Who holds you accountable?

What a ridiculous verticle jump looks like.

As I "stood" there hunched over.....trying to catch what little breath I had.... I hear from a distance....

"LETS GO JAMIE! GET IT GOING"

Argh! FINE!! I got up and finished it off.

Workout was:


5 reps - 155 pound jerks
7 Reps pushups
Sprint 40 yards (there and back)


As many as possible in 15 minutes.... I got...6... and paid the ultimate price of tossing ones cookies on the way to work.

Now, as I have always said, training is the easy part. It's fun, people like to do it. But put a stop watch on you and things get a little...intense. And, well, flat out hard.


Humans are, as we know, inclined to take the absolute least path of resistance in any walk of life.

From what I see, there are only a few true atheletes who can "push themselves" to true and honest maximal effort.

The same goes for diets.... Client 069 had a ridiculous 11 pound drop in a week and a half. She's in constant contact with me throughout the day and sometimes for just a one word answer.

She claims that she's never had this much success before this fast, and that "knowing I had to report to you every day is holding me in check"

People who have failed in diets and losing weight, almost invariably try to do it on their own.

Thing is, you can't, or you wouldn't have got big in the first place. Sorry, and I'm not trying to be a jerk, even though I can be quite good at it.

Hire someone. Ask a buddy to do a weight loss challenge with you. Get a kick ass training partner.... Anything that has built in accountability.

Belive it or not, this is the very foundation of Jenny Craig, Weight Watchers and Dr. Bernsteins....

They hold you accountable, albeit in different ways. But all of them are successful.... all of them.

It's when these people "quit" the above groups that they go back right to where they started.

I personally witnessed a former boss lose in excess of 60 pounds on Bernsteins, only to quit because "it's expensive and I will just eat the exact same way and won't break the diet!"

At this point, I knew she was destined to fail.

You see, the weekly "urine sample" that you had to give would show two things without fail.

Ketones or No Ketones.

(ketones are a by-product of fat being used for fuel)

If you had Ketones in your urine, it meant you were sticking to the diet. If you didn't, well they would call you on your crap.

And fail she did...Within months she gained all her weight back.

Thing that most people don't realize is... MOST OF YOU ALREADY KNOW HOW TO LOSE WEIGHT.

You just choose not to - or are helpless to overcome the food cycle.

It wasn't the eating that lead to her diet success; it was someone checking up on her.

This is why the top figure contestants in the world all have trainers. They know what they are doing, but need someone there to call them on their bullshit.

Who doesn't know ... Chicken... Broccoli....Egg Whites.... repeat?

Eat that for 3 days and tell me about the double digit weight loss you have.

Anyway....

With weight watchers, it's the same thing as Biggest Loser, where you have to weigh in infront of everybody. And the group cheers in your successes...

A VERY powerful motivator non?

Self motivated...




VS

Being cheered on and being held accountable..

EGGS ARE A SUPERFOOD!

Protein > carbs for hunger, what a novel discovery***

Nutr Res. 2010 Feb;30(2):96-103.Consuming eggs for breakfast influences plasma glucose and ghrelin, while reducing energy intake during the next 24 hours in adult men.

Ratliff J, Leite JO, de Ogburn R, Puglisi MJ, Vanheest J, Fernandez ML.Department of Nutritional Sciences University of Connecticut Storrs, CT 06269, USA.We hypothesized that consuming eggs for breakfast would significantly lower postprandial satiety and energy intake throughout the day. Using a crossover design, 21 men, 20 to 70 years old, consumed 2 isoenergetic test breakfasts, in a random order separated by 1 week.

The macronutrient composition of the test breakfasts were as follows: (EGG, % CHO/fat/protein = 22:55:23) and (BAGEL, % CHO/fat/protein = 72:12:16). Fasting blood samples were drawn at baseline before the test breakfast and at 30, 60, 120, and 180 minutes after breakfast.

After 180 minutes, subjects were given a buffet lunch and asked to eat until satisfied. Subjects filled out Visual Analog Scales (VAS) during each blood draw and recorded food intake the days before and after the test breakfasts. Plasma glucose, insulin, and appetite hormones were analyzed at each time point.

Subjects consumed fewer kilocalories after the EGG breakfast compared with the BAGEL breakfast (P< .01). In addition, subjects consumed more kilocalories in the 24-hour period after the BAGEL compared with the EGG breakfast (P < .05). Based on VAS, subjects were hungrier and less satisfied 3 hours after the BAGEL breakfast compared with the EGG breakfast (P < .01). Participants had higher plasma glucose area under the curve (P < .05) as well as an increased ghrelin and insulin area under the curve with BAGEL (P < .05).

These findings suggest that consumption of eggs for breakfast results in less variation of plasma glucose and insulin, a suppressed ghrelin response, and reduced energy intake.

Shocking.... I know.....:)

Your Own Lent...

Proof that a diet of Ravioli and Beer did not pay off for this man!

Sometimes you can be your own best friend -if- you acknowledge your known weaknesses ahead of time.

NOTE: I have just opened comments section up. Have been closed for a year, without knowing.

Give yourself some time.


40 days, and 40 nights.



When’s the last time you dedicated yourself to anything fully? I mean really immersed yourself into in and made it your driving force behind all that you do?

When you do catch that fire, it’s a beautiful thing to behold. Focus and intensity are two HUGE factors in your success. And when you are dedicated – those are the inevitable traits that follow.

Dedication comes in many forms, as I have written before.

My current crop of trainees - are all at different points in their life. But, each came to me with a different request and goal, per se. Before I take on any new client, I need to know that it won’t waste my time or their time. I don’t do this for my main source of income;

I do this to help people, so I deserve to be picky.

Client 067 - Already in great shape, but is finally ready to take her final stab at getting abs and maybe getting her beach photos that will last a lifetime. Her physique looks very good already, surprisingly, given her protein sparse - yet grain heavy diet. Dedication and Focus are already there, and you can see it as plain as day.

Being a successful endurance athlete showed me that those two needed traits are there. So I've decided to take her on.


Client 068

A man, nearing his mid 30’s father of two – was horrified to see a picture of himself - and realized that he needed help. His diet was an atrocity and he knew this. Also, a recent visit to the doctor helped him to realize that he was in piss-poor shape.

And most of all, his comment to me sealed the deal.

“Look I just don’t want to wear a t-shirt at Disney land when I’m in the pool with my kids :(”

This hit me right in the heart, and being formally so overweight, I know and feel his pain.


So in response to his plea for help… I stated

"Ok. I will help.

The good news is...

You have a great family.

The bad news is...your diet is horrible.

The good news is, you can only go up from here.

Let’s get started "

( a very successful 4 lbs in the first week)

" Maybe Nobody will notice my Man Boobs is I wear plaid in the water!"

Client 069

When a Classic Cardio compensator, who exercises like a freak, finally realizes she can’t outwork a crappy diet, well then, I’m there to help. Having the wherewithal to go to the gym an hour sometimes two a day and bust your butt only to gain (I promised not to mention the exact number here.. so lets say more than 15 and less than 35 pounds) in two years can be quite demoralizing.

And a living testament to putting the wrong efforts in the wrong places…

I don't care how long you're on there for, you did NOT earn that Big Mac Combo!

Client 070

Former fitness competitor and actually a fitness professional has fallen off the wagon and suffered from burnout (simply by training too many other people) has forgotten the importance of having a “third party” take a look at her goals and diet. As a fitness professional, this can happen to the best of them.



The point is - four people, four different goals, all four failing in the same location.

DIET

DIET IS EVERYTHING

I cannot express it enough. And have said it countless times to countless people.

It’s my first goal, when working with new people to impress the importance of having a phase shift mentality regarding what the gym is for and what diet is for.


Your DIET is THE KEY to weight/fat loss. 100%. Not 90/10 Not 50/50

100%

The gym is where you go – To get in good cardiovascular shape and to Build and Maintain Muscle.

Diet = Fat Loss
Gym = Condition + Muscle

Read it again. And then again.


Once we get that impression cemented into their foreheads, only then can we really begin to help them understand the philosophy.

When Studies show, that resistance training as little as twice a week can yield all the health benefits of improved strength and blood lipid profiles, only then can you start asking the right questions.

What is more important?

Well, without question, diet.

If you had to skip one for the day, I would say skip the exercise.

Don’t get me wrong. Exercise is an absolute MUST. And I recommend it 4-6 times per week given the goals.

The emphasis is always predominantly on strength training with a mix of metabolic conditioning.


SOOOO…..


The original point is, find your goal, and make manageable, tangible and attainable. Don’t be afraid to set the bar high.

My personal lent is on day 3, as I try to whittle myself down to a paltry 185 lbs for football season, and I have been absolutely training with vigor and reckless abandon. My diet has been exceptional and the Barley and Grape concoctions that made up the bulk of my diet this winter has been eliminated. J

So have at it! And dive in head first. 40 days to a new you.

Lift Heavy and Eat Light!

The importance of low rep strength work is often underappreciated

Especially it's effect on your physique and it's appearance of "tone"

Lift Heavy, Eat Light.

In my now 10+ years experience and helping people (mostly women) get ready for physique contests and transformations, there has always been an underlying current to the different successes had and missed. But if I had to put a definite finger on the usual culprit for short circuiting success it would be not paying enough attention to the lower rep ranges, and getting caught up in the “lifting weights to lose weight” routine (reps of 15 etc) .

This is a huge error, and usually ends up leaving the competitor frustrated with their lack of progress.

You lift weights to maintain/gain muscle!

Michelle and Megan were unique cases, that really started to take off once we added in the heavier weights. Megan is super ripped here and that's why she looks "bigger" She was about 110lbs. haha.

You do cardio/intervals/complexes/calisthenics for your conditioning (cardio respiratory)
You DIET to lose weight.

If you keep these things top of mind when designing your current routine, you won’t fail.


I’ll give you an example.

Take a 130 pound woman. Have her run 6.0 mph (ten minute mile) for a full hour.

Calories Burned 590. Not too bad. But look.



1 measly cup of peanuts
828 Calories.

3 cans of Ginger Ale
750 Calories.

5 tablespoons of Peanut Butter
500 Calories


It’s ridiculous to think that working out is a key to anything other than “physical” and Mental fitness. Which is GREAT, don’t get me wrong!

But it’s not ideal for losing that last little bit of fat on your tummy, or getting your ass a little tighter!

I roll back to people that I speak to often, that say things like

“I’m joining a boot camp so I can lose weight”

Heavy Cleans do more for your upper back and shoulders than most isolation excercies. Bianca was an expert!

I cringe.

Nowadays I usually bite my tongue, because it’s this type of mentality that has plagued these people forever, and yes, they will be healthier and may lose a few pounds, but over and over again they will fail when the diet fails.

You can’t bootcamp your way to ultimate fitness, if your diet is wrought with poor decisions, or even worse, if your cardio compensating…. Trying to out exercise your diet.

This is a colossal fail. You never will. EVER!

I worked at a company for a decade, where we had a private gym, with 24/7 access and healthy options everywhere, free supplements etc… Yet these same people, who trained as much as 10 times a week, would only start to get in real shape when their diet was made their priority.

Granted, most were in better shape than the average bear, but even those people who worked out like fiends, still had to keep their diet in check, or that pesky little muffin top would start creeping out the sides again.


So when you are designing your program, be sure to include the following variables

Some low rep work – heavy in the 3-5 rep ranges a couple of times per week.
Some moderate rep work – in the 6-10 ranges a couple of times per week
Some conditioning work-3-5 times per week

A good base program would to start every day with a heavy movement as recovery allows – 3-5 reps

Move to something with a little more volume – one or two movements in the 6-10 range ( 2-3 sets)

Then on to your Crossfit/metcon/circuit training etc…


The strength movement should not interfere with the conditioning movement.

How heavy is too heavy?

No such thing .

Surrounding yourself with a great community.

Not exaclty your ordinary gym...

Surrounding yourself with a strong community….

Workout
Heavy Snatches 8x2 reps

Then 185 Bench + Sprints

10-9-8-7-6-5-4-3-2-1 Reps for 185 pound bench press
1-2-3-4-5-6-7-8-9-10 50 yard sprints

So, you do 10 reps, then 1 sprint, 9 reps then 2 sprints, 8 reps then 3 sprints….etc.


They say in life, you become the friends you surround yourself with and the people that you choose to have in your life. This can be a very powerful influence, either positive or negative.

The same can be said about who and where you train....

I can say that over the last 2 years, this is something that I have realized was happening to myself...

The Ymca is no place for me.

This last two months, I have been rejuvenated by an enthusiastic training partner and the community at the local Crossfit.

It truly is an exceptional and encouraging environment that cannot be explained...

It can only witnessed.

I have my fundamental problems with their programming, as I have said before, and say to them – but – you simply cannot deny the impact of people with common goals.

Nobody goes there and simply “goes through the motions”….There is simply too much effort going on around you to sit idly bye and wade your way through a softie workout.

I love the community, but the book above shows you my feelings about "SOME" of the programming at Crossfit - A la 315 pounds..."for time"

Workout for Saturday
10-9-8-7-6-5-4-3-2-1

Power Cleans @135 pounds
Pullups
KB Swings 50lbs


Diet Philosophy.

"I don't undestand, I NEVER eat anything dirty!"

Best quote ever..

"if you put fat people in a cage and feed them what they SAY they eat, you would end obesity"

Anyway....

It’s easy to tell people what to eat, but when they hear “Eat what your grandma told you” they kind of turn a deaf ear. That’s usually not catchy enough. But if I called it “Ultimate Amazing South Shredded P90!!!” they would certainly perk up in a hurry!

I also realize, that most people need an actual plan, as opposed to “free-range” lean eating – so….. for one rarified occasion I will leave a cookie cutter plan on the table here.


Breakfast
3 eggs mixed, scrambled, cooked with olive oil and peppers/onions/mushrooms
1 Cup of mixed berries


Snack
1 apple + 12 almonds

Lunch
Chicken Salad, no croutons, use full fat dressing ( olive oil is best)


Optional Snack
Orange or Apple + nuts


Dinner
Chicken or Beef or Fish
3 cups cooked spinach + onions+ mushrooms ( or ANY other mix)

SNACK
Protein Pudding

"SRX PROPUD"Ingredients:3/4 cup of fat free yogurt1 scoop of Butterscotch Maple Fudge AllWhey, from ALLMAX1 tsp of fat free/sugar jello pudding chocolate mix.8 Walnut halves/pecan or AlmondsPut in one bowl, stir, and until fluffy...Put in the freezer for 10 minutes...

Plenty of protein, fruit and vegetables..... kinda....like....grandma.....used....to....say.... :)

Workout

JACKET OF PAIN

500 Meter row
100 push press @ 75 lbs
500 Meter row
75 push press @ 75 lbs
500 Meter row
50 push press @ 75 lbs
500 Meter row
25 pushpress @ 75

21:39

Favorite Quote:

The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength.

Once the mind and body have been awakened to their true potential, it’s impossible to turn back.

The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard.

The Iron will always kick you the real deal.

The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black.

I have found the Iron to be my greatest friend. It never freaks out on me, never runs.

Friends may come and go.......

But two hundred pounds is always two hundred pounds. –

Henry Rollins.