July 30, 2012

Five Guaranteed Ways to Sabotage Your Strength and Fitness Goals…

Five Guaranteed Ways to Sabotage Your Strength and Fitness Goals…

1. Unrealistic Goals:

If your goal is to look like a model on the cover of a fitness magazine, but you are only willing to exercise 2-3 times per week, you have an unrealistic goal. Perfect physiques take years of work and lives that revolve around training. Unless you are willing to make training and nutrient timing a 24/7 job, you will not attain that physique. Get that image out of your head unless you are willing to make that type of commitment for several years to come.

2. Missed Training:

This should be obvious, but allowing yourself to miss training times is unacceptable if you plan to progress. To make progress beyond a bare beginner level, expect to spend a minimum of 5 days per week training.

3. Fail to Maintain Strict Nutritional Guidelines:

Consuming junk – in any amount – such as: pop, cookies, candy, bread, chips, beer, cereals, anything that comes from a drive-thru window, sugary coffee drinks, etc..

One planned cheat meal per week is fine, but beyond that don’t expect results. “Just a handful” of this and that does nothing but preserve a nice layer of fat.

4. Fail to Make Yourself Accountable:

Keep a detailed training and nutrition log. If it isn’t documented, it didn’t happen. Unless you are logging nutrition, you really don’t know what you are taking in.

5. Focus on new movements/routines, rather than on weight, reps and rest intervals:

Sometimes the answer is simple: It is hard to understand this when so much marketing is done to make it seem as though every training method is the best thing out there.

Want to build muscle and to burn fat? Move more weight. Rest less.

Do not get sidetracked by 100 different exercises and new fitness gadgets that claim to work wonders.

Focus on moving a prescribed weight in a mechanically sound manner for prescribed rest/work intervals.

September 30, 2011

5,000 Snatches in 5 Weeks 2011.

5,000 Snatches in 5 Weeks.

So, it’s October again already, or it will be tomorrow.

For the past few years at this time, I have set myself to the task of completing 5,000 kettlebell snatches in 5 weeks. I think I’d read some internet forum or blog post about someone doing this back in 2008 or so, and I decided it would be a good thing for me to do. I have repeated that every year since.

Do not overthink this. Just do 1,000 snatches each week as part of your normal workouts, or extra if you want. Break up however you want throughout the day.

Anyone else who wants to join is welcome, but it is not something I really go out and recruit anyone for. If you just started throwing kettlebells around, I doubt your shoulders or hands are ready for this kind of volume and that can cause issues.

Don’t be afraid to substitute 1-arm swings or ½ snatches if you need to. I know I will include the double ½ snatch and the ½ snatch from time to time just to keep up on those particular exercises.

Drop me a line if you decide to jump in, and have fun. Happy snatching.


March 28, 2011

Canyon County Weight Loss Challenge…The hard way!

Canyon County Weight Loss Challenge…The hard way!

Javier Lopez took a day off of lifting kettlebells, to do 400lb tire flips, tire box jumps, followed by some 40yd sprints. Javi has lost over 25lbs in the past 6 weeks…the hard way. He is participating in the 2011 Canyon County Weight Loss Challenge. No matter the pounds lost, he will be the strongest at the end.

101 Ways to motivate yourself and get in shape.

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