Results matching “Bird”

We received some fantastic feedback following Jason's Gymchat (#207), cheers. Much appreciated.

Jason's kindly agreed to contribute a series of articles looking at this fascinating area in even more detail. This week's is below.

cheers,

Scott




Transformation
Transformation.
Getting your dream physique is a lot of hard work. But it gets a whole lot easier when you have the right plan in place.


Last time we talked about the mental aspect of transformations. How to overcome the internal struggles so we can change our bodies.

This week, we're going in a slightly different direction. We're going to continue to talk about roadblocks and struggles, but instead of the internal challenges, we're going to talk about a few of the hidden challenges. Things that are directly sabotaging our results and making it more difficult for us to reach our ideal physique.

Separating fact from fiction

Exercise and fitness aren't immune to myths and fallacies. I'm not sure what makes fitness so susceptible to myths, but it's prevalent and could be one of the reasons you're not reaching your goals as quickly as you'd like. Today I want to talk about 5 common fitness myths that once brought to light, will make your transformation that much easier.

1. Faster Than A Speeding Bullet

You don't have to look too far to see an ad or article heading touting drastic fat loss and muscle building transformations being achieved at a record setting pace.

I've seen claims like...

  • add 41 pounds of rock solid muscle in just 24 weeks!
  • lose 7 pounds of fat in 7 days!

Fast is good. So naturally we jump all over these offers.

Everyone likes instant gratification. I'm not any different. Unfortunately things take time, especially when it comes to the body.

Burning fat is a faster process than building muscle.

Muscle growth is an incredibly slow process. A pro bodybuilder is happy with 5 lbs of new muscle in a year.

Luckily, you don't have to wait that long. When you're first starting out, gains come quicker than they do after you have been training for a long time. So that 5 lbs can come in the course of a couple of months for you.

Another thing to keep in mind is that it takes a lot less muscle than you think to see a change. An extra 10 lbs of muscle will make a huge difference in your physique.

While weight loss can happen a lot quicker than building muscle, it still takes time.

Shooting to lose 1 − 2% of your bodyweight a week is a good goal.

Drastic numbers can be achieved quickly. But they're just numbers. There are a lot of factors that make up your weight and cause fluctuations. Water being a big one.

These bold claims take advantage of the changes in the body's natural fluctuations. They're not reporting real results, real muscle growth or real fat loss.

Not seeing fast results can be frustrating. But don't let advertisers dictate your expectations.

A transformation takes time. Be consistent and patient. Follow the right program and diet. You'll get there.


2. Miracle Foods

Spend any time around the gym and you'll hear guys sharing ancient gym secrets on every aspect of training.

Nutrition always seems to be at the forefront of these discussions. They talk of miracle foods that can instantly build muscle or burn fat. They claim they're so effective that training almost becomes secondary. Kind of like chocolate milk in muscle building circles.

Chocolate milk is supposedly one of those miracle foods that will pile on slabs of muscle like nothing else.

You'll notice that the same conversation is going on around the cardio equipment.

In an effort to beat the bulge, tales of exotic foods are often told. Take Garcinia Cambogia from southeast Asia. It's supposed to be so effective that diet and exercise are obsolete. Not true.

There's no magic to it. There aren't any miracle foods. The real secret is to eat well-balanced meals. Have lots of variety and stick to your required calories. That's it.

Nothing magical or mystical - just effective.


3. Foods That Go Straight To The Hips

After the conversation of the miracle foods, comes the gym's elders telling stories of food that will destroy your body. They claim there are foods that are the worst and have mystical powers of evil. Like the mysterious chocolate cake that can add pounds to the hips of people who just look at it.

Low-fat diets were popular for a while on the assumption that eating fat would make you fat.

Luckily these myths are false. No one food can make you fat or prevent you from getting killer abs.

In fact, you can eat your favorite food and still reach your goals.

With that said, foods high in calories have to be consumed in moderation. Too many calories will keep the abs hidden. But feel free to enjoy everything. Nothing needs to be excluded from your diet.

Just like before...
Eat a well-balanced meal. Have as much variety as possible and stick to your required calories.

4. The Fat Burning Zone

When it comes to cardio and burning fat fast, there's a lot of talk about the fat burning zone. Every cardio machine I've seen has a fat burning setting or program. It can even get kind of technical with fancy graphs, age predictions, and math.

But the fat burning zone doesn't exist.

We're constantly burning fat. It happens 24 hours a day, 7 days a week.

So the notion of a fat burning zone is crazy and holding you back from faster fat loss.

To burn the most fat in the quickest time, get as far from the fat burning zone as you can.

Get the heart pumping and the metabolism revved up to the max.

I know a few people may still be skeptical about this, so I'll explain why the "fat burning zone" is a myth.

As I said before, we are always burning fat. At lower intensities, fat is a major source of energy.

As intensity of activity increases, more energy is needed. Fat is slow to release its energy. It has trouble keeping up with the calorie demand of intense physical activity. So the body has to shift to other sources of fuel.

All fuel sources are pitching in to keep the body going at this intense rate. Fat is no longer the main star like it once was. It's still helping out, but as a percentage of calories burned, it decreases.

This may be a little confusing, so I'll give you a quick example.

Let's say you go for a 10 minute walk. That burns 50 calories. Roughly 60% of those calories came from burning fat because you were in the fat burning zone. That means 30 calories of fat were burned.

Let's say that you said the heck with the fat burning zone. You want to tear up the track. So you run as fast as you can for 10 minutes. You covered a lot of ground and burned 150 calories.

Of that 150 calories burned, 40% were fat calories. That means you burned 60 calories of fat. Even though you weren't in the "fat burning zone," you still burned more fat. And even more importantly, you burned more calories.

To burn more fat and more calories, increase the intensity. Staying in the fat burning zone will only slow your progress.


5. Losing The Love Handles

Go to any gym and you'll see people on the floor and in machines working hard on their abs. All in an effort to flatten their stomach.

Big mistake.

This is time wasted.

I'll even go as far as to say it's making you fatter.

Thats because there's no such thing as spot reduction. Working the trouble spots doesn't do anything to help make them disappear. What it does do, is take time away from exercises and activities that could make a difference. Thus, making you fatter.

If you set aside 45 minutes to workout and 10 minutes are spent doing side bends to get rid of the love handles, that's time that could be better spent doing an exercise with a higher intensity.

The higher the intensity, the more calories burned.

As we don't get to pick and choose where the fat goes, we don't get to pick and choose where the fat gets burned off. So concentrate on exercises that will deliver the biggest bang for your buck.

Next week, we'll continue looking at myth. Some of the things we'll cover are:

  • Optimal meal frequency
  • Meal timing
  • Boosting your metabolism with meals

See you next week.


Previously in this series :

Transformation Techniques : Definitions
Transformation Techniques : Mental Strength

And for an even closer look at any of the topics discussed, swing by the guides area. Some great reading in there.

The Gymchat Process - Straight to the Bar

I love these discussions - it's alway great to hear how everyone does things.

This is a brief overview of the current Gymchat process. What we do, when and how.

Dive in.

Before the Gymchat :

  • Send out invitations to anyone you'd like to appear on the show. I tended to do this in batches, but whatever works is fine.

NB : if they're new to the hangout thing, point them to http://straighttothebar.com/gymchats/gettingready/. Or you can simply put this in your invitation messages.

  • Once people (and the general topic) are confirmed, I'll put the details in the newsletter & on the blog. I'll also invite everyone to add questions to the Google Doc.
  • Create the Google+ event, and invite everyone to add any further questions to the Google Doc.

During the Gymchat itself :

  • Ask everyone on the show to help spread the word by sharing the event URL. Everyone can watching the streaming video directly on the event page (it'll also be posted on Youtube shortly after the Gymchat finishes).
  • Invite everyone (ask one person at a time) to introduce themselves and explain what they do.
  • Run through the questions on the Google Doc. This is the main part of the show.
  • Ask everyone on the Hangout to share a new resource (a piece of equipment, a person, a site, an app on their 'phone etc) that they've discovered recently. Again, via screen sharing.
  • Finally, thank everyone, and invite them to show (via screen sharing) any projects they're currently working on.


After the Gymchat :


  • Point everyone to http://straighttothebar.com/gymchats/thanks/ . This will invite them to appear on another show, and ask for general feedback on their experience.

  • Once the video's posted on Youtube, edit it if necessary (handy if you suddenly remember something just after the show) and add any relevant text beneath the video. Participants, links etc.

  • Send everyone the URL and ask if there's anyone else they'd like to invite.



That's it. As I mentioned earlier, I'm very much open to suggestions on this - let me know if you'd like to add anything, or do it another way. It's a constantly evolving thing.

Josh Hewett - Straight to the Bar

Josh 'Do It With Hewett' Hewett is a personal trainer, strength coach and competitive strength athlete. He's also a regular host of the weekly Straight to the Bar Gymchats. Come and say hello.

For a full bio, head over to Top Form Fitness. To understand Josh' strength-training philosophy, check out his articles on this site and books such as Get Lean. And of course his interviews & discussions in Gymchats #201, #202 and #209.

Josh can also be found on Facebook (both here and here), Twitter, Flickr and Youtube. Perfect.

NB : if you'd like to work with Josh directly (and he seriously is a fantastic trainer), I highly recommend his online services. Fantastic.

Gymchat Roundtable
Roundtable.
This week we'll be holding the first of the Gymchat Roundtables. Group discussions featuring a number of fitness professionals and competitive athletes.

First up - 'Training Approaches'. Why everyone does what they do, when and how. Love it.

NB : As Kirk will be unavailable for the next few weeks, Josh Hewett's kindly agreed to guest host the show. Please give him a warm welcome.




Details -

Who : Josh Hewett, Matt Palfrey, Jason Paris
Topic : Training Approaches
When : Wednesday Sep 4, 9pm EST
Questions : Post them here (please add your name if you'd like us to credit you on the show)
URL : We'll be posting this shortly - both on the blog and in the Straight to the Bar Community on Google+.
How : Here are the details. And if you'd like to join us on the hangout, just drop Kirk a line. Cheers.

See you there.

Monday, 2 Sep 2013 - Issues

This Week on Straight to the Bar

I'm constantly amazed at just how much my training is influenced by the people on this site. Whether you're looking for a new piece of equipment, an unusual exercise variation or just an idea of how others approach things, you'll enjoy these :

Over to you. I'd love to hear what you think : leave your comments on the above articles, and share them with your friends/colleagues/clients and so on.
NB : If you'd like to submit your own piece for Straight to the Bar, here's how.


Video : Deadlifting the 78k and 64k Inch Dumbbells Together


Love it. Nice one David.


Gymchat 211 - Training Approaches (Roundtable)

Gymchat Roundtable
Roundtable.
This week we'll be holding the first of the Gymchat Roundtables. Group discussions featuring a number of fitness professionals and competitive athletes.

First up - 'Training Approaches'. Why everyone does what they do, when and how. Love it.




Details -

Who : Kirk Fontaine, Josh Hewett, Matt Palfrey, Jason Paris
Topic : Training Approaches
When : Wednesday Sep 4, 9pm EST
Questions : Post them here (please add your name if you'd like us to credit you on the show)
URL : We'll be posting this shortly - both on the blog and in the Straight to the Bar Community on Google+.
How : Here are the details. And if you'd like to join us on the hangout, just drop Kirk a line. Cheers.

See you there.





Previously : In Gymchat 209 we talked about 'Setting Up a Home Gym', with Strongman Josh Hewett and Personal Trainer Kirk Fontaine. Great discussion.

If you missed the broadcast, the video is available over on Kirk's Youtube Channel. That's also the best place to subscribe to the videos directly, and to see previous discussions.




If you'd like to suggest a future topic, or schedule an interview for one of the upcoming discussions, you can send us a message privately here, or swing by our Community site on Google+. Look forward to hearing from you.


Tip of the Week: Become a Morning Person

Each week we publish a number of tips and techniques via Twitter, Google+, the blog; and now the newsletter. Wherever you are, there's always a way to improve what you're doing.


Alarm Buttons
Alarm Buttons. Photo by mnapoleon.
A study published in the American Psychological Association journal 'Emotion' suggested that - at least anecdotally - there may be both happiness and health benefits to getting up early.

As I switched to being an early riser fairly recently (after 40+ years of being a self-confessed night owl), I've noticed a similar change myself. And in our conversations on Google+, Louis George helped explain exactly why :


Our evolution makes us more suited to the "lark" type behavior. The circadian rhythm is based on the pattern of day and night. Fighting it continually, with shift work and personal preferences usually ends badly.

More than behavior patterns, or being organised, I feel, the damage done to hormonal regulation by poor sleep is a bigger factor.

Good stuff.


Checking Out : AtLarge Nutrition Gold Membership

This looks great.
In the same vein as something like Amazon Prime, AtLarge Nutrition is now offering a discount on everything you buy, for a fixed fee. In this case it's a 20% discount for only $75.

If you find yourself buying the AtLarge powders and supplements on a regular basis - and they're highly recommended, well worth checking out - then this is a no-brainer. Definitely worth doing.

The AtLarge Nutrition Gold Membership.




Quick update on the Renaissance Fitness Supplement Kits we mentioned recently - superb idea.

As we noted, we'll be reviewing these shortly. And if you missed the announcement, here's a brief video to explain the basic idea :

For more information, head on over to the official site - renaissancefitnessinc.com.


New Guide : Creating a Home Gym

We received some great feedback following the Setting Up a Home Gym Gymchat (if you haven't seen it yet, the video's here). Cheers for that - greatly appreciated. Thanks.
A new page has been added to the 'Guides' area, The Straight to the Bar Guide to Planning, Designing & Building Your Own Home Gym. Would love to hear what you think.

And thanks again, these discussions are fantastic.


Incidentally, if you'd like to take part in an upcoming Gymchat, just drop Kirk a line. You'll find him on Google+.

Hey everyone,

Here are a few quick things to help you get the most out of the Gymchat - before, during and after the Hangout. Should be a great discussion.


cheers,

Scott


Before the Gymchat

Getting any sites, products, techniques, suggestions etc ready : if you want to show any sites or products during the Hangout, you're more than welcome to do so. Your own projects, or anything interesting you've seen elsewhere. Whatever it is, we'd love to hear about it.

The easiest way is just to put it on your screen, and use Screen Sharing during the Gymchat. If you're not quite sure how to do this, no problem - Josh will help you get everything set up. Just turn up to the Gymchat a few minutes early.

Setting up your Lower Third : during the Gymchat itself, it's possible to have your name/company/site etc across the bottom of the screen. Once again, if you'd like a hand in setting this up, just turn up to the Gymchat a few minutes early.

Tackle the Live Questions : During the Gymchat there'll be a number of questions posted on the Events page (ask Josh to point them out if you can't see them). Feel free to answer as many of these as you like - either in one hit, or whenever you're discussing a relevant topic. Up to you.

NB : if you'd like to offer your own communities the opportunity to ask questions, just point them to the Event page. They'll be able to ask as many as they like during the live session.

Follow the Top Form Fitness Page on Google+ : No doubt you're already part of the Straight to the Bar Community on Google+, appreciated. For the Gymchats specifically, you'll also need to follow the Top Form Fitness (Josh's facility) Page; as the invitations will come from here directly. Cheers.


During the Gymchat

Muting your microphone : if you're about to cough, open a can of drink or anything else that makes a bit of noise - please mute your microphone. If you're not quite sure how, just ask.

Sharing the link : during the Gymchat itself, you're welcome to share the link to the video (on Twitter, Facebook etc). Just share the event page, and everyone will be able to watch the video & ask questions.

Wearing headphones : if you're using the built-in microphone with your computer (and they're actually quite good these days), please wear headphones. Otherwise everyone else on the Gymchat (and everyone watching the video) will hear an echo coming from your direction. Makes it hard to listen to.

The headphones don't have to be anything special - whatever you've got is fine. Earbuds, over-the-ear, anything at all.


After the Gymchat

Sharing the video : after the Gymchat, the video will be automatically posted on Youtube (Josh sends out an email when it's up, and we'll also post it in the Google+ Community). From here you can re-share it with your own community in any way you'd like.

Suggesting people to appear on future shows : we love hearing from as many people as possible. If there's someone who you think would be perfect for a show like this, just send Josh an email or a message on Google+.

Links for the show notes : if you mentioned any sites or products during the Gymchat, just send the links to Scott. He'll add them to the notes for that particular Gymchat, which will be added to the blog, newsletter and Youtube page.

Looking At : Sep 1, 2013 - SttB Articles


During the past week we've discussed a number of great links; on Google+, Twitter, Facebook and so on. Here are a few of my favourites.
We received some fantastic feedback following Jason's Gymchat (#207), cheers. Much appreciated.

Jason's kindly agreed to contribute a series of articles looking at this fascinating area in even more detail. The second of these is below.

cheers,

Scott




Transformation
Transformation.
Last week I introduced the the idea of the body transformation and what it meant.


If you recall, 3 elements were presented...

  • Change in appearance
  • Change in composition
  • Change in character

Today we're going to review the third element of a successful transformation.

We're starting at the bottom because this is the most important, and the most difficult aspect of the transformation.

We're going to talk about...

The change in character. The mental transformation.

Before you run off thinking I'm a crazed hippie, hold on. Give me a minute to explain why this is so important. A necessity.

I'll start by asking you a couple of questions...

  • Have you ever tried to make a difficult life altering change and struggled?
  • Have you ever tried to change your body and failed?

If so, you're not alone. Especially when it comes to weight loss. It's been reported that as many as 98% of fat loss diets fail. That doesn't mean people don't lose weight. They do. The problem is, it comes back.

It may not come back right away. For some it's a slow process taking up to five years to return. But it does come back. Often with a little extra.

You may have even battled with this problem yourself.

In future columns we'll dig into exactly what it takes to burn fat and build muscle to transform your body. You'll see that the concepts aren't difficult.

I do my best to keep it simple. I don't believe in hype and like to stick to the basics.

This may leave you wondering why something so easy, causes so much confusion for so many people.

Some of it is misinformation. With so many hokey pills and products on the market and popular myths, it's difficult to separate fact from fiction. Something we'll talk about next week.

Very few people have medical conditions that make it extremely difficult for their body to change.

I stress few. I was even hesitant to mention this because so few people really do have this problem. You're not one of them.

Difficulty In Change

The real difficulty in changing is psychological.

There are mental barriers that prevent dramatic lasting change to occur. All too often we are our own worst enemies.

That's why there needs to be a mental change. Staying the same will mean repeating the same mistakes and falling back into old habits.

It doesn't take a drastic shift. Some shifts in thinking are subtle and simple.

Like thinking of yourself as being on a diet.

What comes to mind when you hear the word diet?

I'm willing to bet that if you took the time to list them, many would be negative.

Not the best mindset when looking to change. Instead think in more positive terms. Think about all the foods you love that will help your body change.

This small mental shift to thinking of food as nourishment for your body will help put you on the right track.

The real shift in thinking comes when you get into setting goals.

Goals

Setting goals puts the wheels in motion and provides you with a plan.

This one simple task will help with both the physical and psychological transformation. It's the single most important step in a successful body transformation.

I'm not going to cover it in a lot of detail. I'll give you the basics so you can get started. Thousands of books have been written on the subject and can cover the topic more thoroughly than a brief article can. Psycho Cybernetics may be the best book on the topic. Well worth your time to pick up and read through.

Monday, 26 Aug 2013 - Issues

This Week on Straight to the Bar

I'm constantly amazed at just how much my training is influenced by the people on this site. Whether you're looking for a new piece of equipment, an unusual exercise variation or just an idea of how others approach things, you'll enjoy these :

Over to you. I'd love to hear what you think : leave your comments on the above articles, and share them with your friends/colleagues/clients and so on.
NB : If you'd like to submit your own piece for Straight to the Bar, here's how.


Video : Isometric Barbell Bottom Squat Holds


Brilliantly simple. Nice one Nick.


Gymchat 210 - TBA

Mystery Guest
Mystery Guest.
We're still finalising the details for this week's discussion. I'll post them on the blog (and Twitter, Google+ etc) shortly; here are the various ways to watch/join in.

However you take part, enjoy.




Details -

Who : TBA
Topic : TBA
When : Wednesday Aug 28, 9pm EST
URL : We'll be announcing this shortly - both on the blog and in the Straight to the Bar Community on Google+.
How : Here are the details. Alternately, just mention to Kirk that you'd like to join us, and he'll help you get set up.

See you there.





Coming Up : In a couple of weeks (Sep 4th to be exact) we'll be holding the first of the Gymchat Roundtables. A group discussion featuring a number of fitness professionals and competitive athletes.

The topic will be 'Training Approaches' - why everyone does what they do, when and how. Love it.


Details shortly, but a quick invitation in the meantime : are there any specific questions you'd like everyone to address, or areas you'd like them to talk about? Just leave a comment or two on the Google Doc for this particular discussion. Cheers.




If you'd like to suggest a future topic, or schedule an interview for one of the upcoming discussions, you can send us a message privately here, or swing by our Community site on Google+. Look forward to hearing from you.


Tip of the Week: The Power of Naming Your Workouts

Each week we publish a number of tips and techniques via Twitter, Google+, the blog; and now the newsletter. Wherever you are, there's always a way to improve what you're doing.


Here's a simple technique which greatly increases the potential of your workouts. Kira describes the full process in the article Give Your Workout a Name!, but here's a quick story to give you the basic idea :
A few years ago, a couple of young dudes I trained with (Muay Thai), wanted to do some extra conditioning work. I offered to take them on a run up Puke Hill on the weekends.

After a few nervous side-glances, both of them asked, "Why is it called Puke Hill?" After striking a suitably melodramatic pose, I just smiled and then walked away.

When they finally got to do the run, I noticed three distinct changes to the way they normally trained:

  • Intensity - It was the hardest I'd seen either of them train.
  • Team-work - When one of them almost gave up, the other one slowed down and ran beside his friend--helping him to complete the last set of sprints.
  • Accomplishment - After the run, neither whined or complained. In fact, despite their exhaustion, both had shit-eating grins plastered across their ugly faces.

Of course Puke Hill is just a hill. Sure it was steep, and using it for interval-sprints was quite challenging, but what hill sprints aren't challenging? So here's the point of my story: I believe that by simply giving the run a name, my two padawans trained harder, worked together better, and gained a greater sense of individual and shared achievement.

Good stuff.


New Guide : Creating a Home Gym

We received some great feedback following the Setting Up a Home Gym Gymchat (if you haven't seen it yet, the video's here). Cheers for that - greatly appreciated. Thanks.
A new page has been added to the 'Guides' area, The Straight to the Bar Guide to Planning, Designing & Building Your Own Home Gym. Would love to hear what you think.

And thanks again, these discussions are fantastic.


Incidentally, if you'd like to take part in an upcoming Gymchat, just drop Kirk a line. You'll find him on Google+.




Quick update on the Renaissance Fitness Supplement Kits we mentioned recently - superb idea.

As we noted, we'll be reviewing these shortly. And if you missed the announcement, here's a brief video to explain the basic idea :

For more information, head on over to the official site - renaissancefitnessinc.com.

Coming Up : In a couple of weeks (Sep 4th to be exact) we'll be holding the first of the Gymchat Roundtables. A group discussion featuring a number of fitness professionals and competitive athletes.

The topic will be 'Training Approaches' - why everyone does what they do, when and how. Love it.


Details shortly, but a quick invitation in the meantime : are there any specific questions you'd like everyone to address, or areas you'd like them to talk about? Just leave a comment or two on the Google Doc for this particular discussion. Cheers.

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