Your Horrible Diet!

For the past few years I've been getting a lot of questions from people regarding the easiest ways to clean up the daily diet. Let's touch on three reasons why the American diet will lead you to an early grave and how we can improve...

1.) Too many empty calories!
We pride ourselves in consuming large portioned meals from processed food sources. Not only our these manmade foods often high in calories, they also lack nutrients required for proper bodily function and sustained energy.

Solution...Stear clear from fast food, pastries, and excess alcohol consumption. Focus on incorporating high quality natural food sources such as fresh meats, fish, fruits, veggies, whole grains, etc. Eat less for taste and more for energy! Don't have enough time to prepare meals? Supplement with a high quality meal replacement shake.

2.) We need vitamins and minerals!
Steak and potatoes will only get you so far in your journey for optimal health. The majority of the US population consumes very little fruits and veggies, nowhere near the recommended amounts. Lack of color in the diet equals lack of vitamin and mineral consumption, which greatly increases our risk for disease and chronic illness.

Solution...For starters, if you know that you're not getting enough of the essentials, use a daily multivitamin and mineral to fulfill your bodily needs. Incorporate bright colored fruits and vegetables into each meal. Not only are fruits and veggies low in calories, they pack a powerful punch of essential nutrients, especially antioxidants for immunity.

3.) We need to eat more!
That's right, the "3 Meal a Day" plan has been proven to aid in obesity. Although convenient, only eating 3 meals a day usually leaves us starving. "Starvation" leads to overeating, overeating makes us fat! Makes sense, right?

Solution...Let's shoot for 4-6 smaller, equally spread out meals throughout the day. This concept often referred to as "grazing" will help us improve digestion and speed up metabolism. In simple terms, we will build more muscle and burn more fat. I mean that is the goal, right?

A 30 Min. Workout From Hell...



Front Squats- 20 (For first set, 10 reps for 2nd set and so on)
Plyo Pushups on Steps- 20 sec.
Step Agility- 20 sec.
Overhand Throws- 10
Side Throws- 10 each side
20 Mountain Climbers, 10 SL Deadlift, and 2 Goalie Lunges for 15 Yards
Plyo Pullups- 5

No Rest Between Exercises, Repeat Until 30 Min. is Up...

Calisthenics- Strength
1 Foot Pushups- 8 (6 sec. negative)
TRX Body Saw- 8
L-Pullups- 8 (4 sec. negative)
Floor Slides- 8
TRX Side Plank Rotations- 8
Bar Slides- 8

45 sec. of rest between exercises.
Perform sequence 3 times.

The Dredded "Linear" Training Method

Weights, cardio, then maybe some abs...This may sound like a pretty familiar gym routine to most of you. In fact, this sounded a lot like my workout regimen a couple years ago until results became scarce and severe boredom set in. This common misinterpretation of a good workout program appeals to the masses, but then again, masses of people are not accomplishing shit for their hard work. This popular workout style is what I like to call "Linear Training".
What exactly is Linear Training? Well, simply put, Linear Training is any program that ignores most of the fitness principles for the sake of achieving one specific goal.

For Example:
-Jack is a 22 year old male looking to "get stronger".
-Jack searches the internet for a program that will help him achieve his goals.
-Jack finds a program that requires him to engage in strength training 3 days a week.
-Jack's program states that if he consistently works with heavier weights in the 4-6 rep range, he will indeed get stronger and "become an animal".

Month 1: Jack gets off to a good start, steadily able to "lift more weight". He feels the program is working.

Month 2: Jack's improvements are consistent. After 8 weeks, he notices that he has put on some muscle mass.

Month 3: Jack is happy with his gains in appearance and strength but he feels his improvements slowing. Week 13, Jack plays a game of pickup basketball with his buddies. He feels sluggish and manages to pull his hamstring halfway through the game.

This is a very common occurrence for most recreational athletes and it shouldn't be. Jack's injury and "sluggish" feeling during the game is a direct result of his poor training program. Although he saw improvements in size and strength, his program neglected to address other important fitness components such as flexibility, balance, and endurance to name a few. We can conclude that Jack's gains may be useless to the improvement of his health and lifestyle.

So how can we avoid the meathead approach to building sloppy, useless muscle? Here is a list to help you improve your next workout...

-Consistently adjust the intensity (weights, reps, rest periods, etc.) and duration of your workout sessions.
-Don't just focus on weights. Utilize other tools available to you such as bands, stability balls, kettlebells, medicine balls, etc. *Can't afford equipment or a gym membership? Don't forget to use your own bodyweight. There are countless exercises that can be done without any equipment whatsoever. These movements can be tougher and more effective than using equipment!
-After a few months of training, stay away from machines! Machines won't strengthen stabilizer muscles the way free movements will. At a more experienced stage, only use machines for rehab purposes.
-Stretch daily. Muscle flexibility is very important in preventing injury and maximizing workout effectiveness. Try a yoga class to enhance your stretching experience.
-Play sports? Mimic athletic movement patterns with bands, med balls, and weights. The resistance band torso rotation is a great exercise to strengthen your slapshot or bat swing.
-Focus on core movements that activate many muscle fibers throughout the body. Pushups, pullups, squats, and variations of the three are extremely beneficial for improving core strength as well as the targeted muscle groups.
-Have fun! Try a class that appeals to you or bring your workouts outside on a nice day. This will help to keep you motivated and on track to reach your goals.

Upper Body "Power", Lower Body "Plyos"

Hang Clean and Press: 4x4
45 sec. of rest in between sets
Power Rows: 3x5
45 sec. of rest in between sets

SUPER SET x3
Lumberjacks w/bands- 15 each side
Pushup Rows- 10
45 sec. of rest in between supersets

PLYOS x3
Box Jumps w/ 1 foot landing- 10 (5 each)
Lateral Hops- 10
Lunge Hops- 10
1 foot Lateral Hops- 10
45 sec. of rest in between plyo circuits

Today's Core Workout
Wiper/Scissor Combo- 15 reps
Plank Rotations- 10 reps (each side)
1 Legged, 1 Arm Plank- 30 sec. (each side)
Snake Pushups- 10 reps
Hanging Leg Raises (side to side)- 10 reps
Forearm, Knuckles, Palm (Plank variation)- 8 reps
Sliders- 8 reps

Take 1 min. of rest and repeat twice more...

Upper Body (Strength)
DB Press w/Leg Lift- 8
Sliders- 8
Med Ball Throws (Heavy)- 10
Band Press/Flyes- 16 (8 each)
TRX One Arm Row- 8 each
Dip Press and Hold- 30 sec.
Pullups w/3 sec. drop- 8

Take 1 min. of rest and repeat sequence twice more...