I am often asked what training programs I follow. Since workout related posts get lots of appreciative feedback, this post is going to explain what program I am currently using. If you think the guidelines are interesting fee free to give it a try.
What I am experimenting with for the next 2.5 weeks (Gone through 1.5 weeks already) is the Escalating Density Training (EDT) program form Strength Coach Charles Staley. It goes as follows:
Pick 2 exercises for opposing muscle groups and use as a pair. Examples are Flat Bench Dumbbell Press/Cable Low Row, Lat Pulldown/Dumbbell Shoulder Press, Free Motion Squat/Nautilus Prone Leg Curl, Barbell Biceps Curl/Triceps Rope Pushdowns, etc.
Pick a weight you can handle for 10 reps to failure (10RM) on each exercise.
Set a stop watch for 15 minutes and go back and forth on the exercises for sets of 5 reps. Don't worry about rest, just try to get as many sets in as possible and keep track of the number of reps in each.
After 15 minutes is over, take a 1-2 minute rest period and pick another pair of opposing muscle group exercises and repeat steps 2-3 for 15 minutes.
Based on how much time you have, pick 2 exercises for a 15-minute workout, 4 for 30-minutes or 6 for 45-minutes respectively.
Progression Point: Once you can increase the number of total reps of the two exercises on the initial workout by 20% (i.e. going from 100 reps to 120 reps) increase the weight 5% and repeat steps 1-5.
I will conclude this by saying the first 5-6 sets are going to be very easy but keep the reps at 5 (Even if you know you can do more). As you add more sets the reps will eventually turn into 4, 3, etc. and the heart rate will elevate quite a bit. Also, make sure you don't try this during peak hours at the gym as you are going back and forth between two exercises in a rapid fashion for 15 minutes. Feel free to ask questions on this program and have a great evening!
The Flourish Newsletter is the weekly newsletter that Life Time Fitness offers. In the article "The Power of Paradigm Shifting" author Tom Nikkola discusses how people can see the world through a paradigm. Below are two quick takeaways from the post.
Examples of people stuck in paradigms that make them worse are those who think that “Aches and pains are part of life and something you will have to live with” or those who “Think they are eating healthy but aren’t.” The first step for them is being willing to change their thought process.
A consistent thing that LTF fitness professionals find is members who make the best progress want to learn and are willing to change and then apply what they learned to their workouts or nutrition plans.
If you want to read the entire article click here.
If you want to subscribe to the Flourish Newsletter click here.
I often cringe when I ask someone their fitness goal and the answer they give me is "I just want to maintain where I am at." I hear this often and I am going to tell you it is a terrible goal. Whether the goal is improved fitness, finance, etc. just wanting to maintain gets you no where. You are either moving forward or backwards and if you just maintain you go backwards. If you don't believe me just listen to Lou Holtz's thoughts on it below.
Since spring is right around the corner many fitness enthusiasts are training hard and eating right to look and perform their best. Whether it is trying to look great in a bathing suit for an April Vacation, gaining more range of motion for Golf or having your best endurance for Triathlons it is important that progress is made in a timely manner. Since most fitness publications agree that 95% of health club members come to the gym to look better this post will explain different options for assessing progress for fat loss goals. They are in order from easiest to most difficult to do in terms of convenience and cost. 1. Body Weight 2. Clothing Size (i.e. Belt or Jeans) 3. Circumference (Tape Measure) 4. Accu-Measure Calipers 5. Photos 6. Body Fat Calipers (Done by a personal trainer) 7. Bioelectrical Impedance (BIA) 8. Hydrostatic Weighing 9. Bod Pod 10. Dual X-Ray Absorptiometry In conclusion it is vital to assess progress on a frequent basis if the goal has a time deadline. Too often people think they are moving in the right direction but often realize too late that they are behind schedule or worse, haven’t made the progress they thought. Future posts will discuss the pros, cons and cost of the above assessment techniques for fat loss goals.
Below are two “12-Step Methods” examples to help you meet your fitness this spring and they have nothing to do with the Alcoholics Anonymous 12-Step Method. What they are is picking twelve behaviors you aren’t currently doing that will help make fitness goals a reality. One you have twelve steps start taking action on them. The first example is from John Berardi’s Precision Nutrition program. The second is mine based on nearly twenty years of experience in the fitness field. Both are very similar and there are a couple ways how you can progress them. First, you can follow one step for two weeks and then progress to the second step, etc. – this would be an ideal way to move as it takes 2-3 weeks to develop a habit. A second option would be to incorporate a new step each week. This is more challenging but it can be done. Finally if you really want a challenge, you could try all twelve at once right away. Precision Nutrition Example[1]: 1. Take Fish Oil 2. Slow down your eating (Chew more) 3. Stop eating at 80% full 4. Eat at least 5 servings of vegetables 5. Eat lean protein with each meal 6. Eat fewer carbs 7. Eat 4X/day 8. Record what you eat today 9. Sleep 7 hours/night 10. Drink 2 liters of water/day 11. Drink BCAA/Recovery Drink 12. Eat mostly whole foods
Corey Grenz's Example: 1. Record what you eat daily 2. Take and Omega 3 supplement (Fish Oil) and Multi-Vitamin 3. Eat a Caveman/Cavewoman breakfast (i.e. Meat & Nuts Breakfast) 4. Join a Social Support Group with others who have similar goals 5. Prepare your food (at least protein) 1-2X/week so you have enough 6. Drink at least 2 liters (female) or 3 liters (male) of water each day 7. Drink a protein shake after your workouts 8. When at a social event/eating out eat as slowly as possible (Take 20-30 chews/bite) 9. Eat 5-6 servings of vegetables/day 10. Scale back on your white sugar and flour 11. Be in bed no later than 10 pm 12. Consider getting blood work done (At least a food sensitivities test done) In conclusion many people try to do everything at once. In reality if you follow each step for two weeks, make it a habit and then move on to the next one very noticeable progress can be made without feeling overwhelmed. Also, the above are just examples. Feel free to use one of them for your own fitness program. If you are following one and you are currently following a step or two already (i.e. taking Omega-3) replace it with something similar you aren’t doing. References:
Berardi, J. “Client Compliance.” McCormick Place. Chicago, IL. 23, June 2011.
Many of you received an email from me encouraging you to try the Life Time Fitness 90-Day Challenge. The contest has a Weight Loss division and a Body Transformation division. Even if one of these divisions doesn’t excite you, please pick one goal you would like to achieve at the end of spring. Whether it is running a 5K or just simply feeling better, pick something. Whatever your goal is, this is going to be the first of many posts to help you reach it. It simply goes over two key takeaways in various fitness areas that get results. Most will sound too basic or easy. However what’s listed below are the actions or behaviors very few are doing – but if done results usually follow! Goal Setting Key Takeaways:
Pick a goal that scares you a bit – it should at least be a 50/50 chance of achieving
Break your Outcome Goal up into smaller Behavioral Goals and take action on them every day
Social Support Key Takeaways:
Join or create a social support group to encourage you to do your best and keep you moving forward
When at the gym working out keep talking to a minimum and training to a maximum – socialize when the workout is finished
Resistance Training Key Takeaways:
Use a training log to track sets, reps and resistance and progress accordingly
Use basic multi-joint movements like Squats, Rows, Presses, Lunges and Deadlifts
Cardiovascular Exercise Key Takeaways:
Try non-traditional equipment like the Rowing Machine, Battling Ropes, ViPRs, Kettlebells, Medicine Balls, Jump Rope and Agility Ladders
Get a CardioPoint test done to learn your Aerobic Base and Anaerobic Threshold then use a Heart Rate Monitor to adjust your intensity accordingly
Nutrition Key Takeaways:
What you eat for breakfast will influence your cravings and mood the rest of the day – try a Caveman/Cavewoman breakfast for best results
Preparing your meals two nights a week can make healthy eating and optimal nutrition easier
Supplement Key Takeaways:
Get good and consistent at the basics (Multi-Vitamin, Omega-3, Vitamin D and a Protein Recovery Drink)
Not all supplements are created equal and should have a GMP (Good Manufacturing Practice) stamp at the minimum
Lab Testing Key Takeaways:
Get your Vitamin D tested -- for optimal results in health and fitness it should be 60-100 ng/mL
The Stress & Resilience Saliva Test offered at Life Time can measure your cortisol levels at four different times of the day indicating what stress type you are, when your optimal workout time is and supplements you should use
Recovery Key Takeaways:
Foam Roll some of the major muscles for at least 30-seconds after workouts or before bed
Use Dynamic Flexibility (Movement Prep) prior to training with weights or cardio
In conclusion, almost everything listed above can qualify as Tweets. In addition to these emails and my blog feel free to follow me on Twitter (http://twitter.com/coreygrenz) as well for quick tips that can help you achieve your fitness goals.
Five Simple Reasons Why You NEED an Omega-3 Supplement The one supplement that is probably on top of the supplement priority list for most people is Omega-3 (Fish Oil). Here are five reasons why:
Over 90% of Americans are deficient in Omega-3[1]
Omega-3 is critical to controlling inflammation, blood sugar and metabolism[1]
Fat burning and muscle building are enhanced by taking Omega-3[2]
Omega-3 lowers C-Reactive Protein an inflammation marker[2]
The incidence of depression and anxiety is lowered by taking Omega-3 and it also reduces carbohydrate cravings[2]
When taking Omega-3 make sure you take one that is high quality and at the very least has a GMP stamp on the label. The ideal dosage for most people is 2-5 combined grams of EPA/DHA. The Omega-3 supplement Life Time Fitness carries in their cafes and online store is high quality and peppermint flavored. When taking Omega-3 capsules make sure to take it at the beginning or middle of your meals to avoid potential "Fish Burps."
References:
Hyman, M. 2012. The Blood Sugar Solution. New York, NY: Hatchet Book Group
Poliquin, C. (2010). Why Fish Oils Are The Most Important Supplement. Retrieved from http://www.charlespoliquin.com/Blog/tabid/130/EntryId/118/Why-Fish-Oils-Are-The-Most-Important-Supplement.aspx
