It's been a while since I gave a random posting, so here goes!
- My good friend and I-FAST trainee Justin Ware is doing big things. He's really buckled down since August and is moving and feeling better than I can ever remember. He can deadlift from the floor pain-free and while maintaining a neutral spine. This boy has some of the stiffest hips I've ever seen, so that's no small feat. And his chronic shoulder pain is clearing up as his upper back and serratus are really coming around.
This past week, we got him started on the Warp Speed Diet, and I paired it with programming to help him lose body fat while continuing to improve his movement and alignment. I got a text from Justin this morning that he's already down 9 pounds. Stay tuned for the end result.
- Since I haven't been keeping up the training log, I figured I would post some updates here. My training is going quite well, and the body is feeling good. I'm pretty sore today from Saturday's workout; I pulled a PR reverse band deadlift of 675 pounds, so I'm feeling pretty good about that. It wasn't pretty, but then again, most PR's aren't. I have no clue what that translates to in the real world, so I'm thinking about throwing on a cheater suit sometime soon to see where I'm at. I need to get to work on my hamstrings via some glute-ham raises first, though.
- While I just updated the website a little over a year ago, we're going to do it again as I'm still not really happy with the layout. I've hired on a kick-ass designer, and I think the new look and feel is going to be really sexy. I'm hoping to have this up by the first of the year.
- Dave Tate mentioned on his Facebook page that he's going to be offering a one-day business seminar in Ohio on December 13th. If you are in business, you should attend. I think this is going to be a great event.
- I have some really good interviews coming in, so be on the lookout for some kick-ass newsletters in the near future. If you need to sign-up, just go to my home page at www.RobertsonTrainingSystems.com.
I think that's it for today. Have a great Monday and train hard!
Stay strong
MR
Showing posts with label Fat Loss. Show all posts
Showing posts with label Fat Loss. Show all posts
Monday, November 3, 2008
Tuesday, October 21, 2008
New Stuff from MR
I've got a ton of programs to write today, so I'm going to keep this brief. Here's some new material from moi that you might not have seen yet.
Bulletproof Your Knees - An Interview with Inga Yandell (located on pages 66 and 67)
This interview is geared toward a more lay population, with an emphasis on women's knee health.
Foundational Fat Loss - Published at FigureAthlete.com
A bare-bones, stripped down fat loss article. Don't expect anything revolutionary, just some of the basic rules and principles that need to be applied to get the ball rolling.
I hope everyone is having a great week. Enjoy!
Stay strong
MR
Bulletproof Your Knees - An Interview with Inga Yandell (located on pages 66 and 67)
This interview is geared toward a more lay population, with an emphasis on women's knee health.
Foundational Fat Loss - Published at FigureAthlete.com
A bare-bones, stripped down fat loss article. Don't expect anything revolutionary, just some of the basic rules and principles that need to be applied to get the ball rolling.
I hope everyone is having a great week. Enjoy!
Stay strong
MR
Monday, September 15, 2008
Training to get lean
I had a pretty full morning today at I-FAST - Monday mornings are quickly becoming one of our busiest times.
After getting through everyone's workouts, I found myself very hungry and decided to head to one of my favorite breakfast joints, Cafe Patchou. They use free-range eggs, have all kinds of exotic fruits, and their yogurt/granola is simply out-of-this-world. But this post isn't about my gluttony and love for breakfast.
As I was driving, I saw several overweight people walking along a path here on the northside of Indy. Now I'm not a slave to any dogma, and I know that walking can be beneficial to your health and well-being. But, since they were overweight I can only assume they were doing this to lose weight - and it's simply not the most efficient way to do things.
One of the first questions I'm asked when people tour our gym is "Where are your treadmills?" I always explain to them that the way we structure their strength and energy system workouts makes the need for treadmills irrelevant. Not that they can't be useful - but for $3,000 (the minimum you're going to pay for a decent commerical-grade treadmill), I could buy several Prowlers, Airdyne's, and a whole set of kettlebells!
In fact, all of our clients did energy system training this morning, considering body comp is a priority to all of them. Instead of slaving away on the treadmill they pushed the prowler, performed KB swings, or did interval sprints on the Airdyne. I've found thus far that our clients really enjoy this kind of EST much more than "traditional" means - it's quick, efficient and brutally effective.
I'm not saying that intervals are the only way to get someone lean, but they certainly can help if integrated appropriately into a program. If you yourself are looking to get lean, be sure to check out Leigh Peele's Fat Loss Troubleshoot or Alwyn Cosgrove's and Mike Roussell's Warp Speed Fat Loss programs.
Stay strong
MR
After getting through everyone's workouts, I found myself very hungry and decided to head to one of my favorite breakfast joints, Cafe Patchou. They use free-range eggs, have all kinds of exotic fruits, and their yogurt/granola is simply out-of-this-world. But this post isn't about my gluttony and love for breakfast.
As I was driving, I saw several overweight people walking along a path here on the northside of Indy. Now I'm not a slave to any dogma, and I know that walking can be beneficial to your health and well-being. But, since they were overweight I can only assume they were doing this to lose weight - and it's simply not the most efficient way to do things.
One of the first questions I'm asked when people tour our gym is "Where are your treadmills?" I always explain to them that the way we structure their strength and energy system workouts makes the need for treadmills irrelevant. Not that they can't be useful - but for $3,000 (the minimum you're going to pay for a decent commerical-grade treadmill), I could buy several Prowlers, Airdyne's, and a whole set of kettlebells!
In fact, all of our clients did energy system training this morning, considering body comp is a priority to all of them. Instead of slaving away on the treadmill they pushed the prowler, performed KB swings, or did interval sprints on the Airdyne. I've found thus far that our clients really enjoy this kind of EST much more than "traditional" means - it's quick, efficient and brutally effective.
I'm not saying that intervals are the only way to get someone lean, but they certainly can help if integrated appropriately into a program. If you yourself are looking to get lean, be sure to check out Leigh Peele's Fat Loss Troubleshoot or Alwyn Cosgrove's and Mike Roussell's Warp Speed Fat Loss programs.
Stay strong
MR
Wednesday, June 25, 2008
Metabolic Momentum
Before I begin this blog, I must give complete and total credit for the term Metabolic Momentum to Bill Hartman - if he's smart, he'll trademark it ASAP ;)
All I know is this - for the past 2-3 months I've trained pretty hard, consistently, and ate reasonably well. My diet hasn't been 100% perfect, but pretty good overall. However, the other day I had a light training session but my diet was pretty darn bad - I don't remember what all I ate, but I know it wasn't healthy and I finished the day off with a small Blizzard from Dairy Queen (conveniently located less than 1 minute from my house).
So I put on 3 pounds at least that day - right?
That's what I would've figured - but in fact the opposite was true. I actually LOST a pound that day, bringing me to a current low of 204 pounds.
Essentially, metabolic momentum occurs when you've trained your ass off and ate really well for an extended period of time. John Berardi refers to this (or something along these lines) as G-Flux.
In fact, it's not rocket science at all - the phrase "Eat Less, Move More" comes to mind immediately. There's nothing wrong with eating carbs, or having a dessert from time to time - the key is that these are considered "treats" and don't occur on a daily basis. Couple this with a regimented and reasonably hard training program and you're good to go.
I'm not going to drone on and on about this, just understand that the further you are away from your goal, the more dialed in you have to be to accrue some Metabolic Momentum. Your metabolism is slow as molasses and you need to do everything in your power to get it rolling. Get strict about your diet and training to really crank things up.
As you get closer to your goal, you can (but don't need to) slow down and enjoy the process a little bit. I've essentially hit my goal of being in the low 200's, so unless I want to take it a notch further I'm okay with where I'm at. My metabolism is cranking pretty good, so I have a little bit more leeway in my diet now than I did over the past couple of months. In essence, it's my reward for being a good boy for a while now.
I hope this all makes sense - dial in your diet, train hard, and develop some Metabolic Momentum to help get (and stay!) in great shape!
Stay strong
MR
All I know is this - for the past 2-3 months I've trained pretty hard, consistently, and ate reasonably well. My diet hasn't been 100% perfect, but pretty good overall. However, the other day I had a light training session but my diet was pretty darn bad - I don't remember what all I ate, but I know it wasn't healthy and I finished the day off with a small Blizzard from Dairy Queen (conveniently located less than 1 minute from my house).
So I put on 3 pounds at least that day - right?
That's what I would've figured - but in fact the opposite was true. I actually LOST a pound that day, bringing me to a current low of 204 pounds.
Essentially, metabolic momentum occurs when you've trained your ass off and ate really well for an extended period of time. John Berardi refers to this (or something along these lines) as G-Flux.
In fact, it's not rocket science at all - the phrase "Eat Less, Move More" comes to mind immediately. There's nothing wrong with eating carbs, or having a dessert from time to time - the key is that these are considered "treats" and don't occur on a daily basis. Couple this with a regimented and reasonably hard training program and you're good to go.
I'm not going to drone on and on about this, just understand that the further you are away from your goal, the more dialed in you have to be to accrue some Metabolic Momentum. Your metabolism is slow as molasses and you need to do everything in your power to get it rolling. Get strict about your diet and training to really crank things up.
As you get closer to your goal, you can (but don't need to) slow down and enjoy the process a little bit. I've essentially hit my goal of being in the low 200's, so unless I want to take it a notch further I'm okay with where I'm at. My metabolism is cranking pretty good, so I have a little bit more leeway in my diet now than I did over the past couple of months. In essence, it's my reward for being a good boy for a while now.
I hope this all makes sense - dial in your diet, train hard, and develop some Metabolic Momentum to help get (and stay!) in great shape!
Stay strong
MR
Wednesday, January 2, 2008
Happy New Year!
Just wanted to wish a belated Happy New Year to all my blog readers!
If for some reason you aren't already signed up for my newsletter, you should really check out the most recent edition. We've got an exclusive interview with nutrition expert Chris Mohr, and a fat/weight loss program by Washington DC based personal trainer Josef Brandenburg.
Check the newsletter out here:
January 1st Newsletter
If you like the newsletter, be sure to visit my home page and sign up.
Stay strong
MR
If for some reason you aren't already signed up for my newsletter, you should really check out the most recent edition. We've got an exclusive interview with nutrition expert Chris Mohr, and a fat/weight loss program by Washington DC based personal trainer Josef Brandenburg.
Check the newsletter out here:
January 1st Newsletter
If you like the newsletter, be sure to visit my home page and sign up.
Stay strong
MR
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