Thursday 141120

Rowing “Megan”

From Precision Nutrition.  Thanks D for the link.

The cost of getting lean:

Is it really worth the trade-off?

Six-pack abs. Tight butts. Lean, vibrant, flawless health. That’s the image the fitness industry is selling. But have you ever wondered what it costs to achieve that “look”? What you have to do more of? And what you really have to give up?

Make no mistake, there are real trade-offs as you attempt to lose fat and improve your health. Let’s talk about what they are. So you can consider how to get the body you really want while living the life you really enjoy.

A tale of two clients

Not long ago, one of our successful clients — we’ll call him Bill — came to us with a question.

Now that he’d lost thirty pounds (going from 22% body fat to 15%), he could run up stairs and haul heavy bags of garden soil without getting winded.

He could genuinely enjoy weekend bike rides with friends. He could wear clothes he used to be able to fit into but had long given up as hopeless.

But what next?

“Don’t get me wrong,” Bill said. “I’m happy with the way I look and feel.”

It’s just that he also wanted six-pack abs.

“Oh, I don’t have to look like a cover model,” he mused. “It’s just that I’m really close to looking… awesome.”

Bill figured that with just a little extra work, and a little more time, the abs would start popping and his physique would be “finished”.

Meanwhile, another client, Anika, had the opposite concern.

She just wanted to lose a little weight, and get a little more fit.

But she worried that in order to do so, she’d have to give up everything, become a “health nut”, and make massive changes.

Changes that probably included 6 AM bootcamps, kale shakes, lemon juice cleanses, and 1000 situps a day… forever.

“No way,” thought Anika. “That’s too much work.”

Two common misperceptions

Our two client stories reflect two common misperceptions:

Myth #1:
With just a few small, easy, hopefully imperceptible changes to one’s diet and exercise routine, you too can have shredded abs, big biceps, and tight glutes, just like a magazine cover model.

Myth #2:
“Getting into shape” or “losing weight” involves painful, intolerable sacrifice, restriction, and deprivation.

Of course, neither of these are true.

Reality #1:
The process that helps you lose “the first 10 pounds” isn’t the same one that’ll help you lose “the last 10 pounds”. Indeed, it usually takes a lot more work as you get leaner.

Reality #2:
If you do aspire to “fitness model” or “elite athlete” lean, you might be surprised. Images are photoshopped for effect. Bodybuilders only look like that for competition. And achieving that look comes at a high cost; one most people aren’t willing to pay.

Reality #3:
However, if you’re okay not being on the next magazine cover and aspire to be “lean and healthy” even small adjustments can — over time — add up to noticeable improvements. Sometimes these improvements can change, perhaps even save, lives.

Do more of this (and less of that)

With that said, we’re about to share something a lot of people in fitness and health don’t want you to see.

It’s a chart outlining what it really takes to lose body fat, improve your health, move from one fitness category to the next.

Some fitness people think Read more Thursday 141120

Wednesday 120718



For time:
4 rounds of
400M run
20/18-inch box jumps
20-Barbell Thrusters

An interesting read from The LA Times

Lack of exercise kills roughly as many as smoking, study says

July 17, 2012 |  3:48 pm

People across the world are falling so far short on exercise that the problem has become a global pandemic, causing nearly a tenth of deaths worldwide and killing roughly as many people as smoking, researchers warned this week as an alarming series of studies was published in the Lancet.

Eight out of 10 youngsters age 13 to 15 don’t get enough exercise, according to one of the Lancet studies released Tuesday, and nearly a third of adults fall short. The problem is even worse for girls and women, who are less active than boys and men, researchers found.

The results are fatal. Lack of exercise is tied to worldwide killers such as heart disease, diabetes and breast and colon cancer. If just a quarter of inactive adults got enough exercise, more than 1.3 million deaths could be prevented worldwide annually, researchers said. Half an hour of brisk walking five times a week would do the trick.

Despite its deadly consequences, lack of exercise doesn’t get the same funding or attention as other health problems,  said Pedro Hallal, associate professor at the Federal University of Pelotas in Brazil and author of one of the studies.

“It gets underfunded and undervalued,” Hallal said. “But it’s huge everywhere in the world.”

In the widest study ever of the scope of the problem, Hallal and his fellow researchers found that although wealthier countries are more likely to fall short on physical activity, people in countries across the globe are getting too little exercise. The new research covered 122 nations representing 89% of the world’s population.

The affluent Mediterranean island nation of Malta, for instance, had the highest rate of adult inactivity reported in the study, with more than 7 of 10 adults failing to get enough exercise. Close behind was Swaziland, a developing country between South Africa and Mozambique.

Other countries where at least 60% of the adult population fell short on exercise include Serbia, Malaysia, Britain, Kuwait, Saudi Arabia, Japan, Argentina and the Dominican Republic. On the flip side, the most active countries included Bangladesh (where fewer than 5% of adults are inactive), Mongolia and Mozambique.The Americas were generally the least active region, followed by the area east of the Mediterranean covering countries such as Iraq, Lebanon and Saudi Arabia; countries in Africa and Southeast Asia were the most active. People age 60 or older in Southeast Asia were more active, on average, than teens and young adults in the Americas, Europe, the eastern Mediterranean and the western Pacific.

The study didn’t delve into why some countries reported much higher levels of inactivity than others, even in the same region. But Hallal said poorer countries are likely to fall behind in the coming years if existing trends continue. Exercise tied to jobs, commuting or housework — more commonly done by the poor — is waning, while leisure exercise — more often done by the rich — is on the upswing.

The Lancet also published several other studies delving into the problem of physical inactivity, including one that examined how countries might promote more exercise. It highlighted one program created in Colombia that closes off city streets to cars on Sunday mornings, opening them to cyclists and runners. Even improving street lighting can boost activity, studies from the U.S. and Europe have found.

Such measures are rare. Few countries have put money behind plans to get their people moving. Though nearly 3 out of 4 countries that are members of the World Health Organization have national plans to tackle inactivity, only 42% of those plans are funded and operational, another Lancet study found.

Tuesday 190629


500m row
20-18 in box jumps
20-20 lbs DB Thrusters

Sports Science Update: More Support For Plyos

Running is basically a form of jumping. Plyometrics is a type of exercise that is designed to maximize an athlete’s jumping ability. So it’s not surprising that past research has shown that plyometrics training enhances running performance. It appears to do so by enabling runners to rebound off the ground more efficiently, thus reducing the energy cost of running for them. 

But is plyometrics any better for runners than conventional Read more Tuesday 190629

Wednesday 090916



For time:
5 rounds of
400M run
20-18-inch box jumps
20-40 lbs Thrusters (with dumbbells…20 lbs per hand M/8 lbs F)

Megan calls for Thrusters to be done with DB, cause she’s hard like that! Sub a barbell for the DB weight if necessary…

Compare to:
TITANFIT: Wednesday 080924

Back Squat
5×5 @ 80% of 1RM

Compare to
TITANFIT: Tuesday 090901