Tag Archives: energy

Do You Want to Look Better for 90 days, or Forever?

Probably the most common fitness related goal is weight loss, more specifically fat loss, and every one wants the fastest route there starting yesterday, I get that, but not many people pause to think that if they get there, how hard will it be to stay there and not rebound like the majority of flash-in-the-pan crash dieters and over-exercisers? Do I know how to do this without an all or nothing mentality?

Let’s clear the air really quickly: the fastest way to fat loss is through dietary restriction and through large energy expenditures. At the start this will mean a fairly radical dietary overhaul, and various weight training circuits, intervals and other high intensity methods that put out large amounts of energy in a relatively short period of time, BUT, is this the most sustainable way to transform your physique? Probably not.

Strength, Muscle and Habits are yours to keep

These three things are the most important long term predictors of a transformation that is yours to keep forever, not just rented for 90 days before your trip to Mexico or 10 year reunion, so let’s talk about each one of them in a little more detail.

Strength

“I don’t care how strong I am I just want to look better!”

At the base of this sentiment, I get it, you didn’t come into the gym to be the world’s strongest man or woman, you just want to look better, but, your strength has a whole lot to do with how quickly you’ll lose fat. Thanks to Greg Nuckols for highlighting this in one of his articles, but the energy expended during a workout is highly correlated to how much resistance you’re overcoming (aka how much weight is on the bar) and lifting a 300lb deadlift for 8 reps takes almost perfectly 2x as much energy to move as 150lbs for 8 reps, but they both take the same amount of time. So the person who is consistently getting stronger over time is actually expending progressively more and more energy in the same amount of time as the person who stays the same strength but just does endless circuits. The person getting stronger is also building muscle to boot, which brings us to the next key piece of the puzzle

Muscle

The more of it you have, the more energy you burn at rest, and the more energy you burn while you move. So long as you keep training, and don’t do any crazy starvation diets, the muscle you build is yours to keep, and there it will sit, silently pushing up your metabolic rate 24/7, and giving you better return on your workouts. Compare that to the person doing cardio and interval training only, who will likely be losing some muscle tissue and therefore slow their metabolism over time, and because of this they will have to train longer, or eat even less to maintain their fat loss efforts. Eventually this practice becomes prohibitively restrictive, downright unenjoyable, and unsustainable; you can’t eat nothing and run forever.

Habits

Building muscle takes time, actually significantly longer than it takes to gain or lose fat, and to do so takes consistency. You’re going to need to show up to the gym at least 3x per week and make that a habit, you’re going to need to eat enough of the right foods to recover from the muscle damage you created in your workouts and probably take care your hydration. You’re going to notice that sleep affects your strength, and that’s pretty damn important too.

The weight on the bar never lies to you, you can’t fake strength or pretend you’re working harder by grunting, if you’re hungover, eating poorly, and half-assing your workout, the weight won’t move, simple as that. By measuring your progress with objective numbers instead of subjective sensations, you take responsibility for your own progress and will have to look introspectively if something stops working – this is where true progress happens! It’s the same process and habit formation you can apply to your nutrition, your sleep, your health, and any other important facet of your fat loss/physique transformation journey.

We have had some incredible transformations at Blacksmith Fitness, people who have lost up to 100lbs and stayed there for months and counting, and every single one of those people are stronger, have more muscle, and better habits than they had one day 1 – it’s not a coincidence!

 

The Six Pack App? Find Out How Your Smartphone Can be the Missing Link In Your Fitness Plan (It’s not what you think…)

If you’re familiar with my previous writings you probably thought this post was going to be about keeping a training log, I do think it’s the easiest thing you can do to make sure you’re progressing in the gym, however, this isn’t about training at all. It’s about accountability and using a tool that almost everyone in the western world has access to: the camera on your phone.

You see, almost everyone I meet tells me the same thing “I eat pretty well, but…” and the “but” could be almost anything

  • but I can’t seem to lose any fat, or gain any muscle
  • but I have no energy to complete my workouts or get through the day
  • but I have high blood pressure, high cholesterol, metabolic syndrome etc 

My question to them is if they’re eating so well then why can’t they lose fat, gain muscle, have the energy to get through the day, and have metabolic markers of a poor diet? The reality is that most people have a huge disconnect with what they’re eating, myself included, that day of oats and protein shake breakfast, carrots, apple, and a chicken breast for lunch, a kingsize chocolate bar that you bought in the super market, and the entire bag of chips that you had after your quinoa spinach and steak dinner becomes “I eat pretty well…”. You tend to forget the bag of chips but remember the meals that you worked so hard to prepare because of the mindless nature of snacking. So how do you make yourself accountable? The answer is so simple it’s stupid

Take pictures of everything you eat and review them once a week

Yup, that’s it, and you’ll probably be surprised by what you see, that donut you snuck at work 3 days in a row, the glass of wine that became 3 or 4, the time you took seconds at the buffet, it’s all there in the pictures.

Something pretty cool happens when people start taking pictures, you start losing fat and your health and energy levels improve. Suddenly that mindless snacking becomes a conscious choice… do I really want to take a picture of that?? You’re making yourself self accountable and much more aware of putting into your body.

It’s almost too simple, but it works. Try taking photos of everything you eat and watch what happens over the next month; I’m willing to bet you’ll be pleasantly surprised.

The #1 Reason People Don’t Make Progress

Maybe this article is the wake-up call you needed, or maybe it’s going to tell you that what you’re doing now is perfect for you, but either way hopefully it helps you realize that action and inaction are both decisions!

People often ask me questions about certain aspects of fitness and physical training (which is awesome, keep doing it!) but often halfway through the conversation I’ll hear one of these lines:

  1. I really want to get into shape but I just don’t have the time right now. I’m too tired to start a fitness program
  2. I’ve tried everything and just can’t lose fat or gain muscle
  3. I can’t train for my sport because I injured my back, shoulder, knee etc. ______ physio/doctor/chiro/trainer/tarot card reader says I’ll never do ______ again. So I can’t.
  4. I can’t do _______ anymore because I’m too old
  5. There’s too much information out there, one place says to do this, another place says do that. It’s too confusing to start
  6. I can’t afford a personal trainer or strength coach

Now I’m sure you’re expecting me to say that all of these are unacceptable and everyone should be training for their sport or to achieve a healthier body image, but the reality is these are all legitimate life situations that can come up, some, in my opinion, are weaker than others, but all could happen to you. The real problem is that after I hear one of these lines there’s usually 0% ownership of the situation, and often the belief that this is happening to them as opposed to a result of their decisions. I’ll often make the incorrect assumption that they truly do want to improve their situation and that the reason that they stated is truly what’s holding them back, here’s an actual conversation I had with an athlete:

“Man I really miss hockey and want to play again, but I can’t play anymore because I injured my shoulder last year, i went to physio for 3 months but never improved”

“who was your physio?”

“______ from _______ clinic, I went for awhile, got an MRI that showed nothing, but I’m still in pain a year later, I’ve tried everything and it’s not getting any better”

“hmm well shoulders are a very complex and unstable joint, one of the physios I refer to helped fix Travis Lulay’s and Jake Virtanen’s shoulder after their team doctors failed to get any  significant improvement, did you want me to see if I could get you on his waiting list?”

“No there’s nothing he can do, my shoulder is messed”

Now if that the injury was the real reason that the athlete was no longer participating, the promising chance to finally fix what was ailing him should have been a welcome opportunity, but the real problem was the commitment to an injured mentality. Which leads me to this:

The number 1 reason people fail to see results, or even get started, isn’t genetics or life situation, injury status, age, or financial situation, it’s mentality and choices.

I want to be on record as saying that I have zero problem with the person who decides that fitness training isn’t that important to them right now, that’s their choice and I 100% respect that, it’s not my job, or anyone else’s for that matter, to decide what is best for them. My point is that “I can’t” is almost always “I won’t”. So with that in mind I want to go over the most common reasons I hear that people can’t achieve their fitness goals, how it relates to mentality, and how you could fix them if you’re in a similar boat

I really want to get into shape but I just don’t have the time right now. I’m too tired to start a fitness program

Don’t have time to go to the gym? no problem! If you’re strength or performance oriented check out Pavel Tsatsouline’s naked warrior manual, it requires zero equipment other than your own body, and revolves around 2 movements.

Time limited and need to train for a sport or activity? Get a single kettlebell and a customized program – an experienced coach could produce a national level athlete with nothing more than 16kg bell for most women, and a 24kg bell for most men in as little as 45 mins 2x per week for most sports (yes you read that correctly).

Physique oriented or just for general health? do a 2 Tabata intervals a day for a total of 8minutes invested, 20 minutes if you want to factor in the shower and changing clothes. No one is going to convince me that they don’t have a single 20 minute block in their day – you could drop a netflix show, spend less time on Facebook, get up 20mins earlier, shorten your lazy morning routine, cook larger quantities of food so you can reheat instead of making every meal from scratch, watch less cat videos, spend less time texting, make phone calls instead of emailing. If everyone took an honest look at their day, I’m positive they could come up with 20 mins to get some physical activity in. Maybe netflix is more important to you right now, that’s ok that’s your choice, but realize it is a choice, own it, and don’t complain that you don’t have time.

For the ones that say they don’t have the time and even if they found it, they’re too tired to do any physical activity, you just have to start. Energy is one of those paradoxical things where you have to spend it to get more, and there’s no short cut, so start slow, go for a walk, or dive into one of the options above and get going, in 4 weeks you’ll be wondering what took you so long to get started. Oh and all those things that were making you too busy and too tired? You’re now more efficient at them and they don’t drain you as much.

I’ve tried everything and I can’t lose fat or gain muscle 

Well since we’re being honest, no you haven’t tried everything. Not even close. Sure you may have been sucked in by some sleek marketing and bought into a pop-culture fitness program with a paid fitness model on the front who’s never used the device or done the program other than the one time in the photoshoot, and you might have even committed 100% to that program and seen very few if any noticeable results. So are you doomed to look like you do forever and now have no chance of ever achieving your body goals? No, that’s horseshit. I’ve never met a single person who couldn’t improve their physique barring serious medical conditions, and no, diabetes isn’t one of them. Next time research the product or program thoroughly, and find a system that works for you, or work with someone who understands physiology well enough to come up with a truly customized program (shameless self plug, I know). Thomas Edison is famed for taking 10,000 attempts to create the lightbulb, and after 9,999 he is quoted “I have not failed. I have just found 9,999 ways that do not work”; take this mentality and I guarantee you will reach your goal.

I can’t train for my sport because I injured my back, shoulder, knee etc. ______ physio/doctor/chiro/trainer/tarot card reader says I’ll never do ______ again. So I can’t.

Basic disclaimer: I’m not telling you to ignore your medical professionals advice, but I can tell you that there’s definitely some merit in getting a second opinion. Do your research into your professional, my criteria personal criteria is as follows:

  • Take any chance to see a sports medicine doctor over your GP, ask for a referral
  • When selecting a physiotherapist (or physical therapist for you Americans) look for someone who deals with athletes, who won’t be shocked by what you’re doing (I still remember the chiropractor who told me I shouldn’t deadlift after I told her I was a competitive powerlifter), unless they are new to the field, they should have at least one or more professional athletes as clients – for these people their body is their paycheque and they rely on the best mechanics to keep it in order. If you live in BC Here are the therapists that I refer to:
    • Soft Tissue:
      • Grant Kim – Spine and Sport, Port Coquitlam
      • Dan Bos – Abbotsford Physiotherapy
    • Spine alignment and loading issues, Concussions, Nerve-related issues:
      • Donald Grant – Catalyst Kinetics
      • Dan Bos – Abbotsford Physiotherapy
    • Nervous System Imbalances, Adrenal Issues, Overtraining
      • Jonathon Berghamer – Catalyst Kinetics
    • Eye tracking or Visual Issues/Training
      • Kevin Loopeker – Fortius Sport and Health
    • Keep in mind some of these people have extremely long waiting lists (up to 9 months)
  • If you’re having trouble with a certain issue even after seeing one or two very qualified physios or sports medicine doctors, start looking into ones that specialize with your specific joint or area of discomfort. Inherently some will be better with disc herniations, while other with shoulder impingments, be prepared to travel (within reason)
  • Never take no as an answer. If they can’t help you, they can’t help you, that doesn’t mean someone else can’t

Now just because your ankle is injured doesn’t mean you stop training completely, you still have a perfectly functioning upper body and no excuse not to use it. Always find a silver lining; shoulder is broken? leg press, seated calf raise, sprint, leg curl, lunge, back raise, abdominal work etc. Lower Back injury? Lie on a bench, brace the back, and get creative, next article will be how to train around a lower back injury, so stay tuned!

I can’t do _______ anymore because I’m too old

I hate this one. That’s your own self-imposed limitation and it’s got almost zero foundation in science. Ya maybe your chances of making the Olympic podium have dwindled but that doesn’t mean you can’t play recreational hockey or ski until you’re done with it. Take care of yourself physically with some activity outside of your sport, do some mobility work, and don’t ignore your aches and pains. The body has an amazing ability to adapt, just take a look at the studies done on geriatrics who start weight training after the age of 70, all of a sudden they are walking around, generally being a pain in the ass, and doing activities they haven’t done in years. There are 3 members over 90 years old at the gym I currently train at, and I see one of them at the rink every once and awhile still playing hockey. That can be you too, so long as you take care of yourself

There’s too much information out there, one place says to do this, another place says do that. It’s too confusing to start

I actually sympathize with this one, the internet era is an awesome time, but along with all it’s benefits comes all it’s faults, and the amount of misinformation is beyond ridiculous. The solution? Hire a coach while you work on your bullshit filter (shameless plug number 2). Pick one or two sources of information and don’t branch out until you have a solid base of knowledge, by then you’ll be able to assess different sources and integrate what works. Here are some suggestions on authors to read:

  • Bodybuilding and Physique:
    • Easy:
      • Jason Ferrugia
      • Precision Nutrition
    • Medium:
      • Josh Bryant
      • Bret Contreras
      • John Meadows
  • Athletic Preparation/Strength and Conditioning
    • Easy
      • Dan John
      • Pavel Tsatsouline
      • Michael Yessis
    • Medium
      • Mike Boyle
      • Eric Cressey
      • Louis Simmons
      • Mike Robertson
    • Hard
      • James Smith
      • Yuri Verhoshansky
      • Mel Siff
      • Cal Dietz
      • Charlie Francis

There are more than I can list, but those are some great starts, many of them have blogs, but some of them are dead, so needless to say they don’t have active blogs, although some of them have active websites run by other people dedicated to their work.

I can’t afford a personal trainer or strength coach

I can sympathize with this one as well, if you don’t have the money you don’t have the money, and fitness training is an optional expense, however, if you’re spending money elsewhere in the fitness industry and have nothing to show for it, then that’s where my sympathy runs out. Too many times someone will say “I wish I could afford a coach” and my next question is “how many supplements are you taking?”, and usually receive something along the line of “I take ____ pre-workout powder, BCAA’s, creatine, glutamine, omega 3’s, a multivitamin, and protein powder” some are taking even more. Now don’t get me wrong, supplements have their place, but they are the last 5% maybe 10%, so here we have people spending an average of $200-250 per month on the last 10% when they don’t have the first 90% covered. I guarantee you would get better results spending that money on a qualified coach, and eating a well balanced diet, and dropping every single supplement in your arsenal. So how does this relate to mentality? I’d like to think that most people know that there’s no substitute for hard work and a program designed specifically to you that adapts to your changing situation, and for the most part people understand this, but it’s all too easy to fall for the seductive marketing that the body of your dreams or that national championship is going to be sitting on the shelf at GNC for 49.99 and all you have to do is take it 2x a day with a meal.

My main point with all of these common situations is that there’s always a way to achieve your goals, they will take some small or large sacrifices on your behalf, but there’s always a way. So next time you say “I can’t” realize it’s more likely “I won’t” and decide what’s most important to you at the time; it might be netflix, but hopefully it’s improving yourself. Don’t make excuses, make decisions! Henry Ford said it best “whether you think you can or can’t, you’re right” – it really is that simple.