The REAL Reason(s) You Can't Lose Weight Last time we established It all comes down to energy balance. Calories In vs. Calories Out. Since the excuses you give yourself were eviscerated, here's what I've found as the most common weight loss/ weight gain culprits. *Except night time eating...last time I forgot about night time eating. Riddle me This Batman: If a Calorie is a Calorie is a Calorie at 8pm any different than a calorie at 8am? "Old perspectives for nighttime eating have been primarily based on populations of shift workers, night eating syndrome patients, and epidemiological data and suggest that the consumption of large mixed meals … [Read more...]
Why You THINK You Can’t Lose Weight
March 27, 2019 by
You Eat More Calories Than You Burn Seriously, it's that simple. You can stop here if you want... I know, you're not eating that much. You only had a salad for lunch and chicken and broccoli for dinner last night. Why You THINK You Can't You Lose Weight aka. the excuses you've given yourself.... I've heard them all, but these are the most common and maybe the most damning. Why the most damning? Because they're usually just straight up excuses. These are things that someone has convinced themselves of without any real thought or education on the matter. And most of them are a simple effort to remove responsibility and … [Read more...]
You Should Do This: Banded Hand Walks
March 19, 2019 by
"I Think it's my Rotator Cuff" But it's usually not. It's usually the delt, maybe the biceps tendon, occasionally the lat, often the pec minor See there's a LOT of shit going on around the shoulder. That shoulder pain you're having, it's usually NOT the rotator cuff.... But sometimes it is and hearing the words, "Its your rotator cuff" Scares everyone. But a LOT of people actually have FULL THICKNESS rotator cuff tears, and they're fine. An astonishingly high rate of rotator cuff tears in patients with asymptomatic shoulders was thus demonstrated with increasing patient age. - Age-related prevalence of rotator cuff tears in asymptomatic … [Read more...]
You Should Do This: Landmine RDL
March 9, 2019 by
The Most Butchered/ Tortured/ Faked movement in the world... The Hip Hinge Its NOT a squat Its NOT "bending over" It's NOT "sticking your butt back" It's a HIP HINGE. Hip Hinge: "A hip hinge is movement (flexion and extension) through the hip joint, keeping a neutral spine and the knees slightly flexed." -Breaking Muscle Key Points to the Hip Hinge: Neutral Spine Vertical or Near Vertical Shins Throughout the Movement Hips "stay high" and move behind the knees. The Difference between a Squat and a Hip Hinge: A squat has a greater knee-joint (motion, flexion/ extension) contribution. Deadlifts (hip hinge) have a greater HIP joint (motion, … [Read more...]
HIIT Pt 2: The Good, Bad and Ugly
February 28, 2019 by
So we're going to assume you're a masochist and you actually perform your HIIT intervals at 80%+ of your max. HIIT can be a really time efficient to achieve fairly substantial health and fitness gains. Or it can kill the gains you've made and make you weaker and smaller. It just depends. HIIT: The Good When compared to MOD (moderate intensity continuous exercise) High Intensity Interval Training (HIIT) appears to be the bees knees. It's been shown time and again to Time Commitment? You can get a lot of fitness done in not a lot of time, "As little as 3 HIIT sessions per week, involving≤10 min of intense exercise within a time commitment of ≤30 min per … [Read more...]
Is HIIT Really King? PT 1: Are Your Intervals Actually High Intensity?
February 21, 2019 by
Welp, They Did it Again. The talking heads spoke and now we've "discovered" that HIIT, High Intensity Interval Training is better than moderate intensity steady state training for fat loss. Interval Training More Effective than Jogging and Cycling For Weight Loss Study Finds - the Independent Short Bursts of Intense Exercise Better for Weight Loss- BBC But, What is HIIT Anyway? What Most People Think it is: "High intensity interval training (HIIT) is when you alternate between high and low intensity exercise(s) or between high intensity exercise and a short period of rest." - Precision Nutrition and it is, but for it really to be HIIT we need to … [Read more...]
You Should Do This: DB JM Press
February 14, 2019 by
Few words strike PAIN into the elbows of old school lifters like Extensions Meathead Humor: Q: "Who Does Skullcrushers?" A: "No One Over 30." Elbows Just Ain't Built For It Triceps extension exercises, like skullcrushers, place the triceps in a fully stretched and maximally loaded position at the same time. Which isn't necessarily a bad thing except that the triceps tendon is stretched DIRECTLY OVER THE ELBOW. That's the back of your arm. The white line that "connects" the Long, Lateral and Medial heads? That's the triceps tendon. See that knob it crosses over? That's the elbow. And that probably wouldn't be an issue except elbows are boney as all F, and … [Read more...]
You Should Do This: Marching Suitcase Carries
February 8, 2019 by
Truth is, I Only Know 6 Exercises. If you think about it all exercises come back to: From John Rusins instagram Every exercise falls into one or more of those categories. With loaded carries maybe being the most "functional" of all of those categories. Carries train: Grip Shoulder Stability Core Hips Legs Too often clients with poor core or hip strength or adequate strength but a lack of motor control will compensate by overarching the low back, leaning the trunk to one side or shifting the hips. How do we fix/ counteract these compensations? Marching What are the components of marching? Neutral Pelvis Knee at or … [Read more...]
