The Answer Lies Within

Being in many different training environments throughout the last few years, I always seem to get some random questions from time to time. Most of these questions are asked time and time again by different individuals. I'd like to list and go over some of these FAQ's. The reason being, the answer's end up being very simple. Nine times out of ten, if the individual really thought about it then they would answer their own question. Here we go (in no particular order):

Q1: How do I increase my bench?

A: I'll usually respond with some questions:
-Are you bench pressing 1-2 times per week? (usual answer is every monday & hit 3 sets of 8-10 reps then do 2 flye exercises) I then tell them that 3 sets of 8-10 reps may cause their chest to get bigger in size, but it won't have much of an affect on maximal strength. I tell them they need to be performing some lower reps (under 5) to increase maximal strength and I get a blank stare. Read this post on the proper methods and percentage ranges for strength development: http://strengthcoachdan.blogspot.com/2008/11/methods-of-madness-basics-of-building.html
-The second thing I ask is: Are you performing a pulling exercise for every pushing exercise you perform? The usual answer is no. I'll recommend they do some pull ups, face pulls, lat pulldowns between sets of pressing. I get a blank stare. If you're antagonist (opposite) muscles are underdeveloped compared to the agonist, how are you going to be as stable and strong as you could be otherwise?

Pretty simple thoughts, Right?

Q2: I've really been going at it for a long time (fat loss) and I just can't seem to see my abs yet, what should I do?

A: I start by asking their current training methods and dietary protocols. What do these look like 99% of the time:
-Lighter weight/ higher repetition lifting with a "bodypart or two" per day
-45-60 minutes of steady state aerobics
-High protein, Moderate Carbohydrates, No Fats
-Stimulant based fat burning pill

What are the problems here?
-The lifting sessions aren't doing much to stimulate the metabolism with such a small demand on the muscles and there's really not much effect on heart rate since rest periods usually aren't taken into consideration.
-Steady state aerobics have been written off by almost everyone in the fitness industry. I will say there is time and a place for this type of work (recovery work, endurance athlete, and maybe very serious pre-contestbodybuilders because these guys will take anything to the extreme). But with all of the research and real world proof of higher intensity cardio, shouldn't this be the obvious answer?
What in the heck did humans do before treadmills and elipticals (if i'm not mistaken hasn't obesity and annual occurence of heart attacks gone up since these machines have come out????) Go outside and Sprint, Pace Run, Drag a sled, flip a tire, swing a sledgehammer, jump rope, you could think of a million different activities that will kick your ass more than reading Muscle & Fitness on a treadmill while you're in the "fat burning zone."

-Most people in the United States are not carbohydrate tolerant, as pointed out by Charles Poliquin. With the horrible food pyramid we have in the U.S. we've got these people trying to lose fat while INCREASING their intake of breads, cereals, etc... Now they are some great carbohydrate sources out there but let's be honest, do we really need them in the excess that the food pyramid recommends? NO, so I tell these people first to watch the types of carbs they're eating (1. vegetables, 2. fruits 3. quinoa, ezekiel products, steel cut oats, wild rice) then I'll tell them to limit the amounts and the times (breakfast, post workout)... The people I deal with usually are fine with their protein intake, but I do recommend to them to lower the carbs a bit and add in some fattier meats such as steak, bison, dark meat chicken, and eat their eggs WHOLE. Then I'll usually recommend they ditch the "no/low fat" idea. Items such as fish oils, olive oil, coconut oil, raw nuts, butter are some things I recommend they add in. oh yeah and I don't care how much water they say they drink...DRINK MORE H2o

-I'll usually tell these people that the stimulants will keep their stress hormones up and keep them from leaning out to their fullest. I'll usually recommend they switch to some green tea pre training or use a different product such as Venom by ALRI

Don't think these fat loss methods work? Well let me re-assure you...
check out the posted images




These turned out to be longer than I originally planned... I'll be back with some more FAQ's at a later time. Until then, get motivated and do work!