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Choosing the Best Type of Training

Choosing the Best Type of Training

“This type of training will help you develop the physique of a Greek God!”

As soon as you go online or open a magazine, you’ll probably see an article titled, “6 Moves You MUST Do For Six Pack Abs!” You’ll see this for  training chest, arms, and your booty too. But if there really were 6 magical moves that will completely transform your body, it wouldn’t be news would it? Wouldn’t we all know about them already?

The truth is, a lot of different types of training can get different people the same results. Crossfitters and bodybuilders can both have phenomenal physiques.. However, the training couldn’t be any more different. How can that be?

Well, arguably the most important aspect of any training regimen is progression. For Crossfit, that might mean more reps, or a common workout completed in a shorter amount of time. Their bodies progress by being able to do more, more efficiently.

For a bodybuilder, that progression comes from an increase in volume, via added sets, reps, or weight. Adding an extra set, or increasing the weight, increases the volume. So does being able to do more reps with the same amount of sets and weight.

Choosing the Right Fit

So we’ve established that you don’t need to do one certain type of workout to achieve your goals. Moving forward, how do we choose what method will work best for us? That’s easy! The type of programming that will work best for you is the type of training that you will adhere to on a consistent basis. It’s the type of workout that fits into your schedule and the kind that you won’t skip on a regular basis. Therefore, it should be FUN and something you look forward to!

Popular Training Methods

Bodybuilding

ZEE PUMP! As made famous by the great Arnold Schwarzenegger, bodybuilding is the art of building your body. It’s less about performance and lifting the heaviest weights and more about focusing on growing each individual body part. These plans are developed to increase volume and maximize the pump to create an optimum level of hypertrophy (muscle growth). The workout is typically split into one or two body parts per day. You typically perform this type of training 5 days per week.

Powerlifting

Powerlifting is for those of us who enjoy lifting crazy amounts of weight. It is centered around the big three lifts: Squat, Bench Press, Deadlift. These movements are performed twice each per week in most programs. The rest of the programming is built around specific accessory movements that will directly help you with one of the lifts. You typically perform this type of training 4-5 days per week.

Crossfit

You may have seen the Crossfit Games on television. It’s like the gym version of an obstacle course. You race through a certain number of reps for certain movements. This is probably the most diverse form of training, with variations in exercises from olympic lifts all the way to body weight movements and running. These are shorter workouts performed at an extremely high intensity. You typically perform this type of training 6 days per week.

Making Your Decision

These are just a few of the many different types of programs you can choose from. The most important concept is to make sure you are active and healthy. You can do that in a variety of ways. So the next time you see an article that starts with “YOU MUST”, just laugh and keep scrolling by. Find something you love, break a sweat, and do it on a regular basis!

 

As always, if you need help, we provide online health coaching! This consists of custom training and personalized macronutrient programming! When you sign up for a membership, you aren’t just paying for coaches, you’re becoming a member of our team! Join the Evolution!

 

Josh Scutnik

SD Evolution

The Nation’s Elite Training Team

Live Happy. Live Healthy. Evolve.

The Top 5 Reasons You Aren’t Achieving Your Goals

The Top 5 Reasons You Aren’t Achieving Your Goals

How many goals have you accomplished this year? We are seven months into 2017.. Have you checked any boxes off  of your New Year’s Resolutions? Goals are easy to set, but very rarely do we see them all the way through. The problem is that we get excited and we set certain goals, but once that excitement wears off and we’re left with just the working stages to get to those goals, it doesn’t seem as fun as when we thought them up.

So what do we do? Stop setting goals? That’s kind of depressing. Here are the top 5 reasons that you aren’t achieving your goals, and what you can do to avoid these mistakes!

5. A Lack of Interest

It seemed like a great idea when you thought of it. It sounded fun and you were excited to take on the new challenge. But after the sparkle wears off that fun new thought, you don’t really feel like doing it anymore. When you set goals, it is crucial to make sure they are actually important to you. That’s why setting goals with friends can be dangerous. You all want to do something together, but it just doesn’t seem that special to one or more of you. People start bailing and the whole thing falls apart.

Certain goals can be set together as a team. But individual goals should really be decided on your own, with no outside influences. Only you know what you want. So decide what’s most important to you and start from there.

4. You’re Scared

You set a goal. It’s big.. Really BIG! You’re pumped, you’re motivated, and nothing is going to stop you! Then you wake up in the morning and it almost feels like a hangover. What the hell was I thinking? I can’t do that! It’s impossible!

That’s the though process when you set a goal and immediately become discouraged by it. You think it’s unrealistic and a waste of time even attempting it. The bottom line is that unrealistic goals are often much more achievable than you think. The safe plans are usually the ones that never happen because there is so much competition for those spots. The unrealistic goals are often the ones you chase on your own because no one else thinks they can do them!

Think of it in terms of a job interview. Entry-level positions are going to have 100 applicants for 5 spots. But the upper-level management only has 9 applicants for 3 positions. So the safe bet has you at 20-1 odds for entry-level, while the risky one has odds set at 3-1.

Nothing is impossible, and the only limiting factor is you!

3. It Isn’t a Priority

This tends to be a problem in many facets of life. We run through what can be compared to a juggling act of life, and certain things get put on the back-burner. And as we grow up and start families, we have other people to worry about too. But there comes a time when we need to spend a little worry on ourselves.

Prioritization is a majorly overlooked resource. In order to prioritize, we need to take a look at the bigger picture. You start with the necessities, the things critical to staying alive and well. Those get done first. From there we have to place a high standard on our goals. This is where we need to get just a little bit selfish. If something was important enough for us to set as a goal, we need to maintain that emphasis of importance until we complete it.

2. Lack of Support

This is a big one. We rely on support throughout our lives. With it, we often find success. Without it, we often don’t. Support doesn’t have to just be emotional. The best kind of support is where you have people battling in the trenches with you. In the gym, that can be a training partner, or a group of people in a boot camp class.

The key here is to surround yourself with others who share your passion. They say you are the average of the five people you hang out with the most. So surround yourself with people who have already been successful with what you’re trying to accomplish!

1. You Don’t Have a Plan

The number one reason you haven’t achieved your goals is that you don’t have a plan! You can’t say you want to do something and have no steps to follow to do it. If your goal is to make ten million dollars, you can’t sit around and wait for it. You have to go out and do things to make that money!

The goal is accomplished by setting smaller goals along the way. Each mini goal you accomplish gets you closer to that big goal.

Your list of goals also shouldn’t be five pages long. Stick to one goal until you accomplish it, then you can move on to the next one.

You also want to stay regimented. It’s easy to follow a regular routine. It’s much harder to fit something in once in a while. Manage your time. Plan ahead for when you’re going to do it. Then get it done!

 

As always, if you need help, we provide online health coaching! This consists of custom training and personalized macronutrient programming! When you sign up for a membership you aren’t just paying for coaches, you’re becoming a member of our team! Join the Evolution!

 

Josh Scutnik

SD Evolution

The Nation’s Elite Training Team

Live Happy. Live Healthy. Evolve.

Guidelines to Your Fitness Budget: Balancing Your Goals

Guidelines to Your Fitness Budget: Balancing Your Goals

You’ve seen a budget before. You have probably come up with one to make sure you can pay your bills every month. But budgets aren’t always financial. The term “budgeting” is extremely relevant when it comes to your fitness goals and in ultimately determining your level of success. We’re going to talk about the standard “you get out what you put in”, and exactly what that means! But first, let’s start with some TOUGH LOVE!

“You get out what you put in.”

TOUGH LOVE

As coaches, we hear it all the time.. “I had a bad weekend. A bad meal turned into a bad day. I went out drinking. I’m going to be honest, I didn’t feel like working out this week, so I didn’t.” And there is plenty more where that came from. And do you know what our answer is? “That’s ok.” Because it is! We preach balance. Our clients know that we harp on it, but it’s true.

If you are prepping for a contest, or are another type of competitive athlete and you are getting ready for your event, there is less room for error in these instances. But for the typical person who is just looking for a healthier lifestyle, this is nothing more than a minor speed bump. BUT, there can’t be any confusion as to why the scale hasn’t moved or clothes aren’t fitting better. A bad day here or there won’t kill your efforts, but it can be enough to stall them. Even if it’s only one bad day per week and you’re cutting, it could be enough to take you out of that deficit or drastically decrease it. So instead of a little over a pound of weight loss, you could be looking at the same number or maybe down a quarter of a pound.

On the other end of it, let’s say you’re bulking- you drank a little too much on Friday night and you used the weekend to sleep it off. Well it’s a little harder to get to your total daily caloric intake with half the number of meals that you usually eat. So that’s two days at significantly lower numbers, which is probably enough to inhibit an increase in weight.

Again, there’s nothing wrong with this, but you’ll have to curb your expectations as far as progress is concerned. One of my favorite quotes is, “If you do something once in a while, you can expect results once in a while.” I love it. Most people don’t understand the amount of dedication it takes to achieve something that they aren’t used to doing. Furthermore, the more you progress and get closer to an elite level, the more dedication it is going to take to continue to progress.

You can’t bust your ass in the gym and then have a free for all in the kitchen and you can’t spend your life meal prepping then half-ass it in the gym and expect to get great results. It doesn’t work like that. Results are HARD to get. They may come easier to some people, but those people may just be programmed already on how to get this stuff done- making it less effort for them specifically.

Setting Your Budget

Again, we’re not talking about money here. This article isn’t about setting money aside for groceries and your gym membership. We’re talking about time and effort. How much time can you budget to your goals. How many things are you willing to give up in order to achieve them. The higher the number, the better the results. You don’t have to want to be elite. You just have to decide how much you want out of this. And that’s exactly what we’re going to breakdown here.

“Do I really need to bring a scale with me everywhere I go?”

Honestly? Yeah, you do. At least until you’ve memorized what an accurate serving size looks like for all the things you eat regularly. And even after that, if you are really hard-core about this stuff, you will have to continue to weigh your meals out because there’s no way you know what 130g of oats looks like vs 115g. Eyeball it after you learn what it looks like: Good Results. You weight it out at every meal: Great Results.

“I don’t have a set program in the gym, but I know what my body likes.”

Cool, do you remember what you did for every set of every exercise the last week? How about the last month? I can probably stop asking there but I’ll move forward anyway.. How about the last 3-6 months? Do you know exactly how much you’ve progressed in every single lift over this time frame? If you aren’t progressing, you aren’t growing and you’re likely not achieving the adaptations that you’re looking for. If you are, you’re probably not being as efficient as you could be for the amount of time that you’re in the gym.. Or you’ve just started working out and you get to enjoy the amazing responses that your body is going to give you for the first few months! But for most of us, we have to make sure we get everything we work for, so tracking your workouts is a huge tool.

If you go through the motions in the gym (busting your ass, but still untracked), you will get good results. If you track your workouts and plan them out, ensuring your volume has increased and you have progressed, you will get great results.

“I didn’t drink that much, but we got back at like 3 o’clock this morning. I’m pretty beat but I’ll still meet you at the gym at 7.”

I’ll be honest, this was my downfall for a while (college). But I probably wasn’t saying I didn’t drink that much… For whatever reason, I still felt good when I hopped out of bed after a few hours of sleep. Fitness was my religion and I wasn’t going to miss a meal or a workout. Especially not with spring break on the horizon.

But I overlooked how critical sleep was to everything else I was so dedicated to. You don’t grow while you’re lifting. You grow while you’re resting and recovering. Where does most of that take place? Sleep… And the deeper sleep the better. Can you progress off of a limited sleep schedule? Yup.. Results: Good. But get into that sweet spot of 7-9 hours of sleep.. Results: Great.

“I had a family barbecue this weekend.”

This one is easily the most common. Family/friend cookouts/get togethers. It happens all the time. You don’t have to be a party animal for this to be a common occurrence in your life. And this is really what we’re talking about with balancing your lifestyle with fun and fitness. If you aren’t competing and you just love being in shape, isn’t it ok to enjoy the quality time? That’s up for each individual person to debate. But we say yes. Absolutely enjoy it. Life is too short. BUT, if you have a show or competition coming up in two weeks and you’re already cutting it close.. Pack your own damn meals! Haha you can still enjoy the company of others while eating your prep food. Too many people shut themselves out from the world when it comes to crunch time. That’s not very enjoyable. You just need a little self-discipline and to remind yourself of why you started. You are doing something that’s very important to you. That should outweigh the big ass brownie you’re staring at.

Even if you aren’t competing, if you’ve just gotten into a rhythm in your weight loss after a long rut, stick to it! Make some tasty meals to bring with you to keep your progress rolling. We’ve done it.. Your family and friends might throw some playful jabs at you, but you’ll survive, and you’ll have abs to show them at the next one.

Mindful/intuitive eating: Good results. Meal prep: Great results.

Conclusion

So, do you have to be on top of your game all the time? That just depends on where you’re going with this. There are two extremes to every spectrum. The majority of people will find themselves somewhere in between. If you want to be elite, you do need to be at the high-end of the spectrum, on your game all the time. If you are perfectly happy being good, then make good choices most of the time. That’s your balance. That’s your budget. At the end of the day, if you are happy then you already won.

 

Josh Scutnik

SD Evolution

The Nation’s Elite Training Team

Live Happy. Live Healthy. Evolve.

The Reason Why You Aren’t Getting Stronger or Progressing Towards Your Goals

The Reason Why You Aren’t Getting Stronger or Progressing Towards Your Goals

We’ve all been there. There was a time in our training where the progress just seemed to stop. It became the un-bustable plateau. Maybe it’s getting stuck at a 225 pound bench press for 10 reps. Maybe it’s getting stuck at 150 pounds. Somewhere along the line that “beginner magic”, where the results came almost easy, just wore off. Now it’s been two years and you’ve gone to the gym consistently busting your ass but you haven’t made any noticeable progress from where you were. Why? How can all this work count for nothing? We’ll, I’m going to tell you.

 

Let’s keep it really simple.. I’ll start with a question. How do we progress? We make small progressions over time, right? We can’t expect to PR every workout over the lifetime of our fitness careers, but we can put a plan in place that lets us PR every time we plan to test our maxes. But what do we consider small progressions over time? If you’ve been stuck at 225 pounds for 10 reps on the bench press and you’re waiting to feel like you’ve progressed enough to add more weight, when is it time to do so? Well the problem that most of us have is that we spend more time waiting than necessary. Maybe it’s waiting for a day we have a workout partner who pumps us up and we add an extra 10 or 15 pounds. But how often does that happen?

 

The truth is that we all progress differently. But in order to adapt, we need to progress. So our plan of action needs to ensure that it does happen. Some people (especially if you’re new to working out) seem to progress every single week. They might add 5 pounds per week to their 8 rep max. Every single week they can do the same workouts and they just keep throwing weight on the bar. That’s progression.

 

But what if you can’t do that? We don’t want to go to failure every single set, and we certainly don’t want to sacrifice form to get more reps up because we had to add weight. So how do you progress from there? Maybe you couldn’t add 5 or 10 pounds this week, but could you do an extra set? Could you bump up your 3 sets of flat bench to 4 sets? Again, this depends. If you’ve been recovering well recently, you can probably add a set. That’s progression.

 

If you feel like you’ve been beaten to a pulp and there’s no way you can add a single set to your workout, you’ve got a couple things to consider. 1- When was the last time you de-loaded? Your cumulative fatigue may be at a point where you are best suited to take a de-load week to reduce it. And 2- Is your workout routine designed optimally?

 

There is a magical line that we should all recognize in the pursuit of our goals. It’s the line that tells us we’re working too hard or not hard enough. We want to work right up that that line to optimize our results as efficiently as possible. Going over that line is called overreaching, which is ok as long as it’s planned and usually followed up with a de-load. Staying well under that line means we are just spinning our tires and not doing enough work to progress and force adaptations within our body. Does this line have a name? Yep.. It’s your Maximum Recoverable Volume (MRV). And unfortunately, this line is not universal. It depends on a long list of factors (like training experience) and is different for everybody. But it’s name is pretty self-explanatory. It’s the most amount of work that we can do that allows us to recover and not interfere with our next workout.

 

It’s not that hard to figure out your own MRV. It just takes some time to test it. Let’s say you use 100 pound dumbbells for 3 sets of 10 on flat bench. Next week do 4 sets. Then try 5 the following week. If during that week, your reps looked like this: 10, 10, 10, 10, 7- your MRV for that exercise at that weight was the 4th set. You failed on the 5th, so that was a little bit past your MRV.

 

Do we want to train to our MRV every workout? We suggest working up to your MRV over the course of three weeks, then overreaching on your fourth week, and then you would follow that up with a de-load on your fifth week. (FYI: when I say de-load, that doesn’t mean a week off. It’s a week at a calculated lesser volume). Then you could start the cycle over.

 

So that should help us in deciding how to maximize the efficiency of our workouts, but how do we parlay that back into progressions? Well, that will help us calculate what the overview of our program should look like. But in the day to day of each of our individual workouts, ON AVERAGE, each workout should have increased volume from the last. That doesn’t mean every single workout, but on average that should be the rule… Increased volume=progression.

 

This part can get pretty technical when it comes to designing your program. But for those of you who aren’t sure exactly what volume is: weight x sets x reps = volume. If you bench 100 pounds for 4 sets of 10, your volume is 4000 lbs. So whether you add 5 pounds next week, or increase that same load for an additional set, your volume is increased. The extra set increases volume a lot more than the 5 pound increase at the same number of sets. So both should be incorporated at different times in the program to ensure you are progressing, but not overreaching too often.

 

Everyone has heard the phrase, “Train insane or remain the same,” right? There’s a little more to it than that, but it’s true. If you train the same, you remain the same. You need an overload to progress. You need to progress to force adaptations. We need adaptations to go to the beach every summer or to leave a competition with something shiny. You have to train harder AND smarter.. We can help with that! Join the Evolution and find the success that so many of our members have already!

 

http://www.sd-evolution.com/services.html

How Seriously Should You Take Your Training?

How Seriously Should You Take Your Training?

Thinking Emoji

 

We’ve all been there.. We’re motivated, we’re ready to go, we’re really going to change this time. Time to get back that body you had in high school, or college, or whenever it was that you peaked. And when are we going to start? On Monday.. It’s always Monday. Your friends came over for a barbecue on Sunday, and Saturday you were recovering from Friday night so you couldn’t start then. So Monday it is.

 

Even if you’re already in a regimen we have moments, or ruts, in our training where we seem to just be going through the motions and not making any progress. A lot of times the reason isn’t that we aren’t putting in the work, but that we overreact to small speed bumps. You were counting macros at the barbeque on Sunday but then dessert came out, your eyes lit up, and that’s the last thing you remember. So after that, you just stopped counting. You decided to pick things back up on Monday.

 

What if I told you that you could have your Aunt’s famous dessert at your family cookout and not have to feel bad about it? I’m not talking about “if it fits your macros”. I’m not talking about macros at all. I’m talking about setting up the goals that are right for you.

 

So let’s get into it… First and foremost, what are your goals? Are you a weekend warrior who puts in 60 hours a week at a job and then crushes it on the weekends to stay healthy? Or are you an aspiring fitness athlete who is looking to compete? As you can imagine, these two scenarios are gong to play out with two very different goals. These are two people at opposite ends of the spectrum just to make my point, but there are stages in the middle where most people find themselves. We’ll go step by step and you can decide what category you fall into, and how you can decide how to follow a program from there.

 

Category 1: I just want to be healthy

 

A significant portion of the population will fall into this category. These are the people who have full time jobs on top of full time jobs. They might be married with kids, or travel for work 90% of the time. Or they just might not care a lick about the idea of “fitness” and just want their doctor to give them good news every year. It’s ok to be in this group! It’s not always about aesthetics! SD Evolution preaches healthy LIFESTYLES. Not all of our clients are training for a competition. A lot of them just want to be healthy. And we love that. We are building a fitness COMMUNITY and that covers all goals being HEALTHY and in any way that any of our individual clients views that.

 

SO, what does this mean? What do you have to do? What don’t you have to do? Well, this might come as a shock to hear me say this, but you DON’T have to count your macros. You don’t even need to follow a fitness regimen. The guideline here is just making healthy choices. Here is where I would recommend using the 80/20 rule. 80% healthy, 20% “hey shit happens”. You ate healthy all week, cooked healthy dinners for your family, and then the cookout came up on Sunday and you had an entire plate of dessert. I’m ok with it.. If you had McDonalds all week and ate nothing but Hot Tomales (my favorite candy by the way) while you watched Shark Week every night, then no, I would tell someone to slap that plate out of your hand you shouldn’t eat all that dessert! The world we live in sees most people getting the 80/20 backwards. That’s a whole other topic and I won’t get off on a tangent, but you get the idea. As far as training, a workout program would be helpful, but it isn’t necessary. Maybe you like finding new hikes. You just got a pool and you love swimming. You just joined a basketball league at work. Those are all forms of exercise; they just happen to be so fun that you forget you are working out. With enough frequency and balance, those are more than enough.

 

Why would I say all this when I run a fitness business? Well for starters, because I’m honest. But even still, we offer programs that consist of lifestyle coaching. So someone in this category would still benefit from an online coach, we just wouldn’t be giving them workouts and meal plans. They would be getting outlines of how to make their current lifestyle healthier, and we would teach them how to incorporate those things step by step, as well as keep them accountable.

 

Category 2: I don’t want to compete, but I do want to change my body

 

This category is where the majority fall into. Not everyone wants to go stand on stage and lift heavy weights, or put their sculpted physiques on display. Some people just want to feel more confident. I want to look good naked, I believe is what a lot of people talk about from this stand point. They might have accumulated a few pounds over the years, or they never really did have a great body but they decided they wanted to set their sights on having the mirror make them smile. Either way, they are at a point in their lives where they want to make a visible change to the way that they look.

 

These guys have to go a little farther than the 80/20 rule. To change your body, the numbers have to add up. We have this down to a science where “if you do this, then this will happen”. There are a lot of calculations that go into this, but the most basic form is a topic called caloric balance. If you are in a caloric deficit, you will lose weight. If you are in a caloric surplus, you will gain weight. There are a lot of other things that go into this, and some of those things actually make my previous statement false, but I won’t bore you with the details. For the vast majority, caloric balance holds true. From there, it is also very important WHERE your calories come from. We’re not just talking about the specific foods, but the macronutrient breakdown of those foods.

 

That is why this group needs to track what they are eating. The simplest way to do so… Counting your macros. More advanced people in this group may not need to do so because they already have their meals planned out and prepped the same way they have been doing it for a long time. But most of us will have to do this on a day to day basis because we will not want to eat the same exact things on a day to day basis. Counting our macros allows us the flexibility to eat with diversity, but also gives us the structure to not overdue it on any one part. You can do this manually, or most phones will let you download an app where you can just punch in the food and the amount you had and BOOM, macros tracked.. **cough cough** “MyMacros+” **cough**

 

Your workouts should also be programmed in this category. You will need to track volume to ensure progress. You don’t have to go overboard, but knowing what you did last week, and how to increase it this week is pretty important. And again, this stuff doesn’t have to be all in the gym. A lot of the peeps in here like to do other activities in place of the gym. But making sure you reach a certain intensity for a certain amount of time during you basketball game should be tracked in order to make sure you are getting to the level you need to, to achieve your goals.

 

Category 3: I want to be the best

 

You want to be the best? You better work harder and smarter than the best. This category is where very few people will take it. Not a lot of people want to compete. The biggest, most shredded dude in your gym might not want to step on stage. He’s just there to be big and shredded, and that’s ok. But some people strive to be the best in everything they do, and they want something measurable to tell them that. That measurement would be which flavor medal you bring home from a competition. Anyway, this category is the easiest to talk about, and the hardest to achieve.

 

Are you tracking your macros? Yes… Unless you’re on a meal plan eating the same thing every day. In which case you or your coach determined your macros on day one and that is set until it is adjusted moving forward.

 

Are your workouts programmed? You better believe it.. One of the easiest ways to determine if your weight gain is lean mass or fat is to look at your lifts. Are they the same weight that you started with when you were 200 and you are now 210? That was mostly, if not all, fat buddy.. Sorry. How do you program for improvements? Very simply put, make sure you do more than you did last time. It could be an extra set, or it could be an extra 5 or 10 pounds on your lift. Your volume must grow for you to grow.

 

What category do you fall in? Are you doing the things you need to in order to reach your goals? Do you now know what your goals are? If you need help, you know where to find us…

http://www.sd-evolution.com/contact.html

Until next time,

Josh

Do You Really Know Why You Workout? Probably Not…

Do You Really Know Why You Workout? Probably Not…

I workout because

I wanted to do a different type of blog today. I still wanted it to be fitness oriented but from a different perspective. I didn’t want to do this one on a new trend or on tips to grow your arms or shrink your waste. I wanted to go deep. So I started with myself. What would I want to know? What haven’t I really heard or learned about in a while? What topic would really benefit our clients the most? Then it hit me…

Why the hell are we doing what we’re doing?? This may seem like a pretty dumb question. But here are the top answers to the question, why do you workout?

  1. I want to be healthier.
  2. I want more energy throughout the day.
  3. I want to look good naked!

Do these sound familiar? Another common one would be, because my doctor said I should. But for the purpose of this article, I want to focus on personal reasons, not outside sources.

So let’s dive in… You want to be healthier- Ok, why? Are you sick? Overweight? Do you have a genetic predisposition to something happening down the road? You want more energy throughout the day- Go to bed earlier. I can probably guarantee you don’t get 8 hours of sleep every night. If you think I’m wrong, write everything down for 7 days in a row. What do you end up at? 42 hours maybe? You want to look good naked- Well I have no response to that one. Ask your mirror, or your significant other (go easy on them if you don’t like the answer).

Where did those answers get us? Not very far right… Those answers were all pretty shallow, as were the top three responses to the original question, why do you workout? To truly dedicate yourself to a program, you have to truly know what you are working out for. How do we do that? I’m going to show you! It’s called “Root-Cause Analysis”. This is actually one of the cooler things I learned about when I entered the fitness industry. Unless you’ve done this before, or are a fitness competitor of some sort, you honestly probably don’t know why you’re working out. You might think you do, but it’s much broader than the actual reason. It isn’t hard to get lost. I sometimes find myself spinning in circles trying to hit 15 different goals at the same time. So this was fun for me to go through and refocus! The concept of root-cause analysis is very simple: keep asking “why” until you get to the real reason (root cause). This isn’t even limited to fitness, you can apply it to anything you are struggling to understand about yourself in your life.. Your psychiatrist was on to something…

So here we go! It might sound a little weird having a conversation with myself, but bare with me. You’ll get the jist of it.

 

Josh: Why do you workout?

Josh: So I can get stronger.

Josh: Why?

Josh: So I can use that strength to add more size.

Why do you want more size?

So I can look more filled out on my large frame. I’m 6’2 so I need more mass to show muscularity.

Why do you want more muscularity?

Because I feel like I’m smaller than most fitness athletes my height.

Why do you care if you’re smaller than most fitness athletes your height?

Because I want to be the best at what I do, and my body is my trademark. If other athletes have a better physique than I do, they will seem more credible than I am. A picture is worth a thousand words and, in the fitness industry especially, a lot of times a picture is your best marketing tool. I want people to see me as an inspiration. I want to be viewed as a goal for someone else to strive for. I don’t want to bust my ass day in and day out to be viewed as an average joe who goes to the gym after work just because it’s something to do before bed. I want to be the best and I want to look the best. I want the physique of a greek god. Large, lean, and proportionate. That’s what I want.

 

And that, my friends, is Root-Cause Analysis. We’re all going to come up with different answers, and that’s the point. Your answer might be, “I workout so I can keep up with my kids.” I’ll be honest, I didn’t know how this was going to turn out as I wrote it. I literally asked myself these questions as I typed this article. Notice how my answers get a little longer after each “why”. It forces you to think. More thinking creates more elaboration. More elaboration requires you to dig deeper and ultimately reveals WHAT YOU WANT. This shit is therapeutic. Excuse my language but that felt good. There’s nothing more frustrating that not knowing what you want. I’ve been in this rut for a little while. I couldn’t choose between training for strength or size or athleticism or a blend of everything-which would limit my growth in all of them as a compromise to get better at all of them at the same time. When we do this to ourselves, we ultimately find ourselves in a rut because we are spread too thin trying to do too much.

Throughout this little experiment I went a little bit deeper, off the record. It got me thinking about competing again. I’ve been competitive my whole life. I always had something to train for- basketball, baseball, football, track, even MMA for a little while. So I didn’t have to think about it. That’s why I trained. So because of my root-cause analysis, I discovered I might want to do a physique competition. How else am I supposed to judge if I have the best physique? So there we go. That’s why I train. That’s why I workout. Will I enter a competition? Maybe.. But I now have a focused view of what I want to train for, and when I’m ready, I’ll make that decision.

As we get older, most of us are no longer competing in any athletic leagues. Life takes over. We work. We get married. We have kids. But be a little selfish and do something for you.

Continuing on the therapeutic trend this has put me on, I went one more level and asked myself why this has become so important to me, a perfect physique. The answer to that one? I’m inspired each and every day by this amazing girl I get to call mine. My girlfriend, my best friend, my partner in crime. She inspires me because she inspires literally thousands of people every single day. The girl is 122 pounds and is breaking records for lifting more weight than the kids I used to play football with. Her physique is also phenomenal. And her heart is second to none. The passion she shows with our clients overshadows everything she has done on a personal level. She has changed so many lives (and bodies) and is a role model to an incredible female base. They look up to her as a role model and reach out to her on a daily basis for help and advice. She is my inspiration to get to an elite level. And I won’t stop grinding because she’ll be right there with me. I’m a lucky guy to be on this team.

So why do you train?

 

Until next time,

Josh

What you need to know about rest day

What you need to know about rest day

rest day

We’ve all seen the funny pictures on Instagram. Rest day… Who needs it? This is becoming a more widely asked, and speculated, question around the fitness community. Routines are being taken to new extremes each day. And this is good, because it means we are pushing our limits to new heights. You can’t discover how far your body can actually go until you push past every threshold. And here comes the but… BUT there are limitations on how long you can push your body that hard.

People have started questioning whether there was any truth to the concept of “overtraining”. That is where these pictures, articles, and discussions gained momentum. A main argument was that if you feel good and you aren’t sore, your recovery time has reduced and you can now workout more frequently on less rest (if any). But there are some other factors being overlooked that don’t have to do with how your muscles are feeling today. Your body is a very, very complicated thing. So I’ll get into what those other factors are in a second but first I want to ask you if you’ve felt any of these lately, or if you remember having any of these after a week where you tried pushing yourself to a new extreme..

Your outsides:

Persistent muscle soreness (not your regular “that was one hell of a workout” soreness but the kind that lasts longer than it was supposed to), elevated resting heart rate, past injuries begin hurting again or you are recognizing new pain, not getting as good of a pump or not feeling as refreshed after a workout (you don’t get that “ahh” moment when you’re done), weight loss, stuck in a plateau (working hard but haven’t made any progress)

Your insides:

Irritability, depression, loss of appetite, loss of motivation, fatigue throughout the day, not mentally sharp- can’t focus and can’t concentrate well, insomnia (this is a big one.. trouble falling asleep and staying asleep.. very restless), lack of interest, getting sick (cold/flu)

These are all signs that you aren’t getting enough rest AKA overtraining! But your body was feeling so good and you thought that removing that rest day was the only way to capitalize on it. Well your body was feeling good because you had a great balance of exercise and rest. Now it’s all exercise and there is no balance.  Your body is constantly being broken down when you workout, but without rest, it doesn’t get to rebuild itself. So let’s breakdown this process. Here is the point of working out in a nutshell. Workout- breakdown body. Rest- recovery and growth. Workout- breakdown body. Rest- recovery and growth. RESULT- a stronger, healthier body. Now here is overtraining in a nutshell. Workout- breakdown body. Workout- breakdown body. Workout- breakdown body. Do you get the picture? There is no rebuild. You are breaking down what is still broken down and actually making yourself WEAKER! Now if that counter-productivity isn’t frustrating, I don’t know what is.

Earlier I mentioned that there was more to this concept that your muscles and your body feeling good. Working out places a HUGE stress on your central nervous system, or CNS. The CNS is responsible for controlling muscular contractions. When this becomes fatigued, it creates a reduction in the output of the motor control regions in the brain. This, in essence, causes a decrease in performance. Every time you move, your brain has nerve impulses generated by chemical activity. After intense training, that neural drive is reduced. So even if your muscles feel great, that workout also took a toll on your CNS.

So all of those “outside” effects may have made sense to you as general side effects of working out, but those “inside” effects may have seemed a little outside the box. Well that’s all tied into everything else that overtraining affects that often gets overlooked. Even something like getting sick seems silly, but when you place that added stress on your body with no recovery, everything starts to breakdown and your immune system gets much weaker, because yet again, YOUR BODY CANT RECOVER WHEN YOU ARE CONSTANTLY BREAKING IT DOWN.

I won’t pretend I’ve never pushed my boundaries and tried to go without rest days. I did. I love pushing my body to new levels. It’s an addiction. I want to see how far I can go in everything I do. And in our minds, taking a day off seems like a wasted day. But we have to remind ourselves, rest is just as important as the workout because the workout is where we break ourselves down, and the rest day is where our bodies recover and get STRONGER. Yep, that lazy day you take every week… That’s the day you are getting better at everything you worked so hard at. That doesn’t mean lay in bed 6 days a week… Balance…

Push your body to it’s limit and find YOUR perfect balance. For myself, and many others, a 3 days on 1 day off schedule is extremely effective. You are still working out 6 days a week, but never more than 3 days in a row. For others, a 2 on 1 off 2 on 2 off schedule works better. As with everything else, we are all created differently with different needs. Play around with it. If you feel great, it’s working.

Until next time,

~Josh

A guilt-free late night snack, my 2015 goals and some reverse dieting knowledge

A guilt-free late night snack, my 2015 goals and some reverse dieting knowledge

I always look for new things when grocery shopping and usually I am successful! Although I miss my Stop & Shop at home in CT, I have finally gotten used to the Ralph’s, Von’s & Stater Bros. stores in SoCal. I discovered this item a couple of weeks ago and it has since become a nightly ritual for me.

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They are Carbmaster Yogurts by Kroger and these 60 calorie treats have replaced and tamed my ice cream cravings! Now although I wouldn’t consider these treats “clean” the macros are definitely a plus with 9g Protein, <3g carbs and 1.5g fat. There is only 3g of sugar in each of these flavor packed cups and although I haven’t tried all of the flavors yet, I have yet to find one that I don’t like. These are perfect for bodybuilders, my fellow bikini girls as well as anyone trying to keep the pounds off yet struggles with snacking.

 

 2015 Goals

I have officially decided to compete again in 2015 and I couldn’t be more excited. From now until January I will focus on continuing to build as much muscle as possible while increasing my macros weekly in small increments while maintaining my current bodyweight. This process also known as reverse dieting is essential as once I begin my official prep in January, I will cut back down on calories.

To start this process, I am in the middle of a 10 day Ketogenic recharge. Some of you may be wondering what that means so let me try to break it down as simply as possible:

What is a Ketogenic diet?

Basically a low-carb, high fat, moderate protein diet. The goal is to keep your carbs under 50g or at an amount that keeps you in Ketosis. Since you are depleting your carbs, once your body runs out of its glucose stores it will then turn to fat as its main source of energy. This type of diet is often prescribed to Epilepsy patients or diabetics. Since carbs spike insulin levels, using fat as fuel is optimal for these individuals.

I am only doing this diet for 10 days to completely empty my stores for when I begin to cycle my carbs.

Now some of you may also be asking

What is Carb Cycling?

Carb cycling is a plan that alternates between high and low carb days. To keep it simple, you are tricking your body. There are many different ways you can cycle carbs however I have decided to follow this plan:

Carb Cycling Plan

 

I find that my body personally performs best on lower carb/higher fat intakes therefore I have incorporated two low carb days followed by a high carb day. If you are just starting out, I would suggest just alternating between one low carb day and one high carb day. At first you may experience lower energy on your low carb day but once your body adapts, and once you start seeing results I guarantee it will become easier!  I am beyond excited to see the results with my own body and can’t wait to hear about your results if you decide to carb cycle as well!

With the holidays coming up it can be easy to slack off on your healthy eating. Using this method allows you to enjoy the best of both worlds while continuing to drop body fat!

 

 

Need help setting your macros? Do you feel like you need someone to guide you through your weightloss journey?

Contact me via FitnessTeam@sd-evolution.com !

Why it’s ok to love your body while working towards your goals

Why it’s ok to love your body while working towards your goals

IMG_6343

 

Today it is so easy to want what you don’t have. Social media is full of other people’s best photos, top moments or “highlight reel” as I like to call it. Way too often are we comparing ourselves with others whether it be a model in a magazine or your favorite Instagram fitness account when we should be focusing on how amazing our own bodies are.

 

I know I sure have dreamed about having the body of some of the top female fitness competitors I follow via Instagram (Follow me—> @fitgirlmoves) and there was a point during my prep that I had one of them set as my background for motivation. Now nothing is wrong with a little motivation however I became obsessed with not having the awesome abs like she did. This person(who I didn’t even know!) was impacting my life in an unhealthy way, and when I realized this I began to laugh. I had been so focused on this other girl’s body that I was missing out on the transformation of my own. I was about 3 months into my competition prep and probably in the best shape of my life. Once I realized this, not only did I start to love my own body, but I was so proud of how far I had already come which pushed me even further to work hard towards my own goals.

The truth is you will never look exactly like that model, fitness competitor or actress and that should be a GREAT thing. Why would you want to look exactly like someone else anyway?  The media is so pressuring on us to look a certain way when we should be embracing ourselves every single day.

So what can you do to stay motivated and love your body?

  • Write down your goals. Whether they are fitness goals or not- write them down and keep that list visible. It forces you to be accountable.
  • Pick a favorite body part. This is a question I always ask my clients: “What is your favorite body part?” and I am usually given “I don’t have one” as an answer! THAT is just so silly to me! Our bodies are amazing in so many ways so if one doesn’t pop into your head immediately think about something you like to do (ex. running) most runners need your legs to perform- therefore your legs should be high up on that list of yours!
  • Take a selfie! Take photos during your fitness journey to keep track of weightloss or muscle gain. You will be amazed when you compare those photos months down the road.
  • Eat healthy. Focus on incorporating more whole foods into your diet: lean meats, veggies, fruit, nuts & seeds while limiting processed foods to feel your best.
  • Sweat daily. Even if its only 15 minutes or physical activity- 15 is better than 0. Go for a walk, jump on the treadmill or lift some weights. Earn your shower!
  • Each night look at yourself in the mirror and realize how lucky you are to have a functioning, powerful mind and body.

If you perform each of those steps daily, I promise that your focus will shift from feeling bad about your own body to absolutely loving it.

 

As always email me with personal questions, information about my meal and training plans or just to say hello!

Happy Monday all!

~Alessandra