All I can say is, take the time to read Stephan’s post.
It’s the most well-thought-out, thorough writing on the subject that I’ve ever seen.
The Fat/Carbohydrate Hypothesis…Myth, or Fact?
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Category Archives: Hot stuff
Sour grapes, Crossfit, tabatas, and an exercise program that really helps you
I posted some articles on Facebook recently dealing with Crossfit (in particular this one, this one, and this one), and just yesterday posted an article asking “What the #$%^ is MetCon?!”
Met-Con is a term frequently used by Crossfit and people who do Crossfit to describe the Crossfit-style workout. It’s also occasionally used as a blanket term for what could better be described as “General Physical Preparedness” – a program that achieves a general level of aerobic endurance, muscular strength, and some muscular power.
As mentioned in the post above, the term is actually useless, since literally anything and everything a person does qualifies as “metabolic conditioning.” That’s the definition of metabolism. “Met-Con” sounds cool, but doesn’t help anyone to understand what is being described or promoted.
I also recently re-posted this article by a fitness guru about Tabata training. He doesn’t go into much depth, so let me explain.
Tabata (named after Japanese researcher Izumi Tabata) intervals consist of 20 seconds of maximal effort work followed by 10 seconds of rest, repeated for 7-10 total sets. Tabata developed this working on highly trained athletes, who would get close to total failure in that 20 second period.
The results are amazing. Over time the Tabata athletes’ VO2max (max oxygen volume/uptake) increased to levels beyond those achieved through any other recorded training protocol.
Crossfit began using Tabata intervals, and then a lot of other trainers jumped on board. Here’s the problem – Tabata intervals demand 7+ rounds of 20-second effort to exhaustion.
Most trainees do not have the capacity to exert an all-out effort period, let alone for multiple rounds of 20-second stints. This is not a knock against the average trainee, it’s simply a fact. New trainees don’t have the neuromuscular coordination or power-endurance to perform this protocol in any meaningful way, let alone to adequately control complex movements (like Olympic lifts) in this fatigued state.
Will it exhaust you? Yes. Will it make you feel like you are experiencing “tabata death?” Yes. Will it improve your performance over time? Maybe. As long as you don’t fry your central nervous system, or experience some sort of acute or repetitive-strain injury. And as long as your body can adapt between “Tabata” workouts.
That said, the reason for this post is something slightly different.
One of the people who commented on my Facebook posting of the articles above said that it seemed like “sour grapes.”
She’s an amateur competitive runner. She’s invested in her health and fitness. And I’m sure she knows at least one person who does Crossfit.
So I understand her reaction.
And that reaction itself is the reason for this post.
As long as the lay-public has no way to discern the deeper aspects of physical conditioning – as long as health and fitness experts continue to post articles that simply praise or blame, but offer no true education – those types of articles and posts are just sour grapes.
It is up to the competent health and fitness professionals out there to begin to educate their public about the principles of physical health (as far as we can understand them) in concrete and useful terms, that rely on accepted standards of reproducibility and logic (“science”).
Our technology has advanced to the point where – now more than ever before – it is possible for anyone to understand and interact with the deepest structures and functions of their bodies in ways that allow for feedback and meaningful correction over time.
This is the method that I use in my training, and seek to refine, constantly, and I call for all of the other health and fitness professionals out there to use the same principles in their programming – to tailor their work to each individual based on the principles of life – and to become proper educators of their client base, rather than just fad-producers or -promoters, cool-name-slingers, and/or disconnected, herd-mentality “workout” generators.
I’ve hit my limit on this post. I’ll post the best workout for you in the next entry!
What the #$%^ is “met-con?”
Met-Con – Metabolic Conditioning
Metabolic – having to do with metabolism, which is the sum-total of chemical actions that take place within the body at any given moment.
Conditioning – the state of something, or the process of changing that state.
Okay, so that’s it eh?
Well…yes, that IS it.
Sit on the couch and eat potato chips and watch TV/play video games/wait for the paleocalypse = MetCon.
Workout till you puke = MetCon.
Go on vacation and hike/bike/swim/have fun every day = MetCon.
So can I ask a favor of you folks out there in the reading-world?
Please stop calling your workout session or methodology MET-CON!
We know it’s MetCon.
EVERYTHING IS METCON.
If someone is selling you “Met-Con,” and they’re not telling you specifically what aspect of your MET their going to CON (other than you wall-met…eh…alright that’s bad, but you get my point), take your money elsewhere!
Dynamic Neuromuscular Stabilization Seminar – Seattle
I’m super-excited to announce this seminar!
The owner of Stretch PT and I have set up a two-day seminar with one of the lead physiotherapists from the Prague School of Rehabilitation on “Dynamic Neuromuscular Stabilization for Sport” that’s going to take place in January 2012.
DNS uses the principles of the neurophysiological organization of developmental movement reflexes to create dynamic locomotor stabilization in the client/patient.
Think – “hardware of human movement!”
Here’s the “official” webpage for the seminar – http://leegertrained.com/dns-seminar-seattle
The seminar is going to be at Stretch PT (across from REI), Jan. 21-22nd, from 9-5 both days. The fee for the 2-day course is $450.
Contact me asap if you want to reserve a spot!
And pass this along to anyone you think might be interested in attending!
NOTE: Attendance is restricted to trainers, movement specialists/therapists, physical therapists, and other professionals.
While you’re at it, check out this recent paper someone just sent me. Turns out the “motor programs” for different walking gaits don’t disappear, but are incorporated into new patterns that appear at the toddler stage of development!
Scott Sonnon’s TACFIT
If you’ve read my posts for a while, you know that I’m very interested in Systema (the “Russian Martial Art”) and related movement disciplines.
When Scott Sonnon came out with his TACFIT product, I had to buy it.
You see, Sonnon trained with Systema and Sambo experts in the ex-Soviet Union. His methodology is based on the things he learned during that time (along with everything that came after), and is extremely well thought out and well taught.
The TACFIT program outlines an entire progression of movements, from the most basic to highly complex. All of these movements are designed to improve the practitioner’s relationship with gravity, to increase freedom of movement, and to improve strength, speed, and power development.
The product is awesome. If you have any interest in this sort of movement discipline I won’t even tell you to go buy it. I’ll just say that you should definitely check out the page now.
How to burn massive amounts of calories – all day long
What’s the secret to the thin person’s physique?
I think I’ve figured it out.
After years of exercising, and ten years of training other people, I’ve found the single most important secret to physique attainment.
And you know what? It isn’t diet.
That is, if you have this thing, you can eat pretty much whatever you want and still achieve your physique goals.
And it isn’t even any specific exercise program.
You can exercise in the way that suits you best and still achieve your physique goals…as long as you have this thing.
What is it?
Before I tell you what it is, let me highlight two things:
1. After you read what it is, you’re going to say “I already knew that,” or “Oh yeah, right,” and you’re going to want to ignore what comes next – which is the most important part. So fight this tendency.
2. The word may be familiar to you, but the meaning is much different than you think.
So what’s the secret?
Intensity.
Now wait! Remember what I said above! Don’t just go “oh yeah, blah blah, I’ve heard of it, I already know that, etc.”
If you really do already know it, and you already have the physique (or level of performance ) you want, then yeah go ahead and leave – read a different post.
But if you haven’t already achieved your physique or fitness goals, give me another 100 words to explain.
“Intensity” doesn’t refer to a specific type of exercise. It does not mean “interval training.” Sometimes intensity demands interval training, but it does not mean that.
Intensity is a mindset that is applied in action.
In any action.
Scientific research has shown that any exercise of sufficiently high intensity will significantly increase metabolism throughout the day, burning more calories, and bring you that much closer to your physique goals.
But we already know that. And I still have ten words left to get to the real point.
Here they are:
Intensity is a mental state.
Science shows that it doesn’t matter whether you’re at 70% of your VO2 Max for 30 minutes straight, or if you lift weights at 90% of your 1-rep max, or if you lift weights at 80% of your 1-rep max.
How can this be?
Well, the body reacts the same way to a disruption in homeostasis. It has to re-balance the system. Disrupt that balance however you want – if the disruption is great enough, you’ll boost metabolism and see incredible gains.
My point here is this – you will never disrupt your metabolic balance enough until you have trained yourself how to be (think and act) with intensity.
Want to know more? Leave a comment with your thoughts below.
Can you change you life lifting heavy weights? Read on…
So I didn’t make the post on Saturday’s workout. It was nice easy 5 sets of 4 reps with 270. Whatever…
But seriously, I realized on Sunday that I definitely need to be more consistent with my protein intake. Soreness was present.
Yesterday’s (Monday’s) workout was similarly taxing. 3 sets of 4 with 300 pounds on the bar. Good fun!
As usual at 6am, Sara Dean’s bootcamp was in full swing at that time.
I remember thinking, after racking the bar on the last set, having just lifted 3600 pounds (plus warmup sets) that I’d probably accomplished significantly more work in my short 30-minute workout than the boot-campers had in their 45 minute session.
And then Sara goes and posts about women lifting weights! Perfect timing Sara!
I really appreciated her post, and the two big points she was making:
1. Lifting heavy weights has a huge impact on your body, and
2. Lifting heavy weights does not (necessarily) make women “bulky.”
The old bulk-up myth is finally dying. Thanks for putting another nail in that coffin Sara!
Finally, that same day came a new article from Chad Waterbury on T-Nation about the benefits of SIMPLE and HEAVY weightlifting programs for athletes.
Yes, many very successful sports strength coaches have used very simple, heavy programs with their athletes to help those athletes to become (and remain) superstars.
My favorite example is Charlie Francis, the infamous coach of Ben Johnson. While BJ was busted for using steroids (which is kind of a (very sad) joke…bad timing more than anything, most likely), Charlie’s methods were very successful for many other athletes as well.
Charlie advocated a 90/60 approach – either work at 90+% of your maximal limit, or explosively at 60%. Forget about the middle zone.
While that approach is obviously very tailored to sprinters (or other “power” athletes), I think it holds true for most athletes.
Strength built generally can be transferred to skill or application of that strength in life.
With any exercise you have to remember that you’re always also training the motor-skill needed to complete that exercise. When people start training “special” exercises with weights, thinking there’s going to be a carryover to their performance, they’re usually wrong. The motor skill gets learned, sub-maximal strength is built, the muscles and nervous system are getting exhausted and confused, and performance on the field or in life fades.
(By the way, my friend Aaron Schwenzfeier uses a similar mentality in his approach to strength training his athletes!)
What are the best strength building exercises? The classics, of course:
- Barbell Squats (front or back)
- Deadlift
- Bench Press
- Overhead Press
- Bent Row
- Clean & Jerk and Snatch (if you’ve got the time)
In “bodyweight only” exercises, it’d be:
- The 1-leg squat
- 1-arm pushup
- Handstand pushups
- Pullups and chinups (and 1-arm versions eventually)
- Bodyweight Rows
- Glute-ham raises
If you had to pick only ONE, of course the obvious answer is – PICK THE ONE YOU NEVER DO.
But really, if you could only pick ONE max-strength exercise with weights, I would pick the DEADLIFT.
Done properly, this one exercise, beyond anything else I’ve ever seen, corrects posture, builds total-body strength, tones the nervous system.
Some may argue that squats are better, but I’d counter with one point – squats cannot exercise the grip as well as deadlifts. Period.
Bodyweight-wise, I’d probably pick the 1-arm pushup. The entire body has to get in line to pull (or should I say, push, har har) this off.
What are the best POWER exercises for barbell/weight work?
- Clean & Jerk and Snatch (if you have time to learn them)
- Any ballistic exercise with a weighted implement:
- Squat-throw
- Overhead throws
- Shot-putting
What about with bodyweight?
- Clap-pushups
- Clap-pullups and/or muscle-ups
- Any sort of jumping (split jumps, broad jumps, stairs, etc.)
Can I pick one exercise that’s the best power-generator?
With weights, I’d have to pick a ballistic (i.e., throwing the weight) clean & jerk or snatch.
Bodyweight – gotta be the explosive-burpull.
What the hell is that?
Do a burpee with a clap pushup, when you go to jump, jump up to a bar above you and do a clap-pushup.
If you can finish 10 of these you’re in fantastic shape.
Any additions or changes you’d make to those lists?
Luna Sandals…The Best “Shoe” Yet?
Got my Luna Sandals from Barefoot Ted a while back, and realized I haven’t posted about them.
These are the best “shoes” I’ve ever worn, so far.
They are flexible, comfortable, and easy to put on (if you use the slip-on lacing style, shown here).
Thanks Ted!
Athletic Playground Celebration
If you live in the SF Bay area, you should definitely stop by the Athletic Playground in Emeryville this weekend to check out their new facility and to celebrate their second year in play!
Structure, Perception, and Behavior – Insights from Network Care
Read a very interesting article in The Journal of Alternative Health and Complementary Medicine. It’s written by Donald Epstein (the founder of Network Care), Simon Senzon, and Daniel Lemberger.
If you’ve read my previous post about Network Care and were interested to know more, you might want to seek out the article. If you don’t want to read that old post, know that Network Care is a chiropractic modality that involves non-forceful recovery of spinal mobility through guided breathing (among other things).
The article is called “Reorganizational Healing: A Paradigm for the Advancement of Wellness, Behavior Change, Holistic Practice, and Healing” (that link will download the article to your computer).
Epstein, et al., talk about the model they’ve created, called “Reorganizational Healing” (ROH). The model has three elements, The Seasons of Wellbeing, the Triad of Change, and Emotional Intelligences.
I was most impressed by the Triad of Change concept, which proposes that all experience can be viewed from three, mutually-supporting, perspectives – Structure, Behavior, and Perception.
In the video on the reorganizational healing website, Epstein describes this concept in greater detail.
Essentially, any situation in your life is supported by a structure, behavior and perception, and those three elements mutually support one another. In order to change a situation in your life, you must change the structure, behavior, and perception that support that situation.
Epstein goes a step further, explaining that one should start, or attempt change, from the place where they’re strongest. Often times, we have a tendency to want to work on our weaknesses, to make them stronger. We end up with strong weaknesses. Instead, if we can work from the positions we’re very comfortable with, we can change those first, and the others will change of necessity (since they’re all interlocked).
Take a look at the article, let me know what you think. And again, I highly recommend Network Care. Wherever you are, find a practitioner and give it a try!