Real heros!
Please pray for them daily as they stand in harms way.
God bless,
Steve
Thursday, May 29, 2008
Wednesday, May 28, 2008
What’s Wrong with a Little Compromise?
On my blog not long ago I posted an article relative to this subject of compromise, along with some of my thoughts. In this discourse I’d like to further expound on it a bit and illustrate a few more key points. The crux of the message will hopefully answer the question: “When is compromise ever merited?”
But first, a joke: A guy gets pulled by a motorcycle cop. You know the kind; tough, no smile or neck, mirrored sunglasses and bugs stuck to his chin. As the police officer arrives at the vehicle, he asks for the guy’s license and registration. The man inquires, “Why did you pull me over?”
“For failure to completely stop at the sign, sir. You rolled through it, instead.”
The guy looks at the cop, gives a little smirk and says, “I slowed down…isn’t that good enough? I mean, what’s the difference?”
At this point the cop pulls his baton and begins to hit the guy in the head. After about five solid blows, he asks, “Now sir, would you like me to slow down or to stop?”
Is compromise ever a good idea?
Perhaps there are instances in the business realm where compromise may be in the best interest of all parties involved. In a familial setting, one where Mom wants to eat Chinese food, Dad wants Mexican and the kids all want burgers, Italian may be a good compromise. But what about compromise in the fitness arena?
In my years of service as a fitness professional I’ve encountered many types of people. Roughly ninety percent of them utilize my services for the hopeful attainment of a singular endeavor: fat loss. And why not? It’s the single hottest issue in health and fitness today. Therefore, with regard to fat loss and the achievement of that goal, ask yourself this question: “Is compromise ever a good idea?”
I’m going to tell you something that you may not have ever heard. You may even be offended by it.
Ready?
Most fitness trainers are useless in terms of helping the client reach their fat loss goals.
Why is this?
Here’s another one for you: Most people who say they want to shed unwanted pounds of fat never succeed. Why is this?
In any organization in the business world with two or more people, in order to get a project completed, a budget O.K.’d, something sold, it is understood that you must compromise. In these situations, and in order to “get it done,” it seems that half is better than none. The refusal to compromise means that nothing would happen, right? Therefore this desire to simply “make it happen” explains why the world of goods and services is so fraught with mediocrity.
It also explains why things that stand out and that are extraordinary excel and subsequently do so well. Could this maxim of business knowledge therefore have some transference of inspiration into the arena of fitness? Let’s delve into it a little deeper…
Compromise actually corrupts the things you are trying to achieve.
Think about it: Many people make “New Years Resolutions” each and every year. Let’s imagine a guy named Lenny who says, “This is the year I reach (insert goal here)!” However, somewhere along the way, he loses his momentum. His enthusiasm wanes dramatically and ultimately he compromises his resolve. It’s at this point, like millions of other “Lenny’s” out there he falls back into his comfortable life of complacency and mediocrity.
That is what makes finding someone who actually achieves their resolutions so refreshing; so remarkable. It’s because so few ever actually do it!
Assuming Lenny follows this pattern for twenty years, which would be better: A) to actually put forth the effort (proper diet, exercise, sleep, etc) and produce consistent results or, B) to yo-yo in weight and frustration for years to come?
Which is more taxing on the body? Doing it right or doing it halfway?
Which is more likely to benefit the individual, both now and in the long term?
Which will solidify in his mind that he is capable of accomplishment and worthy of its’ reward?
I do most of my training in group fitness settings. Some call them “boot-camps”, although I do not like that particular term. I prefer the term “fit camps.” It has a less than militaristic feel to it. Don’t get me wrong, I have the highest regard and respect for our fighting men and women, and I pray for them each and every night. I just don’t think that the average “Joe” or “Jane” wants to train like a soldier. But I digress…
Why is it that some individuals can make great gains from a training program while others on the same program struggle to make gains? They may have the same training age, fiber make-up, have the same eating and recovery patterns, but yet do not see similar progress or gains in training. What, pray-tell, could be the missing link in their training regime?
I believe it is an insidious culprit that I am discussing here: It’s their quality and commitment to effort and consistency. They simply compromise.
In group training, like my Firestorm Fitness Systems Fat Burning Fit Camps, most every individual within the group receives the same nutritional advice and training program. For some of the individuals there are minor tweaks here and there based upon their injury history, training experience and/or body type. Even though everybody has virtually the same training program, how come the same improvements aren't seen across the board?
The variables I mentioned before obviously play a large role in how an individual responds to training, but I often see that the major issue is that the people who don't improve as much simply just don't work hard enough. Consistent hard work and effort are extremely vital to making physical and mental improvements in training, as well as in life. If these components are missing in my clients and athletes, it is my job to encourage them to strive for more so as get this out of them.
My reputation, integrity and credibility are on the line with each and every individual I am blessed to call a client. When they succeed, I succeed. When they do not, at some level I have failed them. It’s that simple. I will not compromise in my resolve to give them my all.
Let’s get back to my original comments: I have found that there are two types of individuals when it comes to the subject of compromise and their efforts to succeed:
The first are the ones that are easy to coach because they give everything they have in everything they do.
They consistently eat well and follow the nutritional “plan” for success.
They give their maximum effort on every rep, set and exercise.
They are the folks who are very special and easy to coach.
They make my job easy and are natural leaders.
The second type of individual is the one who gives an all out effort…occasionally.
They either don't understand or know how to push their limits and thresholds and actually hold themselves back.
They see hard work ahead and their mind and body begins to shut down.
They don't allow themselves to be fully engaged in what they are doing, in their training, diet, sleep patterns, etc.
For me, seeing someone obtain their goals because of their resolve and their refusal to compromise is truly extraordinary. Many trainers can’t replicate these kinds of results in their clients because they, themselves, have compromised what works and produces results for what the latest trend is or what looks “cool.” Much of the so called “functional training” criteria falls into this particular category.
Helping a client to correct muscular imbalances or alleviate impingement disorders is fine, if that is what the client came to me to achieve. So, why would I train someone in that manner if they want to lose 30 pounds of fat? Circus acts and wobble boards aren’t going to get the job done.
I can hear it now. Some of my friends in the fitness industry are reading this and thinking, “He’s talking about me!” Maybe I am…maybe not. I’ve been in the fitness and health arena for nearly 30 years. I’ve seen this sort of activity for years, decades even.
Please don’t get me wrong, I’m also not tooting my own horn. Sure, I’ve had lots of clients reach their fat loss goals. They were the ones who listened to the voice of experience and wisdom and did not compromise their responsibility with respect to:
But first, a joke: A guy gets pulled by a motorcycle cop. You know the kind; tough, no smile or neck, mirrored sunglasses and bugs stuck to his chin. As the police officer arrives at the vehicle, he asks for the guy’s license and registration. The man inquires, “Why did you pull me over?”
“For failure to completely stop at the sign, sir. You rolled through it, instead.”
The guy looks at the cop, gives a little smirk and says, “I slowed down…isn’t that good enough? I mean, what’s the difference?”
At this point the cop pulls his baton and begins to hit the guy in the head. After about five solid blows, he asks, “Now sir, would you like me to slow down or to stop?”
Is compromise ever a good idea?
Perhaps there are instances in the business realm where compromise may be in the best interest of all parties involved. In a familial setting, one where Mom wants to eat Chinese food, Dad wants Mexican and the kids all want burgers, Italian may be a good compromise. But what about compromise in the fitness arena?
In my years of service as a fitness professional I’ve encountered many types of people. Roughly ninety percent of them utilize my services for the hopeful attainment of a singular endeavor: fat loss. And why not? It’s the single hottest issue in health and fitness today. Therefore, with regard to fat loss and the achievement of that goal, ask yourself this question: “Is compromise ever a good idea?”
I’m going to tell you something that you may not have ever heard. You may even be offended by it.
Ready?
Most fitness trainers are useless in terms of helping the client reach their fat loss goals.
Why is this?
Here’s another one for you: Most people who say they want to shed unwanted pounds of fat never succeed. Why is this?
In any organization in the business world with two or more people, in order to get a project completed, a budget O.K.’d, something sold, it is understood that you must compromise. In these situations, and in order to “get it done,” it seems that half is better than none. The refusal to compromise means that nothing would happen, right? Therefore this desire to simply “make it happen” explains why the world of goods and services is so fraught with mediocrity.
It also explains why things that stand out and that are extraordinary excel and subsequently do so well. Could this maxim of business knowledge therefore have some transference of inspiration into the arena of fitness? Let’s delve into it a little deeper…
Compromise actually corrupts the things you are trying to achieve.
Think about it: Many people make “New Years Resolutions” each and every year. Let’s imagine a guy named Lenny who says, “This is the year I reach (insert goal here)!” However, somewhere along the way, he loses his momentum. His enthusiasm wanes dramatically and ultimately he compromises his resolve. It’s at this point, like millions of other “Lenny’s” out there he falls back into his comfortable life of complacency and mediocrity.
That is what makes finding someone who actually achieves their resolutions so refreshing; so remarkable. It’s because so few ever actually do it!
Assuming Lenny follows this pattern for twenty years, which would be better: A) to actually put forth the effort (proper diet, exercise, sleep, etc) and produce consistent results or, B) to yo-yo in weight and frustration for years to come?
Which is more taxing on the body? Doing it right or doing it halfway?
Which is more likely to benefit the individual, both now and in the long term?
Which will solidify in his mind that he is capable of accomplishment and worthy of its’ reward?
I do most of my training in group fitness settings. Some call them “boot-camps”, although I do not like that particular term. I prefer the term “fit camps.” It has a less than militaristic feel to it. Don’t get me wrong, I have the highest regard and respect for our fighting men and women, and I pray for them each and every night. I just don’t think that the average “Joe” or “Jane” wants to train like a soldier. But I digress…
Why is it that some individuals can make great gains from a training program while others on the same program struggle to make gains? They may have the same training age, fiber make-up, have the same eating and recovery patterns, but yet do not see similar progress or gains in training. What, pray-tell, could be the missing link in their training regime?
I believe it is an insidious culprit that I am discussing here: It’s their quality and commitment to effort and consistency. They simply compromise.
In group training, like my Firestorm Fitness Systems Fat Burning Fit Camps, most every individual within the group receives the same nutritional advice and training program. For some of the individuals there are minor tweaks here and there based upon their injury history, training experience and/or body type. Even though everybody has virtually the same training program, how come the same improvements aren't seen across the board?
The variables I mentioned before obviously play a large role in how an individual responds to training, but I often see that the major issue is that the people who don't improve as much simply just don't work hard enough. Consistent hard work and effort are extremely vital to making physical and mental improvements in training, as well as in life. If these components are missing in my clients and athletes, it is my job to encourage them to strive for more so as get this out of them.
My reputation, integrity and credibility are on the line with each and every individual I am blessed to call a client. When they succeed, I succeed. When they do not, at some level I have failed them. It’s that simple. I will not compromise in my resolve to give them my all.
Let’s get back to my original comments: I have found that there are two types of individuals when it comes to the subject of compromise and their efforts to succeed:
The first are the ones that are easy to coach because they give everything they have in everything they do.
They consistently eat well and follow the nutritional “plan” for success.
They give their maximum effort on every rep, set and exercise.
They are the folks who are very special and easy to coach.
They make my job easy and are natural leaders.
The second type of individual is the one who gives an all out effort…occasionally.
They either don't understand or know how to push their limits and thresholds and actually hold themselves back.
They see hard work ahead and their mind and body begins to shut down.
They don't allow themselves to be fully engaged in what they are doing, in their training, diet, sleep patterns, etc.
For me, seeing someone obtain their goals because of their resolve and their refusal to compromise is truly extraordinary. Many trainers can’t replicate these kinds of results in their clients because they, themselves, have compromised what works and produces results for what the latest trend is or what looks “cool.” Much of the so called “functional training” criteria falls into this particular category.
Helping a client to correct muscular imbalances or alleviate impingement disorders is fine, if that is what the client came to me to achieve. So, why would I train someone in that manner if they want to lose 30 pounds of fat? Circus acts and wobble boards aren’t going to get the job done.
I can hear it now. Some of my friends in the fitness industry are reading this and thinking, “He’s talking about me!” Maybe I am…maybe not. I’ve been in the fitness and health arena for nearly 30 years. I’ve seen this sort of activity for years, decades even.
Please don’t get me wrong, I’m also not tooting my own horn. Sure, I’ve had lots of clients reach their fat loss goals. They were the ones who listened to the voice of experience and wisdom and did not compromise their responsibility with respect to:
- Training – they showed up each session ready to go and to go full out. They did not compromise in their days off or slack off when they could have. They set their sights on a goal and went for it full throttle.
- Diet – The followed the 90% rule in their “Accountability Chart”, meals preparation, planning and implementation. They didn’t compromise and say, “Well, just a little bit won’t hurt”, or worse, “Well, I’ve already blown it. Why not?”
- Social Accountability and Interaction – They didn’t compromise in seeking assistance from people in the same boat as they were. They sought out and found accountability partners to encourage them and to which they could be an encouragement.
- Follow Through – They listened to the advice and instruction given and followed it. Period.
It doesn’t take a lot to be extraordinary, just a little bit. At 211 degrees water is just hot; just one more degree and it will boil. Just one little degree and it is transformed from plain old hot water to
Compromise keeps you from that “one more degree.” Compromise keeps you mired in mediocrity…average…ordinary.
I encourage you to step out of the crowded valley of ordinary and strive for the sparsely populated mountain of extraordinary. It is sparsely populated for one simple reason: No compromise!
Here’s a comment to athletes on fat loss and compromise from one of my colleagues in the strength and conditioning field,
You ain’t a sissy, are you?
God bless,
SP
Tuesday, May 27, 2008
I'm currently on vacation
Puns Intended!
1. Two antennas met on a roof, fell in love and got married. The ceremony wasn't much, but the reception was excellent.
2. A jumper cable walks into a bar. The bartender says, "I'll serve you, but don't start anything."
3. Two peanuts walk into a bar, and one was a salted.
4. A dyslexic man walks into a bra.
5. A man walks into a bar with a slab of asphalt under his arm, and says "A beer please, and one for the road."
6. Two cannibals are eating a clown. One says to the other: "Does this taste funny to you?"
7. "Doc, I can't stop singing 'The Green, Green Grass of Home." "That sounds like Tom Jones Syndrome." > "Is it common?" "Well, It's Not Unusual."
8. Two cows are standing next to each other in a field. Daisy says to Dolly, "I was artificially inseminated this morning." "I don't believe you," says Dolly. "It's true; no bull!" exclaims Daisy.
9. An invisible man marries an invisible woman. The kids were nothing to look at either.
10. Deja Moo: The feeling that you've heard this bull before.
11. I went to buy some camouflage trousers the other day, but I couldn't find any.
12. A man woke up in a hospital after a serious accident. He shouted, Doctor, doctor, I can't feel my legs!" The doctor replied, "I know you can't, I've cut off your arms!"
13. I went to a seafood disco last week...and pulled a mussel.
14. What do you call a fish with no eyes? A fsh.
15. Two fish swim into a concrete wall. The one turns to the other and says, "Dam!"
16. Two Eskimos sitting in a kayak were chilly, so they lit a fire in the craft. Unsurprisingly, it sank, proving once again that you can't have your kayak and heat it too.
17. A group of chess enthusiasts checked into a hotel, and were standing in the lobby discussing their recent tournament victories. After about an hour, the manager came out of the office, and asked them to disperse. "But why," they asked, as they moved off.
"Because," he said, "I can't stand chess-nuts boasting in an open foyer."
18. A woman has twins, and gives them up for adoption. One of them goes to a family in Egypt , and is named "Ahmal." The other goes to a family in Spain ; they name him "Juan." Years later, Juan sends a picture of himself to his birth mother. Upon receiving the picture, she tells her husband that she wishes she also had a picture of Ahmal. Her husband responds, "They're twins! If you've seen Juan, you've seen Ahmal."
19. Mahatma Gandhi, as you know, walked barefoot most of the time, which produced an impressive set of calluses on his feet. He also ate very little which made him rather frail and with his odd diet, he suffered from bad breath. This made him. (Oh, man, this is so bad, it's good) .... A super-calloused fragile mystic hexed by halitosis.
20. And finally, there was the person who sent this link of 20 different puns to his friends, with the hope that at least ten of the puns would make them laugh. No pun in ten did.
1. Two antennas met on a roof, fell in love and got married. The ceremony wasn't much, but the reception was excellent.
2. A jumper cable walks into a bar. The bartender says, "I'll serve you, but don't start anything."
3. Two peanuts walk into a bar, and one was a salted.
4. A dyslexic man walks into a bra.
5. A man walks into a bar with a slab of asphalt under his arm, and says "A beer please, and one for the road."
6. Two cannibals are eating a clown. One says to the other: "Does this taste funny to you?"
7. "Doc, I can't stop singing 'The Green, Green Grass of Home." "That sounds like Tom Jones Syndrome." > "Is it common?" "Well, It's Not Unusual."
8. Two cows are standing next to each other in a field. Daisy says to Dolly, "I was artificially inseminated this morning." "I don't believe you," says Dolly. "It's true; no bull!" exclaims Daisy.
9. An invisible man marries an invisible woman. The kids were nothing to look at either.
10. Deja Moo: The feeling that you've heard this bull before.
11. I went to buy some camouflage trousers the other day, but I couldn't find any.
12. A man woke up in a hospital after a serious accident. He shouted, Doctor, doctor, I can't feel my legs!" The doctor replied, "I know you can't, I've cut off your arms!"
13. I went to a seafood disco last week...and pulled a mussel.
14. What do you call a fish with no eyes? A fsh.
15. Two fish swim into a concrete wall. The one turns to the other and says, "Dam!"
16. Two Eskimos sitting in a kayak were chilly, so they lit a fire in the craft. Unsurprisingly, it sank, proving once again that you can't have your kayak and heat it too.
17. A group of chess enthusiasts checked into a hotel, and were standing in the lobby discussing their recent tournament victories. After about an hour, the manager came out of the office, and asked them to disperse. "But why," they asked, as they moved off.
"Because," he said, "I can't stand chess-nuts boasting in an open foyer."
18. A woman has twins, and gives them up for adoption. One of them goes to a family in Egypt , and is named "Ahmal." The other goes to a family in Spain ; they name him "Juan." Years later, Juan sends a picture of himself to his birth mother. Upon receiving the picture, she tells her husband that she wishes she also had a picture of Ahmal. Her husband responds, "They're twins! If you've seen Juan, you've seen Ahmal."
19. Mahatma Gandhi, as you know, walked barefoot most of the time, which produced an impressive set of calluses on his feet. He also ate very little which made him rather frail and with his odd diet, he suffered from bad breath. This made him. (Oh, man, this is so bad, it's good) .... A super-calloused fragile mystic hexed by halitosis.
20. And finally, there was the person who sent this link of 20 different puns to his friends, with the hope that at least ten of the puns would make them laugh. No pun in ten did.
Thursday, May 22, 2008
Less is More
When it comes to exercise, most conventional wisdom states that "more is better." But, an overwhelming amount of research in recent years has shown that long cardio workouts are not only a waste of time, they can actually cause health problems.
I recommend you place the emphasis of your training on the intensity of your exercise rather than the duration. This is the way I structure the routines in the Firestorm Fitness Systems Fat Burning Fit Camps.
If you're not currently attending the classes, may I respectfully recommend that you make doing this one of your health resolutions for the remainder of 2008? This one change will not only improve your heart and lung capacity and your overall health, but also it's the best way I know to quickly shed fat.
Where did we get the notion that jumping on the Stairmaster or Elliptical Trainer was the way to go for fat loss? I think I know:
Way back in the 60's, Dr. Ken Cooper did some research that showed that aerobic exercise was good for your heart. We'll go into the basis for this research some other time.
Thus began the "aerobics" craze.
In 1987, the same Ken Cooper found that "people who followed my exercise guidelines exactly, but ignored their diet and their weight, had heart attacks by age 55."
O.K., I ain't the sharpest knife in the drawer, but if you're following exercise guidelines EXACTLY, shouldn't there be a reduction in weight? And wouldn't following the guidelines EXACTLY lead one to have a dietary guideline as well?
In 1992, Dr. Ken Cooper found that "research has shown that strenuous aerobic exercise is associated with oxidative stress and tissue damage."
Why are we still listening to this guy?
He also found, in that same year, "the bodies need for oxygen during aerobic exercise seems to produce free radicals which can result in DNA damage, cancer, direct damage to muscle tissue and make the cells more susceptible to aging."
Oh boy, DNA damage!
In 2000, Dr. Ken Cooper found that "there is no correlation between aerobic endurance performance and health, longevity or heart disease protection."
And yet, walk into to any corporate health club and what takes up the most space in the entire facility? You guessed it . . .
Cardio equipment.
Now you may understand a little better when people ask me what I do for "cardio" I always respond, "I run at the mouth and jump to conclusions."
I haven't done "cardio" in twenty years. My heart rate beats at 65 per minute, my body fat percentage is around 10 percent and my strength is great.
For those of you who feel that jumping on a bike, Stairmaster, elliptical or treadmill for 30 minutes of movement is the best way to go, listen in on a conversation I had a short time ago:
"Steve, I used to do what I call "high-low" exercise. In other words, I would exercise in short intense bursts, then rest and repeat. But I made a change when I read something that said long, slow workouts are better - and that's when I put on fat. Then I read somewhere and learned that long duration cardio signals the body that you NEED fat, so the body holds onto it. When I went back to "high-low" type training, I not only I cut my exercise time in half, but my slim figure returned in less than a month.
"Bottom line:
A) Jump on the "cardio" equipment for 30 minutes of steady state aerobic training and stay fat, or:
B) Use intervals for your sessions and slim down.
It really is that simple.
God bless,
Steve
I recommend you place the emphasis of your training on the intensity of your exercise rather than the duration. This is the way I structure the routines in the Firestorm Fitness Systems Fat Burning Fit Camps.
If you're not currently attending the classes, may I respectfully recommend that you make doing this one of your health resolutions for the remainder of 2008? This one change will not only improve your heart and lung capacity and your overall health, but also it's the best way I know to quickly shed fat.
Where did we get the notion that jumping on the Stairmaster or Elliptical Trainer was the way to go for fat loss? I think I know:
Way back in the 60's, Dr. Ken Cooper did some research that showed that aerobic exercise was good for your heart. We'll go into the basis for this research some other time.
Thus began the "aerobics" craze.
In 1987, the same Ken Cooper found that "people who followed my exercise guidelines exactly, but ignored their diet and their weight, had heart attacks by age 55."
O.K., I ain't the sharpest knife in the drawer, but if you're following exercise guidelines EXACTLY, shouldn't there be a reduction in weight? And wouldn't following the guidelines EXACTLY lead one to have a dietary guideline as well?
In 1992, Dr. Ken Cooper found that "research has shown that strenuous aerobic exercise is associated with oxidative stress and tissue damage."
Why are we still listening to this guy?
He also found, in that same year, "the bodies need for oxygen during aerobic exercise seems to produce free radicals which can result in DNA damage, cancer, direct damage to muscle tissue and make the cells more susceptible to aging."
Oh boy, DNA damage!
In 2000, Dr. Ken Cooper found that "there is no correlation between aerobic endurance performance and health, longevity or heart disease protection."
And yet, walk into to any corporate health club and what takes up the most space in the entire facility? You guessed it . . .
Cardio equipment.
Now you may understand a little better when people ask me what I do for "cardio" I always respond, "I run at the mouth and jump to conclusions."
I haven't done "cardio" in twenty years. My heart rate beats at 65 per minute, my body fat percentage is around 10 percent and my strength is great.
For those of you who feel that jumping on a bike, Stairmaster, elliptical or treadmill for 30 minutes of movement is the best way to go, listen in on a conversation I had a short time ago:
"Steve, I used to do what I call "high-low" exercise. In other words, I would exercise in short intense bursts, then rest and repeat. But I made a change when I read something that said long, slow workouts are better - and that's when I put on fat. Then I read somewhere and learned that long duration cardio signals the body that you NEED fat, so the body holds onto it. When I went back to "high-low" type training, I not only I cut my exercise time in half, but my slim figure returned in less than a month.
"Bottom line:
A) Jump on the "cardio" equipment for 30 minutes of steady state aerobic training and stay fat, or:
B) Use intervals for your sessions and slim down.
It really is that simple.
God bless,
Steve
Tuesday, May 20, 2008
Over the Hedge - RJ and Food
This one clip has more to say on the "secrets" to fat loss than most "trainers" have a clue about.
Watch and learn, children.
Watch and learn.
SP
To train clients or to open a gym...
that is the question.
Why is it that most youngsters want to bypass the learning curve of this profession and head straight into gym ownership?
Good question! Let me begin with a joke:
A young man fresh from college walks into an interview with a potential employer and sits across from the man and boldly proclaims, "I'd like a starting salary of $175,000 per year."
The employer looks at him knowingly and replies, "O.K. And we'll also give you a corner office, three weeks of paid vacation per year, a matching 401k plan, medical and dental insurance and a company car. You look like a Corvette man...waddya say we make it a 'Vette?"
The young stares on in amazement and exclaims, "Are you kidding?"
To which the employer replies, "Yeah...but you started it!"
I believe that a host of young trainers coming up want to jump head long into entrepreneurial and/or business ownership. The allure of the studio sounds enticing because it gives them something tangible, something they can point to and say, "That's mine."
We live in a largely selfish society where delayed gratification is a foreign term. Fast food, fast internet service, fast whatever has bred a populace of impatient, ill-prepared individuals who want what they want when they want it.
Owning a studio sounds fine and dandy until the reality of studio ownership and the responsibilities of it begin to settle in. I had a fantasy of owning a studio when I was but a wee pup. However, maturity, the "years" and experience have taught me otherwise. I am thankful for those who do bridge the gap between dreamer and doer, for without them I may well not have a place to compete in the fitness arena.
The other thing to consider is that those just coming into this game see people in the field who are filthy rich and want to emulate them. People like me (he said with a sly grin).
However, that is the subject for another time.
God bless,
Steve
Why is it that most youngsters want to bypass the learning curve of this profession and head straight into gym ownership?
Good question! Let me begin with a joke:
A young man fresh from college walks into an interview with a potential employer and sits across from the man and boldly proclaims, "I'd like a starting salary of $175,000 per year."
The employer looks at him knowingly and replies, "O.K. And we'll also give you a corner office, three weeks of paid vacation per year, a matching 401k plan, medical and dental insurance and a company car. You look like a Corvette man...waddya say we make it a 'Vette?"
The young stares on in amazement and exclaims, "Are you kidding?"
To which the employer replies, "Yeah...but you started it!"
I believe that a host of young trainers coming up want to jump head long into entrepreneurial and/or business ownership. The allure of the studio sounds enticing because it gives them something tangible, something they can point to and say, "That's mine."
We live in a largely selfish society where delayed gratification is a foreign term. Fast food, fast internet service, fast whatever has bred a populace of impatient, ill-prepared individuals who want what they want when they want it.
Owning a studio sounds fine and dandy until the reality of studio ownership and the responsibilities of it begin to settle in. I had a fantasy of owning a studio when I was but a wee pup. However, maturity, the "years" and experience have taught me otherwise. I am thankful for those who do bridge the gap between dreamer and doer, for without them I may well not have a place to compete in the fitness arena.
The other thing to consider is that those just coming into this game see people in the field who are filthy rich and want to emulate them. People like me (he said with a sly grin).
However, that is the subject for another time.
God bless,
Steve
Sunday, May 18, 2008
Randy Travis Horse Called music
This is one of my favorite songs ever. It's fantastic and Randy is a truly great artist.
God bless,
Steve
Friday, May 16, 2008
Honey Dog
On December 15 of 2007, we had to put our 23 year old cat, Helga, down.
Now, here it is almost exactly 5 months later, and at 3:06 pm today we had to put my old Honey Dog down.
She was my buddy.
One night as I lay under my truck working on it, I felt something nudge against my side. She found me when she was a puppy and we loved her dearly.
We'll miss you, Honey Dog.
SP
Thursday, May 15, 2008
How much time is wasted in the gym by the average gym-goer?
First and foremost, I believe that there are several distinct, different persona's within the confines of a gyms "arena". Many previous articles have discussed them and brought them to light for the enjoyment and connectedness of us all. For the purposes of this message, I will restrict my comments to three basic phyla of these types of individuals.
The first is the "Puritan"; the individual who simply comes to the gym to "get 'er done", if you will. They are often defined by the sweat, headphones and lack of eye contact with others. These people are usually devoid of humor, seldom "work in" with other members and often have a "don't talk to me" type of body language. They do not waste time. That's cool, as long as they carry a towel to wipe up after themselves.
Then there's the "Socialite"; it's usually a guy (but not always) who's been married for a number of years, has a couple or ten kids and a wife who serves more as a mom than a partner. He saunters about from piece to piece, training a set of bi's and tri's between solving all of the world's problems (a skill at which he is MOST adept) and soliciting and/or inciting "smack" and chatter from whomever will respond to his taunts. This is his version of "Happy Hour", usually conducted at a specific time each day. Hey, at least he's not driving under the influence of anything stronger than an obnoxious attitude.
The next type is in a class all their own. The worst offender in the bunch, bar none, is the one who pays double for the privilege of being at the gym. The "Therapy Session Client"; you know this one. Not only do they pay gym dues, they pay a “trainer” as well. They hire a PT to "train" them and then spend the bulk of the session talking about...whatever. These folks are under the impression that they are doing well, when in reality they are being deluded into a false sense of security.
Personally, I blame the trainer; they should know better. I have clients that want to talk about their "issues". Believe me; I'm not insensitive...much. The way I figure it, there's two ways to handle it. 1) We can talk and train and talk and you can pay me and feel like you accomplished something, or 2) I can add weight to all of your sets and you'll forget all about your problems for a while. This, for most people, is what they really want to do in the first place.
Am I a genius or what?
I hope you see that I'm having some fun with this. The people I've mentioned above are real, even if their circumstances and situations have been exaggerated by my eloquence and skill of prose. (Kids, don't try writing like this at home. I'm a professional. Just ask me.)
People waste time in the gym for several reasons. Usually because they don't know what they’re doing but are too scared, egotistical or pride-filled to ask for professional assistance, so they muddle along.
And then there are those who THINK they know what they’re doing, (because they’ve read the latest issue of Ironhead or Muscle & Fiction magazine) and probably suffer from the same afflictions. Either way, these folks all waste days, months or sadly, years by never seeing any appreciable progress or results for their efforts. If others simply want to waste time by being overly talkative or appear affable in some way, that is their choice...I guess.
And if you see me training, please don't interrupt my session. I'm probably doing a quick set between my own personal conversations...in my own head.
God bless,
Steve
The first is the "Puritan"; the individual who simply comes to the gym to "get 'er done", if you will. They are often defined by the sweat, headphones and lack of eye contact with others. These people are usually devoid of humor, seldom "work in" with other members and often have a "don't talk to me" type of body language. They do not waste time. That's cool, as long as they carry a towel to wipe up after themselves.
Then there's the "Socialite"; it's usually a guy (but not always) who's been married for a number of years, has a couple or ten kids and a wife who serves more as a mom than a partner. He saunters about from piece to piece, training a set of bi's and tri's between solving all of the world's problems (a skill at which he is MOST adept) and soliciting and/or inciting "smack" and chatter from whomever will respond to his taunts. This is his version of "Happy Hour", usually conducted at a specific time each day. Hey, at least he's not driving under the influence of anything stronger than an obnoxious attitude.
The next type is in a class all their own. The worst offender in the bunch, bar none, is the one who pays double for the privilege of being at the gym. The "Therapy Session Client"; you know this one. Not only do they pay gym dues, they pay a “trainer” as well. They hire a PT to "train" them and then spend the bulk of the session talking about...whatever. These folks are under the impression that they are doing well, when in reality they are being deluded into a false sense of security.
Personally, I blame the trainer; they should know better. I have clients that want to talk about their "issues". Believe me; I'm not insensitive...much. The way I figure it, there's two ways to handle it. 1) We can talk and train and talk and you can pay me and feel like you accomplished something, or 2) I can add weight to all of your sets and you'll forget all about your problems for a while. This, for most people, is what they really want to do in the first place.
Am I a genius or what?
I hope you see that I'm having some fun with this. The people I've mentioned above are real, even if their circumstances and situations have been exaggerated by my eloquence and skill of prose. (Kids, don't try writing like this at home. I'm a professional. Just ask me.)
People waste time in the gym for several reasons. Usually because they don't know what they’re doing but are too scared, egotistical or pride-filled to ask for professional assistance, so they muddle along.
And then there are those who THINK they know what they’re doing, (because they’ve read the latest issue of Ironhead or Muscle & Fiction magazine) and probably suffer from the same afflictions. Either way, these folks all waste days, months or sadly, years by never seeing any appreciable progress or results for their efforts. If others simply want to waste time by being overly talkative or appear affable in some way, that is their choice...I guess.
And if you see me training, please don't interrupt my session. I'm probably doing a quick set between my own personal conversations...in my own head.
God bless,
Steve
Tuesday, May 13, 2008
20 things I’ve learned over the past thirty years...
1. Eat right 90 percent of the time. When you do, good things happen, like: lower blood pressure, muscle gain and preservation, bone density, fat loss, connective tissue strength, increased endurance, etc.
2. Train hard. And smart. In the words of Joe Namath, “If you aren’t going to go all the way...why go at all?”
3. Lift heavy weights with good form. The body is meant to work, so just do it.
4. Train often. It doesn’t have to be a long, drawn out affair. 15 to 20 minutes of solid training can have long reaching benefits.
5. Lift as much weight as possible with good form for as many reps as you can. Forget counting reps. Simply focus on technique and let your body do what it is Divinely constructed to do.
6. Use a variety of multi-joint movements...often. The body craves variety. Do not allow your training to stagnate with mundane and boring routines. And DO NOT train like a bodybuilder, unless you want to walk like a zombie, look like a freak and hurt from a multitude of muscle imbalances.
7. Eat foods in their natural, unaltered state. You know, like God made it. You can’t get better than that.
8. Drink water frequently. That doesn’t mean carrying around a water bottle like it’s an I.V. drip. Just drink a little at various times throughout the day.
9. Variety. They say it’s the spice of life.
10. Laugh often and loud. I’ve even heard it’s the best medicine.
11. Go to church. It’s a place to learn about life, joy, love and to remind you that you’re not the center of the universe.
12. Hang out with friends. People who can, and will, tell you “like it is.”
13. Love your wife/husband. Like you mean it. Remember...the kids are watching.
14. Be nice: it doesn’t cost a dime to do so. Former Cincinnati Reds coach Sparky Anderson said this after a game some 30 plus years ago and I’ve never forgotten it.
15. Buy good wine and enjoy every drop. With friends or loved ones it tastes even better.
16. Read God’s Word as though your life depended on it. Believe it or not, it does.
17. Tithe and watch what happens. The only time in Scripture we are told to test God is in this manner. I dare you to try and “out-give” Him.
18. Tell the truth…always. It’s cheaper in the long run.
19. Practice what you preach. I’m still working on this one.
20. Be a friend. To your wife or husband, an animal, people you know and meet. It’s the surefire way to make a friend.
21. Nobody wants to lose “weight.” Despite what they may say to the contrary. Weight implies the number on the scale. But what they really want is to lose size, and that equates to fat.
22. Nobody cares how much you know unless they know how much you care.
23. Give more than is expected. Go that extra step. “Pay it forward,” if you will.
God bless,
Steve
Monday, May 12, 2008
Should Dad teach Junior the in’s and out’s of sports?
Good question. How do you take a potentially volatile situation and turn it into a communication dream? Not an easy thing to do. You must be a student of human tendencies, skilled in observation and interpretation of body language, relationships and voice inflection. Or you can just take a shot. Either way, your approach must be one of timidity, humility and timing; built on certain basic principles of human interaction if you are to succeed.
Let’s look at two scenarios: The first takes place in the environment where I train. In this particular realm, let's assume that a father is training his son to squat using the so called "Smith Rack." This father's own instruction capability may be way over-estimated and he is giving his son poor advice, as well as loading the device with much too heavy a training weight. The kid could blow a knee, back, whatever. What do you do?
The second scenario is a little different; let's assume that I'm out in the field, or at the track. I see a dad having junior do repeated depth jumps from a height equal to the kid’s waist--around belt level. Oh yeah, the kid's also wearing ankle weights and holding 10 pound dumbbells in each hand. (I wish I was making this up and hadn't witnessed it first-hand)
In each scenario, the potential for unsolicited advice to blow up in your face is huge. Your approach must be tactful and humble, with an immediate solution to the situation. Since I have an established presence at the gym where I do most of my work, I am recognized and given a certain degree of leeway towards giving potentially advantageous advice. In other words, most of the folks in the gym at least know my face and are receptive to my approach.
At the track, however, it is a different story. I'm just another strikingly handsome face and statuesque physique in the crowd.
In either case, in order for you to succeed, you must do one thing: first establish a relationship. You must find some sort of common ground, make a friend, and allow them to get to know you. You must create some degree of rapport. Every good salesman will concur with this statement. Without rapport you are dead in the water. It is a well known fact, and one that I have preached for many years now: No one cares how much you know until they know how much you care!
By spending a little time getting to know Dad and establishing rapport, you can then ask him, "May I make a suggestion on what you and Jr. here are doing?" In this way, you give him permission to either say "Yes" or "No", but it has to be his decision for there to be any degree of reception. If Dad says yes, then give it to him. If he says no, walk away. Attempting to pound your viewpoint into Dad may allow you to have a say-so, but it may also have a detrimental effect the child, as Dad's anger is now directed toward him in an attempt to prove you wrong. Not necessarily, but maybe.
Establish rapport, ask permission, and wait for the reply. The formula works, it just has to be applied.
God bless,
SP
Let’s look at two scenarios: The first takes place in the environment where I train. In this particular realm, let's assume that a father is training his son to squat using the so called "Smith Rack." This father's own instruction capability may be way over-estimated and he is giving his son poor advice, as well as loading the device with much too heavy a training weight. The kid could blow a knee, back, whatever. What do you do?
The second scenario is a little different; let's assume that I'm out in the field, or at the track. I see a dad having junior do repeated depth jumps from a height equal to the kid’s waist--around belt level. Oh yeah, the kid's also wearing ankle weights and holding 10 pound dumbbells in each hand. (I wish I was making this up and hadn't witnessed it first-hand)
In each scenario, the potential for unsolicited advice to blow up in your face is huge. Your approach must be tactful and humble, with an immediate solution to the situation. Since I have an established presence at the gym where I do most of my work, I am recognized and given a certain degree of leeway towards giving potentially advantageous advice. In other words, most of the folks in the gym at least know my face and are receptive to my approach.
At the track, however, it is a different story. I'm just another strikingly handsome face and statuesque physique in the crowd.
In either case, in order for you to succeed, you must do one thing: first establish a relationship. You must find some sort of common ground, make a friend, and allow them to get to know you. You must create some degree of rapport. Every good salesman will concur with this statement. Without rapport you are dead in the water. It is a well known fact, and one that I have preached for many years now: No one cares how much you know until they know how much you care!
By spending a little time getting to know Dad and establishing rapport, you can then ask him, "May I make a suggestion on what you and Jr. here are doing?" In this way, you give him permission to either say "Yes" or "No", but it has to be his decision for there to be any degree of reception. If Dad says yes, then give it to him. If he says no, walk away. Attempting to pound your viewpoint into Dad may allow you to have a say-so, but it may also have a detrimental effect the child, as Dad's anger is now directed toward him in an attempt to prove you wrong. Not necessarily, but maybe.
Establish rapport, ask permission, and wait for the reply. The formula works, it just has to be applied.
God bless,
SP
Saturday, May 10, 2008
What came first: the big butt or the scooter?
So I’m at the mall for the first time in years and I’m blown away by:
a) the number of truly obese individuals, and
b) the number of these same people riding around in little scooters.
Humans by nature are inherently lazy. We are drawn to the path of least resistance. Hence the saying, "Never stand when you can sit; never sit when you can lie down. Never run when you can walk; never walk when you can ride."
In my opinion, the majority of people I see who use these motorized devices are those who are not themselves incapacitated from some deleterious cause, rather they have succumbed to the "American" way of life.
I do not say that lightly, or with the slightest hint of disdain for my country. They are a product of their environment. They have, in other words, done it to themselves; either by neglect, slovenliness or some other means of self destruction.
As for our way of life, here is what I mean: Because we as a nation have been so blessed, we have lost sight of our responsibility to maintain the first line of defense: our very health. We have become a country of "convenience" seekers. Remote controls for the over-abundance of television channels has eliminated the need to walk across the room to switch the station.
Keyless entry systems for our vehicles have allowed us to eliminate having to struggle to find the keyhole and, heaven forbid, exert ourselves and turn a key. Speed dial for the phone so we don't have to work so hard to dial Pizza Hut. We've even found a way to remove mental stress and strain by watching, on average, seven hours of television a day, thereby eliminating the need to think for ourselves. Rather than read a book, thanks to IPod we can have someone else tell us what to think, or simply watch others working out on the tube.
Improvements in sanitation, nutrition, and medical science have been responsible for steady increases in longevity throughout modern history. This has been the case for virtually every country on earth, and it's a trend that's likely to continue - except in the United States.
According to a University of Illinois study published in the New England Journal of Medicine the average American's lifespan could decrease by as much as five years in the coming decades. In the words of the author of the study, S. Jay Olshansky, "This is not based on speculation ... or unforeseen events, it is based on the future of American health that we can observe today among the very people who will express the health and life expectancy of the future: today's children."
But, how could this be? After all, the U.S. leads the world in the development of "wonder" drugs, high-tech surgeries, and technology for the early detection of disease.
It's because we're too fat.
More than 60% of adults and 30% of children are overweight or obese, putting themselves at a higher risk of cancer, diabetes, heart disease, and a variety of other illnesses. And it is having an impact on folk’s mobility, so rather than train hard and eat right, just get a little motorized cart. That way you don't have to change your life, you can cruise your way, in comfort, ease and style, to an early, morbidly obese death.
Overcoming this phenomenon is not likely to happen. People, like I said before, are inherently lazy. Working out, eating right and maintaining your health takes effort, consistency, determination and discipline. Sadly, most of those qualities are far from inherent in the bulk of the population.
And children today, fortunately and sadly, do still learn what they see.
SP
a) the number of truly obese individuals, and
b) the number of these same people riding around in little scooters.
Humans by nature are inherently lazy. We are drawn to the path of least resistance. Hence the saying, "Never stand when you can sit; never sit when you can lie down. Never run when you can walk; never walk when you can ride."
In my opinion, the majority of people I see who use these motorized devices are those who are not themselves incapacitated from some deleterious cause, rather they have succumbed to the "American" way of life.
I do not say that lightly, or with the slightest hint of disdain for my country. They are a product of their environment. They have, in other words, done it to themselves; either by neglect, slovenliness or some other means of self destruction.
As for our way of life, here is what I mean: Because we as a nation have been so blessed, we have lost sight of our responsibility to maintain the first line of defense: our very health. We have become a country of "convenience" seekers. Remote controls for the over-abundance of television channels has eliminated the need to walk across the room to switch the station.
Keyless entry systems for our vehicles have allowed us to eliminate having to struggle to find the keyhole and, heaven forbid, exert ourselves and turn a key. Speed dial for the phone so we don't have to work so hard to dial Pizza Hut. We've even found a way to remove mental stress and strain by watching, on average, seven hours of television a day, thereby eliminating the need to think for ourselves. Rather than read a book, thanks to IPod we can have someone else tell us what to think, or simply watch others working out on the tube.
Improvements in sanitation, nutrition, and medical science have been responsible for steady increases in longevity throughout modern history. This has been the case for virtually every country on earth, and it's a trend that's likely to continue - except in the United States.
According to a University of Illinois study published in the New England Journal of Medicine the average American's lifespan could decrease by as much as five years in the coming decades. In the words of the author of the study, S. Jay Olshansky, "This is not based on speculation ... or unforeseen events, it is based on the future of American health that we can observe today among the very people who will express the health and life expectancy of the future: today's children."
But, how could this be? After all, the U.S. leads the world in the development of "wonder" drugs, high-tech surgeries, and technology for the early detection of disease.
It's because we're too fat.
More than 60% of adults and 30% of children are overweight or obese, putting themselves at a higher risk of cancer, diabetes, heart disease, and a variety of other illnesses. And it is having an impact on folk’s mobility, so rather than train hard and eat right, just get a little motorized cart. That way you don't have to change your life, you can cruise your way, in comfort, ease and style, to an early, morbidly obese death.
Overcoming this phenomenon is not likely to happen. People, like I said before, are inherently lazy. Working out, eating right and maintaining your health takes effort, consistency, determination and discipline. Sadly, most of those qualities are far from inherent in the bulk of the population.
And children today, fortunately and sadly, do still learn what they see.
SP
Friday, May 9, 2008
The Rip-off Artist
“She’s ripping you off...and you don’t even know it!”
That’s what my mind was screaming as I watched the client of one of the “trainers” in the gym where I do my work participate in what was supposed to be a fat-loss session. The problem with this “trainer”, like so many others like her, is that she doesn’t have a clue as to the essential principles that facilitate a successful fat loss program.
I’ve been involved in the health and fitness industry in one facet or another for just about thirty years now. In that time I’ve seen a vast number of individuals who claim to know what they were doing brand themselves as a “personal fitness trainer” but were in reality regurgitation specialists of poor information they read in the latest edition of “Muscle & Fiction” magazine.
When it comes to helping clients achieve true fat loss success most trainers’ just plain suck, pure and simple. I can say that because I witness the fruits of their labor on a daily basis. That may sound harsh, but the truth is many times controversial and confrontational.
The aforementioned “trainer” has a number of clients who’ve only grown fatter since partnering with her “Master Trainer’s” program. Personally I think that is the equivalent of thievery.
Have I always been the type of trainer who isn’t afraid to offer a 100% money back success guarantee and can produce measurable, positive results?
No.
I am ashamed to admit that I was once in the category of trainer I now loathe so deeply. It is said that we cannot become responsible for success until we are first willing to be responsible for failure. Success is often cultivated in the dung of failure. When one accepts responsibility for their failure, they are free to make the necessary corrections and move toward success.
I spent quite a while in that dung heap, and I grew very tired of both the company and the stench.
For me the difference was a conscious decision I made some 10 years ago to stop being mediocre. It involves doing something each and every day to improve my value to those who come under my care. I read constantly, I spend hundreds of dollars per year on books, educational materials and seminars and I inquire of the best trainers in the world for information.
I do this because it allows me to be a better trainer for you. It allows me to assist you in reaching your goals; whether they are fat loss, fitness or athletic performance in nature.
If you’re serious about hiring a trainer to ensure that you achieve success in your goal for fat loss and improved health, go visit the gym where you intend to train and watch the various trainers at work. Here’s what you need to look for and avoid when hiring a trainer:
1. Does the trainer in question spend an inordinate amount of time talking with their client instead of actually having them work?
2. Does the trainer in question have the client perform multi-joint or whole body movements designed to elicit a large percentage of muscle, or do they perform a high number of “isolation” exercises, like biceps curls or triceps presses?
3. Does the trainer in question primarily use a machine based regimen in which the client is sitting or lying down, or does the client spend most of their time on their feet using free-weights, cables, medicine balls and the like?
4. Does the trainer in question assist the client with every repetition, or do they instead select an appropriate weight so that the client can perform the exercise with strict form on their own, thereby achieving maximal benefit?
5. Does the trainer in question ensure that the client is using strict form or are they more of an overpaid “rep counter?”
6. Does the trainer in question have the client lift heavy enough to elicit a physiologic response to build muscle or are they using “wimp” weights and simply going through the motions?
7. Does the trainer in question follow a personally designed program and keep data on each session in order to measure progress, or do they seem to “wing it” as they flitter sporadically from exercise to exercise around the gym?
These are just some of the things to look for when considering a trainer for hire. There are a number of other factors that come into play depending upon your individual goals, but these suggestions will give you some idea as to the credibility and integrity of a potential trainer.
As always, if you have any questions, comments or concerns I can be reached at steve@firestormfitness.com.
God bless you,
Steve
That’s what my mind was screaming as I watched the client of one of the “trainers” in the gym where I do my work participate in what was supposed to be a fat-loss session. The problem with this “trainer”, like so many others like her, is that she doesn’t have a clue as to the essential principles that facilitate a successful fat loss program.
I’ve been involved in the health and fitness industry in one facet or another for just about thirty years now. In that time I’ve seen a vast number of individuals who claim to know what they were doing brand themselves as a “personal fitness trainer” but were in reality regurgitation specialists of poor information they read in the latest edition of “Muscle & Fiction” magazine.
When it comes to helping clients achieve true fat loss success most trainers’ just plain suck, pure and simple. I can say that because I witness the fruits of their labor on a daily basis. That may sound harsh, but the truth is many times controversial and confrontational.
The aforementioned “trainer” has a number of clients who’ve only grown fatter since partnering with her “Master Trainer’s” program. Personally I think that is the equivalent of thievery.
Have I always been the type of trainer who isn’t afraid to offer a 100% money back success guarantee and can produce measurable, positive results?
No.
I am ashamed to admit that I was once in the category of trainer I now loathe so deeply. It is said that we cannot become responsible for success until we are first willing to be responsible for failure. Success is often cultivated in the dung of failure. When one accepts responsibility for their failure, they are free to make the necessary corrections and move toward success.
I spent quite a while in that dung heap, and I grew very tired of both the company and the stench.
For me the difference was a conscious decision I made some 10 years ago to stop being mediocre. It involves doing something each and every day to improve my value to those who come under my care. I read constantly, I spend hundreds of dollars per year on books, educational materials and seminars and I inquire of the best trainers in the world for information.
I do this because it allows me to be a better trainer for you. It allows me to assist you in reaching your goals; whether they are fat loss, fitness or athletic performance in nature.
If you’re serious about hiring a trainer to ensure that you achieve success in your goal for fat loss and improved health, go visit the gym where you intend to train and watch the various trainers at work. Here’s what you need to look for and avoid when hiring a trainer:
1. Does the trainer in question spend an inordinate amount of time talking with their client instead of actually having them work?
2. Does the trainer in question have the client perform multi-joint or whole body movements designed to elicit a large percentage of muscle, or do they perform a high number of “isolation” exercises, like biceps curls or triceps presses?
3. Does the trainer in question primarily use a machine based regimen in which the client is sitting or lying down, or does the client spend most of their time on their feet using free-weights, cables, medicine balls and the like?
4. Does the trainer in question assist the client with every repetition, or do they instead select an appropriate weight so that the client can perform the exercise with strict form on their own, thereby achieving maximal benefit?
5. Does the trainer in question ensure that the client is using strict form or are they more of an overpaid “rep counter?”
6. Does the trainer in question have the client lift heavy enough to elicit a physiologic response to build muscle or are they using “wimp” weights and simply going through the motions?
7. Does the trainer in question follow a personally designed program and keep data on each session in order to measure progress, or do they seem to “wing it” as they flitter sporadically from exercise to exercise around the gym?
These are just some of the things to look for when considering a trainer for hire. There are a number of other factors that come into play depending upon your individual goals, but these suggestions will give you some idea as to the credibility and integrity of a potential trainer.
As always, if you have any questions, comments or concerns I can be reached at steve@firestormfitness.com.
God bless you,
Steve
Thursday, May 8, 2008
To All of my Future Clients...Everywhere
I swear, if I had a dollar for every time I’ve listened to someone tell me, "I need a really good program that I can follow that will help get rid of this/these ___________________". (Fill in the blank with the word “gut”, “butt”, “hips”, “love-handles”, you get the idea...).
Here is my usual unemotional and deadpan reply: “Look, I can create the finest exercise program for you known to man, but in exchange I will require from you several things to complement and fully complete the effectiveness of that program...
Their usual, pre-scripted response is, “Like what?”; to which I dryly reply:
1.) Hard work - I need you to come in prepared to work hard and not waste your time or hard earned money while you are training with me. It will require you to push and pull to the fullest of your God given ability – at EACH and EVERY training session. Here’s the cold hard truth: If you’ve been fat for 3 years, it will, more than likely, take close to half that time to change your physique (16 months). Sounds like a long time, don’t it? Deal with it. However, effort, consistency and #2 will magically cut that time in half.
2.) Discipline – Please completely come to terms with and understand that in order to change your body (you know – the one you’ve been unhappy with for 5-10 years) you simply MUST follow certain behavioral modifications that will aid you in obtaining and achieving your goal of fat loss. This means ALWAYS thinking about making better choices at meal times and not feeding me a line of B.S. with respect to 'how little you ate.' We’re both adults and we both know the reason your progress has stifled is because you have repeatedly stuffed your face.
3.) Stop Whining - Yes, you! I need you to recognize that even though you may be 20-45 pounds overweight, THIS IS STILL THE LAND OF OPPORTUNITY! You should be content in the knowledge that you are in a position where you can still do something about it. Believe it or not, as I write this, there are people out there who are looking for a box to sleep in tonight or picking food scraps out of the McDonald's dumpster you just came from. In fact, I’d wager that your garbage disposal ate better than ¾ of the population of the earth today. Remember, happiness is not having what you want; happiness is wanting what you have.
4.) Unlearn everything you read, heard, or have tried – I have been at this for over thirty years. Think about that for a moment. This is the only means for my income. Would I jeopardize your progress, or my reputation, by delivering advice that would get you anything but the complete success you desire? Let’s agree on this: you are in need of a new diet & exercise program because everything you have tried or believed in has failed. My guess is it has failed because you screwed up on numbers #1, #2, #3. You need solutions; I have answers. If you will follow the success formula I’ll provide, you WILL achieve the success you want...I guarantee it.
5.) Hard work - oh yeah, I’ve mentioned that already. Please, do not be intimidated by sweat: do feel free to skip your favorite treat and, by all means, feel free to park your Lexus further away from the entrance. If you think whatever you’re contemplating may in any way enhance your fat loss efforts, you have my full permission to “give it a go.” We’ll talk about it later.
God bless,
SP
Here is my usual unemotional and deadpan reply: “Look, I can create the finest exercise program for you known to man, but in exchange I will require from you several things to complement and fully complete the effectiveness of that program...
Their usual, pre-scripted response is, “Like what?”; to which I dryly reply:
1.) Hard work - I need you to come in prepared to work hard and not waste your time or hard earned money while you are training with me. It will require you to push and pull to the fullest of your God given ability – at EACH and EVERY training session. Here’s the cold hard truth: If you’ve been fat for 3 years, it will, more than likely, take close to half that time to change your physique (16 months). Sounds like a long time, don’t it? Deal with it. However, effort, consistency and #2 will magically cut that time in half.
2.) Discipline – Please completely come to terms with and understand that in order to change your body (you know – the one you’ve been unhappy with for 5-10 years) you simply MUST follow certain behavioral modifications that will aid you in obtaining and achieving your goal of fat loss. This means ALWAYS thinking about making better choices at meal times and not feeding me a line of B.S. with respect to 'how little you ate.' We’re both adults and we both know the reason your progress has stifled is because you have repeatedly stuffed your face.
3.) Stop Whining - Yes, you! I need you to recognize that even though you may be 20-45 pounds overweight, THIS IS STILL THE LAND OF OPPORTUNITY! You should be content in the knowledge that you are in a position where you can still do something about it. Believe it or not, as I write this, there are people out there who are looking for a box to sleep in tonight or picking food scraps out of the McDonald's dumpster you just came from. In fact, I’d wager that your garbage disposal ate better than ¾ of the population of the earth today. Remember, happiness is not having what you want; happiness is wanting what you have.
4.) Unlearn everything you read, heard, or have tried – I have been at this for over thirty years. Think about that for a moment. This is the only means for my income. Would I jeopardize your progress, or my reputation, by delivering advice that would get you anything but the complete success you desire? Let’s agree on this: you are in need of a new diet & exercise program because everything you have tried or believed in has failed. My guess is it has failed because you screwed up on numbers #1, #2, #3. You need solutions; I have answers. If you will follow the success formula I’ll provide, you WILL achieve the success you want...I guarantee it.
5.) Hard work - oh yeah, I’ve mentioned that already. Please, do not be intimidated by sweat: do feel free to skip your favorite treat and, by all means, feel free to park your Lexus further away from the entrance. If you think whatever you’re contemplating may in any way enhance your fat loss efforts, you have my full permission to “give it a go.” We’ll talk about it later.
God bless,
SP
Wednesday, May 7, 2008
After the Sandman cometh,
the Street Sweeper follows closely behind...
Me on the phone: “So John, I’ve explained my prices and policies, answered your questions and from what I can tell, it sounds like a good deal for you. Are you ready to make a commitment and come see me at the gym tomorrow?”
And this prospective client utters the phrase that every person who relies on clients for business hates to hear: “Let me sleep on it.”
What exactly is it about the process of sleep that makes people say, “Things will look different in the morning?” What magical quality is contained in sleep and its ability to create such a difference in our overall outlook with respect to the occurrences of life?
"To sleep, perchance to dream-ay, there's the rub."
Sleep helps us to deal with our world which is filled with an abundance of sights, sounds, questions, tribulations, prospects, emotions, distractions and stimuli of every sort. Sleep is the “street sweeper” of the mind; the “defragmenter” for you computer geeks. In effect it is what helps to keep us sane in this rapidly increasing age of information.
In essence, sleep is God’s gift to assist us in eradicating the “noise” of the day from the complexity of our over-stimulated minds.
It can also act as a double-edged sword...in effect.
Many people, in my humble opinion, have allowed this “gift of God” to affect the discipline of their training, eating habits and a whole host of other conditions. Please let me explain.
Say we have a desire to achieve a targeted goal with respect to fat loss. As an example, we want to lose 25 pounds and fit into a size 6. According to the “game-plan” the fitness pro has laid out for you, you can expect to see results conducive to your goal in about 12 weeks. For 8 weeks, you make great progress. Then something happens...
You go to sleep one night and awaken with this thought; “It’s just one day. It won’t matter that much. I’ll pick up where I left off tomorrow.” And then that night, when you go to bed, your last thought is, “Things will look different in the morning.”
If you have a past record of disciplining yourself toward success patterns, you will probably make the necessary adjustments to get back on track. But sleep has a way of train-wrecking those of us who are somewhat lackadaisical in our efforts and consistency.
Here’s the key to success in circumventing the Street Sweeper:
1. Find a specific goal that inspires you.
2. Understand completely EXACTLY why you want it.
3. Know the specific time frame (date) you plan to achieve it.
4. Write it down and read it aloud a minimum of twice per day.
5. Come to terms with the cost of obtaining this goal.
6. Pay the price.
If you will follow this simple plan for any and every goal you want to obtain, no amount of “street sweeping” will be able to deter you from its achievement.
God bless,
Me on the phone: “So John, I’ve explained my prices and policies, answered your questions and from what I can tell, it sounds like a good deal for you. Are you ready to make a commitment and come see me at the gym tomorrow?”
And this prospective client utters the phrase that every person who relies on clients for business hates to hear: “Let me sleep on it.”
What exactly is it about the process of sleep that makes people say, “Things will look different in the morning?” What magical quality is contained in sleep and its ability to create such a difference in our overall outlook with respect to the occurrences of life?
"To sleep, perchance to dream-ay, there's the rub."
Soliloquy from Hamlet, by Shakespeare
Sleep helps us to deal with our world which is filled with an abundance of sights, sounds, questions, tribulations, prospects, emotions, distractions and stimuli of every sort. Sleep is the “street sweeper” of the mind; the “defragmenter” for you computer geeks. In effect it is what helps to keep us sane in this rapidly increasing age of information.
In essence, sleep is God’s gift to assist us in eradicating the “noise” of the day from the complexity of our over-stimulated minds.
It can also act as a double-edged sword...in effect.
Many people, in my humble opinion, have allowed this “gift of God” to affect the discipline of their training, eating habits and a whole host of other conditions. Please let me explain.
Say we have a desire to achieve a targeted goal with respect to fat loss. As an example, we want to lose 25 pounds and fit into a size 6. According to the “game-plan” the fitness pro has laid out for you, you can expect to see results conducive to your goal in about 12 weeks. For 8 weeks, you make great progress. Then something happens...
You go to sleep one night and awaken with this thought; “It’s just one day. It won’t matter that much. I’ll pick up where I left off tomorrow.” And then that night, when you go to bed, your last thought is, “Things will look different in the morning.”
If you have a past record of disciplining yourself toward success patterns, you will probably make the necessary adjustments to get back on track. But sleep has a way of train-wrecking those of us who are somewhat lackadaisical in our efforts and consistency.
Here’s the key to success in circumventing the Street Sweeper:
1. Find a specific goal that inspires you.
2. Understand completely EXACTLY why you want it.
3. Know the specific time frame (date) you plan to achieve it.
4. Write it down and read it aloud a minimum of twice per day.
5. Come to terms with the cost of obtaining this goal.
6. Pay the price.
If you will follow this simple plan for any and every goal you want to obtain, no amount of “street sweeping” will be able to deter you from its achievement.
God bless,
Steve
P.S. If you need more information on the specifics of goal achievement, please e-mail me here.
Tuesday, May 6, 2008
I'll bet you didn't see this one coming...
This just in...the world does not completely stink and there is hope for us yet...maybe.
Here's the scenario: College softball player hits her first home run, not for the season, EVER! She collapses after rounding first from a torn ligament and is in danger of having her homer negated because she can't make the trip around the bases.
What would happen if two college teammates simply assisted her in getting around the bases so she could receive the joy that only a home run hit can bring?
What would you think if the players who carried her around the bases were on the opposing team? And in doing so lost the game by three runs (the number scored because of the homer) and their shot at the championship?
That’s when it hit me, the selflessness of the act. That's when the floodgates opened and I cried.
Yeah, I know, I’m a big baby. I also cry at Mastercard commercials.
I haven't always been this way. However, now that I’m an "adult" I am seemingly more emotionally impacted by those things to which I was once so callously oblivious.
This was Sara Tulchosky’s first home run...ever. And the young women who helped her didn’t even realize it. All they knew was that a home run was hit, and the batter couldn't make the trip due to injury. It was understood that if her teammates assisted her, the run would not count. They also found out that a pinch runner would turn the beautiful arc of the champion into simply a base hit single.
So the opposing shortstop and second basemen did the only thing they could to assist a fallen champion: they carried her.
In doing so they lost the game and eliminated themselves from the tournament.
Vince Lombardi said, "Winning isn't the everything; it's the only thing." I wonder what he would have said in this instance?
It seems to me that doing the right thing may mean you lose the game...but it never means losing.
God bless,
Steve
Here's the scenario: College softball player hits her first home run, not for the season, EVER! She collapses after rounding first from a torn ligament and is in danger of having her homer negated because she can't make the trip around the bases.
What would happen if two college teammates simply assisted her in getting around the bases so she could receive the joy that only a home run hit can bring?
What would you think if the players who carried her around the bases were on the opposing team? And in doing so lost the game by three runs (the number scored because of the homer) and their shot at the championship?
That’s when it hit me, the selflessness of the act. That's when the floodgates opened and I cried.
Yeah, I know, I’m a big baby. I also cry at Mastercard commercials.
I haven't always been this way. However, now that I’m an "adult" I am seemingly more emotionally impacted by those things to which I was once so callously oblivious.
This was Sara Tulchosky’s first home run...ever. And the young women who helped her didn’t even realize it. All they knew was that a home run was hit, and the batter couldn't make the trip due to injury. It was understood that if her teammates assisted her, the run would not count. They also found out that a pinch runner would turn the beautiful arc of the champion into simply a base hit single.
So the opposing shortstop and second basemen did the only thing they could to assist a fallen champion: they carried her.
In doing so they lost the game and eliminated themselves from the tournament.
Vince Lombardi said, "Winning isn't the everything; it's the only thing." I wonder what he would have said in this instance?
It seems to me that doing the right thing may mean you lose the game...but it never means losing.
God bless,
Steve
Sunday, May 4, 2008
Motivation from a Personal Ad
Write an Ad About Yourself for the Personal Section of the Paper -- Even If You're Happily Married
"Recognizing yourself is the beginning of success," says Burton Kaplan in his book "Winning People Over: 14 Days to Power and Confidence". "Before you can attract power, you've got to understand what you are doing and how to either correct it or work around it."
How do you do that?
A good exercise, says Kaplan, is to write a "personal" ad describing yourself -- like those you see in magazines and newspapers.
You'd probably want it to look something like this:
"Available: Attractive, sensitive, honest, healthy, faithful, respectful person who is successful but not a workaholic, adventurous but intimate, strong but tender, energetic yet warm. Appreciates, accepts, and approves of others, good sense of humor, ready to share."
Very nice. But that's not the kind of ad Kaplan is talking about.
Perhaps you ARE attractive, sensitive, honest, etc. -- but focusing only on your strengths isn't likely to do you any good. You almost certainly have a lot of negative qualities too. And until you identify those weaknesses, you're not going to be able to get rid of them.
Kaplan's recommendation is to tape a blank piece of paper to your bathroom mirror. Each morning for a week, take a long look in that mirror and write down a negative quality you see in yourself. Don't write a whole sentence; just a word for two. You might, for example, write "unaccepting."
At the end of the week, your list might look something like this:
angry
loser
complainer
at a dead end
moody
spineless
hard to get along with
Now . . . you're ready to write your ad.
Working with the words on your list, make the ad as direct as you can. The more outrageous, the better.
Here's the way an ad based on the above list might read:
"Available: Do you hate yourself? Do you hate the world? Angry loser long on potential but doing nothing seeks person who values empty promises and likes taking the blame for everything that goes wrong."
I did a shortcut version of this exercise. Instead of identifying my flaws over the course of a week, I just wrote down the first negatives about myself that came into my head.
Here's the way my ad read:
"Available: Critical, argumentative workaholic seeks impeccably perfect and beautiful person to alternately overwhelm and bore, badger and ignore, shower with every sort of gift except his time and attention. Must be able to provide non-stop praise and back rubs."
You get the point.
Seeing ourselves in such a negative light, the way other people sometimes see us, can be very disturbing. But that may be the only way we can motivate ourselves to make meaningful changes.
As Kaplan points out, problems generally don't reside "elsewhere." They are rooted inside us, in our minds and hearts, in how we set goals, create expectations, react to problems, and so on.
On the one hand, it's a psychological burden to recognize that improving your life is mostly about improving your self. On the other hand, it's liberating and empowering to realize that you don't need any outside help to make major changes.
Looking your nastiness straight in the eye may not make you happy -- at least in the near term. But if you have the will to change, Burton Kaplan's "personal ad" exercise will help you come up with some very specific things to work on.
SP
"Recognizing yourself is the beginning of success," says Burton Kaplan in his book "Winning People Over: 14 Days to Power and Confidence". "Before you can attract power, you've got to understand what you are doing and how to either correct it or work around it."
How do you do that?
A good exercise, says Kaplan, is to write a "personal" ad describing yourself -- like those you see in magazines and newspapers.
You'd probably want it to look something like this:
"Available: Attractive, sensitive, honest, healthy, faithful, respectful person who is successful but not a workaholic, adventurous but intimate, strong but tender, energetic yet warm. Appreciates, accepts, and approves of others, good sense of humor, ready to share."
Very nice. But that's not the kind of ad Kaplan is talking about.
Perhaps you ARE attractive, sensitive, honest, etc. -- but focusing only on your strengths isn't likely to do you any good. You almost certainly have a lot of negative qualities too. And until you identify those weaknesses, you're not going to be able to get rid of them.
Kaplan's recommendation is to tape a blank piece of paper to your bathroom mirror. Each morning for a week, take a long look in that mirror and write down a negative quality you see in yourself. Don't write a whole sentence; just a word for two. You might, for example, write "unaccepting."
At the end of the week, your list might look something like this:
angry
loser
complainer
at a dead end
moody
spineless
hard to get along with
Now . . . you're ready to write your ad.
Working with the words on your list, make the ad as direct as you can. The more outrageous, the better.
Here's the way an ad based on the above list might read:
"Available: Do you hate yourself? Do you hate the world? Angry loser long on potential but doing nothing seeks person who values empty promises and likes taking the blame for everything that goes wrong."
I did a shortcut version of this exercise. Instead of identifying my flaws over the course of a week, I just wrote down the first negatives about myself that came into my head.
Here's the way my ad read:
"Available: Critical, argumentative workaholic seeks impeccably perfect and beautiful person to alternately overwhelm and bore, badger and ignore, shower with every sort of gift except his time and attention. Must be able to provide non-stop praise and back rubs."
You get the point.
Seeing ourselves in such a negative light, the way other people sometimes see us, can be very disturbing. But that may be the only way we can motivate ourselves to make meaningful changes.
As Kaplan points out, problems generally don't reside "elsewhere." They are rooted inside us, in our minds and hearts, in how we set goals, create expectations, react to problems, and so on.
On the one hand, it's a psychological burden to recognize that improving your life is mostly about improving your self. On the other hand, it's liberating and empowering to realize that you don't need any outside help to make major changes.
Looking your nastiness straight in the eye may not make you happy -- at least in the near term. But if you have the will to change, Burton Kaplan's "personal ad" exercise will help you come up with some very specific things to work on.
This article appears courtesy of Early To Rise, the Internet’s most popular health, wealth, and success e-zine. For a complimentary subscription, visit http://www.earlytorise.com.
God bless you,SP
Friday, May 2, 2008
I swear, I just don't "get" bodybuilders....
As ashamed as I am to admit to it, at one time I aspired to be a bodybuilder. By that I mean I drank the Kool-Aid...by the gallon. I read all of the magazines, articles and watched “Pumping Iron” a hundred times. (I still own two copies)
There was always one thing that struck me as frustrating and odd at the same time. Why was it that I could lift more and work harder than some of the guys in the gym where I trained, but did not have the same quality of physique they had?
I always wanted a 19 inch set of “guns” to carry around and show off. At the height of my bodybuilding “career” I weighed 242 pounds and had 18 ¼ inch arms. I could squat a house and deadlift a small truck, but I also had about 20 percent body fat and couldn’t climb a flight of steps without resting at every fifth one.
You see, I was under the misguided belief that bodybuilders knew what they were doing when they spoke about muscle gains, or more technically, hypertrophy. For the bodybuilder, body part split training is the cornerstone “Bodybuilding 101.”
Every article you will ever read in a bodybuilding magazine (Muscle & Fiction, MuscleRag, Ironman, etc) espouses the virtues and supposed benefits of body part training versus full body routines. They preach the superiority of so-called “isolation exercise” versus compound movements. This entire view is based entirely upon one deeply misguided concept: muscle gain (hypertrophy) is magically and totally area specific.
Let’s be clear on this: Hypertrophy is a universal reaction and result, not an area specific one.
A group of researchers found this out a while back:
Rogers et alThe Effect of Supplemental Isolated Weight-Training Exercises on Upper-Arm Size and Upper-Body StrengthHuman Performance Laboratory, Ball State University, Muncie, IN.NSCA Conference Abstract (2000)
The subjects in question were divided into two groups, and the researchers compared the effects of a weight training program on 5 repetition maximum (5RM) strength and arm circumference.
The first group did four compound upper body exercises, like pull-ups, pushups, etc.
The second group did the same program AND included biceps curls and triceps extensions.
“What did they find out, Uncle Steve?”
Both groups made considerable gains in both arm strength and size.
Here’s the interesting part: the second group that did all of the extra specific, targeted arm work showed no added achievement on either strength or arm circumference. And the study lasted for 10 weeks!
In other words the group that simply performed multi-joint, compound exercises produced the same results as the group that did additional localized, area specific exercises. In my mind, group one got more bang for their buck and group two wasted a bunch of time and effort.
But enough about reality, let's talk hypothetically:
What if we had two brothers, twins even, who enjoyed the same exact eating habits and were attending the same college? Every Monday, Wednesday and Friday for the next year, without failure, they both go the local gym and lift. Their program is sound and they make progress in terms of weight, sets and repetition gains over the course of the year.
There is, however, one glaring dissimilarity.
Brother number one performs only dead-lifts.
Brother number two strictly and solely does biceps curls.
At the end of the year, who will have made more overall gains? Who do you believe will be bigger overall? Not just in terms of overall dimensions, but arm size as well?
If you said brother number one, have a slice of pie on me.
You see, he is the one who placed a greater emphasis overall through load bearing work on his ENTIRE system. The strange thing is, he never bent his elbow. Not once.
Canadian super coach Charles Poliquin has stated repeatedly that in order to gain an inch on your arm you must increase your overall muscle capacity by 10lbs. That being true (and I for one believe it is) it will come to fruition more quickly by performing exercises like the dead-lift in favor of “pretty boy” movements like dumbbell curls.
Let’s review: muscle acquisition and increase is a universal issue, not an area specific one. If I place a load exclusively on my calves, obviously they would grow. However, the growth would have its limits because the overall load is minimal. But if I performed a more complex movement, like squats or dead-lifts, the overall load is increased so dramatically that everything else would grow.
This applies also to those who inject or take steroids, growth hormone or any other muscle augmenting “supplement.” They are not simply injected into the individual muscle group and they aren’t rubbed onto the intended area of growth and enhancement.
Rather, they are injected or consumed into the body, the unit, the system. It stands to reason therefore that an increase in protein synthesis is an overall body occurrence.
The way I look at it these days is this: if I have a client who wants to gain muscle and “get big”, I do my best to develop a program for them that targets the entire system, and in that way kill several birds with just a few stones.
God bless you,
SP
There was always one thing that struck me as frustrating and odd at the same time. Why was it that I could lift more and work harder than some of the guys in the gym where I trained, but did not have the same quality of physique they had?
I always wanted a 19 inch set of “guns” to carry around and show off. At the height of my bodybuilding “career” I weighed 242 pounds and had 18 ¼ inch arms. I could squat a house and deadlift a small truck, but I also had about 20 percent body fat and couldn’t climb a flight of steps without resting at every fifth one.
You see, I was under the misguided belief that bodybuilders knew what they were doing when they spoke about muscle gains, or more technically, hypertrophy. For the bodybuilder, body part split training is the cornerstone “Bodybuilding 101.”
Every article you will ever read in a bodybuilding magazine (Muscle & Fiction, MuscleRag, Ironman, etc) espouses the virtues and supposed benefits of body part training versus full body routines. They preach the superiority of so-called “isolation exercise” versus compound movements. This entire view is based entirely upon one deeply misguided concept: muscle gain (hypertrophy) is magically and totally area specific.
Let’s be clear on this: Hypertrophy is a universal reaction and result, not an area specific one.
A group of researchers found this out a while back:
Rogers et alThe Effect of Supplemental Isolated Weight-Training Exercises on Upper-Arm Size and Upper-Body StrengthHuman Performance Laboratory, Ball State University, Muncie, IN.NSCA Conference Abstract (2000)
The subjects in question were divided into two groups, and the researchers compared the effects of a weight training program on 5 repetition maximum (5RM) strength and arm circumference.
The first group did four compound upper body exercises, like pull-ups, pushups, etc.
The second group did the same program AND included biceps curls and triceps extensions.
“What did they find out, Uncle Steve?”
Both groups made considerable gains in both arm strength and size.
Here’s the interesting part: the second group that did all of the extra specific, targeted arm work showed no added achievement on either strength or arm circumference. And the study lasted for 10 weeks!
In other words the group that simply performed multi-joint, compound exercises produced the same results as the group that did additional localized, area specific exercises. In my mind, group one got more bang for their buck and group two wasted a bunch of time and effort.
But enough about reality, let's talk hypothetically:
What if we had two brothers, twins even, who enjoyed the same exact eating habits and were attending the same college? Every Monday, Wednesday and Friday for the next year, without failure, they both go the local gym and lift. Their program is sound and they make progress in terms of weight, sets and repetition gains over the course of the year.
There is, however, one glaring dissimilarity.
Brother number one performs only dead-lifts.
Brother number two strictly and solely does biceps curls.
At the end of the year, who will have made more overall gains? Who do you believe will be bigger overall? Not just in terms of overall dimensions, but arm size as well?
If you said brother number one, have a slice of pie on me.
You see, he is the one who placed a greater emphasis overall through load bearing work on his ENTIRE system. The strange thing is, he never bent his elbow. Not once.
Canadian super coach Charles Poliquin has stated repeatedly that in order to gain an inch on your arm you must increase your overall muscle capacity by 10lbs. That being true (and I for one believe it is) it will come to fruition more quickly by performing exercises like the dead-lift in favor of “pretty boy” movements like dumbbell curls.
Let’s review: muscle acquisition and increase is a universal issue, not an area specific one. If I place a load exclusively on my calves, obviously they would grow. However, the growth would have its limits because the overall load is minimal. But if I performed a more complex movement, like squats or dead-lifts, the overall load is increased so dramatically that everything else would grow.
This applies also to those who inject or take steroids, growth hormone or any other muscle augmenting “supplement.” They are not simply injected into the individual muscle group and they aren’t rubbed onto the intended area of growth and enhancement.
Rather, they are injected or consumed into the body, the unit, the system. It stands to reason therefore that an increase in protein synthesis is an overall body occurrence.
The way I look at it these days is this: if I have a client who wants to gain muscle and “get big”, I do my best to develop a program for them that targets the entire system, and in that way kill several birds with just a few stones.
God bless you,
SP
Thursday, May 1, 2008
When You Eat = How Much You Lose
Most people think that working out will make changes in your body. Sorry, it doesn't work that way.
The workout is simply a stimulus that allows the food you eat to re-create cells to change.
In other words, what we eat and when we eat it, is the key to change.
Your workout is simply the message that initiates change. The food actually does the work.
Many sources (and common misperceptions) instruct us not to eat immediately after a workout, but that's so far from the truth it's scary.
After any type of training, no matter the time of day, you have 30-45 minutes to put food into your muscle cells and not a single drop into your fat cells! It's called the "Golden Hour" and it is, seemingly, magical from a muscle development standpoint. Two hours later, hormonally, it is much more challenging to put nutrients into your muscles and much more will go to your fat cells!
"So Steve, how do I make a post-workout meal?"
Believe me when I say, it's okay if it contains some sugar as well as protein. Plenty of research has shown that sugar, while eaten at other times of the day is bad, can be very beneficial in that first 30-45 minutes after your workout.
Protein powder (10 grams) and sugar (Kool Aid or Gatorade works just fine - 40 grams) is ideal and easy to make: 1/2 scoop of vanilla protein powder in a small serving of Grape Kool-Aid is my fave!
By avoiding or skipping this "meal" you are missing a golden opportunity to build some lean muscle and lose fat. In fact, if you skip this "meal" it is going to be that much harder to reach your goals.
God bless,
SP
The workout is simply a stimulus that allows the food you eat to re-create cells to change.
In other words, what we eat and when we eat it, is the key to change.
Your workout is simply the message that initiates change. The food actually does the work.
Many sources (and common misperceptions) instruct us not to eat immediately after a workout, but that's so far from the truth it's scary.
After any type of training, no matter the time of day, you have 30-45 minutes to put food into your muscle cells and not a single drop into your fat cells! It's called the "Golden Hour" and it is, seemingly, magical from a muscle development standpoint. Two hours later, hormonally, it is much more challenging to put nutrients into your muscles and much more will go to your fat cells!
"So Steve, how do I make a post-workout meal?"
Believe me when I say, it's okay if it contains some sugar as well as protein. Plenty of research has shown that sugar, while eaten at other times of the day is bad, can be very beneficial in that first 30-45 minutes after your workout.
Protein powder (10 grams) and sugar (Kool Aid or Gatorade works just fine - 40 grams) is ideal and easy to make: 1/2 scoop of vanilla protein powder in a small serving of Grape Kool-Aid is my fave!
And it does more than just build muscles!
It boosts your immune system, which typically takes a hit after a workout.
It dramatically speeds your recovery.
It increases fat oxidation (that's right, sugar can help you lose weight during this Golden Hour!)
It helps stabilize and regenerate potential lost muscle tissue.
It boosts the metabolism over the next 24 hours.
By avoiding or skipping this "meal" you are missing a golden opportunity to build some lean muscle and lose fat. In fact, if you skip this "meal" it is going to be that much harder to reach your goals.
God bless,
SP
Subscribe to:
Posts (Atom)
