It is very interesting to me how we can learn and reinforce useful information from the weirdest places.Today I had to fill two of my tires because I have been so busy that I just hadn’t done it in a while. Needless to say that my front driver side was pretty low and my car was sluggish as a result. Do you feel that way at times with your fitness? Do you feel sluggish and like you are getting nowhere fast? Then stay tuned friends because I have some of the answers that you are looking for!
First, if you feel like something is amiss I want to give you a mental high-five because you are aware of your body talking to you and even better- you are listening! There are five points that I am going share with you over the next post that will help you be able to manage your body’s feedback to you. They are: First- you must have the proper movement as a foundation. Second- Your loading and progressions must be intelligently balanced. Third- you do need to get your rest days and adequate sleep. Fourth- your nutrition should fit your training goals. Lastly- you will want to plan and track your training.
Proper movement as a foundation: If you have read any of my previous posts, you already know that I am a fan of the functional movement screen.The reason that I believe in and practice the FMS is due to the fact that this is a common sense and scientifically proven system and not just a fad in the industry. The screen is used to identify any problem we may have in our movement and then shows us what to fix before we begin a training program. We cannot just assume that we move well enough, we must be screened just as our blood pressure is. If we ignore this step we will not get the results we want and increase our chance of injury. So get screened and fixed before you train!
Proper loading and progression: Although this seems like training 101, it is more often ignored than applied. Go to any gym in your area and watch people as they train with or without a trainer, they are doing moves they are not ready for with a load they can’t handle yet. Once again, this goes back to having proper movement and then spending the proper amount of time on and owning the movement that you are on. After you have made the weight or progression that you are presently training easy, then you can safely move on.
If you do not train progressively you will:
1) Have poor form which leads to movement dysfunction and possible injury.
2) Tax your central nervous system way too much and burn out.
3) Lastly, your deflated CNS will lead to a weak immune system and getting sick.
Progress wisely friends!
Rest days and sleep: The next step is the only logical pairing with training along with a good nutritional program. You have to take days off and you absolutely must rest. I know that some people say “well that doesn’t apply to me.” That may be somewhat true, but most people need to take a day or two off a week from training to avoid burning out. I have met many people that give lip service to the mantra ” no days off,” however they are inconsistent with their gains and commitment to training. Do yourself a favor and take some days off from training in the week, 3 or 4 days every three to four weeks and one or two weeks every year. You will be surprised by how strong you will get if you stay active. Also you know that you need enough sleep. If you do not get it you end up miserable and weak. Get at least 6 to 8 hours a night in conjunction to your training and you will make gains!
Nutrition: This one is very simple- eat whole foods and fast once or twice a week for 12 to 24 hours. Fasting has so many benefits for our hormones. As you well know all of our muscle gain and strength building is directly related to our hormones. (For more on whole foods read this: http://truefitnessprogress.com/2013/09/13/what-to-eat-and-the-undertaker/ )
Tracking and focus:This last point kind of holds everything together. We all are very busy and we can easily be detracted from our fitness goals. Having a journal helps us overcome detrimental tendency. Also,we need to be able to see when to progress each of our movements wisely. As we track, we can see when to safely do that instead of forcing a move. Next, we can see when to de-load and or back off. Tracking can let us know why we may be having a hard time or know what is going on with our moods and energy as we train.Tracking also keeps us focused and helps us keep the goal the goal because we see our progress and also what we need to pay more attention to.
Today’s post was a long one, I hope that you will apply these basic and simple principles. Life is difficult as it is- why complicate it any more than it is? keep it simple! Make sure your movement is good by screening it, progress and load wisely, get your rest, eat right and hold it all together by tracking. We all need to hear these principles so please share this with others and subscribe yourself to this blog so that you too may make True Fitness progress!
Now Ladies and Gentlemen: I present to you the fat blasting complex and your Killing It With Kettlebells SJ Kettlebell Workout of the week:
THE LINE OF DOOM!
There are certain needs to should be addressed as we train. One of those needs are loaded carries, but are often neglected. This week’s workout will add those in as well as other fun and challenging moves. Get ready to melt off fat as a hot knife through butter!
The guidelines of this workout are:
1. You must know how to clean safely and snatch well. If you do not, do the last two weeks workouts.
2. Breath, match up your breathing with each movement. In on the bottom and out on the top.
3. Make sure to stay tight and not lean back on the carries, swings and so on.
4.Rest as much as you need to, but only as much as you have to!
5. Do all of the movements in the order given. (There is a method to my madness, trust me!)
1. Do 5 – 1 arm swings then carry the bell in rack position for five steps, repeat on the other side.
2. 5 cleans and rack carry repeat on the other side
3. 5 overhead presses and suitcase carry (Again hit both sides)
4. 5 snatches and over head walks (Again hit both sides)
5. Keep repeating for 10 to 20 minutes
Enjoy the pain and fat loss!