A New Phenomenon? Or A Smart Evolution?

Ok, its HUGE – The NEW Apple iPad has been unveiled and it looks like a new category of ‘gadget’ is about to explode onto our lives.  But I bet it will soon become common to all of us and eventually we’ll wonder how we lived without it? Right?

So what can we learn from this new Apple release and apply it to our goals for fat loss, six pack abs, body transformation and lean muscle gain?

Well very simply its understanding the need to evolve from already solid foundations to guarantee growing improvement and continual results.

You see Apple know they have the best products, they know that by and large their way of doing things is infinitely smarter and ‘more user friendly’ and in turn they don’t just settle but look for major shifts in their results by building on their values and their brand.

In the fitness world there are always new ideas and new fads – the late night tv gadgets being some of the very worst.  But when its all broken down there are fundamentals of fitness training that guarantee results and give the person using them the fat loss they need, the muscle they want and the six pack abs they are desperate for.

So what can we learn from this new Apple Release?

It’s all obtained by using what works.  And once you know what works you don’t then go and try something completely different but you move onto similar systems that are an evolution of a proven fitness approach.  Same as Apple, how they are not just ‘shooting in the dark’ but building upon a proven base (the iphone / ipod interface and their millions of users)  – an evolution – NOT a complete change of direction.  Look at how quickly people will be up and running with this new and impressive piece of electronic equipment.  There won’t be a huge learning curve, but the flip side of the results and satisfaction people get will be huge and instantaneous.

Now in terms of fitness we know our fundamentals: We know what works…

Simply:

You need to burn off more calories than you take in

You need to use compound full body exercises to burn the optimal fat.

You need to create hypertrophy to allow muscle growth

you need to challenge your body’s limits to reach new levels of personal fitness.

These are some of the fundamentals – we then aim to build on them. We don’t use them for a while then discard them! No, we evolve with them.

After all, they are proven to give all people using them the results they crave – why discard them?

Then what we don’t do is go and purchase a new ab gadget or sign up for some new ‘wonder fat burning drug’.  The fundamentals are simple and have been proven and stand the test of time, much like Apple’s products (I am not saying all Apple stuff was amazing but at least they thought outside the box BUT could also back it up with results – I use both PC and Mac so I see the merits of both)

And now – as Apple unveils a new ‘category’ of device that will build upon their existing technology and user base ( * they said in the keynote about people being able to already use this new device as it follows on from the iphone and ipod touch which millions already use – smart idea – no need to re-educate – brilliant simplicity)

So in fitness this is the same approach we take as trainers and others take as trainees.

Use what is proven AND Progress by building upon it – using it as your constant foundation.

You know if you read my blog and my newsletters or use my products that I and other smart trainers I respect offer the correct types of training using only what is proven with our clients and customers – AND as we offer new workouts, diets plans, food advice, supplement news and so on we simply expand upon tools, system and products we know work.

In fitness as in life you don’t always need to re-invent the wheel.  No, smart people will evolve and use what is proven to change their bodies and progress along that line of change, knowing a positive shift in the proven is infinitly better and always will be than a huge desperate leap to the next new hype or hopeful gadget that is unproven for a reason.

So Let’s keep on the path to fitness success, body transformation, fat blasting results and all the muscle, conditioning and six pack abs results we want by working with the awesome tools and the new, better or modified versions of these tools.  And like Apple lets evolve towards greater success and not take blind jumps into the unknown – because when results are required we need to be smart.

Hope to see you soon either in classes or chat to you on the blog.  take it easy people.

And if you get an iPad – let me know how this blog looks on it!

Supposed to be a beautiful screen – I don’t even doubt it.

Ok.  There is obviously major hype right now about the ‘Twilight’ Movies.  Honestly, its not my thing.  BUT I know many family and friends who love it.  And importantly the look of a man who has added 30 pounds of muscle…no matter his age.

On Set Training With Taylor Lautner...

Taylor Lautner deserves congratulations...

For today’s post I thought we’d discuss how a 17 yr old gains around 30 pounds of lean muscle.  I smile as I started my lifting at the age of 17 – a few years ago now!

Obviously its fair to say that amounts of muscle gained will vary.  A guy in his 30′s and 40′s will gain differently to a younger guy like Taylor.  But the interesting thing to point out is the change in training stimulus that allowed – or assisted- in this impressive gain.

Typically us guys will preach all day long about the need for consistent resistance training – our ‘mantra’, with variables changed up like weight, reps, speed and volume.  Fair enough, it does not change.

But what is important to address here is the change of training ‘type’ incorporated to stimulate muscle growth.

In looking at the training regime Taylor Lautner did, and researching this discussion on the web, we can see a selection of specifics his trainer incorporated.

Obviously the first – Lift heavy weights. This is one we all know and use.  With progressive changes in variables.  To stimulate consistent response and growth.

Taylor Lautner Six Pack Abs - A nice side effect of correct training

How about this – Extended Time Under Tension. This is a great one.  We will all benefit from changes in our routine or workout that force us to not just stick to the typical speed of a rep, but increase our muscles’ time under tension from the usual 3 seconds exertion – 2 seconds eccentric etc – to a varied approach – try a session of less reps but TUT (time under tension) of 20-80 seconds.  Now that right there is challenging the muscles.  I recommend and use this approach once every couple of weeks.  Nice way to break up the workout variables.

Workout Change. Now this is a point I really take note on.  When I first started training I followed a workout program for 12 weeks (mail order special!) and saw great gains, but during times when I’ve got stuck (And I have) doing too much of the same stimulating training I can tell I’m not moving forward with muscle gain

I listen to my body and when I feel a need to change I do, but on a more consistent basis I change up the TYPE of workouts.

For example – after this is posted I’m off to do a full-on Intensity Circuit with a mix of body weight and resistance metabolic exercises in circuit fashion.  Honestly, I never used to consider this worthwhile when I was younger but in my first meetings with serious trainers in the gyms I trained at as a 17 year old I always recall the time I stepped away from the heavy weights and added a little workout spice to my program.  It absolutely affected my gains – In a major positive way.  My body and the bodies of my clients over the years have reacted superbly from complete workout change up – particularly the guys (and girls) wanting increased muscle.  So definitely do not neglect slamming your body through a HIIT or Metabolic resistance circuit to ‘shake things up’ – muscle growth will follow.

Stop that Bloody Cardio! – You know I ‘m not a fan of long form cardio.  I even have days where my HIIT pisses me off.  So here’s another option.  Grab a weight you can lift relatively easily – choose 3-6 ‘compound’ exercises (i.e. DB thrusters, Renegade Rows, DB lunges, DB Push Press etc) and perform 20 seconds of one – 15 seconds rest – 20 secs of the next… and so on.  DO 2-3 circuits of this with 2 mins rest between circuits.  That right there is your new cardio!  Nice.  No more long boring sessions.  You’ll hear me go on and on about this…

When all is said and done we can see that Taylor Lautner and his trainer did an amazing job.  Its not a bad thing to give credit where credit is due and 30 pounds gained is a great achievement.

I can tell all of you reading that these sort of gains are not exclusive to millionaire hollywood actors, they are a reality for anyone who wants them.

Taylor Lautner - more mass - 30 Pounds of Muscle to be precise! - credit to ya!

Simply:

Change up your workout!  Yeah – really!

Change up your variables – set count, rep count, time under tension TUT, grip position, compound and isolation…etc

Add new and challenging circuit  sessions

Stop long form cardio

Eat more protein than you are currently and add a protein supplement also!

Use creatine (no loading phases please!)

Rest more than usual

Take a week off every 8 weeks

There’s more but these fundamentals will have you breaking plateaus and transforming your gains like a Taylor Lautner’.  But only even bigger!

*Changing up your workouts is now going to be the consistent variable of your fitness and muscle gaining future.  This factor will NOT change, stagnation is over for you and your routines.

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This is a topic I am passionate about.  I have trained many people over the years and the basic principle I use in every session we embark upon when serious fat loss is the major goal is exercises that are structured around short burst exertion.

What do I mean by this?  Well it is simple.

I use forms of exercises that mimic reality.

In our everyday lives we typically are forced to randomize our pace/speed/intensity/rest/exertion and many other logistics.

We don’t spend 30 minutes doing something at full speed then immediately go to sleep etc, no our bodies are constantly in a state of adaption.  We are constantly in periods of short bursts of energy, short rest periods.  We sit – stand – pause for a coffee – head to the store – sit and read and so on…

The reality is that our lives are active (most of the time) and fluctuate between bursts of expelled energy and a rest period.

I structure my clients workouts and our systems around this approach because not only does it benefit us most in daily life because it mimics our real world physical events but it is also proven to be the most productive form of fitness training we can do – if of course our intensity is maxed out during the workouts.

For example, consider the level of fitness needed to play soccer, rugby, football, tennis or any other activity that requires stop-start fitness ability.  It’s immense!

Short burst training incorporate this mentality, again an example is weight training.  Any resistance exercise is performed as a short time exertion (lifting etc) followed by a brief rest and then repeated.  (and I might add that resistance training is the number one way for women to burn stomach fat and tone up – results are phenomenal – don’t ever think if you are female that resistance training will bulk you up and make you end up muscular and ‘manly’ – that is an old and outdated concept and I cover it specifically in another post)

But weight training is not the only exercises philosophy a person training correctly should use, another one that incorporates the ‘stop-go’ effect is High Intensity Interval Training.

I also use HIIT for all my clients because simply put it will burn triple the amounts of fat and can be done in half the time of a typical long duration cardio session.

Again results are incredible and when you train with both resistance training and HIIT you achieve what a lot of people think is not possible and that is rapid fat loss and the type of body they always wanted in a relatively short amount of time.  (of course the extra ingredient of all this is sensible eating and a structured diet – more on that in other posts)

So the successful workout concepts fall into three categories for this discussion.  They are HIIT, Resistance Training & Short Burst Exertion Training. (SBET)

We discussed that SBET is a form of HIIT.  It is also a workout structure that can be performed alone with both body weight and resistance training exercises.  By using specific exercises and changing the timing protocols and focusing on explosive workout structure a training session can be devised that is more SBET than pure HIIT.  Both are great, SBET is just a modified version of the best form of cardio you can do: HIIT.

Either way, if you incorporate these three workout fundamentals into your program you’ll lose fat.  Period.

Short Burst Exertion Training works in unision with HIIT & Resistance Training for real fat loss results!

If you are putting in the time you should really be getting real results from that effort.  And using proven protocols and randomizing your training will yield the successes you crave.

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You Can't Get new Growth With Stale Programs...

When I first got into fitness at 17 years old, my passion was body building.  Plain and simple.  I had previously been heavily into football (soccer) and other team sports requiring intense cardio capabilities.  But as my interest in bodybuilding exploded I immediately wanted to know why some guys built muscle and a lot didn’t.  I was 17 years old and open to learning from anyone…

Obviously we know genetics play there role, but this is not about genetics.  This is about changing up your training to illicit maximum response from your muscles.  Again, we know a change is needed- we all change reps, sets, weights etc etc.

However the change I’m talking about is one that is becoming ever more common and popular amongst the people training for new muscle and impressive physical appearance.

That change and the weapon to insert into your routine is ‘protocol change-up’.

I’ve been lucky enough to train alongside some of the smartest bodybuilders and muscle trainees in many different countries and the one thing 99% (the other 1% relied on ‘the juice’:) of them explained was their desire to completely take time off of serious heavy weights and insert high intensity circuit and body weight routines into their schedules – THEN they come back to the weights.

This is not something especially new but it does suprise me just how many people stay stuck in the same routine and mindlessly continue down one path of training.

Now there’s a time and a place for this change up, but the important thing is to do it!

Some of the biggest guys I know routinely throw in sessions of tabata training, M.I.T. Workouts, cross-fit and other full body ass-kick training.  The benefit of total body muscular stimulation as well as challenging your kinetic chain with diverse training is of such high benefit to stimulating new muscle growth its surprising more people don’t do it.

I’m going to go over a selection of other protocols that I’ve had clients and friends inserting into their regimes to stimulate stubborn muscle fibers and blast through plateaus in coming posts.  But to briefly conclude it seems that most smart bodybuilders and those looking to fire up their muscle gaining potential know the benefits of hitting their body from numerous angles with diverse training to keep it guessing and increasing its demand for much needed muscle.

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