Trainer Tells Intro

I like to keep things short and to the point (less noise), so here’s a list of random thoughts this former trainer (and old guy over 50) has learned through out the years of training myself and clients.

80/20, kiss

Disclaimer: Use any info under the supervision of a medical professional and at your own risk.

My Journey

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Health & Fitness

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• There is nothing “new” in the world of health and fitness….just old ways we forgot about or got distracted along the way.
• I never could understand how a “diet” author could write more than one book….as shouldn’t the first one got everyone results?

“Some quote goes here to look cool as H3” ~ me

Diet and Nutrition

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• The secret of every weight loss diet….is calorie control. How they get there is what makes them all different.
• Abs are not “made” in the kitchen….but rather are “revealed” (everyone has a siz pack….if they get rid of the keg first).
• “Eat REAL Foods” has never done anyone wrong (unless you only eat carrots that is).
• People have lose weight eating twinkies, oreo cookies, pizza, potatoes and many other things….when they stuck to rule #1 (calorie deficit).
• In the 1930s Dr Walter Kemper used a high carb/low fat/low protein diet of rice/fruit/sugar to help patients lose weight and cure many ailments (however it was not so pleasant to do).
• Intermittent fasting is a “tool” to help someone control calories overall…whether a small daily eating window of other days of very low kcal.
• Some guy fasted for a year (while under medical supervision and taking vitamin supplements)….but I don’t recommed that.
• Most of the health benefits with any diet plan (including intermittent fasting)….probably come from the reduction of fat mass overall.
• Simple rule for controlling calories….if the fats go up in a meal, lower the carbs….and if the carbs go up in a meal, lower the fats. Carbs+fats high in the same meal is not ideal (excess calories/energy intake).
• Most diets work….the real danger is when someone comes “off” a “diet” and resumes lifestyle eating (as the weight comes back on after many crash diets)
• Don’t train like an Olympian….and eat like a super model (crash and burn).

Some quote can go here to look cool ~ me

Exercise

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• If all the benefits of movement/exercise could come in a pill….I believe it would be the most prescribed medicine for everyone.
• To get stronger, practice lifting something….and then making is heavier in the long run. End of lesson.
• I suck at movements I never practice….and get better when I do.
• If you want to get better at sprinting…..you sprint, not jog.
• I enjoy putting away everyone’s weights lying around when they are done….as it’s my workout within my workout.
• I used to squat standing on a swiss ball…..I’m just glad I survived that phase.
• Progressing in reps/lbs should be the priority of any workout. If you are still lifting the same amount as last year….time for a new plan.
• Muscles don’t need to be “confused”….they need to be blindfolded and abandoned in the forrest without a compass….I mean they need to be “challenged” to grow.
• Pushups and squats are 2 exercises that need no equipment other than your body.
• Step-ups are a highly underrated exercise considering how practcal (dare I say….”functional”) it is in every day movement (which is especally important as we age).
• Don’t do stupid exercises and get injured….I can say from many many many experiences.
• You don’t have to bench, deadlift or squat (unless you are competing in that lift). You don’t “have” to do any exercise you don’t want to….although getting stronger with some movements is adviseable….but choose what you enjoy doing (so you stick with it and progress).
• Pirogression (adding more resistance in a rep range) is the only real secret to getting stronger or increasing muscle size.

Protein

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• RDA for protein is 0.8 g/kg (ideal bodweight).
• If you are using resistance training anywhere from 1.2g/kg – 1.6g/kg is fine.
• Studies don’t show much benefit over 1.6g/kg for building muscle.
• Many higher protein diets are useful for helping a person feel “full” on lower kcal intake.
• Whole eggs give a better muscle building response than any “low fat” alternative
• Many studies use Whey protein (a very fast absorbing protein which oxidizes if used in excess). Real foods take longer to digest.
• The post workout anabolic window fro getting in your protein…..is 24-36 hours (average). So just get enough protein in the big pitcure rather than worrying about slamming down a shake every 2.5 hours.
• Eating a larger meal of protein as we get older has it’s advantages for MPS responses (over smaller feedings). Mostly because of becoming less efficient as we age (or anabolic resistance).

Longevity & Lifestyle

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Wrap Up

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• Eat at same times (circadium rhythms, blood sugar, hunger)
• Prioritize protein
• Exercise
• Low stress lifestyle
• Real foods (less oxidative damage/more nutrients)
• Monitor health markers (BP, glucose, inflammation, etc)
• Cycle calories. Still have to refeed to grow back cells.

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