Less is More

Issue #15 Less is More


Do the training that elicits the most amount of change with the least amount of work - Adam Schafer



Welcome back to another awesome Friday everyone. I hope you had a chance to try out some more effective core work after last week’s newsletter. Doing a bunch of situps without also effectively strengthening the whole core is like Kellog’s Unfrosted Mini Wheats; sure, you are shredded but basically useless. So train those abs like any other muscle: do a lower amount of challenging reps, rather than countless easy situps. 

This week I finally bash those classes you can take at the gym, share a butcher's page I often utilize, and challenge you to balance fitness and hygiene. 



Fit Tip: Give the Boot to Bootcamp


Drop the body pump class and make more results with less work. Bodypump, LesMills, Beachbody, Orange Theory and  boot camp classes like this are often designed to feel like you have accomplished a lot without truly yielding big results. You do a bunch of reps, get a good sweat going, and stay moving almost every minute; must be super effective right? Not so much. When you perform a “weight training” class in this fast paced fashion you are missing out on some of the keys to true weight training. The rest period between lifting sets is either non-existent or far too short. Why does this matter so much? Without a chance for a muscle group to fully rest, you are continuing to lift with tired muscles that can not recruit as much power. It is basically performing cardio with weights. You would actually be training that muscle group more if you did less. A rested muscle would be able to lift a greater weight that then recruits even more muscle fibers!

The other big problem I have with some of these classes is the breakdown in form. The exercises or certain reps are performed without using full range of motion, often on purpose. Think about it this way: If you train your body to effectively do a half squat over and over again, what have you just got good at? You have literally trained to move poorly. You have worked the muscle, sure, but it is only strong in a short range. To stay durable your body should be strong in a full range of motion. 

One whole hour, hundred of reps, and what do you have to show? I have watched the same crowd do the same workout for years at different facilities and while they most likely appreciate the social aspect, I am sure they wish they reached certain fitness goals faster. It would be hard to convince someone that 5 sets of heavy squats with good form and a 3 minute break between sets is the way to go, but it would be 15 minutes much better spent. (why work your butt off, when you could work a butt on ;) )

If you love these classes, you don’t need to explain yourself to me. Doing some activity is always far better than nothing. It can be fun to be part of a group workout. I simply feel bad for the people spinning their wheels, piling on more and more, harder and harder, when really they just need the right stimulus. 



Who I Follow: Meatdad1 (Anthony Bartleston)


I love this guy because his videos get right to the point. He shows you how to not only save money, but make delicious meat. If you are serving up delicious protein on a budget, you have my attention. Ever buy a big ol’ pork butt without knowing what you were gonna do with it? Ever get the turkeys on sale during the holidays but doubt your ability to make it tasty? Ever wonder if there is a way to afford eating good beef without breaking the budget? Watch a few of his videos, try out his suggestions, and expand your high-protein meal options. He also lost a ton of weight by cutting out the processed junk food and enjoying a LOT of tasty meat. 




Challenge for the Week: Balance


Balance is often taken for granted as we age. We do not train it directly very much, especially if we neglect doing much unilateral strength training. My challenge for us in the following week is to stand on one leg while brushing your teeth. One minute on one leg, one minute on the other leg. If this seems easy, bring your other arm in to take away the balance and close your eyes. 



Win the weekend!


Brad


Durable Dad Training

Comments

Post a Comment

Popular posts from this blog

Cereal is Dessert, Change My Mind

 #24 "What a blessing it is to be tired in the pursuit of a challenge of your own choosing" Fit Tip: There is No Specific Exercise You NEED Whether you are a beginner or a seasoned lifter, there is no one exercise that you MUST include. There are certainly exercises that are fantastic and may provide a lot more benefit than other moves. If these are intimidating and keeping you from lifting weights at all, then relax and forget about them. I also bring this up as a popular social media tactic is to post a short video with this kind of message: "The ONE exercise you need to be doing!" These kind of taglines can make you feel like you are far from optimal and maybe even wasting your time training. Remember, they are just fishing for clicks . If you simply have goals of getting stronger and healthier (aesthetics naturally follow) then no one specific exercise is going to keep you from that. Do what you are comfortable with for a while and progress to other moves as you...
Read more

Core Memories

Issue #14  Core Memories If you want to choose the pleasure of growth, prepare yourself for some pain . -Irvin Yalom Welcome back. I hope this Friday’s fit tip changes the way you workout your core. I have dedicated a fair amount of time to building a strong core, and an equal amount of time avoiding crunches. Recently I have even made a workout plan that completely revolves around strengthening the core. The Iron Core workout (name open to change) has zero traditional situps and is fun and challenging even for an intermediate or advanced weight lifter. Fit Tip: How to Effectively Work the Core Traditional exercises that work the abdominals are often uncomfortable and dreaded by most. The only time I do a crunch is if it is followed by ... wrap supreme . Not only are the endless situps and crunches annoying, they are also ineffective at training the core. Many are using their hip flexors instead of engaging the core when doing situps. Your abs are more than just a poolside aesthet...
Read more

Cold Case

Image
  #18 "Man cannot remake himself without suffering for he is both the marble and the sculptor" C.S. Lewis     Fit Tip: Get Uncomfortable Sometimes There are a lot of things about our convenient modern life that we have found to cause poor health: our lack of manual labor that allows for a sedentary lifestyle, our highly-processed hyper-palatable foods, our smart phones that support a lifestyle lacking real social interactions or moments of boredom. One often overlooked modern convenience is our temperature regulation . We can move from one perfectly conditioned room to a conditioned car to another temperature regulated building every day. Much like hard physical work, our bodies were made to adapt according to conditions far outside of 72 degrees. Your body should be able to regulate temperature well enough that you are not reaching for a blanket if it falls below 65 degrees. While saunas and cold plunges are becoming all the rage, there is proof that even something as si...
Read more