In this episode of the client spotlight, one of my clients does a pull-up. Terry came to me from a referral and had never been in a fitness program. He was healthy but wanted to work on getting more fit, and better balance. He understood that balance is a possible key to minimize falls. This link shares the statistics of falls in the elderly
He also wanted to do a full pull up. Why is this so amazing? The older we get the harder it is to do a pull up at all let alone correctly. The pull up means that your strength level must be high and body composition favorable. This quality is one of the most important for fitness and wellness. Watch below!
“My wife and I have been training with Jeremy Belter for approximately 1-1/2 years. We are part of the baby boomer and older market. Jeremy has been amazing for us! Every workout is SAFE, yet still challenging, fun and results oriented. Jeremy truly cares about his clients and really wants them to be successful whatever their goals. We have noticed increased strength, better balance, and increased energy. The short, ½ hour, high-intensity workouts, a few times a week fit into our schedule easily. Jeremy also has helped us with his nutrition knowledge. His guidance has helped us to a healthier diet. Finally, Jeremy has suggested other professionals that help us with our overall health.” Terry
When it comes to fitness and working out there are several ways to help increase intensity.
I see several reasons why to use music for workouts
1. Decreases boredom
For the average person workouts can get boring and mundane. When listening to your favorite music this can be helpful from workouts being mundane.
2. Increase intensity
When it comes to workouts results happen with increased intensity. I know several people that want (need) their hardcore or upbeat music to increase the intensity of their workouts.
3. Variety through tempo
Depending on the interval or type of workout music can be used to match the tempo. For example, doing a sprint or conditioning workouts can be different music than say lifting weights.
4. The fun factor
Music is associated with fun and many do not think exercise is fun. However we tend to associate certain music to fun and excitement and mixing that with exercise increases the fun factor. If something is fun this increases the likelihood of continuing. Continual progress is one of the most important keys to fitness success.
5. Infinite Choices
People like different types of music so there are so many ways to get in great music. I know of people that listen to 80’s ballads:) Others listen to hardcore music, others country but the truth is whatever makes you want to workout, workout harder and do better is key!
So now that you know that workout music helps…. here is a workout radio station for you to listen to some upbeat music and the best part…. NO COMMERCIALS!
1. Gyms and health clubs around America will be packed. A very small percentage of people will have improved by 2014. Here is one example “73 percent give up on their goals to lose weight, get fit or train for an event within six weeks, according to a new study from Harris Interactive and Bodybuilding.com.” (http://www.mensfitness.com/training/will-you-keep-your-fitness-resolution)
When it comes fitness progression is key. Many times exercising less can be the answer because intensity can be increased and recovery can be improved. On the other hand, an increase in volume can help improve as well. If you have been training for a long time without a week or two off take a break. If you have been working out two times a week up it to three. It really depends on the person and a qualified professional can help you improve on this.
2. Train for a goal
I am not sure if I have ever trained for a weight goal. Instead I have trained for a specific strength, power, or speed goal. I have also trained to be able to advance in specific body weight exercises. The point here is focus your energy on getting to a specific result. A word of caution here. I do believe that goals can be conflicting. For example, becoming really strong and becoming better at marathons are opposed. That is not to say that a runner should not get stronger but the programming should be inline with the specific goal.
3. Manage Stress and Sleep More
Our bodies need sleep and many times. Most people say we need 7-9 hours of sleep. When it comes to stress we all have it. It is not the stress but rather the reaction to the stressful situation. Things like prayer, meditation, focused relaxation, quite time, and much more can help break that plateau.
4. Change nutrition
The obvious things are reducing bad carbs, sugar, alcohol, trans fat, and so on. On the other hand, little things like maybe eating more or less could help depending on the person. Eating more good fats or other nutrition tweaks may just improve performance.
5. Get some support
This can come in so many forms from professional support to the support of a friend. It could mean a training partner or a small group personal training class.
6. Get some recovery
Massage, foam rolling, chiropractic care, band stretching, walking, yoga, vacation, hot cold showers, and many more are all examples of ways to recover. Remember results happen after the workout. Working hard is important but so is working smart and consistent. Recovery techniques are crucial and might be what you need to bust through a plateau.
Finding supplementation for your goals is important. It is not the first thing to look at however I believe it is the easiest way to see some results. Try some supplements for performance and use those. Figure out what you like and what your goals are then you can add those into your overall plan. However some people focus on supplementation but do not look at nutrition or any other factors.
What have you done to break a plateau? Comment below!
Here are some things that I believe need to be a focus when training for this type of competition.
1. Really focusing on grip strength.
Many of the successful warriors have great grip strength especially per pound of body weight. I was really impressed with the football player who made it through because his weight was much greater than the other competitors (I digress). The truth is that grip strength has to be incredible to do well in this competition.
Here are some examples of exercises I am using.
– Two finger pullups
– Two finger KB carries
– Weighted pull ups
2. Must be explosive in the lower body.
The reasoning is because of the jumps that are needed throughout the competition. Fortunately my many years of training for lower body jump height has potentially prepared me for this. My main goal is to maintain strength and explosiveness in the lower body.
Here are some examples
– Single leg squats
– Different jump and sled work
3. Advanced body weight training
In the past I wrote about different exercises for body weight. I feel that strength per pound of body weight also known as relative strength is key. None of the warriors have a high percentage of body fat and many do freestyle tricking or are rock climbers. Without doing these specific things I will need to focus on other ways to be strong.
Here are some examples
– Explosive dips
Here is some of the training I have done in the past
When it comes to performance and weight loss the focus is usually on quick but temporary changes.
Below are five subtle yet crucial performance and long term fat loss techniques.
1. Monitor workout recovery and intensity
This is so important for long term performance and fat loss. I am constantly asked “What should I do on my off days?” or “What workouts can I do on my own?” Many times people will look at me bewillered when I say nothing or I tell them to do some walking.
You see our bodies need recovery and rest to perform optimally. Now I am not suggesting that every day should be a rest day or that you should not get after it, but rather pay attention to your performance and how you are feeling. I would much rather increase intensity over a long period time versus exercise often at the same or lower intensities. Less can be more if done with appropriate training!
2. Eat to perform well with no more dieting
Today we are looking at thousands of different diets including all sort of crazy fad diets. Some are crazy, stupid, and others are just downright lethal. If you do not believe me read these http://www.everydayhealth.com/diet-and-nutrition-pictures/crazy-diet-fads.aspx#/slide-13 Cigarette Diet, Baby Food Diet, HCG, and the Twinkie Diet just to name a few. A wise man once told me “show me someone who is dieting and I will show you someone that struggles with weight.”
3. Manage Stress and Sleep
This one goes along with number one but it deserves a spot of its own. When a person lacks sleep and is unable to deal with stress hormones become out of whack. When hormones become out of whack weight loss becomes more challenging or even impossible. This article explains it very well http://www.theiflife.com/fat-loss-101-master-the-basics/. People always tell me their hormones are out of whack because of age. I think instead that hormones become out of whack largely because of lifestyle.
4. Foam roll and band stretching
At this point you might think I am stretching it a little bit. Well the truth is when someone is consistent with these two things recovery speeds up, performance goes up, and risk of injury goes down. These are all things that are needed for long term performance and fat loss. http://www.3fatchicks.com/the-benefits-of-a-myofascial-release-massage/ talks more about the benefits of myofascial release.
5. Focus on strength per pound of body weight
I have never seen someone who is overweight that can do amazing body weight feats of strength. I am also not saying that a person should not focus on absolute strength because they should. I am saying over a period of time a person should get stronger in bodyweight movements and keep advancing in these. If I go from zero pull ups or assisted pull ups to being able to do five trust me when I tell you your body will look different. The benefits of bodyweight training are many and not the purpose of this blog post but again a person should be getting stronger per lb of bodyweight to see long term fat loss results!
Please share your thoughts below do you agree, disagree, or have any ideas of your own!
Despite fitness being around forever the business of fitness is still in its infancy.
With several years experience and many observations here are some things I have learned.
1. You cannot make other people change they have to want to change.
There are times in my life where I figured out the problem. I wanted people to change more than they did. On the other hand, people can change and these are the ones that give me the best sense of purpose. The ones that change their lives, get fit, and really change their mental attitude towards life. They increase confidence, become healthier, more fit, and take charge of their lives. Act as though you can change people but remember they have to want it.
2. Progression in exercise intensity is WAY more important versus exercise duration.
It never ceases to amaze me. People join a program, gym, or try some sketchy method. They go super hard for one month or even a few months but then quit. I find people still improve after 7 years of progressive training. How can people expect to be fitness rock stars in one month or even six months? Gradual progression in strength, speed, movement patterns and conditioning should always be the focus of an exercise program.
3. All good deeds and wanting to help others will be faced with resistance and rejection.
I do my best to always try to help when I can. It is in my personality to want help others. If you feel convicted in something and are passionate the level of success will be come with resistance and rejection. I think the best people are the ones that want all people to be successful. In my life I have faced resistance and rejection and if you have know you are on the right path.
4. Being lazy can be good for innovation but not for fitness and work.
For example, we have created the car, fast food, air planes, movies on demand, and so on the list goes. I am willing to bet there will never be a quick fix or a way to become fit and healthy without work! Although, we will keep trying. If there is a way to give someone a pill that makes us lean, fit and healthy without side effects the person who creates it will be very, very rich.
5. A person cannot be great at both sprinting and long distance running.
Talk about an endless battle. This is something I am very passionate about explaining. I have never seen anyone be a great sprinter and a great marathon runner at the same time. Yet some people want both. First is to decide exactly what you want then work back from there.
6. Nutrition is highly debated but the truth is people can be healthy and fit with very different diets.
This website http://www.bluezones.com/live-longer/ looks at how to live longer based on diet. The one thing that I noticed is that people eat differently in the cultures that live longest. However, one thing really stuck out to me. They have a sense of purpose, low stress levels, and many work labor jobs. It is fair to say that nutrition is only part of the equation. I personally adhere to a paleo style of eating but believe that people can eat differently and be both healthy and fit. Here is how some of my clients lose 1-2 pant sizes per month.
7. Nobody can exercise themselves out of a poor lifestyle.
Calories are not meant to be burnt off. The are meant to improve performance, great lean muscle tissue, make us feel full and yes for enjoyment in moderation.
8. Too much exercise and too little are both a problem, finding the right amount is key.
This is contingent upon goals, recovery, and movement patterns. From my experience less can be better in most cases for the average adult but again there are so many variables. I know that most people want results too fast which actually slows long term results.
9. There is not magic pill or easy way out to be HEALTHY AND FIT.
It bears repeating. This was explained in number 4.
10. Just because a workout is challenging does not mean it is the best one.
Many people want to feel like they got there butt kicked in from workouts. This is not the most important thing. Yes getting more intense over time is great but slow and steady progress is the answer. If I get someone for two times a week over a year and someone else trains intensely for 5 times a week over a year… most likely my client will win based on similar lifestyles especially nutrition. Again more is not better but better is better.
What was one obstacle that might have stopped you from starting in Express Fitness?
The main obstacle that would have prevented me from investing in bootcamps is cost. I use to think all working out was equal. Thus, why would I pay X number of dollars for bootcamp when I can join a gym or do an aerobic class for less. It turned out I was wasting even more money in the long run because I was paying for things that weren’t producing any results. With bootcamps, not only have I seen results, I’ve seen results I’ve only dreamed of. To me, that’s worth every penny.
I’ve been working with Jeremy for over 2 years. During that time, I’ve lost at least 40lbs of fat and have gained a considerable amount of muscle. I can actually see some muscle definition now! I’ve also noticed an increase in my strength, power, and conditioning. For example, I can do a full pull-up, which I have never been able to do in my life.
What specific feature do like the best?
The fact that the workouts are only 30 minutes is great. Now, I have no excuse that I’m too busy or don’t have time to work out. I use to think you had to spend hours in the gym to get a great workout and see results.
What are some other benefits?
There are many things other things I like about bootcamps. First, I like the variety. I use to get bored doing the same old thing at the gym or I’d waste more time trying to figure out what I was going to do than actually doing it. Second, I like the people. Not only is it more fun to work out with a friendly group, but they and Jeremy hold you accountable. If you haven’t been at camp in awhile, they ask why not?
Would you recommend Express Fitness?
Anything else you would like to add?
You really have to stick with it. It’s not going to happen overnight like we all want it to. That’s what is really nice about working out with Jeremy. There were plenty of times I wanted to quit because it was hard or I wasn’t seeing the results I thought I should be seeing, but Jeremy was always encouraging and really wants you to succeed.