The Minimalist Guide To Fitness

Posted: January 3, 2012 in change, Fat-loss, fitness, Fitness planning, goals, New years resolutions, Nutrition, Strength Training
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It’s very common for many of us to complicate the most basic ideas.  I often catch myself making more out of  something than I should.  In most cases,  I find sticking with the K.I.S.S principle (Keep It Simple Stupid) will give you much better shot at success.

When it comes to fitness and nutrition I hear the craziest,  most complicated methods or ideas all the time.   For instance, the idea of counting calories has never made any sense to me.  I mean how can you figure out the caloric content of everything you eat?  There are just way too many variables that affect how food is metabolized.

I have seen every simple concept turned into something more complicated, a tendency which spells disaster for most of us.  Most important is to establish a nutritional and exercise program that is progressive and focused on taking you to your goals.  This does not need to be all that complicated.

So here is a quick list of what I believe are some of the most important variables in a successful program.  Not really in any particular order, except for the first few.

  1. Set goals and write them down.
  2. Always have a plan, be consistent and stick to it. Life will inevitably get in the way, but you must decide what is most important.
  3. Strength train at least twice a week.
  4. If fat-loss and fitness are your main goals, do intervals training instead of long-duration aerobic exercise.
  5. Never get dehydrated.  Drink 90%  filtered water and not much else.
  6. Focus more on the quality of your food than on the quantity.  However, don’t completely disregard quantity.
  7. Focus on the quality of your exercise program, not the quantity.  You can get just as many benefits from a 3-day training protocol as a 5-day when you train hard and design your program correctly .
  8. At the beginning of each session, spend a few minutes foam rolling and dynamic warm-up instead of walking or biking for 5-10 minutes.  It will go a long way!
  9. Change your program often. Don’t do the same thing over and over again.  Your body will typically adapt to your program in 2-4 weeks.  Changing at least one variable often, ie. number of sets, reps, tempo (speed of rep), exercises and even the order of exercises can have a tremendous impact.
  10. Don’t get your fitness information from fitness magazines. Once in a while they will publish something useful, but typically they give poor advice.  Seek out a professional if need be.  A good fitness coach can help set up a progressive, uncomplicated program in a few sessions.

I am sure there are a few more tips I could have thrown in…but why complicate matters when this list works just fine?

I hope you’re successful at reaching your goals this year.  Be sure to write them down and have a plan.  Those may be the two most important tools of all.

Strength For Life,

Jim O’Hagan

The #1 Reason Your Weight-Loss Program Stinks

Posted: December 31, 2011 in Strength Training
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The New Year is upon us and so begins the task of attempting to lose “weight” (or FAT as I prefer) for so many. There are just so many reasons why the failure rate is so high.  Well, actually I wouldn’t call it a failure rate, the “stop trying” rate is so much more accurate.

I would guess that treadmills get more mileage put on them between January 1st and March 31, than the rest of the year combined.  Year after year the mad rush to treadmills and elliptical trainers begins somewhere in the first week of January and ends around the 4th week.  I am not quite sure when the misconception that “running” or walking on the treadmill for an extended period time became “the best way” to lose weight, but it’s not!  I mean it is a way but I sure as heck don’t think it’s “the best way”.

It’s very common to hear people who clearly put some weight on say “I really gotta get on the treadmill more often”.  How about “I have to stop eating so much crap!”  That’s actually what they should be saying.  If I had to guess why so many people choose the low intensity, long duration run or walk as their preferred method of  weight loss, I would probably have to say it has something to do with the fact that most competitive distance runners are skinny.  Yes, you heard me,  skinny.  Not lean, not in great shape…skinny!

I apologize to the “runners” who actually are in great shape.  I don’t think “great shape” necessarily means that you can run for many miles without stopping.  When I think of “great shape” I think of someone who is pretty lean, (this means that you have a reasonably low body fat and a pretty good amount of muscle) not just “skinny”.   Here are a few more indicators that you’re in “great shape”(in my opinion); you can do a few chin-ups if you’re a woman and a whole bunch if you’re a guy.  You should be able to blast out 20 beautiful push-ups, deadlift your body weight and run a 5k in under 30 minutes.  I’m not saying that these are all a must to be in good shape, I am saying great shape!

I don’t want to sit here and bash distance running altogether.  Obviously there are a lot of people who use this method exclusively to lose weight, and it works.  It has it’s place in the competitive world as well as the fitness/fat-loss world.  Do I think it’s at the top of the list?  Absolutely NOT!  It definitely can be an effective way to get in shape and lose weight but I personally think there are better ways if you’re looking for a lean, strong, all around fit body.  What I am trying to say here is there are just so many methods you can be utilizing to achieve “weight loss” but what I encourage is “fat-loss”.  Some methods are much better than others at reducing body-fat and maintaining your lean body mass rather than just “losing weight”.

I do know that if you do not change your eating habits you can forget about getting good results, regardless of the program.  If we are going to talk about fat-loss we MUST talk about nutrition and the type of strategy that will work best for your particular lifestyle and body-type.  Truthfully, your dietary choices can determine up to 80% of your fat-loss results.  That is probably the #1 reason your program stinks but what I am going to talk about is your fitness program, not nutrition.  That’s also another topic I will save for later.  That’s all I am going to say about that!

The real reason your weight-loss or fat-loss program stinks is because you are just so damn focused on how much weight you need to lose and you’re not actually focused on how effective your training program is.

I would imagine that come January many fat-loss programs look something like this; you wake up every morning and you get on that scale hoping for some kind of miracle to take place.  Like it’s going to change dramatically from 24 hours ago!  Then you go “to the gym” and get on the treadmill for an hour.  Maybe you want to stay in the “fat-burning zone” so you make sure that you’re not working too hard because then you won’t be burning fat, right?  What a croc! Then you’ll get on the floor for some serious  “ab work” for another hour because everybody knows that if you want to get lean, rock hard abs you have to do a million crunches everyday.  Man, it kills me that so many people are doing this daily.  So many people go aimlessly about their workout with pretty much one thing in mind…time.  How long you were on the treadmill doesn’t constitute for a productive weight loss strategy.   Neither does a million crunches.  Crunches may be the most wasteful use of time at the gym as  part of a weight-loss program.  How much energy do you think you expend laying on your back and flexing your spine 6 different ways  for god knows how long?  I can think of a million other things you could be doing that are much more conducive to an effective weight loss strategy.

Here is a little suggestion that could go a long way when developing your plan for a weight-loss program for the New Year.  Instead of focusing on the scale and the amount of time you are in “your fat-burning zone” focus your attention on performance enhancement.  What you need is a program that focuses on your ability to make regular performance improvements.  This can be done with many training variables but basically you should be able to measure your improvements somehow.  I of course have some favorites; strength training can be a huge asset in a weight loss program and it can be easily measured.  For instance, if you did 3 sets of 10 reps of squats with 80 pounds and on your next session you did 85 pounds for 3 sets of 10, you have made a nice performance improvement.

Here is anther idea if your weight-loss program incorporates the treadmill.  I do prefer interval training as opposed to steady-state “cardio”, but again, it has its place just as long as you’re pushing the intensity and not just focused on time.  If you did 3 miles on the treadmill in 30 minutes at a 3% incline and the next  time you kicked it up a notch and got your time down to 28 minutes, you have improved your performance. Imagine what kind of performance improvements you could make over a 6 month period.  If your diet is on point It would be almost impossible not to see results.

This might be an oversimplification of some training ideas but your program can be just as simple yet so very effective.  However, you must continually make improvements in many areas, depending on your training program.  In order to gauge your progress you MUST keep a journal of each and every workout.  This way you know exactly what you did and when.  You need this information if you are going to add 5 pounds to your deadlift, you’re going to beat you’re previous best 5k or increase the intensity of your sprints.

There are so many ways of training for fat-loss but the most effective program will have you pushing yourself to make constant improvements on your fitness level.  Make a commitment to yourself to change your approach to weight-loss to a performance based program and watch your body change more dramatically than ever before.

Hiring a fitness coach is n excellent strategy if you are not too familiar with developing a progressive, performance based fitness program.  There are just so many variables that can be manipulated to fit your goals and needs, a great coach can get you going in the right direction.

Strength For Life,

Jim O’Hagan

Santa’s Coming, “Be Good”

Posted: December 19, 2011 in Fat-loss, fitness, goals, New years resolutions, Nutrition, Strength Training
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For some reason, the holiday season is the time of year for many people to try to change their eating habits. I understand that January is around the corner and most have some kind of resolution to change the way they live, but the holiday’s? Come on man, this is the time of year you should be eating anything you want (well almost anything).

Usually right around thanksgiving is when I start hearing it; “oh, I can’t eat that…I’m trying to be good”.  Can you please explain to me why, after eating whatever the hell you want (on and off) for the past 11 months with next to no exercise, you choose this time of year to start “being good?” I spend the entire year “being good” just so I can eat whatever I want for a few weeks with very little consequence.

I find that many people with this mentality have very little chance of being successful at achieving their weight loss goals. It’s funny, when I go to holiday party’s, there are always people who I see not eating the smorgasbord of food that’s available. Meanwhile I am stuffing my face with anything that’s not held down.

I am always intrigued by this so I’ll strike up a conversation about it, just to hear their logic. I would bet that 9 times out of 10 they have a reason.

Our conversation usually goes something like this:

Me- “why aren’t you eating any of this great food?”

Them-”I thought you were watching me.”

Me- “come on, are you kidding me?  Have you seen what I’ve been eating?”

Them- “You can eat whatever you want. I can’t eat like that, I have to be good.”

Me- “why are you trying to be good at a holiday party?”

Them-”This is the year that I’m gonna do it.”

Me- “Ok, and you think by not eating what you want at a holiday party, that doesn’t happen to often, is going to get you there?”

Them- “it can’t hurt.”

Me-”it probably can’t hurt right now, but it will once February comes and you’re sick and tired of being “good” and you begin eating everything that’s not nailed down.  By the way, I can eat whatever I want at parties because I don’t eat whatever I want the whole year.”

Them- “Yeah well, I’m gonna do it this year. I’m going on the (fill in whatever popular diet is currently all over the cover of every crappy newspaper and magazine) diet and I am gonna do the treadmill everyday for like 2 hours.”

Me- “ok, good luck with that.”

It never fails that this conversation takes place at least 4 or 5 times every single year between Thanksgiving and New Years.  Usually with the same people.

This is not the time of year to try to be “good”, in my opinion.  This is the time of year you should be enjoying yourself and planning your attack.  This means you should be planning on what bad habits you are going to change and what good habits you will replace them with.  Obviously that comment is not meant for those of you who have been “partying” all year-long.  It is however, directed at those who make sacrifices on a daily basis.  Who religiously bust their butt in the gym at least a few times per-week and actually cheat A LOT less than they are “good”. If you are not one of those people, then it might be a good time to restrict yourself a little bit and start planning for next years holiday feasts.

This is not the time of year however, to be skipping or skimping on your workouts. If you want to indulge you must pay some price.  It’s also a great way to deal with the stress of the holiday season.

Attempting a fad diet is absolutely not the way to go and almost a sure-fire way to set yourself up for failure.  Simple, healthful changes in your dietary habits can have a huge impact on your results.

Endless hours of aerobic exercise is not the answer either.  The right program, designed to meet your goals and needs is the direction to go.  Strength training is a critical component in long-term success and replace much of those long, slow aerobic workouts with interval training.

If you are serious about getting results, hiring a Fitness Professional is the way to go.  You are 10 times more likely to achieve your goals working with a professional. We can develop a plan that is right for you. Addressing postural limitations and muscle imbalances are very important to prevent future issues. Once that is done, a personal fitness plan can be developed.

Just “winging it” doesn’t work.  I am sure you have experience with that! This is what most will do year after year and achieve the same result.  Sadly, by February a huge percentage of people will have given up on the task of reaching their health and fitness goals.

Why not try something different this year?  So you can stop being “good”, when you’re allowed to be “bad.”

Strength For Life,

Jim O’Hagan

Burn Baby Burn – Metabolic Finishers To Enhance Your Workout

Posted: December 13, 2011 in Strength Training
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What We Are Battling Against

The days of the long, boring, rat on a treadmill ways of “burning” fat are over.  At least in my training repertoire.  We have reached a new era and our methods have improved dramatically.  They have also reduced the amount of time spent exercising.  Unless you love that elliptical or treadmill so much that you just keep doing more and more without ever-increasing the intensity.  I know a few people like this, don’t you?

I personally cannot stand long duration, steady state cardio workouts.  However, if  you are a very unconditioned person with a lot of extra weight to lose, then you would need to spend some time developing your aerobic system prior to just jumping into an intense training protocol.  The frequency and duration of those workouts would depend on the individuals current fitness level.

Most people whose goals are to lose fat and improve their fitness level would find using Metabolic Finishers to be an extremely useful tool.  Not to mention it would probably cut hours off of your training time.

“A metabolic finisher is an intense exercise or series of exercises performed at the end of the workout that’s designed to ensure that you’ve burnt every last drop of gas from the tank.”

I walk into the gym and see the same people over and over  moving at a snail’s pace, for what seems like forever.  Their bodies never seem to change and if they do lose a few pounds, it’s usually in the form of lean body mass and it comes back just as fast.  This is what we should be trying to avoid.   We want to increase or at least keep most of our LBM (lean body mass) during a weight loss program.  What’s the sense of dropping weight if you have to eat less to sustain that same weight?  I would rather drop fat and increase LBM, this way I can eat more to sustain the lean body I worked so hard to get, wouldn’t you?

I guess I will just never understand that mentality.  I prefer to go hard for a shorter period of time and you should too.  Unless you have an injury that would prevent this type of training or you are training for a marathon or an event that will require you to work at sub-maximal intensities for longer periods of time.  I see no reason for the majority of your program to be filled with long boring cardio workout’s.   You should be hitting the weight room and doing some strength training, resistance circuits and some “finishers”.  This is how you get that lean, strong body that most of us are striving for but many struggle  to get even close.

Ladies, please stop getting your weight-training advice from “shape” magazine.  Trust me, those pretty pink dumbbells will get you nowhere fast.  I don’t care what Tracy Anderson says.  If you want to look like her you need to stop eating altogether and hire a good plastic surgeon.

Where It Is Going To

The truth be told, training at higher intensities for shorter periods of time will get you to your fitness and weight loss goals much faster than low intensity, long duration cardio or classes that have you using dumbbells that are less than 5 pounds. Guess what?  Your diet needs to be on target as well.

So if you are still doing those long workouts and you think that your intensity is high, think again.  I heard a quote a long time ago that I will never forget;

“You can train hard and you can train long but you cannot train hard for long.”

I absolutely love it. It is not only mentally true but it is also physiologically true.  You only have so much short-term energy stores.  I will explain this in simple, layman’s terms. If you’re training is high intensity (anaerobic) for the most part (ie. strength training, intervals or HIIT circuits) your muscles will begin running low on fuel after a few intense sets.  Then you will be dipping into other pathways to help recover from those sets.  Using “finishers” or really short but really hard intervals following a strength based program will turn on your ability to burn a hell of a lot more fat stores for hours following training.  We are going to make sure that we have expended as much energy in a short period of time as we can.  This in itself will raise your metabolic rate for hours following your workout.  “finishers” tend to last no more that 10 minutes in duration.  So you’d better be giving it your all or you’ll pretty much be wasting 5-10 minutes.  You should not be able to have a conversation about what your plans are for this weekend or any conversation.  Focus on the task at hand…that’s it!

“Metabolic Finishers” For Your Tool Box

Here are a couple of “metabolic finishers” that are simple to design but killer in their effects.  I personally feel the best time for a metabolic finisher is right after your strength program.  You can do them whenever you like and there are just so many things you can do,  just use your imagination.

1.  Barbell Complexes -Begin with a moderate weighted barbell.  This may take some trial and error.  It is not meant to be really heavy.  You need to be able to finish each round with good form.  If your form begins to break you must stop.  You will begin with the bar on the floor and proceed to do 5 rounds of 6 reps of each exercise without ever putting the bar down during each round.  Rest from  1-3 minutes between each round, depending on your intensity.   You should never fully recover.  If your form begins to break or you just need a break, stop (but don’t put the bar down) long enough to complete the rest of your reps with great form.

a.   Romanian Deadlift

b.  Bent-over row

c.   Hanging power clean

d.  Military or Push-press

2.  100 reps for time -  You can do this with any big movement. Doing it with bicep curls is a waste of time.  You need to get your entire body involved.  choose a weight that you can do 20 reps with and proceed to do 100.  You will take breaks intermittently during the workout when your form begins to break or you just need a little rest.  You should never fully recover.  If you begin to break form or just need a rest, stop for a quick rest so you can continue on with good form.  Try to beat your previous best each time.    This is a brutal workout, but be smart…form first.

Here is a list of a few of my favorite exercises to use this with.

a. Kettlebell swings

b. Kettlebell  hang clean or swing snatch

c. Barbell or dumbbell thrusters

d. Deadlifts

e. Front or zercher squats

3. The Tabata protocol – This is basically 8 sets of 20 seconds of work with 10 seconds of rest.  Your goal is to do as many reps, meters or some measurement of distance, depending on what you are doing, in the 20 seconds.   You can choose exercises similar to the ones above. A treadmill or rower (which is my favorite) will also work great.

Here is a good one you could do with the Tabata protocol – complete 2 rounds of these 4 exercises. :20 work/ :10 rest

a. Rower

b. Kettlebell swings

c. Box jumps

d. Push-press

4. Timed or distance SPRINTS and hill sprints (my favorite) -  When was the last time you went down to the local track or nice big hill and ran at about 95% multiple times?  Probably a long time ago, why?  Because its damn hard!

Try this; 5-8 sets of all out sprinting for 15-20 seconds followed by 1-2 minutes rest.  The rest will depend on how HARD you are truly running and your current fitness level.  ALL OUT means ALL OUT.  Not kind of, or almost.  You need to run like Jason and Freddie are right on your ass!!

So there you have a whole other way of burning fat.  You’re probably asking yourself; How can just 5-10 minutes of additional (super intense) exercise (at the end of a great strength program) make that much difference in me losing fat and I will say, “when will you stop doing what you have been doing even though it doesn’t work?”. Try it!  Simply changing up your workout and trying something that you have never done before can make all the difference.

Low intensity, long duration cardio session’s are pretty much out for burning fat and getting truly FIT.  Keep in mind when incorporating a method of training with short/intense intervals like this…fat burning mostly occurs in the hours following your workout.

These methods are the new fat burners.

1. Strength training

2. Metabolic Resistance Training

3. Interval based “cardio” sessions instead of the long boring stuff

4.  Metabolic Finishers to end your workout with a bang

5.  We can never forget diet when we are talking fat-loss - of course a diet that is low in grains and starchy carbohydrates (except for before and after intense workouts) and higher in USDA organic green leafy, cruciferous veggies, animal based proteins and fats actually at every feeding.  Just as long as the meat is from pastured,  grass-fed, hormone and antibiotic FREE animals.  Tons of water, 5-6 feedings daily  and get 8 hours of sleep per-night.

Those are just a quick list of additional recommendations that could take you a long way.  Just try to do the best you can with the organic produce and grass-fed animal meat.  It does make a big difference.

“A great program will always start with a plan of “finishing” strong!

For more info on adding “metabolic finishers” to your workouts or anything else related to training, fitness and nutrition feel free to send an email to jim@coredynamicsgym.com.   You can visit or call  Core Dynamics Gym at 631.726.6049 to set up an appointment to experience a properly designed fitness and nutrition program that targets your specific goals and needs by one of the Core Dynamics fitness coaches.

Strength for Life,

Jim O’Hagan

“Every Journey begins with a small step

Posted: December 2, 2011 in Strength Training
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“Every Journey begins with a small step and every day is a chance for a new, small step in the right direction.Just follow your heart song.”

The Best Exercises You Aren’t Doing for Your Back « Elite FTS

Posted: November 30, 2011 in Strength Training
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http://articles.elitefts.com/articles/training-articles/the-best-exercises-you-arent-doing-for-your-back/

Strength For Life,

Jim O’Hagan

I’m Gonna Get Metabolic On Your A$$!

Posted: October 27, 2011 in bodybuilding, Circuit training, Fat-loss, fitness, goals, hypertrophy, sports performance, Strength Training
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Are you looking for a way to burn a ton of calories, build some metabolically active muscle,  jack up your metabolic rate and give yourself a huge hormonal boost in under 30 minutes per workout and just 3 times per week? Well, who the hell isn’t…right?

I have a program you have to try…if you have what it takes!  It’s definitely not for the wimpy, I don’t want to sweat or  lift heavy things crowd.  Well, you guys can just keep doing your 3 sets of 12, of a 100 different exercises and 45 minute cardio session’s on the Elliptical and get the same results you’ve been getting…none!  If you’re the type looking for the easy road, you will  struggle to get anywhere…in life and in fitness!

For those of you who want to try something different and your not afraid of a little hard work, this program is definitely worth trying.  Yeah it will probably kick your ass a few times per-week for a few weeks but you will get results and whoever said results come easy?  I think you’ll be surprised by your progress, especially since this program is unlike any program you have followed.

By the way, I don’t suggest you attempt this program unless you have at least 6 months to a year of moderate to heavy (85%-95% 1 rep max) weight lifting experience, you’re injury free and you are very comfortable with the exercises that I’ve chosen for the program.  You can of course supplement some of them with other similar lifts, under certain circumstances, but that’s up to you.

”Circuit training of all types have been the hype for quite some time now, and for good reason…you get more bang for your buck!”

Much research has been done on the effectiveness of resistance based circuit training (or any type of circuit training) for fat-loss, hypertrophy (increase in muscle size), conditioning and my favorite, the strong hormonal response that follows a workout like this. There is just no comparison between aerobic “cardio” sessions that everyone just loves to do to “burn fat”,  and anaerobic resistance circuit training.  It’s your choice.  Burn a limited number of calories on the treadmill, elliptical or whatever, or train your body to BURN FAT ALL DAY LONG in half the time or more.

MAXIMAL METABOLIC RESISTANCE TRAINING

There are countless ways of circuit training, but the program I developed is likely something most people would not even attempt because of the level of difficulty.  Well, I’m sure there are plenty of people out there training in a similar way, I just happened to put a program together, slap a name on it and post it on my blog .

This is a form of circuit training  I like to call “Maximal Metabolic Resistance Training” or MMRT.  I use the word “Maximal” because you’ll be using heavy, near maximal loads.  You will be working at approximately 80-90% of your 1rm (1 rep max) or in the 3-6 rep range.  I haven’t seen too much research (as a matter of fact I couldn’t find any) on heavy metabolic resistance circuit training  with an incomplete recovery, but I’ve used it in my own training cycles and with many willing clients.  It is effective for fat-loss, building muscle, strength and conditioning. The results you seek are determined by your effort and diet.

Many metabolic circuits tend to be done in the higher rep ranges or for time.  Often these circuits are done using body weight exercises or lighter weights, along with sprinting or plyometric drills.  I’ve seen many machine based, resistance circuits also.

I remember one of the first gyms I ever belonged to didn’t have much equipment, but it did have the entire Nautilus circuit.  That stuff was so big it took up an entire room. I think I was 17 at the time and there was a really buff older guy who showed me his workout.  Basically he did 10 reps on each piece of equipment only resting long enough to get to the next exercise and didn’t stop for like 4 or 5 rounds  He did this just 3 times per week and he was in sick shape.  I tried it a few times, it kicked my ass and I almost threw up.  It was really hard…so I just fell into that 5 day a week split body part training with everyone else.  Ya know the one where you do “chest” on Monday “back” on Tuesday etc. I think the rest periods were around 20 minutes or however long it took my 10 friends to talk about whatever they did or were doing that night and then attempt their 1 rep max with 120% on the bench press.  Come on, we’ve all been there.  But times have changed!

MMRT will have you lifting some pretty heavy weight for 3 exercises with minimal rest between each exercise in the circuit.  The premise of the program is to exhaust the short-term energy system and fast twitch muscle fibers. You will increase the rest period by 1 minute following each circuit. I will discuss this further in the “workout” section.

Since we will do sets of no more than 6 reps, MMRT will primarily use the short-term energy system called the ATP-PC anaerobic pathway.  This is the energy system that feeds those really powerful and explosive fast twitch muscle fibers.  The fast-twitch muscle fibers are the fibers that allow many athlete’s to be lean, fast, powerful and strong; of course with a great diet and overall training program.  The ATP-PC system is basically spent in about 10 seconds.  After that you begin to use another anaerobic pathway called Glycolysis.   This article is not meant to cover human physiology in detail. For more information on cellular metabolism click here.  Don’t be fooled that this or similar programs won’t burn the fat off your body just because you’re not doing “cardio”.  You will be huffing and puffing plenty and your body will be using other energy systems, during your rest periods, in an attempt to replenish and restore what you are burning during each set.  You will burn more fat calories in the hours following your workout as your body attempts to recover.

There is a misconception that the higher rep ranges won’t get you “big or bulky”. This is simply not true!  The opposite is actually true. The higher the volume and the length of time muscle’s spend under tension is what builds muscle. Add genetics, hormones and a whole lot of food to this equation, then you will add bulk!  When you see a big muscular female who looks like a freak, there’s a good chance that she not only wants to look like that, she is likely taking male hormones to look like that.  Building muscle doesn’t happen by accident, especially for women.

The volume and intensity you will use in MMRT is perfect for women and men who are just looking to get lean, strong and fit without building too much muscle (there is plenty you can do with this program to have more of a muscle-building effect, such as add volume with additional exercises after you complete the circuit).  As long as the volume of work isn’t over the top and you’re not eating like an offensive lineman, you will reap the benefits of MMRT. This is not the end all be all of training for lean, strong bodies. But it is  surely one that is in my tool box.  I love to pull a program like this out for a few weeks to change things up and shock the body.  Trust me, it’s a shock! This of course all depends on who I am working with and their goals.  It also greatly depends on what the participant is willing to put into it!  This type of training is tough to sustain for long periods.  That is why I don’t recommend it for longer than two to three 5-week cycles.

let’s get to the program

THE EXERCISES

The exercises I’ve chosen are of course all big, multi-joint movements.  You will do 3 exercises per circuit.  Each circuit is done just 3 times per-week.  You will alternate Circuit A and B each workout.

Circuit A.

  • Deadlift(any variation you choose)
  • Barbell or dumbbell Military Press
  • Pull-up (if you can’t, do a Pull-down or assisted pull-up machine)

Circuit B.

  • Squat(any variation you choose;  Back, front, goblet, zercher)
  • Flat barbell or dumbbell bench press
  • Barbell or dumbbell bent over row or seated row
HOW TO DETERMINE WHAT WEIGHT TO USE

Spend a session determining your work weight for each lift.  First you will figure out your estimated 1 rep max. This is what I recommend to figure it out.  Choose the exercise you are going to perform.  After a thorough warm-up begin with a light weight and work up.  You are going to do a few sets building up to your 6 rep max.  You know you have reached your maximum when your form begins to break.  You MUST keep your form perfect and I mean perfect.  Once you have determined your 6 rep max you will use it in this equation.

(WEIGHT YOU ACHIEVED X 6 REPS X 0.0333) + WEIGHT YOU ACHIEVED = ESTIMATED ONE REP MAX

Once you have determined your estimated 1 rep max you are going to subtract 20% from that number. So you will basically be using 75-80% of your 1 rep max.  This is to ensure you will not be using a weight that is too heavy.  This is the new equation;

(WEIGHT YOU ACHIEVED X 6 REPS X 0.0333) + WEIGHT YOU ACHIEVED = ESTIMATED ONE REP MAX x .80 = THE WEIGHT YOU WILL USE FOR MMRT.

These will be the weights you will use for each lift for the first 5-week cycle of MMRT.  So make a notation in your journal and plan out your program before you even begin.  You MUST KEEP A TRAINING JOURNAL!

THE WORKOUT
  • A thorough warm-up is required prior to each workout.  Foam roller, dynamic warm-up and some activation exercises (i.e. bridges, planks, Y,T,I’s) are all a part of a good warm-up.  Be sure to do a few lighter sets for each exercise as you build up to your “work weight”.
  • Each circuit (3 main lifts) will be performed for a total of 5 sets (this will remain unchanged for the entire program).  The intensity will increase and the volume will decrease over the 5-week period.
  • There should be a minimal rest period between each exercise in each circuit (no more than 20-30 seconds and that’s only if you really need it).  Rest just enough to move on to the next exercise and complete all designated reps.  This time will likely increase as you get closer to the end of the workout, just be sure to keep it as short as possible.  It won’t be easy but that’s the point!
  • The length of each rest period between circuits will increase by 1 minute after each set. You will begin with a 2 minute rest after your 1st set, then a 3 minute rest after your 2nd set, then a 4 minute rest after your 3rd set…up to 5 minutes after your 4th set.  Once you finish your 5th set, you are done!  If you don’t achieve all designated reps in each circuit, there is a good chance you will need to lower the weight a bit.  A reduction of 20% may not be enough for some people.  You may have to go as high as 25%.

    • You will be using 75-80% or your 1 rm. Remember to change the .80 to .75 when determining your weight for MMRT.

  • You will complete a total of 4 cycles (C4).  4 cycles makes up a “wave” (W).
  • You will alternate circuit A and B twice in an 8 day period, for example M, W, F, M.  This makes up a “cycle” (C).
  • After each cycle is completed you will increase the weight by 5 pounds from your initial calculation for each exercise and decrease the reps by 1.  For instance, for your first cycle (C1) you will complete 5 sets of 6 repetitions.  You will then increase the weight by 5 pounds and complete 5 sets of 5 (C2),  Cycle 3 (C3) increase by 5 pounds and complete 5 sets of 4.   Then finally on cycle 4 (C4) 5 sets of 3.  I have laid out a schedule of the rep scheme for the first wave below.
  •  After you complete all 5-weeks of MMRT, you have the choice of deloading for a week and then begin a second wave.   Just increase the weights from the first C1 (first week) of your first wave by 5 pounds and start over again.

These are the rest periods for each set of your MMRT workouts:

Set #

  1. 2 minutes
  2. 3 minutes
  3. 4 minutes
  4. 5 minutes
  5. After you complete your 5th set you are done with MMRT.

       SCHEDULE FOR MMRT

I don’t think you need much Core or Conditioning work during this training cycle.  Maybe some ab wheel or some anti rotation exercises like the Pallof presses or chops.

The exercises I’ve chosen challenge the core and your energy systems plenty for a good conditioning workout.  Save the excess stuff  for another program. 

Focus your energy on the plan…  trust me!

DELOADING

Deloading is an effective and essential part of any progressive training program.  Weeks of intense training is not only wearing on the joints and soft tissues but it is wearing on the central nervous system (CNS).  It is crucial to allow your CNS and the rest of your body a period of complete rest or a period of decreased training intensity and volume (deloading), before beginning another cycle of intense training.

Here is how to deload during this phase of training;

  • Make sure you do plenty of soft tissue work like foam rolling and stretching after your workouts
  • Decrease the your estimated 1 rep max calculation by 50% and use this as your work weight for all of the exercises for one full cycle
  • Increase the rest periods between exercises to approximately 1 minute and between circuits to at least 4 minutes for all circuits.
  • The deloading phase is supposed to be a recovery phase, so don’t push the intensity and volume.
  • Remember, after this period you will come back even stronger and ready to tackle another wave with heavier weights!
THINGS TO FOCUS ON
  • Warm up appropriately.
  • Stick with the exercises and order that I’ve chosen, or at least a very similar variation.
  • Do your best to use strict form for every rep you complete.  Of course your form may deteriorate a bit toward the end of the workout but try to remain strict.
  • Do not start too heavy. I’d rather you start lighter and increase as needed.  If you cannot complete all designated reps for each set in the first cycle, you need to drop your weight a bit.  Some may need to reduce the estimated 1 rm by 25% not 20%.
  • Remember, you are only increasing the weight you use each week if you complete all designated reps with appropriate rest periods.
  • Set up all the equipment before you begin so you don’t waste anytime once the workout begins.
  • Keep a training journal!
  • Stick with the set rest periods.  It’s an important part of the program.  At certain points you may want to stop or rest longer…don’t…be strong!  What you put in to this is what you’ll get out!!
  • Do not add excess volume (i.e. sets and/or exercises) unless you’re looking to really add muscle mass.  In that case you may want to add calories as well.
  • Give the program a chance, it’s no joke.  You will see results if you train hard, rest appropriately and follow it up with a great diet.  5-weeks may not be enough time for some to get your plan  properly underway. I suggest you run two 5-week waves before you judge the program.
THE LAST WORD

This is the type of innovative programming going on at our club; Core Dynamics Gym in Water Mill, NY.

You can look for that pill or that silly workout with zero intensity and funny movements to get you where you say you want to go.  But the truth of the matter is, it takes hard work, commitment, discipline, a great program and a highly trained, experienced training staff that are not going to lie to you about where you’re going to be in 30 days. 

Because THAT is up to you…not us!

If you’re interested in setting up a program likes this one, please contact us at info@coredynamicsgym.com or call 631.726.6049.  We will be happy to help.

The time for change is now!

Strength For life,

Jim O’Hagan

jim@coredynamicsgym.com

www.coredynamicsgym.com

TRAINER TIP – Rest Periods

Posted: October 19, 2011 in bodybuilding, Circuit training, Fat-loss, fitness, goals, hypertrophy, Strength Training
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Rest periods between sets of strength training or circuit training is one of the most important variables you can manipulate in your training program to achieve the results you desire.  Ultimately it all depends on what energy systems your training.  This can get very technical but I’ll try to keep it simple.

If your primary goal is maximal strength, a 1 minute rest period will not allow that energy system to recover before the next set, and it would suck! I would allow for at least 3 minutes to upwards of 10 minutes depending on how close your working to your 1 rep max, how strong you want to get or the exercise (for example deadlifts take longer to recover from than military presses. To lift maximal weights efficiently you must be fully recovered.

If your goal is bodybuilding (hypertrophy), rest periods of 1-2 minutes are sufficient.  You would typically be using weights in the 60%-80% of your 1 rep max and a rep range of around 8-20. The volume of total work is the major factor in a bodybuilding program, not lifting as much weight as you can (usually). Not that its gonna hurt a bodybuilder to lift heavy and get stronger.

If conditioning and fat loss is the goal, I suggest the rest periods to be anywhere from next to nothing to upwards of 2 minutes or so depending on the type of training. Different types of conditioning and circuit training will require different rest periods that are dependent on the intensity.

Some types of training don’t allow for any set rest periods (ie. metabolic resistance training) and your body will basically jump around from energy system to energy system. If your a long distance runner you will need to work well under maximal levels to maintain a consistent aerobic pace instead of working in the anaerobic zones.

We are constantly learning and implementing new programming. None of this is set in stone, but based on current research, hopefully this info can help you set up an effective program for yourself.

Strength For Life

Jim O’Hagan

Metabolic Circuit Training for Fat Loss

Posted: July 18, 2011 in Circuit training, Cross Fit, Fat-loss, fitness, goals, Strength Training
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I have always been a huge advocate of Circuit Training.  Circuit training is a form of conditioning combining multiple types of strength exercises back to back or they can be combined with high-intensity anaerobic exercises.  By incorporating multiple modalities into one workout, you not only save time but you will ramp up your hormonal response,  metabolism and results…dramatically!

There’s been many studies that show how circuit training can improve your strength, muscle mass, aerobic and anaerobic capacities as well as decrease body fat effectively in a very short period of time.  Most of these results occur through the hormonal effects that training at a high intensity, with shorter rest periods have on the human body.

Long duration aerobic workouts followed by your typical weight training session is a thing of the past.  3 times per week at about 30 minutes or less per session is all that it takes to take your bodies fat burning ability to another level! The key to this type of training is the amount of effort you put into it.  Now of course that goes without saying right?  Effort is the key to most types of training.   You could casually stroll through one of these workouts or you can put forth the effort that will get you real results!

Here are a few different methods of circuit training I prefer to use with clients that are trying to drop body-fat…and there are plenty!

  1. Strength exercises performed back to back.  I like to set these up with one exercise per major movement pattern( horizontal push and pull, vertical push and push, lunge and or squat, some type of core exercise, such as a plank, chopping or anti-rotation exercise.
  2. Strength mixed with high intensity conditioning drills(various body-weight drills, jumping rope, plyometrics or rowing etc.) with set rest periods.
  3. The third method, which is basically the same as the previous two but you greatly reduce or eliminate rest periods so you are not completely recovering.  It’s brutal and effective but you save a lot of time.  I like to call this method “Metabolic Circuit Training”, because you’re taxing the body’s energy systems to the point that it’s forced to increase the metabolic and hormonal responses in order to recover.  The benefits of these types of circuits usually kick into overdrive the hours following the workout.

These circuits can be done for a time period (ie. 10-30 seconds) or set repetitions.  I find the variable with the greatest impact, which can be changed quite often, is the rest periods.  You can set rest periods between exercises and or complete circuits.  It all depends on your goals and fitness level. For fat loss  clients,  I prefer minimal rest periods.  For muscle-building and specific energy system training, I would prescribe more of a complete recovery during the circuits, but that’s a whole other topic.

Another major factor in circuit training is the use of large, multi-joint movements (squats and presses), instead of smaller single-joint movements(bicep curls or knee extensions).  Using the largest amount of muscle during your training will have huge implications on your hormonal and metabolic responses and will give you the greatest bang for your buck.  This is a must!

Here is an example of a “metabolic circuit” that I know will kick your butt and give you a huge edge in your quest for a lean strong body!

“Metabolic Circuit” – Body Weight Training

The strength exercises in this circuit will be done for 10 – 15 explosive but quality and controlled repetitions.  Try to be as explosive as you can be.   Each strength exercise is followed by a 30 second conditioning drill immediately after.  Once you’ve complete the first pair of exercises rest for just 30 seconds before moving on to the next pair. If you have a hard time doing push ups for instance, modify them(kneeling)or do as many as you can at a clip and just do a few less than prescribed.  Just pick a rep scheme and stick to it…you can always increase over time.  Try not to take these exercises to muscular failure.  Well, maybe toward the end!

Pair #1

  1.  Air squats – 8-15 reps (body-weight)
  2.   Squat Thrust or burpees – 30 seconds

Rest 30

Pair #2

  1. Inverted Row, pull-ups – 8-15 (if you can do them) or some type of pulling movement like a bent-over row or even a pull-down if you cannot do the first two.  However,  I recommend body-weight exercises for this circuit.
  2.   Sprint or Run hard – 30 seconds

Rest 30

Pair #3

  1.   Push-ups – 8-15
  2.   Rowing machine (if you have one) or Jump rope – 30 seconds

Rest 30

Pair #4

  1.  Plank with alternating Hip extension – 8 -15 per hip – this exercise is performed in a plank position,  you will dynamically stabilize one side as you raise your hip(with a perfectly straight knee)on the other.   Hold at the top for a second.
  2.  Mountain Climber – 30 seconds

Repeat for 4 rounds with just 1 minute rest between rounds.

Key points for circuit training:

  • A good warm-up is necessary;  Foam rolling, a little muscle activation work(like bridges and planks) and a functional dynamic warm-up will go a long way before you begin.
  • Choose exercises that utilize large movement patterns to maximize results.
  •  Be sure to put as much effort into your circuit as possible.  It’s all about intensity!
  •  If you need to rest a bit longer between rounds, that’s OK.  It just means you were pushing really hard…hopefully.  Just don’t be a slacker!
  •  If you have a hard time with any of these exercises just modify the movement or break up the reps  during the circuit(do as many as you can…rest…then do a few more).  Be sure not to move onto the next exercise until the reps in the first exercise are completed.
  • Eat well or you’re wasting your time!

Circuit training can be your tool to a lean strong body.  Many people believe that it takes hours and hours of long duration “cardio” to drop body fat and get into great shape.  I challenge you to drop those long, boring cardio sessions and start hitting some hard circuits 3-4 times per week.  Of course great nutrition is a MAJOR factor.  So don’t expect good results if your still washing down those greasy cheeseburgers and fries with a can of soda.

This is a lifestyle…not something we do part-time.  It’s your choice!

If you have any questions about anything I discussed or would like to work with a trainer to set-up your own circuit training program, just leave a comment or email me at jim@coredynamicsgym.com

Strength For Life,

Jim O’Hagan

Jim is an N.A.S.M CFT Certified Fitness Trainer,  N.A.S.M. CES Corrective Exercise Specialist and Certified Functional Movement Screening Specialist FMS. With over 15 years of experience helping hundreds of clients get ready for life and sport,  Jim’s passion for nutrition, fitness, strength and conditioning will never be satisfied!

Jim is also the founder of Core Dynamics Gym, an exclusive fitness club located in Water Mill, New York.

www.coredynamicsgym.com

Change is a Tough Thing When it Comes to…Everything!

Posted: July 3, 2011 in change, Fat-loss, goals, Nutrition, Strength Training
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To get someone to change a bad habit may be one of the most impossible things to accomplish, at least it is for me.  Some people wake up every morning with the same psycho-ritualistic behaviors that are ruining their lives, but they accept this as a part of who they are.  If anyone knows me, I can attest to this mentality.  I am a creature of habit, many habits.  Some great, some good and some well…What we are talking about here though are behaviors that directly influence the goals we set out for ourselves.  For instance, fat-loss.  Which by far are the most common goal we will see in the fitness industry, hands down.

To change a bad habit and replace this habit with a positive one is nothing short of easy.   Most of the clients/members that I work with have very similar goals in mind.  Weight-loss (well fat-loss preferably), maybe a “little toning” and to be stronger and fitter.  The problems come when you have an open and honest discussion about an individuals lifestyle choices.  For many, the idea of making sometimes dramatic changes in their daily routines seem overwhelming at first.

It is frustrating when I begin working with what seems  to be a highly motivated individual,  then I pose the issue of the habits that they must be willing to change in order for change to occur.  The look on some of their faces are quite interesting to say the least.

I understand that changing many different bad habits over night is just not logical.  What you can do, is work on eliminating one bad habit that you know for a fact is inhibiting you from making the changes in your life you deserve!

Once you identify the habit that is hindering your progress and are working toward removing it from your life, you must then replace it with something positive.  If you just decide to turn a switch today that will have almost an immediate positive influence on your direction, shouldn’t you just do it?  I would think!

I am going to give you an idea of a goal I think everyone would benefit from changing, actually eliminating;

Considering the health and physical state of this country, not to mention that everyone would like to drop some excess body fat and improve their health and well-being, we will focus on an all to common bad habit likely preventing you from consistent fat loss and superior health.  I can almost guarantee that many of you reading this consume a common type highly processed sugar called High Fructose Corn Syrup (HFCS), they are hidden in everything!  Your probably consuming it quite daily if you’re not paying attention, and unfortunately your children are likely consuming even more.  I hope not!

HFCS is probably the worst processed sugar or food substance you can put into your body.  The negative health implications go on and on, yet it’s still in everything.   It’s cheap, really sweet and highly addictive.  Many of the other added sugars that manufacturer’s put into our food supply are terrible, but these guys take the cake.  Read about the dangers of HFCS here.

HFCS has been linked to:

  • Diabetes
  • Heart disease
  • Cancer
  • Obesity
  • Gout
  • Weakened immune system
  • Cirrhosis of the Liver
  • Elevated Cholesterol levels
  • Anemia
  • Mineral deficiency

Please start reading all the ingredients of the foods you eat(unless of course your just about perfect and eat nothing processed and the ingredients are obvious),  which I highly doubt.  If  you look you will find foods that you are currently eating loaded with HFCS or even low or zero calorie sweeteners(that’s a whole other story).

STOP!  Do not eat it.  You don’t need it and your body hates it!

All these products do is inhibit you from reaching your physical and mental potential.  The human body is meant to burn fat as a primary fuel source, but if you’re not burning your storing.  We all know how efficient the human body can be at storing fat!

Remember,  HFCS and  other simple sugars hide in everything. Soda, fruit juice, energy drinks, so-called health bars and pretty much every single prepackaged, processed food that is down the isles of your supermarket.   I could go on but I am trying to get my point across as quickly as I know how.

Become aware of how much HFCS and excess sugar you and your family maybe eating and what it is in.  Replace it with quality, more nutritionally valuable foods that will actually contribute to a lean healthy body, not a soft, flabby one.

Water for instance, should be the only beverage you need to consume, especially if your goals are weight and fat loss or superior health for that matter.  The human body is about 60% water, so drink up.  Filtered water is always preferred.

Instead of snacking on processed, prepackaged, nutrient void foods that are just so easy to grab, here is a little list of some quick, healthy snacks that are power-packed with quality fats and protein.  Just what your body desires.  These are just ideas, not exactly perfect though. Remember, I just stole these right off the internet and you could to!

There is no need to try to overhaul your entire life all at once.  Just one simple change  replaced by a positive action will inevitably result in long-term success.  I’ve seen it happen time and time again!

Find things that you’re attached to that are slowing you down, realize they are broke, eliminate them and refuse to use them any longer.

Strength For Life,

Jim O’Hagan is an N.A.S.M CFT Certified Fitness Trainer,  N.A.S.M. CES Corrective Exercise Specialist and Certified Functional Movement Screening Specialist FMS. With over 15 years of experience helping hundreds of clients get ready for life and sport,  Jim’s passion for nutrition, fitness, strength and conditioning will never be satisfied!

Jim is also the founder of Core Dynamics Gym, an exclusive fitness club located in Water Mill, New York.

www.coredynamicsgym.com

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