Get a Grip by: Matt Hamilton

Joe Shmo: Come on bro!  One more rep and you have a new PR!  Explode up! Come on….

Bang, the weight hits the floor mid rep.

Joe Shmo: Brooo what happened, you looked like you had 1 more for sure!?

Chip No Grip: Man I had so much energy left, but my stupid grip gave out! 

As a young lad I’ve always envied my father for having ‘Man Strength’.  If you are a dude you know exactly what I’m talking about.  If you don’t, well let me explain.  Remember that time you tried to pick up that chair in the living room and move it up two flights of stairs to the attic?  How come you can’t do it, but your dad can?

Man Strength! 

No one knows when it happens or how exactly you get it, but for some reason man strength gives you the ability to pick up some heavy awkward stuff!  Unfortunately, I don’t have the secret formula for man strength, but I do know a way to get you in the right direction!

There should never be a time when your grip strength is the reason you don’t complete a lift, whether it’s a deadlift, barbell row, power clean, snatch, dumbbell row, blah, blah, blah you get the picture.  With that being said, it happens ALL THE TIME! 

What really bugs me is when grip does fail the first thing on Chip No Grip’s mind is: Tomorrow I’m going to do forearm extension and flexion till my brachioradialis and flexor carpi radialis pop!  Will these increase the size of your forearms: yes.  Will it give you skull-crushing hands: no. 

Let’s get down to business.  How exactly do you strengthen your grip?  Well its really simple.  What do you do when you hold onto something heavy??  You squeeze it really hard!!! 

#1) With that being said performing Plate Pinches is the first on our list. 

It’s pretty self-explanatory.  All you have to do is grab a couple 5 or 10 lbs plates, put them together and squeeze them for 45 seconds to a minute.

#2) Good ol Farmer’s walk!  These are my personal favorite. 

The picture really says it all.  You pick up some heavy  weight and walk with it.  Most people don’t have a set of Farmer’s Bars but a nice set of dumbbells will do just fine.  25 feet there and back for 3 sets is a great place to start.  I like to add this in on leg days because it really torches my legs and grip, not to mention it will add some serious size to the ‘Yoke’.

#3) Fat gripz. 

This is the only thing you’ll really have to spend money on, but I know it’ll pay off.  You’ll have a handshake that will intimidate the hulk after using these for a month.  The only downside is that they aren’t as cheap as they look.  Elitefts.net is selling them between $30 and $40.  The picture shown is the Fat Gripz Extreme that sell for roughly $40.  They are really easy to use.  Just snap them on a barbell, a chin up bar, dumbbell (if able), or kettle bell and perform the exercise as you normally would.  The fatter grip will smoke your forearms.   

#4) Kroc/Dumbbell (DB) Rows.

The Kroc Rows are named after the professional powerlifter/bodybuilder Matt Kroczaleski.  I started doing Kroc Rows about a year ago, and wow can I see a difference in Lat size.  Sometimes I truly feel like a flying squirrel looking in the mirror.  If you want to start building a back that emulates the work of Michelangelo himself; start rowing some DBs.  When I perform this exercise I will do 4 sets of 10 with the heaviest weight I can handle.  Then on my 5^th set I’ll bust out as many reps as I can until my grip fails, or I can't perform the exercise anymore.  More often than not it is my grip that goes first.  This is the only time you want to lose your grip…. When you’re actually trying to.

#5) Towel/Rope/Spaghetti Chins

Not only is it great to change up your pull-up/chins variations to target different fibers, but why not add some grip strength in there as well.  Hang a couple towels from a chin up bar, clinch them and pull yourself up.  Easy enough eh?  WRONG!!  My forearms have never burned so much!  If you think you’re a warrior and say a rope or towel are too easy, step into MHS, PT, CSCS, and TFW founder and CEO Martin Rooney’s world of Training for Warriors and try the Spaghetti Chin Ups.  Check out the video below.

http://www.youtube.com/watch?v=m_PLsmviTyc

#6) Finally, but definitely not the least or easiest, Rock Climbing!

Let’s face it the gym gets boring after a while.  So how can we destroy our grip outside of the gym, and have fun!?  If you’ve never been bouldering before than you are missing out on one of the hardest things to do requiring grip strength.  Dip your hands into some chalk and starting bouldering for an hour.  I promise you your hands will tingle and your forearms will be ripping at the seams!

Well there you have it: six sure ways to strengthen your grip.  Remember that the stronger you get the more your grip strength will start to show.  Don’t be Chip no Grip and not hit those new PRs because of something so silly. I’ll leave you with 2 last minute rules about strengthening your grip.

#1) Lose those wrist straps dude!  Unless you are strategically programming wraps into your program because you are doing a lot of grip work that day just toss'em. 

#2) After returning your nice set of wrist straps you got for Christmas, use a ¼ of that money and buy a thick block of chalk!  You can never go wrong with some chalk on your hands.  It will take perspiration out of the equation, make your grip a little stronger, and it looks pretty badass!

Stay fit my friends.

HamDog

Protein…It’s a Wrap ! [Rachel Reeves]

Many health conscious people have concerns surrounding protein. In my experience inquisitive gym goers already know their protein requirements after personal research (if you don't, I've included a calculation at the end). I've also noticed the doubling or even tripling of protein needs with the justification of “it’s what my body really needs.”

No it doesn’t ! Quit thinking your body accesses more protein than the average human. I can imagine the superhero physiques some of you have (keep up the good work studs/studettes), but that doesn't mean hulk sized meals and a diet full of supplementation is best. After a grueling workout you DO want to the right recovery fuel. Protein is the building block of muscle…but too much of a good thing can have some unintended consequences.

This post provides a brief overview about protein and sheds some light on the potential damage if you abuse this magnificent macronutrient.

      

Not all protein is created equal

In the food-scape, there are two principle protein “types” i.e. complete and incomplete protein. Complete proteins provide us with all the essential amino acids (EAA’s). Complete protein sources are meats, eggs, dairy, and soy (among a few other veggie sources). Incomplete proteins are lacking at least 1 EAA and must be combined with another incomplete protein to provide the full spectrum. Complementary proteins when combined provide a balance.

For example:

• Beans, Legumes and Nuts all have the EAA’s EXCEPT methionine and tryptophan
• Grains are lacking isoleucine and lysine. (1)

Put them together and what do you get? A complete profile of required proteins! 

Combining the two sources is what allows vegetarians a healthy protein rich diet. Note, you do NOT need to eat two sources in the same meal, you can have them at separate times within the day (1).

Protein Scores

The amount and type of protein also affects the body’s ability to access the nutrients within food. The digestibility of different protein sources varies. A “protein score” determines which foods are most readily broken down and used by the body. The higher the protein score, the more the body will get out of the item. In general, animal sources score higher than plant sources. Soy is the highest scoring vegetarian source with reported digestibility ranging from 90-100%.

Protein Source Egg True Digestibility (5%) 97 Milk, Cheese 95 Meat, Fish 94 Peanut Butter 95 Soy Protein Isolate 95 Soy Flour 86 Wheat Refined 96 Wheat, whole 86 Rice polished 88 Oatmeal 86 Peas 88 Beans 78

(2)

This may make you want to eat mostly meat as a source of protein, but consider nutrients like fiber, phosphorous, potassium, and other micronutrients that plant sources provide. Also, when you combine multiple protein sources it creates a synergistic relationship and it will increase the body’s ability to digest the protein (1,2). Combining complete and complementary proteins is a great way to pump up your protein and help the lower scoring foods be more useful.

      

Better to Balance than have Bias

Now that we've established combining different proteins to boost their availability to the body it’s time to tackle the more controversial…protein supplementation.

                

As someone with a nutrition degree and a whole food perspective I can't say I'm a fan of supplements. With that said...I get it, adding an extra scoop of protein powder to a drink in the morning or to oatmeal, or eggs. I like the idea of it, it makes me feel like people are into science and concocting a super meal full of beneficial stuff. The issue I have is when it’s overdone; when we focus on one or a few amino acids that are “optimal” for muscle growth. 

Supplement companies are in it for profit, they are not monitored, and many claims are unsubstantiated. For one, a drink that contains only 1 or 2 amino acids will throw your body out of balance. Remember how combining different complete and incomplete proteins makes the body ready to absorb more? Loading up on one acid skews the process and causes you to absorb less because the body is overwhelmed by the one.

Think of it like an assembly line, you need different parts to build the end product. If you have 10X the number of tires as compared to everything else, there will be a back-up, stress, and everyone will need to focus on what to do with those tires before they can acknowledge the whole car again. The same principle can be applied to the abuse of one amino acid.

Secondly, the risk of having to much protein is still being researched. There has not been a definitive “this amount will really mess you up”, BUT there is evidence that shows the potential risk.

A. Branched Chain Amino Acid blends (Leucine, Isoleucine, and Valine) are becoming more popular. Companies tote the blend of proteins as a chief fuel source for muscle when you're working out (1). This promotional statement is extreme. YES, Branched Chain Amino Acids (BCAA's) are more likely to be used as fuel by the muscle than OTHER PROTEINS (1). The preferred sources of fuel are still carbohydrates and fat. What’s more alarming is that an excess of these proteins can increase plasma ammonia levels….which can become toxic to the brain (1). Again, it’s YOUR choice and responsibility to monitor the protein you're taking in, but it’s important to fully understand the consequence of overdoing it.

B. Too much protein (especially without the extra vitamins from food) can lead to an excess of energy…which your body stores as FAT, not muscle. Also, in breaking down proteins an increase in urea can potentially strain the kidneys. You could potentially end up dehydrated because your body needs to flush out the waste products as well.

Now that I've complained about supplements, it is worth noting that research has found that whey protein does show that it will slightly increase protein synthesis but there is little evidence that this supports increased performance (1).

All in all, the food and/or powders we get our proteins from is our choice; your preference is your own and if it works for you and you're conscious of how much is too much, then go for it. If adding whey to a recipe makes you feel more in control of your diet and health then I’m not going to expect you to stop. 

Everyone requires a different amount of protein; for example, my protein requirements are less extreme. However, if I was a 200lb strength training male, I might not be able to eat enough to meet my needs and I may need to supplement. Regardless, if you don't know what’s best for you, or if you're pushing your protein intake to the limit, please continue to educate and reevaluate what you're putting in your body.

Here are a few wraps I've tried in the past few days that have 2+ protein sources that may spark some new recipes for you:

Enjoy !

Calculating your daily protein needs

Step 1.   
Convert your body weight in pounds to kilograms by using the following equation: weight in lbs X 0.45
sample: 180 lbs X 0.45 = 81 kg

Step 2.   
 Determine the ratio you will need to multiply by to determine your daily needs.

The average person's daily needs is 0.8g/kg (i.e. 0.8g per kg) (97% of the population fall in this range).
Professional Weightlifters can range from 1.4-1.8 g/kg of body weight. 

Note: “weightlifter” in the text I referenced was preceded by “PROFESSIONAL”. This does not include amateur or recreational weight lifting.
Exceeding 2g/kg of body weight (or exceeding 1 gram per pound) is not recommended.

Step 3.  

Multiply your weight in kg by the number you chose in Step 2nd.
81 kg X 0.8 = 64.8 grams of protein needed per day
81 kg X 1.5 = 121.5 grams of protein needed per day

As you can see the amount of protein required daily differs per person.

~Rachel 

Sources:

1. Whitney, Ellie, and Sharon Rady Rolfes. "Protein: Amino Acids." Understanding Nutrition . 11 ed. Belmont CA: Thomas Higher Education, 2008. 180-207. Print.

2. (Stipanuk, Martha H. "Protein and Amino Acid Requirements." Biochemical, Physiological, and Molecular Aspects of Human Nutrition. 2nd ed. St. Louis Missouri: Saunders Elsevier, 2006. 420-30. Print.)

3. Gropper, Sareen S, Jack L Smith, and James L Groff. Advanced Nutrition and Human Metabolism. 5 ed. Belmont CA: Wadsworth, 2009. Print.

4. http://btc.montana.edu/olympics/nutrition/eat11.html

Posturing up (Nick A. Titley)

Posturing Up !

I'll never forget the day I hurt my lower back. That one time I decided to reach over and grab something heavy, I failed to pay attention to my posture and ended up hearing a small pop in my lower back. Since then, my body continues to communicate with me whenever I forget or don't take care of it. Sitting, standing, walking and exercising are all different for me now and I hope the information in this article provides helpful tools for you or someone else that may need it.

Some of you reading this article are probably struggling with your posture right now. Are you slouching? Have you been sitting or standing for some time? Curled up in an awkward position?. Keep reading because this most certainly concerns you.

According to the National Institute of Arthritis and Musculoskeletal and Skin Disease (NIAMS), in a 3 month period, about one-fourth of U.S. adults experience at least 1 day of back pain and lower back pain is one of the most common medical problems. However, back pain isn't the only problem and many people are struggling with musculoskeletal problems that affect their results in and outside of the gym.

The Aqua Health Rehabilitation Center website explains that posture holding your body position against gravity while standing, sitting or lying down. Good posture involves standing, walking, sitting and lying in positions where the least strain is placed on supporting muscles and ligaments during movement or weight-bearing activities. Proper posture includes:

• Keeps bones and joints in the correct alignment so that muscles are being used properly.
• Helps decrease the abnormal wearing of joint surfaces that could result in arthritis.
• Decreases the stress on the ligaments holding the joints of the spine together.
• Prevents the spine from becoming fixed in abnormal positions.
• Prevents fatigue because muscles are being used more efficiently, allowing the body to use less energy.
• Prevents strain or overuse problems.
• Prevents backache and muscular pain.
• Contributes to a good appearance.

According to Ken Baldwin (2012), Executive Director of the National Posture Institute (NPI), poor posture, musculoskeletal conditions and pain have become a prevalent concern. Joint pain, impaired physical function or limited movement can all be attributed to a lack of awareness of posture and proper body alignment when performing daily activities. Whether you're sitting, standing, sleeping, walking or performing some form of exercise, your posture is crucial and neglecting proper posture could cause you pain, discomfort and postural problems in the future.

On the TherapyWeb website, it offers common symptoms of postural problems and explains causes of postural problems:

· Stiffness
· Headache
· Backache
· Neck ache
· Tension
· Muscle tightness
· Tiredness
· Agitation
· Roundedness of the upper torso
· Protruding stomach

Common causes of postural problems

· Carrying too much weight for an individual’s height and build
· Slumping or sitting incorrectly while driving, in an office chair or at a desk
· Sitting curved or rounded at a computer
· Stress and tightness of muscles
· Accident or injury
· Genetic condition or abnormality
· Lack of regular exercise
· Being still or sitting for prolonged periods of time without stretching the muscles

Here are some visuals of common problems associated with bad posture, do any look familiar to you ?

Assess, fixing and maintaining posture 

Assessing posture can be done through a professional or by looking at yourself in the mirror. Look at the way you stand, have someone look at the way you walk, the way your feet, shoulders, head, neck and back are positioned. Fixing posture can be a task; it requires conscious, deliberate and consistent effort in order to fix it and once fixed, it must be rigorously maintained.

According to Ken Baldwin (2012), posture correction requires attention to detail. Even when exercising, every repetition performed needs to be completed with the mindset that proper postural alignment should be maintained. Just as we must continually strive to maintain good posture, continually maintaining a bad posture will result in postural problems.

Common activities that contribute to bad posture and corrective measures that help.

Remember, prolonged, unattended use of any improper position could lead to postural problems in the future. In the below, I'm checking my phone; I'm demonstrating bad posture and a better posture while using the phone.

                      

Keeping my head slanted like this in the long run could lead to problems with my neck; I could develop a forward head protrusion. I often catch myself doing this while reading, checking the phone and sometimes walking down the street and quickly remember to put my shoulders back, eyes and head forward and to pull my neck back into proper position. Kashmira Lad (2012) shares an example of perfect posture while sitting in the below image:

Aqua Health Rehabilitation Center also shares the following images that demonstrate proper posture while lifting, sleeping, standing, driving in a car and holding something heavy.

Stay healthy and keep working toward a better posture, not only will it improve your spine but it will save you so much in the long run.

Nick A. Titley

References:

1. Baldwin, K. (2012, June). The importance of correcting posture. Retrieved from http://efs.efslibrary.net/NPI/Marketing/Articles/final/PFP_06_2012_The Importance of Correcting Posture.pdf
2. Aqua Health Rehabilitation Center. (n.d.). So what is good posture ?. Retrieved from: http://www.aquahealththerapy.com/Postural.aspx
3. TherapyWeb Ltd. (2011). Posture problems. Retrieved from http://www.therapyweb.co.uk/problems/postural-problems
4. Kashmira, L. (2012). Correct posture. Retrieved from http://www.buzzle.com/articles/correct-posture.html
5. National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS). (2012). Handout on health: Back pain. Retrieved from http://www.niams.nih.gov/Health_Info/back_Pain/

The motivation to train: getting back on, when you've fallen off by Nick A. Titley

I roll over yet another day, staring at the ceiling before I try to get up. I'm reminded of yesterday's workout when I try to sit up and can't do so without feeling it everywhere; it's that good pain in my body, I get that after training hard. I don't always have this good pain because I don't always train this hard, but when I do, I still make the effort to get up and move, and always want to train some more...the motivation to train is strong.

What drives me? What drives any of us? Jay Joell (2010) will tell you that motivation comes from within, it's a driving force that pushes us along our life's journey; it keeps us moving, keeps us engaged even when we don't physically have anything to give. Some days, we don't feel quite like this, we struggle, we fall down and we have to try to stand up but it's easier said than done.

Have you ever been so motivated at one point, and then you wake up one day and wonder where it all went? You were that machine, you possessed all the talent, all the willpower and the wisdom of the game you're in, and today, or yesterday, or last week...was just not your week. It's hard to move, and if your body moves your mind isn't engaged. It's like you just don't feel like it, and you feel like all your motivation has been sucked dry.

Reader, we've all experienced this at one point or another, but many of us give up and don't even try to get back into our groove. What do you do when you fall off your game and need to get back on it? There's no one way, there's no quick fix or a simple solution, but I can assure you, "difficult" doesn't mean impossible.

"Setting goals is the first step in turning the invisible into the visible." - Tony Robbins

Have you heard of the word "goals"? I'm sure you have, we're actually motivated to achieve when we have them. Tony Robbins speaks about defining them, and Victor Frankl will tell you that they help us stay focused. While motivation may act as the "fuel", the goal is the destination, so we need to get our "vehicles" checked, ready and working or we may swerve off course in the midst of being driven to our destination.

Keep your goals in mind reader, remember why you began in the first place. Remember what you want, how soon you want it and the sacrifices you've made to come this far. Not enough? I didn't think it would be, it's multi layered so you need to dig deeper. If you have your goal, you have the wisdom and you just can't move, then you have to make yourself move. Get up, get out there and start doing it, get it done reader.

Stop reading, stop procrastinating, stop worrying, stop delaying...pick up your bag, get your water and go to the place that you associate with your success. If that place is the gym, then walk through the front door, the rest will take care of itself. Wherever you train, whatever you do, just like an athlete preparing for a sport, you have to actually do it to get it done.

"Successful people do what they have to do whether they feel like it or not." - Brian Tracey

Buying exercise DVDs, new shoes, protein shakes, gathering information or asking friends won't help you for long. Are you guilty of doing all these things to get you back on track and yet you still can't find the motivation to train? It's because the motivation to train comes from within reader.

"When you have a strong enough 'why'  you can endure any 'how'." - Victor Frankl

No tape or item will get you back to what you were if you can't get up and do it for yourself. "You" are completely responsible and "You" are the supreme master of your motive, only you can get your own ass off the couch and head to where you need to be, to get your work done.

When you don't feel like it is when you need to do it, and then you must keep doing it until the motivation returns. Remember reader, it's on you, look within, keep your goals in mind and if all else fails, just do it. A little goes a very long way.

Nick A. Titley

Further Reference and sources of inspiration:

1. Joelle, Jay. (2010). Lead and motivate-not just your team, but yourself, too. Contract management, 50(7),

2. Frankl, Victor. Man's Search for Meaning.

3. Robbins, Anthony. Awakening the Giant Within.

Food Intolerances 101 by Shauna Lee Sexsmith

What is a Food Intolerance?

Food intolerance is an unhealthy reaction to a specific food that typically should cause no threat to health at all. This reaction can lead to an array of uncomfortable symptoms such as IBS, migraines, skin problems, digestive disorders, fatigue, weight problems or just a general feeling of “not being up to snuff.”

What is the difference between an Allergy and an Intolerance?

Food intolerance is quite different from an allergy and one should not be confused with the other. Food allergies trigger off an immune response but because they trigger a different kind of antibody, the immune response is different than what occurs when one simply has intolerance. With allergies, sufferers experience an immediate, alarming and sometimes deathly reaction to foods that the majority of people can eat without any problem at all. With food intolerance, the reaction is very different, as the food generally has to pass through the digestive system first before an immune response is instigated. This results in a delayed reaction of hours or even days and the symptoms are much more general, less severe but more likely to result in a chronic health condition. A food intolerance can also be due to enzyme deficiencies which prevents the break down of food for absorption as found in lactose intolerance.

The severity and rapidness of a food allergy makes the diagnosis of “something you have just eaten” pretty easy to identify. Sufferers know that if they keep clear of that food there is no reason why they cannot lead a healthy life. Also allergies are generally something we are born with and stay with us throughout our life. The delayed and relatively mild reaction of food intolerance makes it very difficult to associate negative symptoms such as abdominal bloating or fatigue with something you ate 12 hours ago. Also as the symptoms can relate to so many other health conditions, isolating food as the problem is difficult. If food intolerance is disregarded, sufferers carry on for years with a chronic condition of lower grade health because they’re eating the offending food every day.

What causes intolerances to food?

There are many reasons why food intolerance can develop; some we know about and some remain for the time being a bit of a mystery. Like allergies they can be a genetic fault in the immune system that sends out the wrong signals to attack perfectly harmless food molecules instead of harmful pathogens. Food intolerances can also develop through prolonged poor health. This could be anything from contracting a nasty stomach bug while you are on holiday to a resistant infection that results in long term antibiotics. These non-immune food intolerances may result from poor digestibility due to low enzyme levels, as is the case with lactose intolerance, or from an adverse chemical reaction to naturally occurring components in foods or their preservatives, such as with histamine or sulfite sensitivity. To complicate matters, reliable tests to diagnose non-immune food intolerance are only available for a small number of foods, which makes assessing the existence of these conditions a largely subjective exercise.

Food intolerances linked to a diet-rich in processed foods?

While it's anyone's guess as to whether the actual prevalence of non-immune food intolerances is increasing, there are some strong reasons to think they are. As American diets include higher amounts of processed foods every year, our intake of staple processed ingredients like wheat and fructose is also increasing. Average per capita intake of fructose appears to have increased by an estimated 32 to 48 percent between the late 1970s and 2004, according to the National Health and Nutrition Examination Survey, conducted through the Centers for Disease Control and Prevention. Experts also point out that the quality of the ingredients we eat has changed. As food engineering has increased the average percentage of gluten in wheat from 4 percent to about 14 percent, according to Alessio Fasano, director of the University of Maryland Center for Celiac Research. Our processed diets also contain more preservatives and artificial chemicals, some of which have been implicated in triggering adverse chemical reactions in susceptible people. Some speculate that while small quantities of any of these ingredients would not be problematic, repeated exposure to high amounts of them may expose the fault lines of our old-fashioned digestive systems, which have not evolved as fast as our modern diets. There appears to have been a dramatic rise in suspected food intolerance linked to today’s modern manic lifestyles, leading to increased interest in the subject.

How do you treat food intolerance?

So what do you do if you suspect you have food intolerance? There are two approaches to overcoming the negative symptoms of food intolerance. Initially the aim is to, as with allergies; isolate the offending foods to offer symptom relief

1.      If you suspect food intolerance, keep a food journal for two weeks that includes times, foods, portion sizes, and any symptoms experienced. Then, bring your journal to a gastroenterologist or registered dietitian who can evaluate the relationship between the timing of your symptoms and food(s) eaten. The problem with food intolerance is it is very difficult, even following an elimination diet, to isolate the offending foods.

2.      If you have isolated your offending foods, eliminated them from your diet and are experiencing improved health then you need to address enforcing a healthier lifestyle. Remember with many food intolerance cases it is often unhealthy lifestyle practices that result in digestive problems and food intolerances. For full health restoration, combining a healthy diet, stress management, time out to have fun, relaxation and activity with your food intolerance diet plan is the most effective way of returning you body back to full health.

Hungry for more? Please feel free to post any questions or concerns on our page and we will answer them to the best of our ability. If we feel your questions are outside the scope of our knowledge base, we will do our best to guide you in the right direction of professional services that would be better suited to answering your questions.

The Hell with Cardio Machines: A new way to burn fat, get shredded, and look like a BOSS on the beach! By Matt Hamilton

I can’t tell you how many times I walk into the gym and see someone on a cardio machine trying to burn fat by going at the same pace for hours! Then they proceed to stretch a little, maybe do a crunch, leave and wonder why they look the same as they did 9 months ago. This really makes me boil inside. Sometimes I get the urge to walk over and help them change their “soft” mind set.

LISTEN FOLKS!!!  If you think spending 40 minutes on an arc trainer or elliptical is going to strip down some serious weight, slim those thighs, and give you abs that could become the hardest metal on the periodic table of elements… well good luck!!

Now… for those who haven’t exited out of the article and said screw this clown yet, I have something earth shattering, groundbreaking, and all-around the best thing you’ve ever heard!!  Okay that may not be so, but I do have something that will work wonders when it comes to shredding fat, building muscle, and increasing your conditioning.

It’s called COMPLEXES!!!

I have to warn you these aren’t for the weak hearted!!  They suck… A LOT!!  They will have you gasping for air, and make you want to crawl back into your momma’s arms.  BUT, if you work hard and stick with them you WILL achieve your goals. 

All right, enough descriptive garbage!  Let’s get into the actual workouts!

What Are Complexes? 

It’s a pretty simple concept really. You are going to “cycle through a series of exercises without putting the bar (dumbbell, or kettle bell) down transitioning smoothly from movement to movement, and performing all the assigned reps on one exercise before moving to the next” (1).  Now that you know what they are, here are a few examples.

Barbell Complex – Alywn Cosgrove’s Evil 8 (2)

Deadlift

Romanian Deadlift

Bentover Row

Power Clean

Front Squat

Push Press

Back Squat

Good Morning

During the first round perform each exercise for 6 reps.  Make sure to complete all 6 reps before moving onto the next exercise.  Rest 90 seconds after you complete the round then do it again only this time perform 5 reps per exercises.  Rest 90 seconds and do it again but only 4 reps per exercise.  Continue this trend until you complete the complex with 1 rep each exercise.  Keep the same weight all 5 rounds.

Dumbbell Complex – Chad Waterbury’s Submission Complex (2)

Reverse Lunges x 6 reps each leg

Romanian Deadlift x 12 reps

Good Morning x 12 reps

Front Squat x 6 reps

Military Press x 6 reps

Bentover Row x 6 reps

Floor Press x 12 reps

Rest 60 seconds and try to complete this complex 2-4 times.

Barbell Complex – HamDog’s Oly Hell

Snatch Grip Deadlift x 5

Hang Snatch x 5

Over-Head Squat x 5

Back Squat x 5

Push Press x 5

Hang Clean x 5

Conventional Deadlift x 5

Take 90 seconds to rest and perform 3-5 rounds.

So some of you may not know how to perform Olympic lifts like the snatch or clean but that doesn’t mean you can’t perform some of these complexes.  Here is another complex that you only use a plate for.  You don’t need to know how to Olympic lift for this one, but it’ll still kick your ass if you give it your all!

Plate Complex – Nick Tumminello’s Plate Metabolic Circuit (2)

Overhead Squat x 6-8

Swings (Like kettle bell swings) x 6-8

Bent Over Row x 6-8

Reverse Lunge with Twist x 6-8

Diagonal Chops x 6-8

Perform the complex 5 times and rest 90 seconds between rounds.  What’s great about this complex is that you can simply buy a plate from a yard sale, and can have a great workout anywhere you go!

So there you have it folks! A sure way to burn fat, get shredded, and look like a BOSS on the beach!  One of the best things about complexes is that they only take 12-20 minutes to complete. Everyone complains that they don’t have time to go to the gym, well now you only need 20 minutes max in the gym. STOP wasting hours on the cardio machine and start killing it on the Olympic platforms as you bust out a bad ass complex.

Stay fit my friends!

-HamDog

(1) Romaniello, John. "Complexes 2.0 — Optimize Your Fat-Loss Workouts." Testosterone Muscle Articles. N.p., 7 Dec. 2009. Web. 19 July 2013.

(2) Shugart, Chris. "Screw Cardio! Four Complexes for a Shredded Physique." Testosterone Muscle Articles. N.p., 26 Aug. 2009. Web. 19 July 2013.

Reinventing Our Eating Habits by Rachel Riboflavin

Eating Thoughtfully

Conversations about food typically revolve around WHAT to eat; what fats are the good ones? What protein source? When are carbs okay and why some people think they’re evil? This post aims to strip away the thoughts about what we should be consuming and will cover eating behaviors.

By the time we’re five, we have been conditioned to ignore feelings of fullness and subsequently have the capacity to overeat. With the onslaught of food at home, work, and social gatherings, the chance to indulge creeps up almost daily. Even folks with great self control can learn a thing or two about existing habits that we may not recognize. These “mindless” habits could be detracting from our weight loss goals.

A few simple tips may keep off a few hundred calories a week and leave you feeling empowered. From a personal stand point, my diet affects my motivation on almost a daily basis. A good day or week of food makes me feel in control and ready to tackle a workout. A bad day makes me want to throw in the towel. 

Here are a few examples to get you thinking:

Eating scripts - We are creatures of habit

Habits are formed over time and eventually become so ingrained in our routine that we rarely think about them. Unfortunately some habits or “eating scripts” can lead to slow and steady weight gain. For example: Do you have a snack when you’re making dinner? Do you always read the news or check Facebook at breakfast (or anytime you eat during a task)? Do you grab more food if you see others eating even when you’re not hungry? There are dozens of food related habits and behaviors we've learned over time. An extra 100-200 calories a day may not seem like much, but it adds up- and affects the waistline. 

The Solution? - Rewrite the script. 

Throughout the week look for moments when you find yourself eating when you’re not hungry and work on eliminating these moments one at a time. When performing a task think “am I eating until the task is done or until I feel full?” chances are if we’re eating when distracted we’re not focused on the food and are more likely to overeat. If you’re cooking and there is some snacking going on to curb the hunger…wait. Patience is an important part of diet and weight loss- impulsiveness is not.

“Proper Prior Planning Prevents Poor Performance”

The above statement is a mantra I learned from an English teacher, and boy does it apply to almost everything. Make life healthier by planning ahead. How many times have you made a poor choice when hungry and in a hurry? Studies have shown that going grocery shopping on an empty stomach makes people buy more junk food (http://www.futurity.org/health-medicine/hungry-shoppers-buy-more-junk-food/).  When I forget my lunch not only do I have to spend more money I typically make a poor choice regarding my diet because I want it to be quick and tasty. 

You can avoid having to make the choice at all by:

1.    Taking some time on the weekend and a few minutes every night to make lunch, it can do wonders.  

2.    Writing down your meals for the week, it helps a person set a schedule and stick to it.

3.    Avoid having to make a decision on impulse, it's a sure bet you’ll be making the right one.

One week of lunches ready to go!

The More You See it….The More You’ll EAT it.
The average person makes at least 300 food based choices every day (1). Every time we see food we decide "Yes" or "No", how much, how often, when, and what. This can be daunting and it’s much easier to go on autopilot.

Our bodies release insulin when we see food being prepared (even if we are not planning on eating it), this lowers blood sugar and can create sensations of hunger, yet another thing to fight even when we want to say NO.

A study was conducted using secretaries and candy jars; the results revealed that the participants ate 70% more when a clear dish was left in front of them, versus having a solid colored dish with a lid on it (1). Over the course of the year, if the behavior continued each person would have gained 5 pounds (1)! All that weight gained just from seeing food and having to think about it!

Eliminate Exposures so you don’t have to think about it.

Out of sight-out of mind. If it’s not visible you don’t even have to think about eating it. There are examples of people changing their route home from work just to avoid a restaurant. 

If it’s Thursday and you've said ‘no’ to stopping 3 times this 4^th time you might be the time you tell yourself it’s okay. 

If you can’t eliminate it from the house make it inconvenient to access. Put it in the basement - put it in the garage if you have to. The walk down the stairs should be enough time to think “what am I doing?!” Stay strong- you can do it. Another idea is to wait 20 minutes to distract yourself with something else, if you’re mind returns to the food think about how much you need it.

Sensory Specific Satiety (1)

Sensory Specific Satiety (SSS) is when we get accustomed to a flavor and it becomes less exciting. The first bite is the best and the flavor gets dulled the more you consume it. In general, this isn’t an issue until you add three or four things together. When we have multiple flavors (think Neapolitan ice cream) our taste buds are free to experience three different flavors, which takes us three times as long to get sick of it. 3X more ice cream? I think you see where I’m going.

I think we can all agree this would be overwhelming to our taste buds.

In regards to variety, try limiting your plate to no more than 3 things (if it’s bad for you). However, if your meals are already healthy let variety work for you and embrace the many vegetables you might be having.

Variety in meals can be a good and bad thing. Our food supply has so many more choices now than what it did in the 1950’s and most of what’s been added is not good stuff.  Regimented diets can work- but if you get bored it might lead to some “cheating” on your diet. Essentially, keep a diet varied enough with healthy choices so you don’t seek out something high in calories later. When you do go for the sweet treat limit it to 1 thing.

I encourage you to analyze your habits and see which ones are chewing away at your success. A healthy diet is not only about knowing what to eat but knowing yourself and being thoughtful about consumption.

Yours Sincerely,

Rachel Riboflavin

Sources:

Wansink B. Mindless Eating. Bantam Books. New York. 2006.