When I got the sales pitch for professional strongman Adam Glass and kettlebell expert Brad Nelson’s Grip and Rip 2.1 DVD, there were really only a couple of things that caught my eye. Grip and Rip is the introduction to the Gym Movement protocol developed by Frankie Faires. Frankie is a martial artist who developed the program to treat his own pain issues after several very expensive surgeons and pain specialists had given up on him.
I read the ad copy with skepticism, which is what I would advise anyone to do when they’re being sold to. This felt a little different to me, and I’m no stranger to trying out new fitness stuff.
Among the usual promises about fat loss and muscle-building, the most jarring part of the ad copy to me was the statement that Adam and Brad’s goal with the product was that I would never need to rely on a personal trainer again. This is a very different train of thought than that of most trainers.
The bulk of the fitness industry’s money comes from the perceived chasm of information between the trainer and the client. Sometimes the client may know only slightly less than the trainer. Sometimes the trainer may possess a wealth of strength and fitness knowledge, but be a horrible instructor, or be unable to apply the knowledge they have to get the promised results for themselves.
I have had trainers that were wonderful and trainers that were frauds, including one kettlebell fat loss expert who was at least 40 pounds overweight. I went to each of them at different times for one reason only: I thought they knew something I didn’t because they were professionals and I was not.
I now believe that letting someone else decide what is best for your body is a losing game. I say this as someone who attended the actual Grip and Rip workshop where the DVD was filmed.
Here are some of the talking points from Grip and Rip:
There can’t be a one-size-fits-all approach to fitness because everyone is different
Physiology is messy and what produces great results for one client might damage another
Adaptation does not have to be forced
Adaptation in fact cannot be stopped
Each person, through Range of Motion testing (called biofeedback testing) can determine what exercises or movements will provide the greatest benefit at any time
The movements that will provide the greatest results are not always the same, which is why following someone’s program to the letter cannot help you indefinitely
How biofeedback testing works
Let’s say that you are in the gym today. You want to know whether you should do squats or deadlifts, but don’t know how to decide. Testing provides a way to know. According to Grip and Rip (and my own experiments in the months since the workshop), here is how you could run a little experiment to determine which lift you would choose.
1. Do a baseline toe touch. This is not a stretch. Lean forward at the waist with your fingers dangling towards your feet. Stop whenever you feel tension anywhere in your body. The point you stop at is the point at which going farther would mean you were stretching.
2. Do 3-4 squats without weight. This is called testing the squat pattern. Repeat the toe touch test. If you now have greater range of motion–meaning your toe touch test has deepened–the squat is good for you right now. It would be beneficial to do it. If you lost range of motion, that movement should not be performed during that workout.
3. Do 3-4 deadlifts without weight, just testing the deadlift pattern. Repeat the range of motion test. Did it result in better range motion than the squat? If so, deadlifts would be more beneficial that day than squatting.
This is just a quick example. Adam and Brad provide an exhaustive amount of movement variations that can be tested, and the tests can also be applied to determining how much weight should be used, how many reps should be performed, and everything else you would need for a workout. This is how a trainee could become their own trainer. There is no more guessing what are the best exercises–and no more being told when to start and stop–the only task is to determine which are the best exercises right now, according to the biofeedback tests.
My favorite thing about this, other than the fact that I no longer pay trainers, is that I am making progress in many areas all at once. When I do what tests well, my other lifts improve. My quality of movement improves. I have less pain. I have no injured myself in the weight room in a year.
Now, this is certainly not going to be the last fitness product. In fact, I’m sure that approximately a zillion products have come out since I attended the workshop in February of 2010. But if someone is willing to run their own experiments and try Gym Movement, it could definitely be the last fitness product they would ever need to buy.
Jumat, 23 Oktober 2009
Easy tips for weight loss
Tips
Going on a diet is difficult, it’s often hard to keep at it. The first week you succeed, the second week will go okay, but after the third week it’s getting harder to keep the consistency that the diet requires.
That’s why I’m going to share a few tips with you. I know these tips work because, I, myself use them as well. I got these tips from a Dutch diet book called: ‘Het Mentale dieet plan’ So try them out, and help yourself lose weight.
Stick with your decision
There is a point where you reach the point that you have enough of it, and you’re saying to yourself: “now I’m going to do this, I am going to lose weight”. When this feeling arises, you have to ask yourself if you are really ready to do this. It’s difficult to follow a diet, if you are not willing to put time and energy in that is required. So find the motivation, maybe even ask a friend to help you, before you start–not after.
Loose weight in small steps
You don’t want to lose weight to quickly, instead you want to lose weight in small steps. For example, if you want to lose 10 kg, don’t say “I am going to lose 10 kg”, but say “I am going to lose 3 kg”. The latter is easier to achieve in a short period than the former. And after you have reached this goal, you can see if you still want to lose more weight or not.
Don’t deny your body food
Don’t deny yourself to much food, but deny your body to much food. This sounds a bit funny, so I will try to explain. If you say “I can’t eat too much” you will feel bad because you cannot eat too much. This is also one of many reasons that people stop with a diet. So, instead, say: “My body can’t eat too much.” If you phrase it like this, it’s less personal and it feels more distant and easier to sustain your goal.
Think about how healthy you are going to be
Tell yourself that you’re doing good. If you’re going to be more healthy, than your skin is going to look better, and you’ll have more energy throughout the day. Also, your blood pressure and cholesterol will go down. There are only upsides!
Have a cheat day once a week
Diet for six days and have one day off. What’s the use of this? Six days of dieting is easily sustainable. The seventh day you eat normally; see it as a reward for doing a good job for six days long. After this cheat day, it’s more easier to keep dieting for six more days. Also, studies have shown that when you do this you will not gain more weight, instead you even stimulate your metabolism to burn more calories!
Eat regularly
Eating regularly increases efficiency off your metabolism. Divide your meals into five or six smaller meals throughout the day. Start with a good breakfast and after two or three hour, eat again. If your metabolistic rate is going up, your body will burn more energy and you will feel less hungry.
Drink plenty of water
By drinking enough water, at least eight glasses a day, you will clean your body of toxins and makes it easier to burn fat. Other advantages of drinking a lot of water are: better looking skin, no more complaints such as headaches and obstipation in your intestines, and you will feel less hungry. Also, by drinking plenty water, you retain less fluid (which means, you will lose a bit of weight and look less puffy). Your body has no reason to retain something that it’s exposed to enough, so drink enough lots of water.
However, do not drink too much water in one go! Your body will not be able to process it, and so it has no use for all the water
Exchange fats for protein
Let the amount of fat in your food decline and in exchange eat more protein. This will make sure you feel less hungry. So make sure that every meal you have at least 20 gram of protein.
Food that is rich in protein is often meat, especially chicken and turkey.
Don’t eat before going to sleep
Make sure that your last meal of the day is no later than three hours before you go to sleep. Your body burns less calories as the night approaches. If you are hungry, eat something that contains only protein–such as skim yogurt and cottage cheese.
make sure you sleep enough
A good night’s rest improves weight loss. When you have slept enough, you feel better and you are more motivated to stick to the diet. So make sure you take enough sleep. At least eight hours per day.
Eat breakfast every day
Breakfast is an important meal. A decent breakfast contains fibers, fruit and skim dairy products. This’ll make sure that your body has the necessary vitamins and nutrition. So eat like in this old saying: “Eat breakfast like a king, have lunch like a prince, and in the evening eat like a beggar.”
Confrontate yourself with your own picture
Place a picture of yourself in places where you are easily seduced by food. An example might be the refrigerator, cookie jar, and the microwave. When you are tempted, look at your picture and imagine yourself how you would look after 10 years of eating bad food. This should scare, and motivate you enough to stick to the diet.
Measure yourself and think of something else
don’t just look at the weight scale, but also take measurements of your body every week. You will centimeters disappear. Also, feel like snacking, but it’s not time to eat yet? Try to think of something you enjoy, or simply take any action that requires moving. You could read something, go for a walk, call or e-mail someone. If your hunger isn’t stilled afterwards, take a slice of cucumber or tomato.
Variety
By eating all sorts of foods, you will get all the nutrition that you will need. There is no magic pill that will make sure you get all the nutrition that your body requires, so don’t just eat a peanut butter sandwich all day long. Also, when you eat with great variety you will reduce the risk of eating unhealthy stuff!
Don’t eat too much
Don’t eat too many calories, and exercise daily to keep a healthy weight. If your weight is too high you are increasing your chance of heart diseases, diabetes, and some sorts of cancer. Therefore, don’t over eat and exercise at least 30 minutes a day.
Eat less saturated fat
Choose for skim dairy products, and lean meat, instead of food that is filled with fat. Also, try to eat fish at least once or twice a week. It’s important because it’s filled with Omega 3/6/9 fats. These are very healthy and help reduce the chance for heart diseases, and recent studies have proven that it even helps you losing fat.
Eat a lot of fruit, vegetables and whole grain bread
A healthy nutrition contains a lot of fruit, vegetables and whole grain bread. This helps reduce chronical diseases. Fruits, vegetables, and whole grain bread are rich in fibers. They consist of low calories, difficult nutrition to absorb so it increases your metabolism. Also, because these foods contain so low calories, it is difficult to over-eat.
All in all, try to follow these simple steps. You will most definitely lose fat and become a more happy and healthy person overall.
Going on a diet is difficult, it’s often hard to keep at it. The first week you succeed, the second week will go okay, but after the third week it’s getting harder to keep the consistency that the diet requires.
That’s why I’m going to share a few tips with you. I know these tips work because, I, myself use them as well. I got these tips from a Dutch diet book called: ‘Het Mentale dieet plan’ So try them out, and help yourself lose weight.
Stick with your decision
There is a point where you reach the point that you have enough of it, and you’re saying to yourself: “now I’m going to do this, I am going to lose weight”. When this feeling arises, you have to ask yourself if you are really ready to do this. It’s difficult to follow a diet, if you are not willing to put time and energy in that is required. So find the motivation, maybe even ask a friend to help you, before you start–not after.
Loose weight in small steps
You don’t want to lose weight to quickly, instead you want to lose weight in small steps. For example, if you want to lose 10 kg, don’t say “I am going to lose 10 kg”, but say “I am going to lose 3 kg”. The latter is easier to achieve in a short period than the former. And after you have reached this goal, you can see if you still want to lose more weight or not.
Don’t deny your body food
Don’t deny yourself to much food, but deny your body to much food. This sounds a bit funny, so I will try to explain. If you say “I can’t eat too much” you will feel bad because you cannot eat too much. This is also one of many reasons that people stop with a diet. So, instead, say: “My body can’t eat too much.” If you phrase it like this, it’s less personal and it feels more distant and easier to sustain your goal.
Think about how healthy you are going to be
Tell yourself that you’re doing good. If you’re going to be more healthy, than your skin is going to look better, and you’ll have more energy throughout the day. Also, your blood pressure and cholesterol will go down. There are only upsides!
Have a cheat day once a week
Diet for six days and have one day off. What’s the use of this? Six days of dieting is easily sustainable. The seventh day you eat normally; see it as a reward for doing a good job for six days long. After this cheat day, it’s more easier to keep dieting for six more days. Also, studies have shown that when you do this you will not gain more weight, instead you even stimulate your metabolism to burn more calories!
Eat regularly
Eating regularly increases efficiency off your metabolism. Divide your meals into five or six smaller meals throughout the day. Start with a good breakfast and after two or three hour, eat again. If your metabolistic rate is going up, your body will burn more energy and you will feel less hungry.
Drink plenty of water
By drinking enough water, at least eight glasses a day, you will clean your body of toxins and makes it easier to burn fat. Other advantages of drinking a lot of water are: better looking skin, no more complaints such as headaches and obstipation in your intestines, and you will feel less hungry. Also, by drinking plenty water, you retain less fluid (which means, you will lose a bit of weight and look less puffy). Your body has no reason to retain something that it’s exposed to enough, so drink enough lots of water.
However, do not drink too much water in one go! Your body will not be able to process it, and so it has no use for all the water
Exchange fats for protein
Let the amount of fat in your food decline and in exchange eat more protein. This will make sure you feel less hungry. So make sure that every meal you have at least 20 gram of protein.
Food that is rich in protein is often meat, especially chicken and turkey.
Don’t eat before going to sleep
Make sure that your last meal of the day is no later than three hours before you go to sleep. Your body burns less calories as the night approaches. If you are hungry, eat something that contains only protein–such as skim yogurt and cottage cheese.
make sure you sleep enough
A good night’s rest improves weight loss. When you have slept enough, you feel better and you are more motivated to stick to the diet. So make sure you take enough sleep. At least eight hours per day.
Eat breakfast every day
Breakfast is an important meal. A decent breakfast contains fibers, fruit and skim dairy products. This’ll make sure that your body has the necessary vitamins and nutrition. So eat like in this old saying: “Eat breakfast like a king, have lunch like a prince, and in the evening eat like a beggar.”
Confrontate yourself with your own picture
Place a picture of yourself in places where you are easily seduced by food. An example might be the refrigerator, cookie jar, and the microwave. When you are tempted, look at your picture and imagine yourself how you would look after 10 years of eating bad food. This should scare, and motivate you enough to stick to the diet.
Measure yourself and think of something else
don’t just look at the weight scale, but also take measurements of your body every week. You will centimeters disappear. Also, feel like snacking, but it’s not time to eat yet? Try to think of something you enjoy, or simply take any action that requires moving. You could read something, go for a walk, call or e-mail someone. If your hunger isn’t stilled afterwards, take a slice of cucumber or tomato.
Variety
By eating all sorts of foods, you will get all the nutrition that you will need. There is no magic pill that will make sure you get all the nutrition that your body requires, so don’t just eat a peanut butter sandwich all day long. Also, when you eat with great variety you will reduce the risk of eating unhealthy stuff!
Don’t eat too much
Don’t eat too many calories, and exercise daily to keep a healthy weight. If your weight is too high you are increasing your chance of heart diseases, diabetes, and some sorts of cancer. Therefore, don’t over eat and exercise at least 30 minutes a day.
Eat less saturated fat
Choose for skim dairy products, and lean meat, instead of food that is filled with fat. Also, try to eat fish at least once or twice a week. It’s important because it’s filled with Omega 3/6/9 fats. These are very healthy and help reduce the chance for heart diseases, and recent studies have proven that it even helps you losing fat.
Eat a lot of fruit, vegetables and whole grain bread
A healthy nutrition contains a lot of fruit, vegetables and whole grain bread. This helps reduce chronical diseases. Fruits, vegetables, and whole grain bread are rich in fibers. They consist of low calories, difficult nutrition to absorb so it increases your metabolism. Also, because these foods contain so low calories, it is difficult to over-eat.
All in all, try to follow these simple steps. You will most definitely lose fat and become a more happy and healthy person overall.
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