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1.  Measure Your Movement

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It is pretty well known that people under report what they’re eating and over report their exercise.  On the exercise front, often I’ll use an Omron Pedometer to get an objective measure of physical activity for people.  While they aren’t perfect (and the BodyMedia FIT is probably better) they are relatively accurate and less expensive.  More importantly though, it will give you something to go on when you think you are moving a lot…and you really aren’t.  With the colder months coming I think people will be shocked at how little they actually move. 

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I usually recommend that people record track their daily steps for a week (good models of the Omron brand will store 7 days worth of data) and then calculate a daily average.  Each week thereafter I have them attempt to add 500 steps per day.  And just so we don’t get confused here, I’m not saying that increasing your steps will necessarily result in more fat loss.

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What I am saying is:

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- Greater physical activity improves health markers (you don’t look very good if you’re dead).

- Increased activity decreases waist circumference even if you don’t lose fat (yep…smaller waist…not even dieting).

- 5 hours of physical activity per week doesn’t necessarily mean more fat loss, but better long term weight maintenance (i.e., you’ll keep off what you’ve lost).

-You probably think you move more than you do.

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2.  Arm Ergometers Are Awesome!

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In terms of cardiovascular activity, most people are used to the standard stuff like treadmill, bikes, and ellipticals.  Sleds and other circuit stuff have also become trendy as of late as well.  However, I’ve recently stumbled upon another really cool method for upper body cardiovascular training that is exceptionally badass.  If you’ve never tried and arm ergometer (basically an upper body bicycle), I’d highly suggest you give it a try.

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Although most people would associate this primarily with a rehab setting, these are great for warming up the upper body prior to a workout, finishing up an upper body workout (your delts, biceps and triceps will be on fire), or for people who have knee or lower back issues the limit regular cardiovascular training.  More to the point, they are frigging HARD!

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While commercial models (Monark being the most popular) can cost over $1500, you can often pick one of these up from a ”home health” type of store for anywhere between $50 and $150 depending on the gadgets attached.  I think these are awesome and would make a great addition to any home gym or studio where people are dealing with clients with knee and back issues.  Simply turn up the tension and crank it like a mofo!

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3.  This Psoas IS Fillet Mignon

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Just in case you missed it, someone commented on my previous psoas post stating that the psoas is actually the cut of meat we adore called fillet mignon.  I very scientifically checked this out (okay…I acutally looked it up on Wikipedia) and this appears to be true.  Go figure.  If you ever get into a plane crash and have to eat the flesh of another human at least you know where to start.

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4.  FREE Core Interviews

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A while back I had the opportunity to interview a whole bunch of really smart industry experts about everything to do with creating a strong and sexy core.  Check out this list:

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Mike Robertson

Nick Tumminello

Jim “Smitty” Smith

Leigh Peele

Lyle McDonald

Martin Berkhan

Jimmy Smith

Scott Abel

John Paul Catanzaro

Brendan Fox

Thomas Myers

And last but not least…Dr. Stuart McGill!

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You want these interviews don’t you?  Yeah…thought so.  I figured that since I’m in such a giving mood lately I’d just throw these down for FREE too.  Go get ‘em!

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5.  Reminder – Get Your FREE Glute Training Ebook

Don’t forget to score yourself the most excellent glute training ebook in the world by my buddy Bret Contreras by leaving a comment on this page.  Comments are closed for the drawing at the end of day today.

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That’s it for me today.  Go get your free stuff!

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Every so often I get the question “Mark, how is it that you are such a genius and are  also so incredibly good looking?  It is so damn unfair.”  Okay…I think the question goes more like “What are you reading these days that you think is worth sharing?”

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As you can see, these two questions are almost exactly the same.  In any case, below are a few things I think you should definitely check out.

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1.  Categories of Weight Training

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If you’ve not been following Lyle McDonald’s latest series on types of weight trainining (from depletion, to hypertrophy, to maximum strength) you are absolutely missing out.  Do your self a favor and start HERE to read part 1 and then click your way on through the entire series.  Included in this series is possibly one of the best summaries on training for hypertrophy I’ve seen in a long while and almost completely in line with my own thoughts.

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2.  Hypertrophy Specialist Interview

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Along the same lines, I think you should definitely check out this great article by Bret Contreras where he interviews Brad Schoenfeld about his recent review on hypertrophy in the Journal of Strength and Conditioning Research.  I still don’t agree with the assertion Brad made in his interview about the impact of acute hormone changes on muscle growth, but the rest of the interview is pretty solid.

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3.  Cognitive-Behavioral Strategies to Increase the Adherence to Exercise in the Management of Obesity

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At first glance the title of this article probably makes it look like a snooze-fest, but it is actually one of the best review articles I’ve read on weight loss in a long time.  It comes from the Journal of Obesity (where the articles are free by the way) and it talks about many things relating to success with weight loss and maintenance.

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Trust me when I tell you that if you are trying to lose body fat or help others do so then this article will teach you something.  I personally grabbed a bunch of studies from the references too that I’ll be reading in the near future.

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The big picture though, is that this article reinforces my belief that long term fat loss has less to do with what type of exercise and nutrition plan you use and more to do with the psychosocial factors that help or hinder your consistency in executing whichever plan it is you choose to follow.  If you address these you’re more likely to be successful than if you buy the next fat loss product that comes up on Twitter (which should occur in the next 3.5 seconds).

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4.  Best NEW blog in my RSS Feed

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 Ben Bruno is really smart and his blog always contains some great vids of people training hard and getting it done.   Moreover, this is a great example for young guys just gettting started in this field on blogging of how it is done. 

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If you’re a young coach or trainer start blogging now and build your readership as you learn.  You don’t have to be perfect and you don’t have to pretend to know everything.  Just be humble and share your thoughts as you learn.  Acknowledge when you’re wrong and updating your ideas.

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I waited far too long to launch this blog and feel like I’m finally coming into my own over 10 years into my career.  Don’t do that.  Read Ben’s blog, enjoy the content, then get to work.

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5.  Interview with Tony Gentilcore

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This is a great interview with the funniest man in fitness where he talks at great length about many of the things that make a good trainer…and other things that make trainers like Jillian Michaels suck.  Perhaps more importantly (or at least MY favorite part of the article), Tony mentions me as one of the fitness professionals that people should take notice of.  You hear that Men’s Health?  Huh?  Huh?

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In all seriousness, when guys like Tony take time out to mention me I feel flattered and it is great to know that my work is starting to be appreciated by some of the bigger names in this industry as well.  I almost cried a little tear of excitement.  Almost.

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And that’s it for good reads.  Before you go make sure to drop a comment on yesterday’s post to score yourself some FREE protein.

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Oh…and since I’ll be giving away tons of free stuff over the next couple of months make sure you’re subscribed to my newsletter on the left, my RSS feed, Facebook, and Twitter so you don’t miss out.  You snooze, you lose.

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Recently a reader of this blog asked me to comment about those in the industry that are known primarily as internet marketers.  While most in the strength training and fitness industries talk about these people with disdain, I’m not sure I totally feel the same in all cases. 

I suppose the biggest issue that some people have with the internet guru who doesn’t work with someone in person is that they can’t possibly know anything about how things work in the real world.  To this I say bullshit.  My good friend Erik Ledin works primarily with bodybuilders and fitness competitors online and many of them are very successful.  Maybe you don’t want to be doing rehab online, but I’m not about to discredit anyone who is doing something or selling something that works regardless of whether or not they’re currently in contact with people.

Guys like John Berardi, Alan Aragon, and Lyle McDonald all come to mind when talking about making money online and I have no doubts that they’re all putting out good content.  As long as the content is good and it works for those who purchase it, I could care less who you’re working with.  There are a LOT of shitty trainers who actually work with people so I’m not sure how this suddenly became the criteria we use to determine whose products are worth buying and whose aren’t.

 
It seems to me that with many trainers and coaches if you’re making a lot of money online you’ve sold out and you’re not given the respect you might otherwise deserve.  To some trainers it appears that there is some sort of nobility to working endless hours until you’re burnt out and making minimal dollars until you reach the top.  To me, if you’ve created a fat loss product and it works (and it isn’t full of typos and plagiarism – you know who you people are) you deserve every cent you make whether you’re working with a single person or not.

On the other hand, the people that piss me off are those with huge lists who become affiliates of everyone on the planet who has a product launch and endorse them without any concern about whether or not the new product is a giant pile of dog turd.  These people, even if they have good products themselves, go on my blacklist because I have no respect for anyone who sells junk strictly for the sake of money.

 
Good products for money = Respect.  Bad products for money = Blacklist.

 
And for the record, none of this is meant to discredit any of the guys killing it in the trenches and still putting out great products.  You know who you are and these are always the top products on my list.

 
What are your thoughts on internet marketing and fitness products?

I spend so much time pouring my thoughts and ideas out there that I think people really don’t get to know me at all.  So…I thought it would be fun to share a few things about myself interspersed with plenty of my thoughts on topics to do with strength, flexibility, fat loss, and whatever else comes to mind.

1.  I was born with 6 fingers on my right hand.  Well, it was actually 4 fingers and two completely functional thumbs.  This is called polydactylism and apparently it is a dominant gene.

Had my parents not had it removed at 9 months of age I may have been the greatest concert pianist that ever lived.  However, I believe that by having it removed they spared me from being called “The Six Fingered Man” when the movie The Princess Bride was released.  Thanks Mom and Dad.

 2.  I haven’t done or had any of my clients do a single crunch in over 5 years.

3.  I do not believe that squatting is essential when fat loss and body composition is the goal.

4.  When I was a teenager I had the worst haircut on the planet.

5.  Frankly, I am getting fed up with strength coaches and trainer who are bashing other coaches and trainers.  I have to admit that I’m guilty myself of publicly attacking others like Jillian Michaels, but I have decided to stop.

If you have a problem with a specific element of my philosphy then I’d be happy to discuss the issue so we can all learn something.  Saying you’re going to put other coaches out of business is just plain arrogance.  Ah shit.  I did it again. 

6.  Chrisitian Thibaudeau’s Black Book of Training Secrets is one of my most referred to ebooks.  Hands down.  Actually sitting on the desk beside my computer right now.

7.  I met my wife when I was 15 years old at a local roller skating rink.  And no, she didn’t see the haircut.  Thank God!

8.  If you can’t assess a client you have no business training that client.  This is akin to a doctor writing a prescription without a diagnosis.

9.  Along the same lines, I have just purchased Assess and Correct.  Since it just came out today I’ve only had a few minutes to read over the manual that accompanies the DVDs, but the content looks awesome!

As soon as I’ve watched the DVDs I’ll do a full review, but if you’re thinking about it, the product is on sale this week and then the price will jump.  Given that Mike, Eric, and Bill put this together it was really a no brainer for me.

10.  My wife and I are having our first child in just under a month so we’re incredibly excited!  However, I can’t believe how much space newborn “accessories” take up.  The living room is more like an obstacle course.

11.  I worked in the fitness industry for almost 10 years before I sent my first article to a major online publication.  Thanks Tmuscle!

12.  I used to think stability ball training was completely useless.  Now I only think it is moderately useless.  There are some exercises that I might consider in the right circumstances.  But mostly I think that there are usually better options.

13. I hate brussel sprouts, turnip, and portobello mushrooms.

14.  When it comes to nutrition people are almost always too fixated on details.  You must consume less than you burn for fat loss.  This is THE most important factor.  Anyone who says anything else is selling something.

15.  I recently interviewed Brendan Fox, Jim Smith, John Paul Catanzaro, Leigh Peele, Lyle McDonald, Jimmy Smith, Martin Berkhan, Mike Robertson, Nick Tumminello, and Scott Abel for an upcoming audio series on core training and fat loss that you’ll be able to listen to for FREE.

Oh yeah, I also interviewed Dr Stuart McGill (author of Low Back Disorders & Ultimate Back Fitness and Performance) and Thomas Myers (author of Anatomy Trains).  More bonuses still to be added.

16.  Last weekend at Walmart I accidentally walked away with someone else’s cart and discovered this about 15 minutes later when all the stuff in the cart certainly wasn’t mine.

17.  I cannot be near Nutella, chocolate chip cookies, or carrot cake with icing.  These 3 items result in a terrible case of eat-way-too-many-calories-itis.  They are my “can’t have in the house” foods.

18.  My favourite television show right now is Criminal Minds.

19.  I believe that an emphasis on the nervous system is the next big area that needs to be explored in the fitness industry.

20.  Books I purchased last week: Fast Food Nation and Outliers

21.  I don’t think that need nearly as much protein as people think for muscle gain.  Fat loss, on the other hand, is a different story.

22.  Compressive injuries to the end plate on a vertebrae can and do occur even when spinal alignment is in neutral.  You’ll usually hear a popping sound.  Back squats impose a huge compressive load. 

23.  I think the “starvation response” to fasting may be overrated.  I’m not totally sold on this, but my reviews of the research in this area are leaning this way.  If this is the case, it has incredible implications for how we could design nutrition plans.

Maybe less than 6 meals per day?  Blasphemy!  Note that I said MAYBE so don’t get pissed off and start sending me research on protein pulse theories. 

24.  I think this video is funny.  The powerlifter guy kinda reminds me of a Dave Tate type character.  If swearing upsets you, then you won’t enjoy this video.

25.  I also think this video is hilarious although not as funny as the first.  If you are into Crossfit this video may upset you.  That’s what you get for being into Crossfit. 

26.  The flu vaccine cannot give you the flu.

27.  If you’re sick don’t go to the damn gym and give it to everyone else!  Seriously, stay home and get well.  Train hard next week.

28.  There is no such thing as a time machine (except the one that I’m secretly building in my basement).  Don’t train stupidly in pursuit of a goal.  If it hurts back off and get it treated.  Training is a marathon and not a sprint.

29.  If you’re 20 or younger you probably don’t understand the last point.  If you’re 30 or older you’re probably wishing that you did when you were 20.

30.  Consistency with training and nutrition is more important than the plan you’re on.  It is better to go at 60% forever than it is to train at 100% for one week.

31.  I love to read, but generally hate fiction. 

32.  I detest coffee and drink tea often.  Green tea at least 2 times per day.

33.  I am so thankful for my friends, family, all of you for reading this blog.

Since I’ll be around the computer a bit in the next few days I figure I’m going to open this up.  Drop me any comments or questions you have below on any topic (training related or not) and I’ll try to respond.

As many of you may know, I believe that reading for an hour per day is paramount if you hope to become a leader in any field.  Fitness and nutrition are no different.  Here are a few things to get you started for today.

1.  We know to program in HTML, Java and Windows, but we don’t know how to cook or eat.

Last week I was reading my colleague Aaron Schwenzfeier’s blog and saw this link to an article he posted.  Since Aaron always posts really thought provoking stuff I decided to check it out and I’m glad I did.  Check out this great essay by Frank Forencich HERE. 

 2.  You think you’re doing Tabata workouts, but you’re not.

Lyle McDonald does an incredible job reviewing the ever popular Tabata study that was the initial stimulus for all of the “Tabata” based workouts that you see all over the internet.  If you’re using this type of training you need to read this article.  Interestingly, what you’re probably doing looks nothing like what was actually studied in the first place.  Check out Lyle’s post HERE.

Part I
Part II

I hadn’t initially planned to write a part three, but in light of the questions I’m being asked, I realized I may have left out a few things.

Training Frequency for the Conditioning Period

As with most things, the amount of interval training you need to be doing depends on several variables so there is no cut and dry answer that applies to everybody.  However, I generally like to start with two interval sessions per week and build from there.

Whether you’re a complete novice and you’ve never touched a weight in your life or you’ve trained for years I’m going to suggest that you start off nice and easy by performing the introductory cardio phase three times per week for three weeks.  If you’re a novice, you also need to start weight training (what to do specifically is beyond the scope of this article), and get your diet together.

If you’re more advanced, it wouldn’t hurt you to review your diet too.  All great physique transformations start in the kitchen so this is an essential starting point for any fat loss plan.  If you’re looking for ways to lose fat, chances are that your diet isn’t where it needs to be in the first place.

I personally like to start most of my fat loss clients with a 5 session per week exercise plan and go up or down from there as necessary.

Here is a sample NOVICE template for the conditioning period
2 Lifting Days / 2 Cardio Days / 1 Recreational Day

Mon  – Off
Tues – Weights
Wed  – 30 Minutes Cardio
Thurs – Weights
Fri – 30 Minutes Cardio
Sat  – Off
Sun – Long Walk, Hike, or Recreational Sport

Here is a more ADVANCED template for the conditioning period
3-4 Lifting Days / 2 Cardio Days / 1 Recreational Day

Mon  – Weights
Tues – 30 Minutes Cardio
Wed  – Weights
Thurs – 30 Minutes Cardio
Fri – Weights
Sat  – Weights (optional)
Sun – Long Walk, Hike, or Recreational Sport

You’ll notice that I don’t like indoor “cardio” very much and I know most other people don’t either so I encourage my clients to get out and do stuff that they actually enjoy.  This leads to greater long term adherence to the program and an increased likelihood of surrounding themselves with other active people instead of coach potatoes.

If fat loss was my goal and I had to drop an exercise day due to time and recovery constraints I’d probably drop one of my lifting days (i.e., Saturday) instead of a cardio/recreational bout.

Training Frequency for Intervals

After the three week conditioning period you can start into the interval training as described in Part II, but don’t go at it more than twice per week.  Personally I’d suggest doing it on “off” days from your training to start.  If you’re doing all the things I’ve suggested above and added interval training you should be getting results.  If you’re not, it’s probably your diet.  Check this before thinking about more intervals.

Here is a sample NOVICE template for interval training
2 Lifting Days / 2 Interval Days / 1 Recreational Day

Mon  – Off
Tues – Weights
Wed  – Intervals
Thurs – Weights
Fri – Intervals
Sat  – Off
Sun – Long Walk, Hike, or Recreational Sport

Here is a more ADVANCED template for interval training
3 Lifting Days / 2 Interval Days / 1 Recreational Day

Mon  – Weights
Tues – Intervals
Wed  – Weights
Thurs – Intervals
Fri – Weights
Sat  – Off
Sun – Long Walk, Hike, or Recreational Sport

If you MUST add a 4th training day I would use this template
4 Lifting Days / 4 Interval Days / 1 Recreational Day

Mon  – Weights / Intervals
Tues – Weights / Intervals
Wed  – Off
Thurs – Weights / Intervals
Fri – Weights / Intervals
Sat  – Off
Sun – Long Walk, Hike, or Recreational Sport

In this case I think that the increased recovery demands from the weight training, dieting (you are trying to lose fat right?), and intervals would require at least two off days during the week.  I would suggest abbreviating all workouts to 30-45 minutes and performing intervals at the end.  Alternatively, intervals could be done in the morning and training at night or vice versa to save time.  This could also be done for a 3 day lifting program in the interest of time or recovery.

However, I think it should be said that this level of training is not usually necessary if your diet is where it should be.  I’ve only had to use this level of exercise with ONE client in 9 years so think twice before trying this yourself.

Also, if you’re on a severe diet such as that described in Lyle McDonald’s Rapid Fat Loss Handbook, don’t even think about attempting intervals.  You just won’t be able to recover and you’ll be doing more harm than good.

Used carefully intervals can be the missing key to a ripped midsection.  Used stupidly they can lead directly to overtraining and feeling like crap.

Be smart and get lean.