7 Tips To Be INSANELY Strong

– WE will NEVER be strong enough and no one will ever convince me otherwise. There will never be a time when I say I am strong enough because when that happens it means motivation is lost.

– You can gain INSANE strength without an INSANE gain in size. Yes, some size will come with all strength gains, but fearing the idea of looking like a bodybuilder is not valid for 99% of people working out in the gym. So, don’t fear heavy weights!!

– As you increase strength, you increase lean body mass making us look better and more defined.

Time to get strong:

1. You must look at each session as a way to make progress and fight for progress at every session. An extra rep here and there goes a long way. Being content with your weights is a sign that you are NOT getting stronger. Fight for progress

2. If you want to be strong and lean you have to eat that way. No one is getting stronger and leaner and polishing off a sleeve of Oreo’s. We must eat lean: chicken, veggies, protein, fruit, eggs, fish, etc…

3. You must be willing to train around injuries and “tweaks”. We all get what I call an “exercise tweak”, it’s when you did something, even with good form and some part of your body hurts or just feels off the next few days. Its not an injury, it’s a tweak and you need to know how to train around this so you don’t make it worse and you continue to make progress.

4. You must be willing to do what others are not willing to do to make insane progress. This means not missing ANY sessions, stretching and recovering on off days, and eating right. It all matters in the end!!

5. Know that numbers mean nothing. Just because you have not done it before doesn’t mean that you can’t until you try. I have never done (input anything here) but you can try with the correct program. Just because you never ran a 5K in under 20 minutes, never used a 70lb kettlebell in squats, or never lost those last 5lbs doesn’t mean that you can’t. It just means that you haven’t been on the right program, haven’t worked hard enough, or just need more time.

6. You must be passionate about being strong. PASSION DRIVES SUCCESS. No super successful person ever got there because they hated what they did. They fought each day to get their because they had passion and being strong is no different.

7. This is probably my favorite. Realize that there is no reason not to hit your goals, JUST EXCUSES. With the exception of some sort of serious injury or illness there is no reason not to hit your goals over time as long as they are reasonable. How many times have we said we are too busy, too tired, something better to do, etc…. ALL excuses no matter how valid they may or may not be at the moment.

 

The TRUTH About Muscle Soreness

This is something that EVERYONE reading this blog can relate to. At some point in our lives we have been sore and probably sore enough to last a few days, I know I have. I remember 3 occasions when I got so sore it took 5 days to return to normal. It was horrible and not something that I encourage. Soreness is however a “sign” for most people that what they are doing in the gym is in fact actually doing something. BUT, like the scale to weight loss, soreness to results is not what it seems.

First, lets actually talk about what being sore really is. Most people when they first start or try something new get sore within 12-36 hours and the soreness lasts from 24-72 hours. What this soreness actually is, is DOMS or “delayed onset of muscle soreness”. When you are sore you are literally tearing your muscles which is why you get sore but also why you get stronger. The muscles micro-tear, recover in 24-72 hours just a little stronger, and then get to do it again and again with each subsequent workout.

What if you don’t get sore, does it mean you did nothing? No absolutely not, in fact as you continue to train the same muscles in the same program soreness should become less pronounced. If you get sore after each session 3-4 weeks after starting then something is wrong. In fact just because you get sore doesn’t mean you had a good workout either, it just means that you did something new or may not be used to the heavy weights yet.

So, being sore or not being sore is not really a clear indication of workout benefit. You could be sore simply because you tried something new or you may not be sore because you have adapted to your workout program. Nutrition and water also play a critical role in muscle soreness. Lastly, being sore can also be looked at negatively if you are an athelte or competitive runner as it hinders the next days workout. Here is a list of pro’s and con’s when it comes to muscle soreness

Pros

1. It means that you are new, tried something new, or pushed yourself so soreness is perfectly normal.

2. Being sore within reason is normal and a sign that you pushed yourself and should last 24-48 hours.

3. The more frequently you train the better adapted your body gets to dealing with soreness.

 

Cons:

1. If you are sore for days this is not good because it means that you can not workout as hard 2, 3 or 4 days later, so lets keep those DOMS in check

2. Extreme soreness will also impact your day to day life, mood, and nutrition. If you have ever been sore for 5 days you will know what I mean.

So, being sore is perfectly normal. For the begginner being VERY sore the first week is normal and should dwindle as you continue to workout. Do not judge the effectiveness of your workouts on how sore you may or may not be, but rather on how much progress you are making each month in relationship to your goals.

Fast Track To Success or Hot Water

Its a fact, most diets fail or are unsustainable in the long run!! Its a fact, people that opt for a lifestyle change for the long run are more successful than those who opt for a quick fix diet. Not every plan works out and we are giving you 5 surefire warning signs to know if your diet and lifestyle changes are on the fast track to success or in hot water.

1. You make the decision to go on a diet or change your eating/nutrition for the better. The warning sign that you might risk failing: You make every change in 24hrs!! Think about it this way, would you go out tomorrow and play sports professionally without years of experience and practice? The first day or two might seem great but then reality hits and we realize we are sore, tired, and miserable. Doing it all in 24 hours because we are excited is the same deal. In a week or so reality hits for most people and we realize that this HUGE change is not sustainable. Instead opt to make a small change every week to slowly but surely achieve success.

2. You start to cut back on portions to reduce calories. The warning sign: you are always hungry because you went too far in the opposite direction. Cutting calories in half is a recipe for a very hungry and cranky person, when you do it all at once. If you are cutting calories first thing is first, track what you are eating and then start to cut calories by 100-200, stay with that for a 7-10 days and see how you feel. Don’t cut out 1000 calories all at one go as this can backfire on you and in the end cause more harm then good.

3. You increase your veggies, fruits, and protein and cut out sweets and bad carbs. The warning sign that you may not be doing it right: you are constantly craving sweets and salt everyday, all day. If you used to eating sweats everyday then a more practical solution would be to cut out sweats every other day for 2-weeks and build on that. Cravings are horrible and often lead to overeating and indulging later on.

4. Sometimes we begin or increase or exercise routine to burn more calories and lose weight. The warning sign: your only reason for exercising is so that you can maintain what you eat. This is more typically the person who doesn’t want to change what they eat or thinks that if they just do more exercise it will equal out or create a caloric deficiet. Sometimes it will, but most times it won’t. We MUST combne exercise and nutrition together. Nutrition is and always will be the make or break between losing, maintaining, and gaining weight.

5. You find a coach, support group, or nutritionist to help you out and get you results. Warning sign: You don’t really know why you hired them and you think that just because you are paying soemone means you will get results. I know this sounds odd but think about it. Say someone hires a trainer to coach them and work with them on exercise. They tell you to do 2 days of strength and 3 days of cardio. Just because you hired that person doesn’t mean weight loss all of a sudden happens. YOU still have to put the time and effort in to make it happen. Trainers and nutritionists can only show you the way, YOU must make it happen.

Lose Belly Fat With These 5 Tips

1. Avoid sugar as much as possible, of course we are talking about refined sugar here, not fruits 🙂 This includes but is not limited to cookies, sugary cereals, cakes, ice cream, and the dreaded liquid sugar (sodas and most sports drinks). Avoiding these types of foods or restricting them within your diet can prove to be a successful way to shed the pounds and belly fat. No good comes from eating these sugars and in fact its been shown that as you eat more sugar you can become almost addicted to it!!

Goal: Start small and work your way up, eliminate 10-20g of sugar each day and work from there eliminating more sugar every week or two.

2. Try taking more walks to supplement your strength and cardio program. No doubt I am an advocate for high intensity cardio and metabolic strength training. At the end of the day the harder and more intense you workout the more calories you will burn which leads to fat lose. Try adding in 1-2 days/week of 20-30 minutes of walking to aid in belly fat lose. Walking typically burns more stored fat, especially if you can do in a fasted state.

Goal: Add a day or two of walking the dog or add in a few 10 minute bouts at work, especially before lunch. The best part is that you really won’t sweat either and can get right back to work.

3. Low Carb, High Protein, Moderate Fats= FAT LOSS. More times than not we consume to many carbs and fats, not enough protein, and don’t exercise enough to burn off the carbohydrates. A low carb diet is not a fad but a proven healthy lifestyle. Think about, if we kick out the breads, pastas, rice, cereals, and the above mentioned sugars whats left: fruits and veggies thus making our daily consumption of food lower in carbs and healthier by default.

Goal: Figure out how many carbs you eat each day. Then start to take out the “bad” carbs slowly.

4. Make sure to eat 4-6 meals/day. Whether you eat one meal of 1800 calories or spread that over the day it doesn’t really matter, you still eat it. What does matter is that multiple, small meals, tend to leave us satisfied and often prevent cravings of sugars and salty foods which is most important.

5. When you perform your strength training try to do 90% of it either standing or supporting your bodyweight, such as a pushup or plank. Sitting on a bench or using a machine burns rough 30% less calories. Oh yeah, this should go without saying but between sets DO NOT sit down. When you use a machine or sit on a bench you are much more likely tto remain seated vs standing.

 

Rest, Recovery, and Intensity

A while back I posted on facebook about earning your rest between workout sets and I couldn’t have been more serious. If you feel the need to continue to train or do some sort of cardio between work sets, stations, or exercises YOU DID NOT WORK HARD ENOUGH. What I mean is that if you still have the energy you did not give 100% to the exercise you were doing. Your recovery time is just that, a time to recovery, catch your breathe, and get ready for the next bout of exercise. Its not a time to continue to work, otherwise where is the rest and recovery between sets?

This is such an important yet overlooked part of training because the people that we see get really good results IN the facility give it 100% till the very end of every exercise, station, and workout. They don’t stop 5 seconds early, they don’t start stations late, and they work hard enough to EARN their rest between sets and stations. This is the difference maker between getting strong and getting results and getting really strong, ripped, defined, and looking awesome. Its the extra effort at every workout, every time you train. We can only reap from workouts what we put into them and its entirely on us.

If you think you need to workout longer to get results the real problem probably lies with the intensity at which you work. Think about it, if you had 20-minutes to workout don’t you think that if you did sprints or some high intensity strength circuit that you could really tire yourself out? I know that I sure could AND can get benefits from doing it. On the other hand I could also do the same with an hour long session. The difference is in the intensity that I use. The shorter the time period the higher the intensity.

My Point?? If you already workout for 45-minutes the answer to more/better results is not about increasing your workout time to 60 or 75 minutes but increasing the amount of effort that you put into each exercise. If you went for an hour the intensity level would drop because of the added time. You can’t sprint for 45-minutes but you can walk or jog it. Don’t get caught up in how much time you do something for or the length of a session but rather what you put into that sessions and what you get out of it. There is nothing wrong with a 20 minute nor a 60 minute workout session, it all depends on how you use that time effectively.

 

 

« Previous Entries