Deadlift technique

Deadlifts are one of the fundamental lifts that everyone should become comfortable doing at least once a week.

Like squats, overhead presses, and other multi-joint lifts, deadlifts recruit the core muscles. Having a strong core is crucial. Deadlifts will make your core and primary muscles stronger. They also do a good job of shaping your legs and butt!

If you want strong, good looking legs that can power up hills and keep you going on long walks, heavy deadlifts and squats should be a regular part of your routine.

Always start with the bar on the floor. Here’s how to Deadlift in 5 easy steps:

  1. Stand with the bar above the center of your feet– your stance should be a bit more narrow than shoulder-width to give your arms room.
  2. Grab the bar overhand so your arms are vertical to the floor. If the bar is heavy, you can use lifting straps, or place one hand over-hand, and the other hand under-hand, to prevent the bar from “rolling” out of your grip. Notice the shoulder blade position in the picture, relative to the vertical line. The ideal position is to have your shoulder blades behind the bar (right image).

Proper Shoulder Position During Deadlift

  1. Bend through your knees until your shins hit the bar which must remain above the middle of your feet.
  2. Lift your chest but don’t squeeze your shoulder-blades like on Squats. Just put your shoulders back & down, head inline with rest of your spine. Keep your back arched back or straight, but NEVER let your back arch forward!
  3. Pull – keep the bar close to your body, roll it over your knees and thighs until your hips and knees are locked. Do NOT lean backwards at the top. Imagine “humping” the bar near the top of the lift.

proper deadlift technique

And that’s all there is to it. Lower the bar by pushing your hips back first, and then bend your knees once the bar reaches knee level (NOT before otherwise the bar will hit your knees).

As always, chose a weight that will make you reach muscular failure within 4 to 8 reps. Since deadlifts are such a form-crucial movement, you don’t want too high a rep range, since fatigue from lactic acid will have you losing form; poor form is just a recipe for injury. Rest about 3 minutes between each set.

You may like to check out:

Why women should deadlift

Is high-rep weight training a waste of time?

Thoughts on High Intensity Interval Training

How bad is saturated fat and cholesterol?

Get muscles, burn fat faster

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Fix your shin splints

Most of this has to do with running, but it’ll help with your walking shin splints also.

 
I think the first thing you’d want to try, and the easiest, is to go with minimal shoes, like I wear, so they don’t interfere with natural movement.
 
1. Learn to not be a heel striker when running. land midfoot to forefoot.
 
2. Therefore, wearing minimalist shoes or barefoot is best, as “running shoes” and anything with a heel or too much cushion enables an artificially wider gait, enabling you to heel strike = BAD.
 
Minimalist shoes makes natural movement possible and strengthens your arch, and the other foot muscles. (Think about it. An arch support is like a cast. What happens to your arm muscle after it’s been in a cast for a whole month? It atrophies. When your arch isn’t asked to do it’s job by supporting your body, it will atrophy. What a great gig DR Scholls has set up, he sells products that perpetuate the symptoms they claim to fix!)
 
3. Don’t over-stride. Land with your feet closer to underneath your hips, not with your feet landing ahead of your hips.
 
4. Don’t push off with the toes. Learn to move at the hips.
 
Look into pose running technique. (far right image)
HMGS: Strike a Pose
 
 
 

How to maintain vibrant health and good looks as you age

Aging comes with a lot of stigma these days. The slogan “I’m getting too old for this” is uttered by everyone at some point. We think that getting tired, sick, weak and slow are all part of the process. We are programmed to think that getting old inevitably includes bags, sags, and wrinkles, joint pain, cancer, heart attack, and lots of naps. Adding extra weight around our mid-sections is another accepted part of the “normal” aging process. Don’t believe any of this for one more second!

Aging does not have to come with any of that baggage.

In fact, most of these things are completely in your control. All it takes is living an active life and keeping your body in shape, while following an ancestral type diet that includes healthy animal meats and organs, vegetables and fruit, and eliminates all processed food, grains, and sugar. By doing so you will eliminate systemic inflammation, which is the cause of most modern ills and diseases. You will also find that your skin and complextion are healthier too. Lean muscle mass will provide you with the proper organ reserve to maintin strength and health through old age, and also prevents injury.

Take a look at this succss story from a 71 year old man (who looks more like 50) who has followed this type of lifestyle. Here are a couple of people (Mark Sisson, and his wife) over 50 who also have found success in an ancestral lifestyle. Here’s a few more! Gerry age 64, Paula 51, Dave 54, 65 year old mother, Norman 53, George 54.

Here is an informative list of 10 rules for aging well.

The role of lean muscle mass and organ reserve in aging

How to control your gene expression. Don’t be a victim of your own genes!

How to get that natural glow and maintain healthy skin

Is it really that easy? Yes it is! Try it for 2 weeks and tell me you don’t see immediate changes in your health and energy levels!

Like this post? Want to find out more about how to get in shape fast? Check out these articles about getting in shape, feeling great, and controlling your genes!

Lower bodyfat setpoint.

Lose stubborn body fat. (Intermittent fasting)

Control your gene expression.

Heavy strength training is a required aspect of long term health. For everybody.

How to train your body to burn fat all day long. High intensity interval training (HIIT).

Why you should avoid too many polyunsaturated fats.

What is chronic inflammation. What to eat to avoid it.

The final word on grains and legumes: AVOID them.

The final word on Saturated fat and Cholesterol: EAT them

How to smash a coconut

Smashing a coconut takes a lot of mental and physical preparation. The proper tools are crucial. And deciding how to hold it still can be difficult. But with the right mindset and know-how, enjoying your coconut can be an exciting food experience.

  1. Once you have located your coconut, take it home and locate your tools. You should have a chisel and a hammer handy, as well as a large bowl or a brave friend to help hold the sucker still. If you decided to use a machete, all bets are off. I take no responsibility for the missing limbs or any other outcome.
  2. Place your coconut in front of you. We will have to prepare the coconut for the initial attack. You will have to assert your alpha-dominance by staring the coconut down prior to smashing. You need to let it know you mean business. This will cause the coconut to submit and lie dormant, allowing you to sneak up on it with your chisel.
  3. Quickly take the chisel and hammer and drive a hole into the top, before the coconut has time to react. ejoy the coconut water as is, or pour into a glass and chill for later. Yum!

Next we want to get to the meat of the coconut, because that is the best part. Now that you have incapacitated the coconut and enjoyed it’s juice, you will have an easier tme handling the coconut for smashing, which can be a difficult and dangerous task.

  1. Bring your coconut outside to a suitable location. The concrete steps work wonderfully, but a large rock will do.
  2. The proper stance is crucial. Stand with feet wider than shoulder width. You need to bend at the knees slightly, and straddle your coconut-smashing object.
  3. Bring the coconut overhead with both hands. Prepare yourself. Quckly bring the coconut down on the sharp edge of the steps or rock, being careful not to completely release the coconut so as to not lose any pieces, but also so as to not smash any fingers.
  • If you are at a Crossfit box doing your WOD, a handy barbell or kettlebell should work as well. Do your overhead press or other olympic lift with coconut on the ground in front of you. Bring the barbel down squarely on top of the coconut, and enjoy!
  • Once your coconut has been successfully smashed, you can scrape out the insides with a tool of your chosing, or just use your teeth. Yum! Have fun and enjoy your coconut.
  • If broken properly so that you have a coconut-bowl, you can leave the water inside and add rum. This makes a great treat to sip in the sun. It’s like a mini vacation! All right!

 

Let me know about your coconut experiences. Post your results to comments!

Like this post? Want to find out more about how to get in shape fast? Check out these articles about getting in shape, feeling great, and controlling your genes!

Lower bodyfat setpoint.

Lose stubborn body fat. (Intermittent fasting)

Control your gene expression.

Heavy strength training is a required aspect of long term health. For everybody.

How to train your body to burn fat all day long. High intensity interval training (HIIT).

Why you should avoid too many polyunsaturated fats.

What is chronic inflammation. What to eat to avoid it.

The final word on grains and legumes: AVOID them.

The final word on Saturated fat and Cholesterol: EAT them

Cardio is for dummies

Endless cardio is a waste of time, is useless for causing metabolic change. Cardio is bullshit.

Did you know that any aerobic activity is “cardio”? How about that lifting weights is also “cardio”? Hiking, walking, generally moving around…it’s all “cardio”. If we do this much cardio already, why do we need to do more?

For all it’s cracked up to be, endless “cardio” at the gym, as in running on a treadmill, spinning, or whatever for hours on end, every day, is utterly useless and a waste of time.

  • Cardio only burns fat while you are working out.
  • Cardio does not cause a shift in your body’s metabolic activity.
  • Cardio actually causes your body to produce more fat.
  • Cardio does not change the way your body uses energy.
  • Cardio does not increase glycogen stores or mitochondrial activity to burning fat.

The body uses fat in the aerobic (ST and lower IT) zone. So, linear thinking (i.e. conventional wisdom) suggests that to burn fat you should operate in that zone. It would not surprise someone trained to understand the adaptive capabilities of the human body that if you burn more fat, the body will find a way to produce more. And this is just what happens when your energy flows over the aerobic pathway—your body releases hormone messengers that signal higher fat production.

This is exactly the reason that spending hours on a bike or treadmill every day is totally counter productive. You are over-using the aerobic pathway, and really hurting your fat-loss goals.

We did not evolve to rely heavily on a carbodydrate-fueled energy system, and yet, carbohydrate metabolism seems to rule our lives today. Yes, carbohydrate (in the form of glucose) can play a major role in the production of energy in skeletal muscle, but it turns out that the heart and skeletal muscle prefer fatty acids (fat) as fuel over glucose.

Our hunter-gatherer ancestors didn’t regularly ramp their heart rates up for over an hour a day like so many of us do now. Even when the concept of organized hunting came along, it would appear that our hunter-gatherer ancestors relied more on superior tracking ability (using our highly evolved and exceptionally large brains) and walking (using our superior fat-burning systems), rather than on actually “chasing down” their prey. In fact, squandering valuable energy reserves (and increasing carbohydrate [glucose] metabolism by a factor of ten) by running hard for long periods of time was so counterproductive it would have likely hastened your demise (imagine chasing some game animal for a few hours and – oops – not succeeding in killing it. You’ve spent an incredible amount of energy, yet now you have no food to replace that energy. You have suddenly become some other animals prey because you are physically exhausted).

So, what does all that mean for us in the 21st century seeking to maximize our health and fitness?

Well, we know that this current popular high intensity aerobic pursuit is a dead-end. It requires huge amounts carbohydrate (sugar) to sustain, it promotes hyperinsulinemia (overproduction of insulin), increases oxidative damage (the production of free radicals) by a factor of 10 or 20 times normal, and generates high levels of the stress hormone cortisol in many people, leaving them susceptible to infection, injury, loss of bone density and depletion of lean muscle tissue – while encouraging their bodies to deposit fat. Far from that healthy pursuit we all assumed it was! What, then, is the answer?

Knowing what we know about our hunter-gatherer ancestors and the DNA blueprint, we would ideally devise an aerobics plan that would have us walking or hiking several hours a day to maximize our true fat-burning systems and then doing intermittent “life or death” sprints every few days to generate those growth spurts that create stronger, leaner muscle.

However, since allocating a few hours a day to this pursuit is impractical for most people, we can still create a plan that has a fair amount of low level aerobic movement, such as walking briskly, hiking, cycling at a moderate pace, etc a few times a week and keep it at under an hour. Then, we can add a few intense “interval” sessions, where we literally sprint (or cycle or do anything intensely) for 20, 30 or 40 seconds at a time all out, and do this once or twice a week.

What should you do instead of cardio?

HIGH INTENSITY INTERVAL TRAINING. SPRINTS. ANAEROBIC ACTIVITY.

Once or twice a week to give your body time to adapt.

You burn more calories and more fat in total when you train at high intensity. And you do not open the metabolic pathways that cause your body to make more fat. Energy that flows over the anaerobic pathway signals your body to make more muscle and to burn fat.

You incur an oxygen depth that raises metabolism for days after a high intensity session. Above all, you bring adaptations that burn fat. As the body remodels in response to the adaptive challenge presented by a brief, high-intensity session, it preferentially burns fat. In addition, you put on lean muscle mass that burns energy continuously. From 60 to 70 per cent of the energy you burn is at your basal metabolic rate. If you gain lean muscle mass you raise your basal metabolic rate and, thus, burn more energy 24 hours a day.

How does this happen?

Brief high intensity exercise creates an adaptation, because your body sees it as a stressor for change. You have pushed yourself to the limit, now growth is needed. It’s a survival trait that is a result of your ancient hunter-gatherer genes.

Brief high intensity training uses both the anaerobic and aerobic pathways. It rapidly depletes your muscle glycogen stores. This signals your body to make those stores larger, effectively growing your endurance threshold. It also enables you to handle more carbs efficiently without them going to fat storage.

Brief high intensity training causes a shift in metabolic activity that makes your body burn more fat for energy all day long, every day. It forces your body to make more mitochondria. Mitochondria are the powerhouses of our bodies. They create energy for the cells. They also prefer to burn fat for energy, as it is a more efficient and clean process than burning glucose. Eating a paleo diet high in fat, coupled with occasional high intensity interval training, will ensure your mitochondria are trained to burn primarily fat, will increase the number of mitochindria in your muscles, which in turn burns even more fat.

I’ll include a quote from Richard Nikoley of Free The Animal:

I’ve seen amazing things in the gym. I see these same people, toiling away on the treadmill, day after day, week after week, month after month and they look like zombies to me. Far from the picture of health, they look highly stressed, swollen from body-wide inflammation, pale — awful. And they make no noticeable gains. On the other hand, a number of people have come up to me and complimented me on the gains I’ve made and they’ve noticed. I work out, high intensity, for a total of one hour per week — some do that every day on the treadmill or elliptical.

 

In Conclusion

 The benefits of low level aerobic work (walking, hiking, cycling, swimming):
– increases capillary network (blood vessels that supply the muscle cells with fuel and oxygen)
– increases muscle mitochondria
– increases production of fat-burning and fat-transporting enzymes
– more fun, because you can talk with a partner while doing it

The benefits of interval training (sprinting in short intense bursts)
– increases muscle fiber strength
– increases aerobic capacity (work ability)
– increases muscle mitochondria (the main energy production center in muscle)
– increases insulin sensitivity
– increases natural growth hormone production

The pitfalls of chronic mid- and high-level aerobic work (i.e. endless cardio)
– requires large amounts of dietary carbohydrates (SUGAR)
– decreases efficient fat metabolism
– increases stress hormone cortisol
– increases systemic inflammation
– increases oxidative damage (free radical production)
– boring!

Like this post? Want to find out more about how to get in shape fast? Check out these articles about getting in shape, feeling great, and controlling your genes!

Lower bodyfat setpoint.

Lose stubborn body fat. (Intermittent fasting)

Control your gene expression.

Heavy strength training is a required aspect of long term health. For everybody.

How to train your body to burn fat all day long. High intensity interval training (HIIT).

Why you should avoid too many polyunsaturated fats.

What is chronic inflammation. What to eat to avoid it.

The final word on grains and legumes: AVOID them.

The final word on Saturated fat and Cholesterol: EAT them.

Easy Steps to Control Your Genes. Don’t be a victim of your genes!

It seems that most average Americans have a lot of bad inflammation, hormones and genes floating around right now, causing all kinds of various problems that we are programmed to just accept as “facts fo life”.

Really, we are in control of most of these problems, once you realize how interconnected each bodily system is, it gets pretty simple to fix!

We can influence gene expression to a far greater degree than previously thought possible.

I’m going to utilize a few quotes from one of my favorite bloggers, Mark Sisson, to introduce this concept:

“The take home message here is that you can literally reprogram your genes to live a long, healthy, productive, happy and energetic life. You can either sit idly by and end up a victim of poor gene expression, or you can take control of the signals you send your body (through diet, movement, stress management and many other lifestyle behaviors) and become the best version of you possible. “

“while your genes are “fixed”, the expression of those genes – the amount of proteins they cause to be made, whether or not they are even switched on or off at all – depends on the “environment,” the circumstances surrounding those genes. Diet, exercise, exposure to toxic chemicals (or fresh air), medicines, even the thoughts you think (which generate actual chemical signals) all influence gene expression – positively and/or negatively, depending on the choice.”

 
Basically it comes down to hormones and hormone expression. Hormones are fairly easy to manipulate, and hormones control the “on-off” switching of genes For example, when you eat sugar, the hormone insulin is secreted, and over time gene expression moves in a direction that produces more insulin. A diet high in sugar tends to cause your system to secrete more insulin, leading to down regulation of insulin receptors, which down regulates lipase and other fat-burning enzymes, which in turn increases the production of pro-inflammatory cytokines.
 
When you change to a diet low in sugars and rich in healthy fats, those or other genes are directed to reduce inflammatory expression, down-regulate insulin-producing metabolic machinery, up-regulate insulin receptors and rebuild cell membranes to reflect the presence of better building materials. Research in gene expression is exploding right now and is examining both the impact of environmental factors and the promise of epigenetic therapies. The connection between insulin resistance and genetic expression (particularly in relation to exercise) was raised in last week’s comments. Diet and toxin exposure have been shown to influence gene expression in laboratory studies. Here are a few study abstracts to pique your interest: PubMed 1, 2, 3.
 
We know that genes are controlled by hormones. We also know that poor hormone expression tends to perpetrate poor gene expression. And we know that positive hormone expression leads to good gene expression. It simply comes down to those parts of our environment we have the most control over: what we put into our bodies, how we deal with stress, and how we move around. Once we get that part right, most everything falls into place!
 
 
To spark your interest, Here’s some of the latest research into gene expression:
 
  • Researchers recently compared intestinal gene expression in breastfed and formula fed infants. The intestinal tract acts as a primary site for immune response, particularly in infants whose bodies must quickly learn to adapt to foreign foods outside the sterile womb environment. Glitches in intestinal (and related immune) development can cause food allergies, asthma and inflammatory bowel disease. Of particular note, gene expression that regulated cellular response to oxygen deprivation was more pronounced in breastfed babies, suggesting a possible cause for why breastfed infants have a lower SIDS risk.
  • Prenatal exposure to common environmental toxins can induce epigenetic changes that put a child at more risk for later cancer than post-birth exposure does. The study focused particularly on polycyclic aromatic hydrocarbons (PAHs), which are associated with oil and coal burning.

The take home message here is that you can literally reprogram your genes to live a long, healthy, productive, happy and energetic life. You can either sit idly by and end up a victim of poor gene expression, or you can take control of the signals you send your body (through diet, movement, stress management and many other lifestyle behaviors) and become the best version of you possible. [I put this quote in twice on purpose]

How to lower your body fat setpoint

Leptin is the chief body fat setpoint regulating hormone. It acts on the hypothalamus region of the brain to control our metabolism, nutrient uptake from food, hunger and satiety signals.

Here is how your normal body regulates fat mass and caloric intake

In normal functioning humans, leptin increases as you begin to overeat, and as fat begins to accumulate. The rise in leptin signals the hypothalamus that enough nutrients have been taken in. The increase in leptin tells your body to slow down the hunger signals, speed up the metabolism, and reduce the absorbtion of nutrients.

Likewise, as you fast or fat mass decreases, leptin also decreases. The hypothalamus notices a lack of leptin, and signals the body to slow down metabolism, increase nutrient uptake, and increase hunger.

Here is how a malfunctioning body regulates fat mass and caloric intake

In poorly functioning humans, such as the obese, the leptin signal is muted, and the hypothalamus has difficulty “hearing” the signal. This causes the body to continue to uptake nutrients, slow metabolism, and increase hunger, until the leptin signal is amplified by a greater fat mass, to the point that the hypothalamus is finally able to “hear” the signal. This is how the malfunctioning body defends an incorrect higher-fat mass.

This is called leptin resistance, or a lack of leptin sensitivity.

What causes leptin resistance at the hypothalamus? Inflammation!

Lowering systemic inflammation in the body, by eating a functional Paleo diet and removing neolithic food toxins, as well as staying away from hyper-palatable high hedonic reward foods, is the best way to “deflame” your body, and bring leptin sensitivity back within a healthy range.

Once you have eliminated inflammation and your hypothalamus is able to accurately read leptin signals, your body will self-regulate to a lower body fat setpoint, making fat loss and body recomposition easier.

How To Burn Fat All Day. High Intensity Interval Training.

High Intensity Interval Training is hands down, the fastest, most scientifically proven method to burn fat and get ripped.

Doing these High intensity exercises takes between 5 and 45 minutes, depending on your fitness level, and are way more effective than hours of cardio.

Intervals stress your body to its limit, which causes positive adaptations in mitochondrial development and fat burning.

How To Build More Muscle After Training

Sleep is one of the most overlooked aspects of health and training.

Its key to managing stress, inflammation, and recovery. Not getting enough can literally sap your strength and mental focus, and really hurt your gains in the long run.

Testosterone is prized for its anabolic effects. Testosterone secretion occurs primarily during sleep, and coincides with REM sleep cycles. Most of your testosterone is released at night, with levels gradually dropping as the day goes on. Also, the largest secretions of GH (most of your total day’s worth) occur during the first 1-2 hours of sleep. Later in the night, GH is also correlated with REM sleep. Both GH and testosterone are potent promoters of protein synthesis. Hinder their secretion, and you’re just asking for trouble.

Chronic sleep loss also causes excessive cortisol secretion, and decreases insulin sensitivity. It also decreases leptin, and increases ghrelin. Leptin tells our brains we are not hungry, ghrelin stimulates hunger.

So, one of the best things we can do after the gym? Get your protein. Then, TAKE A NAP! I usually work out after work in the evening. After a session I chug a protein shake, pass out for a couple hours, then wake up STARVING. This is when I cook a couple pounds of meat and a bunch of veggies. I can eat my dinner, and have some meals ready for the rest of the week.

Learn to turn out all the lights an hour or so before bed, turn off the devices, light some candles, and go to sleep in the quiet dark. Having a nice relaxing pre-bed routine will ensure you get the most restful, recovery-promoting sleep possible.

Get jacked in your sleep, fool! Yeah!

How to Debunk a Vegetarian

A step-by-step guide.

  • Pick a fight

This can be done by posting a controversial topic on your blog, or simply going outside and standing near the entrance of a local health food store with a bloody piece of animal in one hand, and a picture of the animal while it was alive in the other.

  • Argue about various macro nutrients for a while

The typical battle will ensue. You’ll tackle fat, protein, and carbs. Even if macro nutrients don’t really matter to you, this serves no purpose other than to reel them in and get them talking. This is the build-up, we’re only working our way towards the climax now.

  • Wait until they bring up The China Study by T. Colin Campbell as supporting evidence of [insert veg*an doctrine]

Provide an excerpt, a neatly disguised hyperlink, or a hard copy from your pocket, of Denise Minger’s brilliant and incredibly thorough analysis revealing how much of an idiotic shitbag Campbell is, and proving his conclusions utterly incorrect and unfounded. She’s good.

*Note to the wise: A successful debunking takes lots of patience and the ability to withstand circular arguments (and associated irritation in the cranial region, similar to migraine or alcohol poisoning severe head trauma)

How (not) To FAIL At The Gym. (Get Muscles, Burn Fat Faster) III

 

This is part III. Make sure you read part I and part II.

Muscle growth is a defense mechanism. To speed growth you must force change.

Given the proper diet, your body will make more muscle as a result of certain environmental “threats” or stressors. To create the fastest muscle growth, you need to work your mucles to failure (I mean motherfucking cruel, unforgiving, uncomfortale, 100% absolute FAILURE) within a certain timeframe, or “time under tension”. Usually this is no longer than 60 seconds, and between 6-12 reps. That is why heavy weights are required! This ensures that all your muscle fibers are recruited before lactic acid buildup causes premature muscle failure.

Performing sets for too long with high reps does not allow you to reach the actual limit of your strength. With high reps, we are forced to stop, as lactic acid becomes too much for the muscle to handle, and ATP production becomes limited. Your muscles simply run out of energy before the limit of their strength is reached. There will be growth, but it is slower, and recovery takes longer. Therefore, high reps are a WASTE OF TIME, mang!

So, we lift heavy, and lay the foundation for muscle growth through adaptation.

We also eat right, to speed recovery and promote positive gene expression, while maximizing cognitive ability and testosterone production. We get sun (Vitamin D baby!), and we get plenty of rest.

Recovery is just as important as lifting heavy things

Rest between each set allows ATP to recover, and lactic acid to leave the muscle. If you aren’t resting for a few minutes between sets, you may as well be doing one of those stupid high-rep workouts like everybody else!

Rest days are just as important, because once you kick your own ass in the gym, you gotta heal up, baby! During a lifting session, you are actually in a catabolic state, but you are triggering something that comes after: the anabolic state! Adaptation can only happen if you give your body time to build new tissues and recover.

If you keep picking a scab, does it ever heal?

Don’t get confused by magazine programs and other useless crap.

Strength, power, size, mass, toning. Whatever you call it, IT IS ALL THE SAME. Building muscle and burning fat happen SIMULTANEOUSLY given a proper diet. I seriously hate anyone who says “I don’t want big muscles, I just want to tone”. Give.me.a.fucking.break! It is all the same, the only thing that matters is how fast you get there. Anyone with an elementary education should say “I want to change my body as fast as possible, and not waste hours in the gym every day”. If that’s not you, why are you reading this? 

I wrote this in “How To FAIL At The Gym pt II”.

Now ladies, don’t get all worried about “blowing up” or “looking like a dude”. Women naturally have less testosterone than men, so it’s naturally more difficult for them to build muscle and burn fat. That means women (for the most part) who train just as hard as men, given a similar amount of work, will see less results than men. Why would you want to fuck around wasting time at the gym, when you can do it faster and better with HARD WORK? Once you reach your desired body composition, you can maintain! Trust me, you won’t just wake up one morning looking like the Hulk. Progress takes time, but it takes less time when you follow the right method!

Over time, our goal is to overload the muscle by increasing the weight a little bit each week. Basically, once you reach about 12 reps for a certain exercise, add a little weight the next week. This keeps you within the anabolic threshold, while making sure you get measurably stronger. And if you’re getting stronger, you’re making PROGRESS. (fun fact, muscle strength is directly proportional to muscle size. Stronger IS bigger).

Strong is the new skinny.

How does this all relate to burning fat?

With a clean Paleo/Primal diet and lifting heavy, our muscles grow, and our metabolism gets better at burning fat. More muscle = more mitochondria, and more mitochondrial adaptation to fat burning. A common misconception is that we go to the gym to get big or burn fat. What actually happens at the gym? We are causing an adaptation, so that our muscles grow later on (recovery), and we burn fat all day long instead of glucose (#Winning).

Cardio has limited potential for changing body composition and burning fat, because it does not push your body to it’s limit and force adaptation. What we do in the gym should cause positive adaptations and changes LATER ON. Doing intense lifting workouts, along with high intensity interval training, or Tabata Sprints every once in a while, is going to give us more fat burning. Sprints rapidly deplpete your glycogen stores. The rapid glycogen depletion makes your body realize that your need for energy (ATP) has become much greater, and forces your body to create more mitochondria. This also forces the mitochondria to learn to burn fat for energy rather than glycogen. THIS is the outcome we are looking for: fat burning ALL DAY LONG, not just in the gym.

The side effect of this is greater stamina. A marathon runner who trains their body to burn fat will find it more difficult to “hit the wall”, or “bonk”. This is a good thing.

A good method for intervals or sprints is a quick warm up sprint, at about 80% effort. Once you feel ready, you will have to go ALL OUT with 100% effort. Pretend you are running for your life away from a hungry lion, or whatever.

You will sprint with all your soul and effort for about 20 seconds, then rest for 3-4 minutes. Do it like this a handfull of times, between 4 and 6 reps. You can do this on machines too set on high resistance, just don’t try it on the treadmill!

Ask me how I’m so awersome! yup!

I follow the free MuscleHack Gym Routines. Scientifically proven to work, dammit! (I’ll never promote name brands or anything that costs money. I don’t have anything to gain from promoting things. If it friggin works, I’m gonna friggin tell you about it! Because I’m that cool).

Tell me what you thunk about my post! And then? Go lift heavy shit brah!

How To FAIL At The Gym (There Are No Shortcuts) II

This is Part II. Make sure you read Part I and Part III.

The sooner you understand this one simple concept, the sooner you can thank me.

I see this every time I go to the gym. The people that HALF-ASSEDLY do any “workout”, incomplete, poor form, partial range of movement. They don’t track their progress. They don’t follow a consistent routine. They don’t fucking lift anything heavy. Explain to me how that can POSSIBLY do you any good? How can you PROGRESS without pushing your limits? You have no idea where you are going or what you are tryng to do, picking up random weights and swinging things around as if you’re actually working your muscles properly.

It goes the other way too. Huge guys come in, who got huge by eating everything in sight. They may have made progress, but their body composition is in the shitter. Yah, sure you can bench 220 for few reps, but your fat ass still hangs out of your shorts. Then there’s another guy, with a 55 pund dumbbell in each hand, swinging his body back and forth violently, as he completes half-assed reps, barely working his full range of motion, and definitely NOT really lifting that 55 lbs. These guys might be big (looking), but its mostly fat on top of muscle, and I don’t see them losing it any time soon.

It might be easy to blame the rag-mags, or the media for the mis-information. The conventional wisdom promoted by the “professional”. You want the real culprit? YOU are at fault for your laziness. Yah, the truth hurts. Now do something about it! Educate yourself, get some biology in ya! I consider it my duty to my body to understand how it works, reacts, grows, heals, and thrives. Besides that, it should be COMMON SENSE that the only shortcut to better body composition is HARD WORK.

Hard work creates progress that you can see and feel. Hard work is the only shortcut.

Hard work means pushing your limits to make your body adapt. Hard work means following a consistent routine that causes measurable growth and fat loss (including diet). Hard work means good form, heavy weights, and pushing yourself to 100% failure.

Hard work does NOT mean doing endless reps with little weights. Your body is a reactionary mechanism. It adapts and heals as a reaction of the stressors you place on it. (Your immune system is a perfect example). Lifting light weight does not create functional strength, because you are not forcing an adaptation. Doing 100 bicep curls with a 5lb weight will do nothing more than reinforce your ability to lift……can you guess?………FIVE POUNDS! Holyfuckamoly Batman! What use is that in your everyday life? What use is that in an emergency situation? (It is really useful for wasting a lot of time at the gym, though).

Hard work does NOT mean lousy form. If you have to use swinging momentum to curl that 50 pounder, you aren’t doing work, YOU ARE CHEATING. Don’t be a wuss! Stop trying to show off. You’re not impressing anyone. (I’ll get into gym etiquette with another post). Find a weight that allows you to use proper form, and you’ll find out how strong you actually are. Push yourself to failure within the anabolic rep range. Eventually you WILL grow and be able to curl that 50 punder the right way!

Hard work allows you to minimize your time at the gym, so you have more time for the fun stuff; sex, playing music, fixing your car, or writing a blog….

Women AND men should focus on functional strength. Strength is sexy.

It’s attractive. Muscle ALWAYS looks better than fat. (Muscle forms the foundation of your outward appearance, and you can control which aspects you change. Muscle enhances your metabolic flexibility, immune system, endurance, and resistance to injury). Now, I’m not saying that I’m attracted to women who are jacked like bodybuilders. I’m talking about natural shape, aesthetically pleasing form, that can deadlift AT LEAST their own bodyweight, or perform a handfull of decent pull-ups. That’s not asking too much, is it?

Now ladies, don’t get all worried about “blowing up” or “looking like a dude”. Women naturally have less testosterone than men, so it’s naturally more difficult for them to build muscle and burn fat. That means women (for the most part) who train just as hard as men, given a similar amount of work, will see less results than men. Why would you want to fuck around wasting time at the gym, when you can do it faster and better with HARD WORK? Once you reach your desired body composition, you can maintain! Trust me, you won’t just wake up one morning looking like the Hulk. Progress takes time, but it takes less time when you follow the right method!

Ah, the perfect example. Stacie Tovar, CrossFit champ. She lifts heavy and pushes her limits. This shows her change after going CrossFit.

Take a look at Lauren Plumey. She’s a good lookin’ CrossFitter too.

Now leave some love! In the form of comments. I also accept other forms of love. heh.

This is Part II. Make sure you read Part I and Part III.

Like this post? Want to find out more about how to get in shape fast? Check out these articles about getting in shape, feeling great, and controlling your genes!

Lower bodyfat setpoint.

Lose stubborn body fat. (Intermittent fasting)

Control your gene expression.

Heavy strength training is a required aspect of long term health. For everybody.

How to train your body to burn fat all day long. High intensity interval training (HIIT).

Why you should avoid too many polyunsaturated fats.

What is chronic inflammation. What to eat to avoid it.

The final word on grains and legumes: AVOID them.

The final word on Saturated fat and Cholesterol: EAT them.

How To FAIL At The Gym. (Health Is Common Sense)

This is Part I. Make sure you read Part II and Part III

I have a complaint.

Is it the media, a lack of information, or just plain LAZINESS that makes people run on a treadmill for an hour and a half, every day, and STILL they can’t manage to change their body composition?

I see them every day, at the YMCA. They run with terrible form, heel slamming, joint killing form. They jump up and down on the elliptical (terrible machines), only doing about 50% of the work they THINK they are actually doing. They pedal carelessly on a bike, while their guts spill over into their laps and they read “Food and Wine” or “People” or some other God-awful publication that’s bound to be contributing to their utter useless lifestyle.

I’ve managed to motivate myself to change permanently for the better, with no other forces at work other than pure determination, and the knowledge that I will not spend, I REFUSE to spend the last 10 to 15 years of my life in decrepitude. The problem with society is that we’ve been programmed, BRAINWASHED into thinking this is normal. Apparently, even though we are still genetically identical to our wild ancestors, we have to accept the fact that we are different, that we can not live without disease and degenerative disorers that render us utterly useless to ourselves, left in the care of our offspring as we lose the ability to MOVE and ACT and have FUN.

BULLSHIT I say. You can change your falsely pre-determined future. Its so friggin easy people, all you have to do is realize that you are poisoning your body slowly over the entire course of your life by feeding yourself food toxins [1] [2], by being lazy, by hiding from the sun, and by listening to the government tell you what is healthy. These problems largely do not exist in the wild! Paloelithic human beings didn’t have to deal with cavities, heart attack, obesity, cancer, etc. Know why? They hunted, sprinted, lifted heavy things, ate animals, vegetables, and fruit. They didn’t sit around playing Halo on Xbox 360. They didnt eat 7-11 servings of birdseed (grains) every day! They didnt have soy. They didnt have veggie oils. They fasted. They didn’t eat every 2-3 hours trying to “keep blood glucose elevated” (fuckingstupid). They were lean, fit and HEALTHY throughout their lives. Don’t believe me? Modern anthropology continues to find evidence of this. GO TO A MUSEUM you fool.

Health is common sense. Most, if not at least 80% of body composition and total health, is determined by what you EAT. Movement only constitutes about 10%. The rest is lifestyle. If you don’t change what you eat to REAL FOOD (animals, vegetables, fruits), you will never know true health.

However, if you realize that there is no science behind the FAT-PHOBIA, CHOLESTEROL, FOOD PYRAMID, HEARTHEALTHY WHOLE GRAINS, you will live largely sickness and disease free, and you will change your body composition. You will lean out and gain more muscle. You will become more attractive naked. You will emit a positive attitude. To everyone around you, you will appear to be unstoppable, full of energy, immune to whatever virus is floating around the office.

Your brain will fucntion at optimum efficiency, soaking up all the information and beauty around you. You will feel ultimate clarity. It’s like a permanent high. Engergy on-tap, whenever it is needed. Power to have explosive workouts at the gym. Speed to spint to your car after work. Drive to make-your-bed-rock (ooooh yeaaaah). Recovery to do it all again. Your immune system will function at top efficiency because you will not have chronic inflammation, you will not get sick, you will recover from your brutal lifting sessions faster. You won’t waste time consuming fillers made of grain or soy, so there will be more room for amino-acids and fatty-acids to build and construct new tissues, bigger muslces. You will train your body to burn fat for energy by promoting mitochondial adaptaion. You will be a FUCKING SUPER HUMAN!!!11 YUP!

Did I mention I feel really really good today?

This is Part I. Make sure you read Part II and Part III