Getting In Shape First?!

I hear this on the weekly basis:

"I want to get in shape before I work with a trainer."

For the next month I see them working on on of these:





Here are some reasons to work with a trainer before "getting in shape for a trainer":

1. Imbalances - Try a one leg squat to a bench. I haven't seen a case where one leg is equally as strong as the other leg. I've covered this a bit in an earlier blog but these imbalances not only in your legs can lead to not so nice compensation patterns down the road. This is a big reason your lower back or knees hurt, not your lower back or knees.

2. Muscle Mass - Resistance training is the key to fat loss. Plain and simple the more muscle mass you build, the more fat you are going to burn off while not training. Guess what, you burn off most of your calories while not training. Wouldn't it make sense to build incorporate resistance training to your training, instead of losing muscle mass while going for a jog on that treadmill.

3. Program Design - People like to do things that are easy in most cases. Plain and simple. You can also pick up some new movements instead of using the same ones you've used for the "past 20 years".

4. Diet Tips - I see people who start on their quest in "becoming healthy" start off very well. Or so it seems. Short-term diets are just that short-term. Carb tolerance and carb intake in general is something that is overlooked I think in most cases. Look for a lifestyle change not that quick fix.

5. Each Situation is Different - You shouldn't be following a program that you picked up from someone else that seemed to work for them. Each individual is different and has different things to be addressed. This can lead to quicker results.

6. Exercise Technique - I have clients who come to me with the notion that squats hurt their knees. After about 2 minutes of correcting their form they can squat pain free. This example goes to any other exercise that you perform. If it causes pain by all means stop doing it but in most cases I see form is the problem. Faulty movements lead to pain.

7. Education - Ever heard of self myofascial release? Or used a dynamic warm up? Or know what the main cause of knee/low back pain is? If not that's even more reason to find someone who can educate you on not only these areas but YOUR needs as well.

My Breakfast

I get asked quite a bit what my breakfast looks like. Well here you go:

1/4 cup brochli

1/4 cup green pepper

4 whole eggs (sometimes 2 egg whites 2 whole eggs)

4 oz chicken or some other type of meat

3/4-1 1/4 cup oatmeal (depending on the day and week)

1 cup plain yogurt

1 teaspoon cinnimon

2 cups milk

1 daily vitamin

2 fish oil

Start by putting the brochli, green peppers, and chicken on the stove. Let them cook for 3-4 minutes. Add eggs and oatmeal to the pan and mix together. After 2-3 minutes mix up/flip over. Cook another 2-3 minutes. Put in bowl and add cinnimon and yogurt.

Yes I cook all this stuff together. I tried it one day because I was tired of cooking the oatmeal seperate and it worked out well. Eating this along with reading emails early in the morning doesn't get any better.

End Result

A Random Tuesday

1. Before you stretch your lower back or hamstrings you may want to read this:

http://robertsontrainingsystems.com/blog/A+Stretching+Fallacy/

I try to explain this a client weekly if not daily but Robertson does a little better job from a anatomy standpoint!

2. I received a text last night from a friend. "What would be the best supplement for me to gain weight and muscle mass?"

Of course I asked him for his email address because I didn't want to just tell him the answer simply. I know I've told him this before but plain and simple if you are going to put on weight you need to EAT. If you think you are eating and not putting weight you need to eat MORE. Yeah I've been through the same situation you think you are eating but you really aren't. Or you tell yourself my metabolism is to fast, I couldn't put on weight if I tried. Well guess what either you eat enough to put on weight or you don't.

Eat Like A Horse!

Sure supplementation is going to be much easier around workouts and at times in the day when you may not have a whole lot of time to eat a solid meal. It's not going to replace "solid" food though!

3. On the other end of the spectrum it amazes me how when people are looking for fat loss they aren't willing to change their eating habits. I give them a couple habit changes that I like to consider simple such as increasing water intake and eating every 2-3 hours. They come back two days later and admit they haven't done either. I know change may be hard but what you've been doing for the past 10 years hasn't worked what makes you think it's going to start working for the next 10 years?

4. Having a day every week or week and half where I cook all my food was the best thing I've started doing. It allows you to first not waste a lot of time cooking during the week but also helps you make good food choices throughout the week. Leftovers taste better anyway.

5. The more I read and learn the more I feel I haven't touched the surface on training. I also look back to a year ago and think if I've learned this much in a year I can't wait for the next couple years.

6. I think people get fat loss and weight loss mixed up or they don't know the difference. Fat loss is just that a decrease in fat mass. Weight loss on the other hand is fat loss that could be accommodated with muscle loss.

Muscle mass is very metabolically active which in the end means you are going to burn off many more calories throughout a day with more muscle mass then with less. Plain and simple. This is why resistance training is very important to long term fat loss. On the other end slow steady cardio can actually end up burning up that muscle mass that is so metabolically active. Guess what that means. You are going to be burn off less calories throughout the day. Think about that the next time you say "resistance training isn't for me" or the next time you hop on that treadmill for a 30 minute run.

Weight Loss or Fat Loss?

Random Thoughts

1. I love group classes. You can learn so much in a group class just because of the simple fact of you have so many situations to "deal" with or just plain do your job as a trainer. I've had people with ankle replacements where their ankles are immovable to people who first start doing a squat look like they are going to fall forward onto their face. Should people like this be in a group class, no but you can only do get so many people to see the benefits of individual training. Situations like this make you be "quick on your feet" and really helps you become a better trainer by coming up with modifications for certain individuals.

Then I have group classes back in my home town, which I explain to people as a little hole in the wall gym. Not that isn't not nice (it's actually very nice for a small town) but I'm spoiled with all the equipment I have to choose from where I do most of my work. It really makes you appreciate body weight training and how affective it can be if used correctly.

2. I hate snow and cold weather.

Nice weather come back

3. The snatch grip deadlift is great. My upper back and glutes haven't been this sore in a while.

4. I heard a guy talking about how his shoulder was bothering him the other day. Now this guy has some of the worst internally rotated shoulders not to mention the true problem down the chain at the hips that gives him a limp when he walks. Makes me wonder if some people buy one shoe at a time from all the pounding the one shoe gets from the limping. Anyway, I just hear this guy tell someone how his shoulder hurts when proceeds to complete a set of cable crossover flies. The kicker, about 1o minutes later he is pounding out some dumbbell flies. In between sets you would think he trying to rub a whole through his shirt with all the rubbing he is doing on his shoulder.

Please stop doing an exercise if it there is pain! There's a reason the movement hurts. Find a professional such as a Physical Therapist or Personal Trainer who can help get you back to pain free movement. Not to mention recommendations on contraindicated movements to your condition.

5.I love canned pumpkin.

Oh So Good

6. Do NOT stop eating healthy fat if you are trying to loose fat. There's a reason it's a macro nutrient. Your body needs it! It's more then likely that cake you've had for "dessert" for the past 10 years. If anything the macro nutrient carbohydrate is making you fat.

Good Carb

"But it has nuts, they're good for you aren't they?"