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Archives for October 2011

Positive Pressure for Accountability

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Accountability for Goal SettingThere is something about accountability that helps one achieve the goals they set for themselves. With me it has been an essential element to my program. This is why I want to describe to you a goal I've set for myself and how I came to the conclusion that it needed to be done now.

Positive Pressure

I am a big believer that putting positive pressure on yourself will get you to reach goals you may have fallen short of without the positive pressure. The extra push you get from the positive pressure you gain momentum towards achieving your goals. The problem becomes figuring out what the positive pressure should be for you.

I have often thought about stepping onto a bodybuilding stage. I realized that this was a positive pressure that would help me a lot.

 

Why now?

The timing of all this was important to my journey. I was making great progress in my body transformation, but I knew I'd need that extra little push. I work best when I have something to work towards. Getting into bodybuilder shape is something I've always strived to do. That's why I decided now was the right time to get this done. I have got to have a tough, but achieveable goal for myself.

What's the date?

I am going to participate in an NPC show in Culver City on Saturday, April 14, 2012. I plan to win. I know it is going to happen because I have a great trainer (Chris Albert) and a strong drive to succeed. Chris and I make a great team. I enjoy giving him feedback and watching as he goes to work utilizing it to improve the program we are on together. I also cannot argue with the results I've been getting. I can see my goal is now within reach. In just a few months I will be given the first place trophy at my very first competition. I will be in the best shape I've ever been in. I hope you join me along the journey.

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What Makes You Tick?

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What Makes You TickHave you ever considered what makes you tick? Do you have any clue what motivates you? Do you ever give this any thought?

Over the past year I have considered this question many times. I have come to the conclusion that I am extremely results oriented. I like setting goals and then working on achieving them. It makes life better for me in every single area.

It was due to this discovery that I went to my now personal trainer, Chris Albert, and discussed my nutrition with him. That lead to a discussion about training. Chris watched me train and asked me a lot of questions. We decided to work together on both nutrition and exercise.

As we have worked together Chris has continually revisited both training and nutrition based upon the results I am getting. He, like me, is results driven. He is very direct about his critique of my physique. He is the person I am using to prepare me for my show on April 14, 2012, so I am glad that he can be direct with me. Anything else will lead to problems later down the line.

As I get more involved in training with Chris I see very clearly that results are easier when you understand who you are and what motivates you. That information can then be used to guide your program. However, there are some things that have to be set aside.

If you don't like certain foods you won't be suited for bodybuilding. You have to set aside taste and just eat food for fuel. With that mentality you will go very far in your efforts. You will open the door to many foods that you might have otherwise avoided.

If you have not yet considered what makes you tick, stop and figure that out before you move ahead with your training. You may find that you are already on the right path, but you may also find that you need to make some serious changes. Give it a shot!

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The Why Behind Your Training

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Knowing why you do the things you do in the gym can make a huge difference in how you train. By knowing this information you can easily change up your workouts from week to week. This enables you to maximize the time spent in the gym. You will be able to take your workouts to the next level by simply understanding why you do the things you do while in the gym.

I want you to think about this in a critical manner. Begin looking at your training with a critical mind aimed at understanding every facet of the training process. That analytical method will get you to a new place and fast.

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Elements of Training: Intensity

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Training IntensityOne element of training that is frequently misunderstood is intensity. To me this is a multifaceted element and every single person who wants to improve their physique should understand it to the fullest extent possible.

Intensity can be about rest time, taking sets to failure and a multitude of other things. I have a secret principle that also causes an increase in intensity. Before I discuss my secret I'd like to approach the other means for increasing intensity.

Rest Time and Intensity

If you want a more intense workout, play with your rest periods. Lower the rest period between sets and you will see an immediate increase in the intensity of your workout. Increase the rest period and the intensity decreases. It is a simple variable to play with and the results are amazing.

Failure and Intensity

The most obvious means of increasing intensity is to take sets to complete failure. You push your body beyond what it would normally handle and watch the intensity climb.

Complexes and Intensity

Another means of increasing intensity is all about how you perform the exercises. Instead of a superset or a giant set, do a complex where you have similar exercises grouped together along with a cardio type exercise. An example would be a deadlift into a squat into a kettlebell swing into a prowler push. This will work your muscles hard and increase your conditioning at the very same time. It is an intense method of working out.

My Secret Principle

I am a strong believer that every body part has a level of repetitions that works best for it. I also believe this number varies by the person. This is known as the repetition inroad principle. In short, your quads might be worked their hardest in the 8 to 10 repetition range while mine might respond best in the 6 to 8 repetition range. I have discussed this in previous articles and am in the middle of creating a video that will be available in the members area once launched.

All of these are ways to increase the intensity of your workouts. Give any or all of them a try.

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Eating for Fat Loss and Muscle Gain

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Eating for Fat Loss and Muscle GainWhat role does food play in the fat loss and muscle gain area? I used to wonder about this a lot and now I have come to some serious conclusions about the topic. Eating for fat loss and muscle gain is a topic that most bodybuilders will tell you is extremely important.

In the past I used to think a good calorie was a good calorie. If I was busy I saw nothing wrong with replacing a meal with a protein shake. I didn't truly grasp the thermal effect of whole foods. To me, having a protein shake was not a bad thing. I have truly changed my opinion on the topic after some experience with eating nothing but clean whole foods.

After I switched over to the plan involving 99% whole food I saw a major shift in my body composition. I now eat chicken or beef 5 to 6 times a day along with vegetables and sweet potatoes and brown rice. Since going on this type of plan I have lost 25 pounds and 12% body fat. The results have been nothing short of amazing. This is what is involved in eating for fat loss and muscle gain.

This leads me to conclude that not all good calories are created equally. While a 200 calorie protein shake might seem to be a safe bet, the fact is that 200 calories of beef has a much better fat burning potential. The food I eat is now at work in my body helping my body burn fat. That right there is the key–whole foods have a thermic effect and that is something that helps you burn more body fat. This is why you want to eat whole clean foods–to leverage the thermic effect of your food.

If you are like I was and you depend a lot on protein shakes and you have found that you are not doing as well as you'd like with fat loss, switch over to using more clean whole foods. You are definitely going to see greater results. I have lost 34 pounds of fat in the past 8 weeks with just this one small change. Once you do this you will be eating for fat loss and muscle gain.

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