating you, what food would you be and why?<br />
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<i>I wouldn't want to end up in that guys digestive system. Imagine the crap that's in it. So i'd have to be something that tastes horrible and looks scary to eat. Something like the things we used to see on that show Fear Factor. Maybe some sort of insect. Even then he seems crazy enough to eat anything. So I'm guessing there is no way to avoid it. <br />
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In that case, I'd be something like beef jerky. That way he at least has to struggle a little bit to chew and eat it!</i><br />
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Erik, thanks for the interview. I look forward to working with you more in the future!<br />
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By the way, if you haven't checked out the legendary Steve Payne interview, you are missing out. I don't use terms like that lightly! <a href="http://thetheoryoffatloss.blogspot.com/2011/05/legendary-steve-payne-interview.html" target="_blank">Find it here</a>.<br />
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What'd you think? Did Erik make for a good interview? Do you also want to go on a date with Mr. Rokeach? Well, take a look at his picture and let me know by leaving a comment below.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-F8jxYwSmgLU/TcRaaptY4EI/AAAAAAAAAJ8/FKE3eFo-IPY/s1600/Erik%2BRokeach%2BBlog.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-F8jxYwSmgLU/TcRaaptY4EI/AAAAAAAAAJ8/FKE3eFo-IPY/s320/Erik%2BRokeach%2BBlog.jpg" width="292" /> </a></div><div class="separator" style="clear: both; text-align: center;">Ruggedly Handsome... Enjoys Hip Flexors </div>The Theory of Fat Losshttp://www.blogger.com/profile/02784257466507148084noreply@blogger.com3tag:blogger.com,1999:blog-8007351544804173521.post-75724350604309421462011-05-03T12:25:00.001-05:002011-05-03T12:26:48.359-05:00How to Burn Fat Fast: A Better Solution<iframe src="http://www.facebook.com/plugins/like.php?href=http%3A%2F%2Fthetheoryoffatloss.blogspot.com%2F2011%2F05%2Fhow-to-burn-fat-fast-better-solution.html&send=false&layout=standard&width=450&show_faces=true&action=like&colorscheme=light&font&height=80" scrolling="no" frameborder="0" style="border:none; overflow:hidden; width:450px; height:80px;" allowTransparency="true"></iframe><br />
How to burn fat fast... that is what seemingly everyone wants to know. They don't want to know how to be healthy. They don't want to learn the <a href="http://thetheoryoffatloss.blogspot.com/" target="_blank">theory behind fat loss</a> They want to know how to wake up tomorrow with a six pack without having to put forth any physical effort, without having to change their diets, and without having to revamp their lifestyles. Unfortunately for them, even if they could take fat off quickly... the truth of the matter is this: <a href="http://thetheoryoffatloss.blogspot.com/2011/04/fat-loss-theory-relative-intensity-trap.html" target="_blank">SHORT TERM SOLUTIONS YIELD SHORT TERM RESULTS</a>. <br />
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Recently, Eric Cressey decided to "Facebook recycle" a year old gem of a blog post: <a href="http://ericcressey.com/when-is-rapid-fat-loss-ideal">When is Rapid Fat Loss Ideal?</a> The takeaway quote from this post is remarkably similar to a book that I wrote... <br />
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"I’m not saying that rapid fat loss programs don’t have merit; I’ve seen a lot of people get tremendous results when the program was the right fit for them. However, I also know that handing a NFL running back’s training program to a 12-year-old Pop Warner running back isn’t appropriate in light of his experience. The same can be said for novice trainees who try to drop body fat too quickly; they are skipping steps and missing out on crucial adaptations – including strength and muscle mass gains – that could bode more favorably for long-term progress."<br />
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If you haven't done any strength training in your life, and if you have no muscle on your frame, you shouldn't be doing a fat loss program designed for rapid results. Your primary responsibility is to educate yourself. Here is your real fat loss big picture solution... not "<a href="http://thetheoryoffatloss.blogspot.com/2011/01/fasted-cardio-part-1-theory-of-fat-loss.html" target="_blank">how to burn fat fast</a>" but how to make a lasting change in your life so that you never need to worry about losing fat fast ever again.<br />
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1. Stop eating so much sh*t that was never able reproduce.<br />
2. Master some fundamental movement patterns including but not limited to squatting, picking stuff up off the floor, pushing, and pulling.<br />
3. Add resistance to those movements so that every month your workouts are more absolutely intense than last months workouts.<br />
4. Stick with your program for at least 6 weeks (and probably up to 12 weeks) before making any drastic changes.<br />
4. Learn variations and progressions of those movements.<br />
5. Repeat number 3 for the new movements.<br />
6. Repeat steps 4 and 5 for a year while continuing to follow step 1.<br />
7. Follow a rapid fat loss program.<br />
8. Follow step 1 for the rest of your life and continue to train with purpose.<br />
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There you go. Of course, if you want some help with some programming, check out my facebook page and download some free training templates: <a href="http://facebook.com/thetheoryoffatloss" target="_blank">http://facebook.com/thetheoryoffatloss</a>.The Theory of Fat Losshttp://www.blogger.com/profile/02784257466507148084noreply@blogger.com2tag:blogger.com,1999:blog-8007351544804173521.post-21726471437225776692011-05-01T15:03:00.003-05:002011-05-01T20:42:57.377-05:00The Legendary Steve Payne Interview: Firestorm Fitcamps, Fat Loss, Hunting, Life<iframe allowtransparency="true" frameborder="0" scrolling="no" src="http://www.facebook.com/plugins/like.php?href=http%3A%2F%2Fthetheoryoffatloss.blogspot.com%2F2011%2F05%2Flegendary-steve-payne-interview.html&send=false&layout=standard&width=450&show_faces=true&action=like&colorscheme=light&font&height=80" style="border: medium none; height: 80px; overflow: hidden; width: 450px;"></iframe><br />
I'm here with fellow fitness professional and legendary old man Steve Payne. He operates <a href="http://www.firestormfitcamps.com/" target="_blank">Firestorm Fitcamps</a> out of San Antonio, Texas, and despite his advanced age, still pretends that he is a young guy like me. He even has his own blog! Kidding aside, if you live in San Antonio and want to find a great place to work out, he runs one of those rare group <a href="http://thetheoryoffatloss.blogspot.com/2011/03/fat-loss-theory-evaluating.html" target="_blank">fitness bootcamps</a> that actually is known for getting people real results.<br />
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Alright Steve, I have some questions for you...<br />
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1. I've been wondering this for a long time... and I'm sure my readers will be interested to know this as well... Just how old are you?<br />
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<i>Well, I can remember a time when the Rocky Mountains were called the Pebbly Hills…I’m 50. Yes Tim…that’s your age times 3…</i><br />
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2. (For the record, as this blog is being posted, I am actually 22.) How long have you been in the fitness industry, and what is your favorite thing about what you do?<br />
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<i>I’ve been involved in the fitness industry in one facet or another since I was 18, which, according to my abacus, is nearly 32 years. However, I have been a full time fitness professional since April of 1992.</i><br />
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<i>What I love best about my “job” is that I get to witness people getting their lives back. I’ve helped people rehab after major surgery and return to normalcy and do things they never thought they’d be able to do again. I’ve seen people transform from the “ugly duckling” to the “beautiful swan” and gain the confidence they thought they might never see. I’ve helped people do things on vacations like out-ski their kids, where the year before they couldn’t last half a day. It’s the little victories like the lady that tells me she can carry her 40 pound bag of dog food from the car all the way inside the house that make me smile. It’s the lady who excitedly tells me she thought she had a mosquito bite on her arm, but then realized it was a muscle developing that thrills me. It’s the man who tells me he can avoid surgery because of the work we did together. It’s the 15 to 18 years of working with a person, developing a relationship of trust, respect, honor and love, one in which you get invited to birthdays, weddings, marriages and funerals, because you’re considered one of the family. This “job” means more than just drawing a paycheck and training people. It means getting to know people…learning about every facet of their lives…their kids lives…their dogs names…laughing with them…crying with them…loving them as much as you love your own family. I’d write more about this but it appears to be raining in my office and there is something in my eye…</i><br />
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3. When I approached you about doing this interview with me, you suggested, "I'll write about hunting pigs with a bow while on a strict diet of beer and turkey jerky...or maybe training old folks." Now's your chance. Can you give me a few paragraphs on these topics?<br />
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<i>In order to seriously hunt pigs with a bow, you need good equipment. I’m blessed to have a clientele that knows and appreciates my love of hunting, and last Christmas purchased me a Mathews Z7 Extreme, the premier bow hunting instrument available today. Practice is important, as always, so I endeavor to shoot my bow at least 3 times per week. As for the beer and turkey jerky…what is better for a good hunt than a liquid based, high protein and adequate carbohydrate diet. (Insert cheesy smile here…)</i><br />
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<i>With respect to training old folks, that’s my forte’. I currently have 4 clients at or very near the age of 80, and I love them all dearly. All of these folks have been training with me for at least 15 years, so I look upon them for wisdom, knowledge and solace. They are a blessing beyond compare. In my Firestorm fitcamps! classes, the average age of a trainee is 50 years. Most are women and want the same things I believe each of us want in life: A) to be able to move and work day-to-day with minimal pain and maximum power, B) to have more energy and endurance to keep up with our kids or grandkids, and C) to die VERY young, VERY late in life!</i><br />
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<i>And here’s a tip to you up and coming young trainers out there: We “old” folks need to do less to get more, especially at first. Sure we’ll make good progress, but remember where we are in life. Start us out slow and easy (even if we say we can handle it) and watch us roar into the fast lane in no time. Doing so will mean an assurance in what we “old timers” (yes Greg Justice, I’m talking to you) call “long term client retention.”</i><br />
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4. You've had the opportunity to network with hundreds, maybe even thousands, of other fitness professionals in the industry. We all know that when it comes to fat loss, that If you want to be successful, it is important to surround yourself with other like minded people. What are some of the most important lessons (training related or life related) you have learned from other fitness professionals that you would like to share?<br />
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<i>I guess the biggest lesson that was taught to me by an email newsletter from Craig Ballantyne on the necessity of a strong social support network. I kind of always intuited this, based on my love of baseball and other team sports. People rather naturally make better progress and gains in a team environment. This is what I love about fitness boot camps. I can allow the group to motivate and encourage people to push themselves. The Bible states it this way, “Though one may be overpowered, two can defend themselves. A cord of three strands is not quickly broken.” Ecclesiastes 4:12 (NIV)</i><br />
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<i>Rudyard Kipling, in his poem “The Law of the Jungle”, put it this way:</i><br />
<i>“Now this is the Law of the Jungle - as old and as true as the sky; And the Wolf that shall keep it may prosper, but the Wolf that shall break it must die. As the creeper that girdles the tree-trunk the Law runneth forward and back; For the strength of the Pack is the Wolf, and the strength of the Wolf is the Pack.”</i><br />
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<i>There is strength in numbers and accountability has many benefits…at least to those who will be held accountable. For those who feel they are above such support, the perils and pitfalls of the human experience await them. What are the names of these perils? Temptation, deceit, a lack of motivation, follow-through and honesty are but a few that come to mind.</i><br />
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<i>The other best lesson I learned was taught to me by my favorite fitness Marine, Jerry Hill of Crossfit Old Town in Alexandria, Virginia on consistency and effort. These are the 2 key elements to any fat loss, or any other goal attainment endeavor, in life. Whatever it is one desires, they must attack with consistency and effort, in everything they do, everyday. Failure to do so means less than stellar results.</i><br />
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5. If you had to make a list of 37 different tips for people trying to <a href="http://thetheoryoffatloss.blogspot.com/" target="_blank">burn fat</a> with exercise, what would the tips numbered 13, 29, and 32 say?<br />
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<i>#13 – Have a definitive goal. When I’m hunting for pigs with my bow, (which is much more difficult than with a rifle because of the necessity of proximity and stealth) in order to take down my “target”, I must pick a specific spot to focus upon. Failure to do so could mean a missed opportunity, a weak attempt at success or a less than adequate outcome. I like success…therefore, I focus my efforts upon a singular target and strive to hit it. When working toward success in fat loss, you must know where you want to be in order to gauge the effectiveness of your training regimen with respect to your goal.</i><br />
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<i>#29 – Get the best instructor you can find. Just because a guy (and I say guy because I am one) has a 28 inch waist, 19 inch arms and looks like mythological Greek god doesn’t mean he can help you to look like one as well. Maybe he simply picked his parents right. Or maybe he takes “supplements” (wink, wink) to look that way. Who knows? Some of the best coaches I’ve ever met don’t have the “look” of the Muscle & Fiction front page type, but they dang sure know their stuff (and yes, Mike Boyle, I’m talking to you). The old axiom, “Those that can do; those that can’t teach” is a myth. Understanding the path to effective and lasting fat loss is one thing. Being able to translate that information in an understandable and easily implemented form to another individual is another thing entirely.</i><br />
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<i>#32 – Stop worrying about how you look so much and start concentrating on living your life. Looking good is one thing, but it pales in comparison to being truly ALIVE! Grab life by the horns, take it for a ride and enjoy it. Give it your all, but don’t be dumb. Don’t let what you want in the short term ruin what you REALLY want in the long term. You will age (God willing) and will come to understand what professional athletes term “the loss of a step.” Get over it. When you get to be 50 you simply will not be able to do some of the things you could do when you were 25…and that’s O.K. Other priorities should (if you have matured sufficiently) have taken over. Muhammad Ali once said, “The man who views the world at 50 the same as he did at 20 has wasted 30 years of his life.” Now you think about that…</i><br />
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<i>In my own case, it is my grandchildren and their development, my wife and my clients that I live for, in that order. No, I don't act like a “typical” granddad, and I probably never will. But I realize that while I was 5 feet 10 inches and 175 pounds when I graduated high school, I am probably not gonna see those dimensions ever again, nor want to. I’m cool with that. As long as I keep active and healthy and able to think and play like I’m still a high school kid, I can handle it. As for my grandkids, I want them to experience as much life from me as I gleaned from my grandfather. Without ever saying a lot he taught me volumes.</i><br />
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<i>My wife is my life. I want to remain healthy and active for her. Even though I don’t express it enough to her for putting up with me, I want to be around as long as I can just so I can simply enjoy her and her presence. She is my angel, my love and my best friend. Being healthy ensures we get a little more time together.</i><br />
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<i>With respect to my clients – If I ain’t healthy and a walking billboard of good health, what good am I to them?</i><br />
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6. Nutrition is a key component to any successful exercise regimen. What are some of your favorite "healthy foods" that you would recommend to my readers?<br />
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<i>1. Fresh meat and fish. This is why I am a hunter. I only eat what I harvest. I haven’t eaten store bought meat or fish in many years, except on rare occasions. If you’re not a hunter, buy the highest quality, range or grass fed meat (or naturally raised) you can find. It is well worth the investment. </i><br />
<br />
<i>2. Vegetables. I simply HATE it when I have clients tell me they “don’t like” vegetables. It makes me crazy… and I have one response – “What are you…4 years old? Grow up.” We have several names in the fitness industry for people that don’t eat vegetables: diabetics, stroke victims, heart attack patients, woosie’s, etc… Just eat them, alright? At almost every meal…every day. </i><br />
<br />
<i>3. Good fats. Yes, there are such things. They come in the form of avocados, nuts, cold water fish, natural butter, olive oil and more. Forget what you may have heard from some medical “authorities” on the matter…eat them, and ENJOY them. They are good for you. Seriously.</i><br />
<br />
7. At the <a href="http://www.blogger.com/" target="_blank">Bootcamp Bootcamp 3.0</a> event this year in Louisville, KY, you recorded a video for your wife. Would you like to redeem yourself right now?<br />
<br />
<i>She loved it, and by proxy me…no redemption necessary. Just for the record, I should be able to eat solid food in another week and walk without crutches by August 1st.</i><br />
<br />
8. Thanks for being a part of this interview. Now's your chance to say whatever you want. Unedited. Here's the catch though. It has to be exactly the number of words that is equal to the age that I thought you were before you told me how old you actually were. I'm not going to tell you that number though. You have to guess. Whatcha got?<br />
<br />
<i>A Southern Baptist preacher from San Antonio is in Louisville, Kentucky for a convention and checking into the hotel for the weekend. As he is filling out his paperwork, he comments to the desk clerk, “I hope the porn channel is disabled in my room.” The desk clerk takes a step back from him, looks at him in disgust and says, “No you sick weirdo, it’s regular porn…”</i><br />
####<br />
<br />
Well, that was 68 words, if I counted correctly... well done! That's exactly right! Steve Payne has just proven that being an old man doesn't automatically make you senile. Thanks for the interview Mr. Payne!<br />
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Readers, what do you think? Tell me your thoughts below.The Theory of Fat Losshttp://www.blogger.com/profile/02784257466507148084noreply@blogger.com6tag:blogger.com,1999:blog-8007351544804173521.post-31311235871419786692011-04-17T14:20:00.001-05:002011-04-17T14:21:26.756-05:00Fat Loss Secrets: Neural Cardio Circuits<iframe src="http://www.facebook.com/plugins/like.php?href=http%3A%2F%2Fthetheoryoffatloss.blogspot.com%2F2011%2F04%2Ffat-loss-secrets-neural-cardio-circuits.html&layout=standard&show_faces=true&width=450&action=like&font&colorscheme=light&height=80" scrolling="no" frameborder="0" style="border:none; overflow:hidden; width:450px; height:80px;" allowTransparency="true"></iframe><br />
Fat loss secrets are hard to come by... at least the TRUE <a href="http://thetheoryoffatloss.blogspot.com/2011/03/fat-loss-theory-and-hedgehog-concept.html" target="_blank">fat loss secrets</a>. Why? There really is no "secret" (see links) other than it takes real work, consistency, and <a href="http://thetheoryoffatloss.blogspot.com/2011/04/one-thing-you-need-to-know-about-fat.html" target="_blank">progression</a>. However, that doesn't mean that when push comes to shove, you can't structure your workouts to make them effective for both the short term AND long term.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-QM7kId29_cU/Tas3DlIxoZI/AAAAAAAAAJc/w4kX5d0u2W0/s1600/fat+loss+secrets.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/-QM7kId29_cU/Tas3DlIxoZI/AAAAAAAAAJc/w4kX5d0u2W0/s320/fat+loss+secrets.jpg" width="222" /></a></div><br />
Enter the neural cardio circuit.<br />
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<a name='more'></a>You may be wondering, "What in the world is a neural cardio circuit?" Well it's pretty simple. In the world of sports performance and weight training, workouts lie on the neural-metabolic continuum. When you train in the 1-5 rep zone with a 1-5 rep maximum load, your strength adaptations will be largely due to nervous system (neural) adaptations. Adding on bulk is not the end result when training in the neural zone (although you will get significantly stronger and might put on SOME muscle). On the other end of the continuum is the high rep zone with lighter loads. If you train in this zone, the adaptations your body makes are largely endurance related.<br />
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"Cardio" has been incorrectly associated largely with the metabolic side of the continuum for a long time mainly because pure strength training doesn't typically leave people gasping for air and dying on the floor. This is also why very few people perform strength training for fat loss. It's a shame (see <a href="http://thetheoryoffatloss.blogspot.com/2011/04/fat-loss-theory-relative-intensity-trap.html" target="_blank">relative intensity trap</a>) because they are missing out on both the long term and the short term benefits of being strong.<br />
<br />
But anyway, I'll get back to the main point of this article, neural cardio circuits. Here's how it works. Pick 3-6 big bang exercises. I'm talking about deadlifts, squats, multijoint single leg exercises, and upper body pulls and presses. At the very least you will want a squat or deadlift variation for your first exercise and an upper body push and pull (e.g. bench press and cable row or shoulder press and pullup). The stronger you are the fewer exercises you'll need to make this effective. The weaker you are, the more exercises you'll need. (This took me an entire book to explain, so just take my word for it).<br />
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Set up these exercises in a circuit with a 5 rep maximum load. You are going to want to perform 5-8 rounds of this circuit performing 3 reps at each station. Take no rest time between exercises in the circuit and then rest for 30s to 1 minute after you complete a round. (Again, if you are really strong, you'll NEED more rest time... if you aren't very strong, stick with 30s).<br />
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This works on two fronts. Because you are training heavy for multiple sets, you are going to get strength adaptations (and you should know how important <a href="http://thetheoryoffatloss.blogspot.com/2010/09/does-strength-matter-for-fat-loss.html" target="_blank">strength is for fat loss</a>), and because you are doing a circuit of distinctly different exercises, you will have enough rest time before returning to the same exercise so you have plenty of time to recover. On the other hand, your heart rate will be through the roof because you won't be getting very much rest time between exercises.<br />
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Be careful though, because this type of workout might just kick the crap out of you AND make you better at the same time.The Theory of Fat Losshttp://www.blogger.com/profile/02784257466507148084noreply@blogger.com2tag:blogger.com,1999:blog-8007351544804173521.post-79265638947335959502011-04-11T22:44:00.002-05:002011-04-11T22:55:34.120-05:00Fat Loss Theory: The Relative Intensity Trap<iframe allowtransparency="true" frameborder="0" scrolling="no" src="http://www.facebook.com/plugins/like.php?href=http%3A%2F%2Fthetheoryoffatloss.blogspot.com%2F2011%2F04%2Ffat-loss-theory-relative-intensity-trap.html&layout=standard&show_faces=true&width=450&action=like&font&colorscheme=light&height=80" style="border: medium none; height: 80px; overflow: hidden; width: 450px;"></iframe><br />
When it comes to exercise and <a href="http://thetheoryoffatloss.blogspot.com/2011/02/fat-loss-theory-running-and-aerobic.html" target="_blank">fat loss theory</a>, many people who don't get results fall into what I like to call the "relative intensity trap." What is the relative intensity trap? It's really quite simple.<br />
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<i>The relative intensity trap is the false mindset that a workout was good for fat loss just because it was difficult for YOU.</i><br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-MtqfC5KtUNs/TaO36Nl7NgI/AAAAAAAAAJU/oyOiqNj3c9k/s1600/fat-loss-theory-relative-intensity.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="230" src="http://1.bp.blogspot.com/-MtqfC5KtUNs/TaO36Nl7NgI/AAAAAAAAAJU/oyOiqNj3c9k/s320/fat-loss-theory-relative-intensity.jpg" width="320" /> </a></div><div class="separator" style="clear: both; text-align: center;">Just because you're exhausted doesn't mean you'll lose fat.</div><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">"Wait a minute, Timothy Ward... Are you telling me that being tired and out of breath during a workout or being extremely sore the day after a workout doesn't mean a damn thing for fat loss?"</div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">"That is exactly what I'm telling you."</div><div class="separator" style="clear: both; text-align: left;"></div><a name='more'></a><br />
How can this be?<br />
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</div><div class="separator" style="clear: both; text-align: left;">Well, think of it this way. Which person burns more calories...</div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">1) Someone who deadlifts 225 pounds 100 times in 10 minutes</div><div class="separator" style="clear: both; text-align: left;">2) Someone who deadlifts 135 pounds 100 times in 10 minutes</div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">It's pretty obvious right? The first person burned more calories.</div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">Now, can you answer this question? Which person burns more calories...</div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">1) Someone who has an average heart rate of 100 for 10 minutes</div><div class="separator" style="clear: both; text-align: left;">2) Someone who has an average heart rate of 140 for 10 minutes</div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">Are you thinking person two burned more calories? Well, person two MIGHT have burned more calories, but you can't tell by that number alone! What if both scenarios represented the same scenario? Person one just might be in fantastic shape making 100 deadlifts at 225 pounds seem easy, and person two might have struggled mightily to get all 100 reps at a lesser load! Get the idea?</div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">Relative intensity is determined by how "in shape" you already are. The worse shape you are in, the harder your workouts will <i>feel</i> to you. Therefore, the worse shape you are in, the harder it is to actually cut fat! How about that for a double-edged sword?!?!?</div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;"></div><div class="separator" style="clear: both; text-align: left;">This is why I'm extremely picky when it comes to recommending that people attend fitness bootcamps to burn fat. Most of them just make you tired. <a href="http://thetheoryoffatloss.blogspot.com/2011/03/fat-loss-theory-evaluating.html" target="_blank">Very few fitness bootcamps</a> make you <i>better</i>.</div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">So, to sum this up... subjective factors for intensity such as heart rate, muscle soreness, local muscular fatigue ("feel the burn!"), respiratory rate, feeling like you are going to throw up, etc. just aren't necessarily going to do the trick (unless, of course, you are in phenomenal shape). Feeling like a workout kicked your butt just might mean you aren't in that great of shape! I'm not saying not to give it your all... I am saying that you need to redefine your training so that your all is OBJECTIVELY intense, not relatively intense. </div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">In other words, you need to increase your capacity for intensity with the goal of training at a great absolute intensity, not relative intensity.</div><div class="separator" style="clear: both; text-align: left;"><iframe allowtransparency="true" frameborder="0" scrolling="no" src="http://www.facebook.com/plugins/like.php?href=http%3A%2F%2Fthetheoryoffatloss.blogspot.com%2F2011%2F04%2Ffat-loss-theory-relative-intensity-trap.html&layout=standard&show_faces=true&width=450&action=like&font&colorscheme=light&height=80" style="border: medium none; height: 80px; overflow: hidden; width: 450px;"></iframe></div><div class="separator" style="clear: both; text-align: left;">If you would like to see how much you know about fat loss, absolute intensity, and relative intensity, I suggest taking this <a href="http://thetheoryoffatloss.blogspot.com/2010/11/quiz-theory-of-absolute-intensity.html" target="_blank">short 5 question quiz</a> that I made a little while ago. If you don't score well, you might have some reading to do!</div>The Theory of Fat Losshttp://www.blogger.com/profile/02784257466507148084noreply@blogger.com2tag:blogger.com,1999:blog-8007351544804173521.post-49040980350508195872011-04-04T23:18:00.004-05:002011-04-05T09:13:18.384-05:00The ONE Thing You Need to Know About Fat Loss Theory<iframe src="http://www.facebook.com/plugins/like.php?href=http%3A%2F%2Fthetheoryoffatloss.blogspot.com%2F2011%2F04%2Fone-thing-you-need-to-know-about-fat.html&layout=standard&show_faces=true&width=450&action=like&font&colorscheme=light&height=80" scrolling="no" frameborder="0" style="border:none; overflow:hidden; width:450px; height:80px;" allowTransparency="true"></iframe><br />
If you wanted to take one point away from <i>The Theory of Fat Loss</i> and one point only, a concept that summarizes in it's entirety what fat loss theory is truly about in terms of exercise, then I would tell you one word... PROGRESSION.<br />
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In my previous post, <a href="http://thetheoryoffatloss.blogspot.com/2011/03/fat-loss-theory-and-hedgehog-concept.html%22target=%22_blank%22">Fat Loss Theory and the Hedgehog Concept</a>, I discuss that there are two types of exercisers, those who are foxes, overwhelmed with the infinite means to the same end, and those who are hedgehogs. The hedgehogs know that to be successful long term with an exercise program, you only need to continue to get better. Simply put, once you stop progressing in the gym, you stop getting results!<br />
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<div style="text-align: center;">In other words... you won't look like this:</div><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-W9r7Y48f9P0/TZqTTCYx1RI/AAAAAAAAAJA/3rXtBG1CrbU/s1600/Ryan-Reynolds-fat-loss-theory-progression.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/-W9r7Y48f9P0/TZqTTCYx1RI/AAAAAAAAAJA/3rXtBG1CrbU/s320/Ryan-Reynolds-fat-loss-theory-progression.jpg" width="256" /></a></div><br />
<div style="text-align: center;">... training <a href="http://thetheoryoffatloss.blogspot.com/2010/11/shake-weight-certification.html" target="_blank">like this</a>:</div><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-MlrPUPNZABk/TZqTY5_VLVI/AAAAAAAAAJI/INVwiNc1mis/s1600/charles-barkley-shake-weight.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="217" src="http://1.bp.blogspot.com/-MlrPUPNZABk/TZqTY5_VLVI/AAAAAAAAAJI/INVwiNc1mis/s320/charles-barkley-shake-weight.jpg" width="320" /></a></div><br />
The fact that some people still go to the gym and do the same thing they've always done and expect different results is insanity! Take the following example:<br />
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<a name='more'></a>People regularly approach my friend and distance consulting client Jake about losing fat when they can't seem to get results. He is obviously the expert because... well... you can see for yourself.<br />
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<div style="text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-BPYCAwFlC_w/TZqUyeJ-USI/AAAAAAAAAJQ/wJUxaQJbVVg/s1600/fat+loss+theory+at+work.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="235" src="http://1.bp.blogspot.com/-BPYCAwFlC_w/TZqUyeJ-USI/AAAAAAAAAJQ/wJUxaQJbVVg/s320/fat+loss+theory+at+work.jpg" width="320" /></a></div><div style="text-align: center;"><br />
</div><div style="text-align: left;">He actually doesn't care for this picture anymore because it was before he added an appreciable amount of muscle to that frame, but that's besides the point. The guy clearly knows how to get into the single digits of BF%. But anyway, the people that ask him ALWAYS are looking for some secret... like there is some magical technique or method of training that he uses.</div><div style="text-align: left;"><br />
</div><div style="text-align: left;">There is... and it is called... progression. Except the thing is... that "secret" isn't a secret and is as old as weight training itself! My favorite story so far has been when someone asked, "What do you do... high reps and low weight?" Jake responded, "No, I do high reps and high weight." For some reason, it confused the hell out of the guy asking the question like it was some mind boggling new age concept.</div><div style="text-align: left;"><br />
</div><div style="text-align: left;">It comes down to the question, "Are you getting better, or are you just getting tired?" Your body adapts to your training stimulus... so if you don't seek to improve in at least one area of fitness, you are going to remain at your current level of fitness... the same weight, the same strength, the same everything.</div><div style="text-align: left;"><br />
</div><div style="text-align: left;">There you go. Progression... the ONE thing you need to know about having a successful exercise program and the key to fat loss theory. Any questions?</div><iframe src="http://www.facebook.com/plugins/like.php?href=http%3A%2F%2Fthetheoryoffatloss.blogspot.com%2F2011%2F04%2Fone-thing-you-need-to-know-about-fat.html&layout=standard&show_faces=true&width=450&action=like&font&colorscheme=light&height=80" scrolling="no" frameborder="0" style="border:none; overflow:hidden; width:450px; height:80px;" allowTransparency="true"></iframe>The Theory of Fat Losshttp://www.blogger.com/profile/02784257466507148084noreply@blogger.com1tag:blogger.com,1999:blog-8007351544804173521.post-15547861339263070502011-03-20T18:43:00.001-05:002011-03-20T18:44:40.003-05:00Fat Loss Theory and the Hedgehog Concept<iframe src="http://www.facebook.com/plugins/like.php?href=http%3A%2F%2Fthetheoryoffatloss.blogspot.com%2F2011%2F03%2Ffat-loss-theory-and-hedgehog-concept.html&layout=standard&show_faces=true&width=450&action=like&font&colorscheme=light&height=80" scrolling="no" frameborder="0" style="border:none; overflow:hidden; width:450px; height:80px;" allowTransparency="true"></iframe><br />
In the book <i>Good to Great</i>, Jim Collins reveals to us the Hedgehog Concept, based on the famous Isaiah Berlin essay "The Hedgehog and the Fox." The story goes as follows.<br />
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The story revolves around the idea that people are categorized as either hedgehogs or foxes. Foxes know many things, but hedgehogs know one big thing.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://lh4.googleusercontent.com/-zGEECy_f-YE/TYaAKcFcuXI/AAAAAAAAAI8/NUXmzOHkcGw/s1600/fox-n-hedgehog.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="229" src="https://lh4.googleusercontent.com/-zGEECy_f-YE/TYaAKcFcuXI/AAAAAAAAAI8/NUXmzOHkcGw/s320/fox-n-hedgehog.jpg" width="320" /></a></div><br />
The fox is cunning and can devise hundreds, if not thousands of strategies for sneaking up on the hedgehog. So, every day the fox comes up with a new plan to pounce on the hedgehog. He circles around the hedgehogs den just waiting for the perfect moment to pounce.<br />
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The hedgehog leaves his den to find food, and the fox has his chance, so he leaps out hoping to surprise and kill the hedgehog using his new plan. Of course, the hedgehog, although he is in danger, is not afraid. He wonders if the fox will ever learn. The hedgehog rolls up into a ball and becomes a sphere of sharp spikes. The fox sees this and realizes he can't do anything or he will get speared... so he retreats and tries to come up with a new plan. Every day, another version of this battle takes place... and every day, the hedgehog wins.<br />
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As Bruce Lee once said, "<span class="body">I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times."</span> <br />
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You see, foxes, according to Berlin, are "scattered or diffused, moving on many levels." What they don't have is a one unifying concept or overall vision. They see the world for all its complexities. Hedgehogs, on the other hand, simplify all these complexities into one basic principle. Every challenge, every dilemma, no matter how complex, is reduced to a simple hedgehog idea. According to Collins, anything that does not relate to the hedgehog idea is irrelevant.<br />
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What does all this talk of hedgehogs and foxes have to do with fat loss? Read on and find out!<br />
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<a name='more'></a>You see, there are two types of "exercisers."<br />
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There are those that bounce around from workout to workout, trying dozens upon dozens of different programs. They are never fully satisfied with the results from the program they are currently following... and this becomes especially apparent when the latest and greatest new workout is released claiming to solve all the problems they are currently having. So, rather than stick with the program, they jump ship... trying out the newer and better than ever workout. This cycle repeats itself and the exerciser is just constantly frustrated. Like the fox, this person never gets the result he or she wants.<br />
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Then there is the person that finds a program and sticks with it to the end. One concept. One program. One result. This person, day in and day out, follows a routine based on one central idea and is almost always satisfied with the end results... just like the hedgehog.<br />
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What type of exerciser are you?<br />
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Now, I want to address fat loss programming very briefly. There are thousands... maybe even millions... of programs, modalities, and pieces of equipment out there that claim to get you the results you want. There is <a href="http://thetheoryoffatloss.blogspot.com/2011/02/fat-loss-theory-running-and-aerobic.html" target="_blank">steady state cardio</a>, Insanity, <a href="http://thetheoryoffatloss.blogspot.com/2010/12/p90x-part-1-absolute-intensity-argument.html" target="_blank">P90X</a>, the <a href="http://thetheoryoffatloss.blogspot.com/2010/12/ab-day-so-cliche.html" target="_blank">Ab Circle Pro</a>, HIIT, high repetition and <a href="http://thetheoryoffatloss.blogspot.com/2010/11/bodybuilding-splits-and-body-part.html" target="_blank">isolative resistance training</a>, circuit training, <a href="http://thetheoryoffatloss.blogspot.com/2011/01/fasted-cardio-part-1-theory-of-fat-loss.html" target="_blank">fasted cardio</a>, etc. In fact, I have written extensively on most of those subjects... if you care to follow the links.<br />
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All of them claim to have some unique science or explanation for why they are the best method for fat loss... but every single one of them misses the broadside of the barn entirely! They are wanting... and if you are like the fox... you will get caught up with all the complexities and all the information, and you will attempt to try each and every program to find out which of them is the best because... how else would you know if you didn't try all of them?!?!?!?<br />
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THAT is the fatal flaw of the fox. The fox doesn't see things as a unified whole and has to try <i>everything</i>.<br />
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Whenever I negatively review a fat loss program (such as <a href="http://thetheoryoffatloss.blogspot.com/2010/12/p90x-part-1-absolute-intensity-argument.html" target="_blank">P90X</a>), there is always, without a doubt, someone who will get angry with me and say, "The program works! Have you even tried it?"<br />
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This argument, if you can even call it that, fails to stir up any kind of emotion in me simply because I have created a hedgehog concept, <i><a href="http://www.amazon.com/Theory-Fat-Loss-Paradigm-Exercise/dp/1456389106?ie=UTF8&tag=tj0fd-20&link_code=btl&camp=213689&creative=392969" target="_blank">The Theory of Fat Loss</a></i>. The power of a well-crafted hedgehog concept is that you do not need to waste your resources attempting to figure out whether things will work or not. You merely need to determine if they relate to the concept. If they do, they are valuable and worth pursuing. If they don't, they are not.<br />
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If you still fail to see my point... imagine this: A man approaches you on the street and asks you to buy cocaine from him. You say, "No thanks, cocaine is bad." He responds, "No, you're wrong. Cocaine is great. All my friends do it, and they have a blast every time, have never gone to jail, and are models of health and wellness. Have you even tried it?" Of course you haven't. Why? You follow the following hedgehog concept:<br />
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<b>Illegal drugs are bad.</b><br />
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But I digress. It is not the modality. It is not the program. Fat loss is about <i>absolute</i> intensity and respecting individual limits. In other words, it is the unique context for every individual that determines how one should go about training to optimize long term and sustainable fat loss. <br />
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I am reminded of another Bruce Lee quote... ""<i>Absorb</i> what is useful. Discard what is not. Add what is uniquely your own."<br />
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There are plenty of programs out there. The one's that will work for YOU all follow one simple concept.<br />
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If you want to find that one BIG thing... that hedgehog concept that will allow you to determine whether any fat loss program is worth pursuing... then look no further. I guarantee that you will not be disappointed.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://www.amazon.com/Theory-Fat-Loss-Paradigm-Exercise/dp/1456389106?ie=UTF8&tag=tj0fd-20&link_code=bil&camp=213689&creative=392969" imageanchor="1" style="margin-left: 1em; margin-right: 1em;" target="_blank"><img alt="The Theory of Fat Loss: A New Paradigm for Exercise" src="http://ws.amazon.com/widgets/q?MarketPlace=US&ServiceVersion=20070822&ID=AsinImage&WS=1&Format=_SL160_&ASIN=1456389106&tag=tj0fd-20" /></a></div><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=tj0fd-20&l=bil&camp=213689&creative=392969&o=1&a=1456389106" style="border: medium none ! important; margin: 0px ! important; padding: 0px ! important;" width="1" />The Theory of Fat Losshttp://www.blogger.com/profile/02784257466507148084noreply@blogger.com0tag:blogger.com,1999:blog-8007351544804173521.post-40607055685178385712011-03-19T00:38:00.001-05:002011-03-19T00:40:42.707-05:00The Theory of Fat Loss: Knowledge Limits to Exercise<iframe src="http://www.facebook.com/plugins/like.php?href=http%3A%2F%2Fthetheoryoffatloss.blogspot.com%2F2011%2F03%2Ftheory-of-fat-loss-knowledge-limits-to.html&layout=standard&show_faces=true&width=450&action=like&font&colorscheme=light&height=80" scrolling="no" frameborder="0" style="border:none; overflow:hidden; width:450px; height:80px;" allowTransparency="true"></iframe><br />
In my opinion, one of the most overlooked parts of <i>The Theory of Fat Loss</i> was the chapter on "knowledge limits." It isn't because the information wasn't important. It wasn't because people couldn't understand it either. The reason is that I basically told people that learning was important. It is a good message I suppose, but it is not really all that practical.<br />
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Oftentimes stories can be used to illustrate a point much more clearly, and now I have one for you. It demonstrates the power of knowledge when it comes to training with limited resources.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-I2GqMgX9lwE/TYQyTj8odfI/AAAAAAAAAIs/dbs0iXctqOU/s1600/Smart%2BBiceps.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-I2GqMgX9lwE/TYQyTj8odfI/AAAAAAAAAIs/dbs0iXctqOU/s320/Smart%2BBiceps.jpg" width="304" /></a></div><br />
<a name='more'></a><br />
So, as you probably know, I made the move from Alabama to Kentucky about a month ago. In Alabama, I had a really nice set up for my gym in my garage. I had ample space in all three dimensions. I had a yard to do Olympic lifting (so I wouldn't worry about cracking the concrete. I had over 600 pounds of free weights. I had roommates who could spot me. Essentially, I had everything I needed (and almost everything I wanted) to write excellent programs for myself and my clients...<br />
<br />
Here in Kentucky, however, I don't have a big garage. I have a bedroom. I also have only 300 total usable pounds of free weights (the weight of the barbell is included as part of that 300). (I do have air conditioning though... which is going to be a plus in the summer). Anyway, here is a picture of what I have to work with.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-BJelb2A0ZpA/TYQ0-KYBJJI/AAAAAAAAAI0/nQTYshU9sI8/s1600/005.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/-BJelb2A0ZpA/TYQ0-KYBJJI/AAAAAAAAAI0/nQTYshU9sI8/s320/005.JPG" width="239" /></a></div><br />
Here are three things I can no longer do that I used to be able to do:<br />
<ol><li>Heavy bilateral lower body exercises (not enough weight)</li>
<li>Olympic lifting (limited space, but more importantly, I have hardwood floors)</li>
<li>Heavy horizontal presses (no spotter for bench, not heavy enough dumbbells)</li>
</ol><br />
You may be thinking that since there are only three movements that I can no longer do, that it isn't that big of a deal. However, considering that my favorite exercise is trap bar deadlifting (and almost all my programs have a day or two per week where bilateral lower body exercises are a core lift), most of my programs have some sort of Olympic movement, and heavy horizontal pressing is almost as important to me as horizontal pulling, then you'd realize the predicament!<br />
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So, after a couple of experimental training sessions with my equipment, I realized I needed to make some changes to my programming if I was going to increase my intensity capacity* for training.<br />
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*Side note... Jake Skrabacz, who played a large part in my book, told me that one of the people who has read the book said that it was "too theoretical." I suppose this is my fault for titling my book "The <b>Theory</b> of Fat Loss." Scientific theory and the <a href="http://en.wikipedia.org/wiki/Theory#Scientific_theories"target="_blank">pedagogical definition</a> of "theories" are completely different. The last time I checked, the overload principle (which is the EXACT same thing as "increasing intensity capacity") is one of the most, if not THE most, accepted principle in the field of exercise science. If you combine overload with other things such as intelligent programming, staying healthy, fixing your posture, and remaining injury free... then you have your indisputable recipe for success. I just don't understand what is so "theoretical" about that. Not only that... but I'm pretty sure my "theory" goes hand in hand with the law of thermodynamics... if that counts for anything.*<br />
<br />
Anyway, what I decided to do was let my creative side take over. Since I couldn't do heavy t-bar deadlifts, I decided I would work on increasing my power. I shifted my focus from absolute strength to speed-strength. So I invented a new exercise... trap-bar dead jumps. It is a deadlift except I jump as high as I can rather than just standing up. (I have <i>just</i> enough rubber flooring where this isn't a problem for the floor). Originally I was a little worried that I might tear my shoulders out of their sockets because of the inertia and the rapid movement... but they felt strong and stable every set and rep so far. My form has also held up very well, and I haven't had any back pain, so this exercise is a keeper for now.<br />
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I also invented another exercise... It solves my second problem. What I did was a TRX rear foot elevated hang clean. I didn't know if this one would work either, but it did. I set up the safety bars on the outside of the power rack in case I lost my balance and needed to drop the bar, put a pad under my knee in case I fell, and then I got to work. This exercise was pretty awesome to do. I wouldn't necessarily recommend it to anyone else, but I love it. It is essentially a single leg Olympic lift... if I can use that term. It also challenges your balance and really makes you focus on form. Since the load I used wasn't all that much, I didn't need to toss the bar after each rep. So far, so good. That's another keeper.<br />
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Finally, for my heavy horizontal press, I just "borrowed" some knowledge from the powerlifting world. I did a pin press. Rather than do complete reps of bench press, you just lift from the supports in the power rack. It is basically a dead lift but for horizontal pressing. It is a "concentric only" lift that helps train your ability to lock out your bench press. I'm not using it for that purpose. I'm using it because I have no spotter! See, if I can't do a rep, that's okay because I can just rest it on the pins without crushing myself. Again, so far, so good.<br />
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So, as you can tell, a little knowledge on how to modify your lifts due to limited equipment or spacing can go a long way when it comes to programming and can keep you on the path to fat loss success or whatever else your fitness goal may be.<br />
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What do you think? Have you ever needed to modify your training for any reason such as a change of scenery, a lack of time, or an injury? Leave a comment and tell me what you did.The Theory of Fat Losshttp://www.blogger.com/profile/02784257466507148084noreply@blogger.com1tag:blogger.com,1999:blog-8007351544804173521.post-72057552443929637312011-03-09T12:16:00.000-06:002011-03-09T12:16:38.487-06:00The Theory of Fat Loss: Author InterviewHello everyone! <br />
<br />
I just wanted to share with you today my interview with Erik Rokeach from Fitness Business Interviews. In that interview, I discuss how I got started as a fitness professional, my growth in the industry, what inspired me to write a book, how I went about inventing a fitness product that doesn't suck, and a whole bunch of other things. I hope you enjoy it.<br />
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You can check it out here:<br />
<a href="http://www.fitnessbusinessinterviews.com/how-year-old-tim-ward-crushing-fitness-industry/"target="_blank">Fitness Business Interviews</a>The Theory of Fat Losshttp://www.blogger.com/profile/02784257466507148084noreply@blogger.com0tag:blogger.com,1999:blog-8007351544804173521.post-30760086038793819982011-03-05T15:38:00.004-06:002011-03-06T17:28:48.304-06:00Fat Loss Theory: Evaluating the Effectiveness of Bootcamps<iframe allowtransparency="true" frameborder="0" scrolling="no" src="http://www.facebook.com/plugins/like.php?href=http%3A%2F%2Fthetheoryoffatloss.blogspot.com%2F2011%2F03%2Ffat-loss-theory-evaluating.html&layout=standard&show_faces=true&width=450&action=like&colorscheme=light&height=80" style="border: medium none; height: 80px; overflow: hidden; width: 450px;"></iframe><br />
If you have known me for a long time, you probably know how much I dislike group fitness classes such as bootcamps. Why? Here is what you typically get...<br />
<br />
-A trainer who doesn't know how to coach movement<br />
-A trainer who doesn't know how to program<br />
-A trainer who doesn't know how to progress and regress exercises<br />
-A bunch of clients who get injured or who need personal attention so they don't hurt themselves... but who don't get that attention because of factors 1 and 2<br />
-A bunch of clients who do not get results<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-Mc-y6NxBwLI/TXKjEqsmbrI/AAAAAAAAAIk/KKH-Ip9Stqo/s1600/Fat%2BCamp.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="181" src="http://1.bp.blogspot.com/-Mc-y6NxBwLI/TXKjEqsmbrI/AAAAAAAAAIk/KKH-Ip9Stqo/s200/Fat%2BCamp.jpg" width="200" /></a></div><br />
Now, if you have read my book, <i>THE Theory of Fat Loss</i>, then you know the following.<br />
<br />
1) Individualization is king<br />
2) Absolute (and not relative) intensity is the true determinant of how effective an exercise program will be.<br />
3) If you aren't preventing injury and breaking through limits, you are wasting your time.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://www.amazon.com/Theory-Fat-Loss-Paradigm-Exercise/dp/1456389106?ie=UTF8&tag=tj0fd-20&link_code=bil&camp=213689&creative=392969" imageanchor="1" style="margin-left: 1em; margin-right: 1em;" target="_blank"><img alt="The Theory of Fat Loss: A New Paradigm for Exercise" src="http://ws.amazon.com/widgets/q?MarketPlace=US&ServiceVersion=20070822&ID=AsinImage&WS=1&Format=_SL160_&ASIN=1456389106&tag=tj0fd-20" /></a></div><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=tj0fd-20&l=bil&camp=213689&creative=392969&o=1&a=1456389106" style="border: medium none ! important; margin: 0px ! important; padding: 0px ! important;" width="1" /><br />
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I never thought that you could run a group fitness class that was effective at addressing all these factors... that is... until recently...<br />
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<a name='more'></a>You see, over the past year, I have gotten to know several of the top 5% of trainers in the industry (and for the love of God, I am not referring to <a href="http://thetheoryoffatloss.blogspot.com/2010/10/jillian-michaels-bad-actress-not-fat.html" target="_blank">Jillian Michaels</a>). These are the people that do two things... 1) Get their clients excellent results; 2) Have massively successful businesses. <br />
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In fact, over the past 2 days, I was sitting in a room with several of these people at my first fitness business mastermind event in Louisville, KY. People you may not yet have heard of like Luka Hocevar, Kori and BJ Bliffert, Ryan Ketchum, Wil Fleming, Steve Krebs, Rob and Tyler English, Art McDermott, Vince Gabriele, and Kyle Harrod are absolutely dominating their local markets and putting all those less than stellar gyms out of business once and for all.<br />
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What is so different about their bootcamps that set them apart from everybody else? Why do essentially none of their clients get injured? Why do they have the highest referral rates of any gyms in the country? It's simple. They over deliver on results.<br />
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Here is a list of just a small sample of things they provide that nobody else is doing:<br />
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1. Personal assessments for each and every new client<br />
2. Mandatory orientation for all new clients before they are allowed to ever step foot in class <br />
3. Foam rolling, corrective stretching, and activation to start off each bootcamp session<br />
4. Progressions and regressions of every single exercise in bootcamp so that all clients, regardless of skill or ability can participate safely and effectively <br />
5. Nutritional consultation and grocery store tours for all members<br />
6. Coaches who are dedicated to continuing education<br />
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Most importantly, however, they have all created a culture where success is the ONLY option. If you aren't getting results in one of their classes, they find out why (really, they do) and give you the tools you need to be successful... You might think that the monthly costs of these bootcamps would be outrageous. Honestly, they should be charging much much more for their services, but they aren't. They don't because they don't just want to make money from the rich. They want every person that walks through the door to be able to afford success.<br />
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Read that list again. Do you know anybody that is doing anything close to that? If not, you might want to re-evaluate your options...<br />
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So, I leave you with one question... use this to determine whether your group fitness class or bootcamp is going to be effective...<br />
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Are people getting results, or are they just getting tired?<br />
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Tell me about your experiences and let me know what you think... (and, if you are a fitness professional and want to explode your fitness business like these guys have, check this out: <a href="http://fitbusinessinsider.com/the-best-fitness-business-building-blog-post-ever/" target="_blank">Fit Business Insider</a>)The Theory of Fat Losshttp://www.blogger.com/profile/02784257466507148084noreply@blogger.com0