Tuesday, June 30, 2009

Wed. 7-1-09 WOD

Warm Up:
Shoulder Stretches
Band Rows
Band Presses

Bench Press:
Bar x 10,
50% 1rm x 8 x 2,
60% 1rm x 6 x 2,
70% 1rm x 2
5 x 4 x 80% 1rm

WOD:
(15-1)
KB-MMA Rows (each arm)
Push Ups on top of KB's

Monday, June 29, 2009

Tues. 6-30-09 WOD

Warm Up:
Squats
Lunges
High Knees
Jog 30 yrds x 2
Run 30 yrds x 2
Stretch quads, glutes, hams & claves
WOD:
1 Mile Run (Record Time)
Rest 5-10 min.
Repeat 1 Mile Run and try to beat 1 st time!

Sunday, June 28, 2009

Mon. 6-29-09 WOD

Warm Up:
Shoulder Stretches
Squats
Pole Deadlift
Pole Cleans
Pole Clean N Jerks
WOD:
4 rounds for time:
15 Clean n Jerks (Men-95lbs, Women-55-65lbs)
250 Meter Row

Friday, June 26, 2009

NO BOOT CAMP!--Metabolic Typing Seminar TODAY!!


CONGRATULATIONS!!!
Peter Schmid completed his
CrossFit Level 1 Skills Test 6-22-09



NO BOOT CAMP TODAY!!!

We will not have our regular Boot Camp class today due to our Metabolic Typing Diet Seminar. If you'd like to join us for this event please see details below:

Many of our clients have questions concerning diet, nutrition, meal planning and supplementation.

To help answer these questions we are having a guest nutritional speaker Eric Talmant come to Evolved Athletics June 27th, 2009 for a Metabolic Typing® Diet Seminar.

Start time is 10:00am

Below is a brief description of Metabolic Typing® and I have also attached an event flyer with further details. Feel free to bring friends and family to this event.

If you have questions please call 239-851-3940 or email crossfittb@yahoo.com.
Event is $65.00. Register at Evolved Athletics 16120 San Carlos Blvd. Unit 4, Ft. Myers, Fl. 33908.

Metabolic Typing ® explains why it is that a given diet/nutritional therapy works for one patient, has little or no effect on another, and can actually worsen a third. Metabolic Typing® explains why two people with the same disease require biochemically opposite approaches to get well. Metabolic Typing® explains why it is that for every book that says one thing about nutrition, you can find another book that says the opposite. Metabolic Typing® reveals why there will never be one diet that is right for everyone and why a given diet will cause one to lose weight, while another to gain weight. Metabolic Typing® explains how someone can eat organic foods, take the best supplements money can buy, exercise regularly, sleep well, and still not feel well.

These answers and many, many more will be answered by Eric Talmant, based on 25 years of research in the exciting field of customized nutrition through Metabolic Typing® and the determination of individual metabolic requirements.

For more details please visit Eric Talmant at: http://www.erictalmant.com/ , www.metabolictyping.info/

Event is $65.00. Start Time is 10:00am

Register at Evolved Athletics 16120 San Carlos Blvd. Unit 4, Ft. Myers, Fl. 33908.

Thank you,
Jeremy Barnett

Thursday, June 25, 2009

Fri. 6-26-09 WOD

Warm Up: 2 Rounds
Shoulder Stretches
Squats
Lunges
Band Rows
Band Press
Sit Ups
Leg Raises

WOD:
As many rounds as possible in 15 minutes of:
3 KB-Squats-(heavy)
6 Pull Ups
9 Push Ups

NO BOOT CAMP THIS SATURDAY!!!
We will not have our regular Boot Camp class today due to our Metabolic Typing Diet Seminar. If you'd like to join us for this event please see details below:
Many of our clients have questions concerning diet, nutrition, meal planning and supplementation.

To help answer these questions we are having a guest nutritional speaker Eric Talmant come to Evolved Athletics June 27th, 2009 for a Metabolic Typing® Diet Seminar.
Start time is 10:00am

Below is a brief description of Metabolic Typing® and I have also attached an event flyer with further details. Feel free to bring friends and family to this event.
If you have questions please call 239-851-3940 or email crossfittb@yahoo.com.
Event is $65.00. Register at Evolved Athletics 16120 San Carlos Blvd. Unit 4, Ft. Myers, Fl. 33908.

Metabolic Typing ® explains why it is that a given diet/nutritional therapy works for one patient, has little or no effect on another, and can actually worsen a third. Metabolic Typing® explains why two people with the same disease require biochemically opposite approaches to get well. Metabolic Typing® explains why it is that for every book that says one thing about nutrition, you can find another book that says the opposite. Metabolic Typing® reveals why there will never be one diet that is right for everyone and why a given diet will cause one to lose weight, while another to gain weight. Metabolic Typing® explains how someone can eat organic foods, take the best supplements money can buy, exercise regularly, sleep well, and still not feel well.

These answers and many, many more will be answered by Eric Talmant, based on 25 years of research in the exciting field of customized nutrition through Metabolic Typing® and the determination of individual metabolic requirements.

For more details please visit Eric Talmant at:
http://www.erictalmant.com/ , www.metabolictyping.info/

Event is $65.00. Start Time is 10:00am

Register at:
Evolved Athletics 16120 San Carlos Blvd. Unit 4,
Ft. Myers, Fl. 33908.
Thank you,
Jeremy Barnett

Wednesday, June 24, 2009

ONLY 3-Days Left To Reserve Your Spot

Many of our clients have questions concerning diet, nutrition, meal planning and supplementation. To help answer these questions we are having a guest nutritional speaker Eric Talmant come to Evolved Athletics June 27th, 2009 for a Metabolic Typing® Diet Seminar. Below is a brief description of Metabolic Typing® and I have also attached an event flyer with further details. Feel free to bring friends and family to this event. If you have questions please call 239-851-3940 or email crossfittb@yahoo.com.
Event is $65.00. Register at Evolved Athletics 16120 San Carlos Blvd. Unit 4, Ft. Myers, Fl. 33908.
Metabolic Typing ® explains why it is that a given diet/nutritional therapy works for one patient, has little or no effect on another, and can actually worsen a third. Metabolic Typing® explains why two people with the same disease require biochemically opposite approaches to get well. Metabolic Typing® explains why it is that for every book that says one thing about nutrition, you can find another book that says the opposite. Metabolic Typing® reveals why there will never be one diet that is right for everyone and why a given diet will cause one to lose weight, while another to gain weight. Metabolic Typing® explains how someone can eat organic foods, take the best supplements money can buy, exercise regularly, sleep well, and still not feel well.

These answers and many, many more will be answered by Eric Talmant, based on 25 years of research in the exciting field of customized nutrition through Metabolic Typing® and the determination of individual metabolic requirements.

For more details please visit Eric Talmant at: www.erictalmant.com , www.metabolictyping.info/
Event is $65.00. Register at Evolved Athletics 16120 San Carlos Blvd. Unit 4, Ft. Myers, Fl. 33908.

Thank you,
Jeremy Barnett

Tuesday, June 23, 2009

Wed. 6-24-09 WOD

Warm Up:
Shoulder Stretches
Squats
Single leg/arm touch downs
Deadlift warm ups- Bar x 10, 50% 1rm x 9 x 2, 60% 1rm x 8 x 2
WOD:
5 rounds for time of:
7 Deadlifts 75% 1rm
21 Double Unders or (50 single Jump Ropes)

Monday, June 22, 2009

Tues. 6-23-09 WOD

Warm-Up:
Sqauts
Lunges
High Kness
Lateral Shuffles
Jog 30 yrds
run 30 yrds
Stretch quads, glutes, hams & claves
WOD:
Sprints
Complete sixteen (16) 90 yard sprints.

*Rest 45 seconds between sprints. *Each person has specific times to complete the sprints in. If you do not perform a sprint in the given time take a penalty.
Each penalty is equal to 10 burpees.
Advanced - 9 to 10 seconds
Intermediate - 11 to 12 seconds
Beginner - 13 to 14 seconds

Sunday, June 21, 2009

Mon. 6-22-09 WOD

Warm Up:
Shoulder Stretches
Squats
High Knees
Lunges

WOD:
50-KB 2-Hand Swings
50 Jump Ropes
25/Side KB CNJ
50-Jump Ropes
25/Side KB Front Squats
50 Jump Ropes
25/Side KB High Pulls
50-JumpRopes
50-MB Overhead Slams
50-Jump Ropes
25/Side MB Rotational Slams
50 Jump Ropes

Total=600 Reps






P.S. There's still time to register for our Metabolic Typing Seminar on June 27th.
Early registration has ended.

Registration is now $65.00

HURRY & SIGN UP NOW!!

Saturday, June 20, 2009

The Biggest Workout Mistakes People Make

The Biggest Workout Mistakes People Make

August 19, 2008  

bike cardio

Do you even know if you are burning fat for fuel?

I see it in every gym, people giving 110% doing some of the craziest things. People spending hours and hours in there daily for 7x a week, yet they look the same month after month. Clients spending $1000/month on private training yet their trainer has them doing stuff that is not even related to what their goals are. What is going on? There are more people working out nowadays, belonging to gyms, hiring personal trainers, buying supplements, on so called “diets”, and yet the results are not showing! Sadly it seems most people are making so many mistakes when it comes to training, yet they just keep right on trying. If we can see what we need to be doing, and more importantly what we don’t need to be doing….then maybe the results will start to finally show!These are the biggest workout mistakes that I see today:

  • Focused on How Many Calories are Burned Working Out: Honestly what does this matter in the overall scheme of the whole day and fat burning? Assuming that fat burning is your goal, does that mean doing more and more exercise just burns more and more fat? NO! Who said you are even burning fat in the first place? What about stored glycogen? What about breaking down muscle? What about that subway sandwich you had an hour ago? Really this mentality is what is keeping most people from focusing on what matters, your eating! Diet/Nutrition is where 85% of your results come from and will even tell the body hormonally when to burn fat, and when to NOT burn fat. Forget how many calories you are spinning away, you don’t know what is really going on inside of you. Prime your body for all day fat burning and use your workouts as the right hormonal trigger for it.
  • More is Better When it Comes to Working Out: This goes hand in hand with thinking that you are burning more fat with more exercise, which is not true. Not too mention the more people workout, the lower they drop their blood sugar and if they go too hard and go into a hypoglycemic state guess what will happen, they will rebound with sugar cravings and most likely end up drinking/eating more calories than they even burned in the first place. Not too mention the increase of cortisol you will get from extended workouts (over 45-60min) that will start to break down and use muscle as fuel. Also when it comes to resistance training, I see people wanting big muscles yet they do the same workout 4x a week. How is your body supposed to grow muscles if you keep breaking them down and never give them time to grow? Remember the saying that “muscles do not grow in the gym”. So resistance train a few times a week, then go home and eat and sleep to grow the muscles. How do you expect the build a big house (muscles) if you keep smashing it down during the construction period?
  • Carb/Sport Drinks are OK Before, During and After a Workout: This could be titled instead“don’t believe everything you see on TV or read in advertisements”. If you look around you would think that you need Gatorade all day long (did you know they have an AM version? Are you kidding me?). So you have people working hard on a bike, rowing machine, treadmill (whatever) and then drinking a sugar drink for more energy? Ok, if you are an athlete and are training for increased endurance or power during a 3 hour workout and need ongoing fuel, then maybe you need something….but if you are the average person trying to burn fat and pumping sugar into your body in the process…..you are somehow expecting the rules of fat burning to not apply to you! Forget the workout drinks, drink some water and go burn some fat instead…..well that is only if your diet is also on target to allow you to.
  • Not Lifting Heavy Enough: Whether it is women afraid to get bulky muscles (won’t happen), magazines saying you need high reps to “tone” (which is a fancy word for burning fat around a muscle….which doesn’t happen lifting something 50 times), or just people afraid to challenge their muscles for safety reasons. Hands down you get the best results for strength and muscles when you lift in a range of 5-10 reps. So if you are new to exercise, hire a trainer to show you how to properly and safely lift. Exercises and heavy weights do not hurt people……people doing all the wrong things hurt themselves! So forget all those magazines with 40 reps of some lying side leg lift…..go do some lunges and eat right and you will be more tone than anyone reading those magazines….as those people tend to have a lifetime subscription for a reason.
  • Having No Real Set Plan (aka “Winging It”): While you don’t need anything overly complicated, you do need to have a plan. Whatever it may be, you need to know if you are progressing in your workouts and not just doing whatever exercises you “feel” like doing. That and you need to keep your rest periods short to get through your workout in 30min (40max). If you can’t get a workout done in 30min, you need a new plan! Most people at the gym are socializing and trading facebook profiles, and they also stay there for hours and look the same month after month. Do your workout, have a plan, get out of the gym and get on with your life……as life should be more than just working out.
  • Using the Whole Maze of Gym Machines (Just because it is there): Just because a gym has 100 pieces of equipment to target your calves and rear deltoids….doesn’t mean you need to use them. In fact all you need is a few pieces of free weights and you get done all the exercises that really count. All the rest are just there to keep memberships up and to keep people coming back. Forget isolation exercises and focus on the basic compound movements (listed below). Machines may help people will some movements but overall you don’t need 95% of what is in a commercial gym nowadays.
  • Mentality that You Need a Gym to Get in a Good Workout: This is probably the worse mental mistake people are making. Say you don’t have time to get to the gym, or are on the road travelling, or whatever other excuse you want to use…..so does that mean you can’t workout? NO. But many people will not because the gym is seen as the only place that they can workout. The gym industry is a tragedy in the sense that they make most their money off the 90% of people who sign up, show up for a week or two and then come back like 3x in the next year….yet get billed monthly. If you knew the break even point on membership for gyms you would probably laugh (as a small gym may need 500-1000 members, and a bigger gym 10,000+). You don’t need a gym to go run a trail, do some pushups on your living room floor, lunge across the kitchen, take the stairs at work, do some pullups at the park on the kid’s monkeybars, or whatever. No more thinking you need the gym….the gym may need you, but you don’t need it!
  • Spot Reduction and Isolation Movements are the Focus: Want big triceps? Do some heavy dips. Want big biceps? Do some heavy chinups. Want big calves? Sprint! While you can add in some isolation movements in a workout if you like, they should be at the end and all done within 10minutes. The bulk of your workout (whether you goal is fat loss or gaining muscle) should be with compound body movements (see a pattern here?) like squat, deadlift, overhead press, pullups, etc. Isolation movements are for bodybuilding magazines to keep writing about so they can sell new subscriptions for years to come. Want abs? Then hold something heavy over your head and brace it with your abs….or do a plank. Forget the situps and go focus where it matters….with your eating.

Ok so we have gone over alot of mistakes people make, but now what are some of the solutions then? It’s easy…..keep it simple and focused and consistent…..results will follow!

  • Eat Real Whole Foods to Burn Fat and Exercise will just Accelerate it: We know that eating whole non-processed foods are the best way to burn fat and gain muscle. Eat whole food proteins, healthy fats, veggies, fruits, nuts….and skip the breads, cereals and other processed foods. You need amino acids, vitamins, minerals and many other nutrients available in plenty with whole foods for maximum fat burning and muscle building. Eat a diet of whole foods, forget the stuff that is destroying your body (esp sugar!)
  • Keep Your Main Workouts Short and Intense: It doesn’t matter how many calories you burn during a workout, what does matter is how much fat you can burn all day! Short and intense workouts are not only great to stimulate fast twitch muscle fibers but to also get the right hormones going (such as GH) to burn fat and build muscles. Keep your rest short (30 sec) between your sets if you are lifting weight and add intervals before any cardio session. Doing that along with proper eating will get amazing results.
  • Have an Active Lifestyle, Go Play! Life is fun! So go play with your friends, dog, kids or just off by yourself. Go hiking, biking, walking, rowing, dancing, boxing, frisbee in the park…..whatever you find fun and interesting. Some of the best bodies you will ever see are people who are very athletic and active (and may not even have a clue how to lift weights and workout). Enjoy what you do and chances are you will do it for a long time to come (and probably live longer because of it)
  • Keep Your Workouts Simple and Effective. Focus on Movements that Count: I always say get in-get out in 30min. If you can’t get a good workout in 30min, then you need to rethink what you are doing. More is not better when it comes to resistance training, smart is better! You don’t need some super secret Russian-East German Progressive Overload training system from 1965 either. The basic full body movements like squat, lunge, pushup, bench, pullup, bent rows, overhead press, cleans, snatches, and deadlifts will get your more bang for your buck if you challenge yourself and keep the progress going. I don’t care if you do 5×5 or 3×10s. Do them with intensity and with heavy enough weights and then go eat and recover. You can add in secondary movements at the end of your workouts (like arms or planks for abs) but they are not the main focus. Results are simple yet we think we need a super complicated program to get them. Don’t get “paralysis by analysis”, just take action and modify as you go. Need more help for what to do for workouts? Well guess what….your solution is now here.
  • Stop Listening to Advertisements and Magazines: You don’t need a gatorade, you are not training for 4 hours a day like a professional athlete, there is no such thing as spot reduction no matter how many ab crunches you do (or whatever ab-infomercial tries and sell you on). Advertisements and magazines are there to sell you on something, just remember that.
  • Do Your Workouts Anywhere and Just do Something Daily: Have some fun and make fitness a part of your daily lifestyle! Think you can’t get a good workout at home or at the park? Think again…..all you need is your body and a way to make it move and work the muscles. Pushups, pullups, squats, lunges, planks, dips…lots of things to do. You can also use minimal equipment and bring it with you like some dumbbells, kettlebells, set of bands and use simple equipment outdoors like a playground, set of rings or bodyweight bars (as seen above). Do it in your backyard, on your porch, in your garage…wherever!
  • (Re)Read these Posts: I made these a while back to help people know what really matters, and it helps to keep re-reading and seeing where you need to focus on for results: Fat Loss 101 andMuscle Building 101.


So there you have it. All the things you need to be successful in your workouts. Again remember the most important things are to focus on eating right, keep your workouts simple and intense, do the major movements with resistance, and then just keep active and consistent with your workouts. Before you know it, months will pass and you will be amazed at where you are! So start today with something….and most importantly just enjoy your fitness lifestyle! Go Play!

Above photo by sirwiseowl

  

Friday, June 19, 2009

Sat. 6-20-09 BOOT CAMP

Sat. 6-20-09 BOOT CAMP:

KB Training (1 min., 30 sec. rest, 3 rounds/exercise)

KB Swings Single Arm (Goal=20 / min. / side)
Push Ups (Goal=30 reps)
KB Front Squat Single Arm (Goal= 30 / min. / side)
KB Push Presses Single Arm (Goal=20 / min. / side)

Then Complete 2 Rounds:
KB Carry 1 lap around bldg. (men 40-60, women 20-40)
20 Burpees


P.S. Don't forget to pre-register for our Metabolic Typing Seminar on June 27th. 
Early registration is $50.00/person. 

Pre-registration END date is Saturday 6-20-09.  
All other registrations after June 20th will be $65.00.

HURRY & SIGN UP NOW!!

Zach Evenesh--Straight to the point


1. You can’t get stronger. Add weight to the bar and crank the tunes. Stop being scared of the weights.

2. You can’t gain muscle. You’re not training hard enough, period. You train like a wussy and eat like a bird, enough said.

3. You think dumbbells can’t do the job. I have a 150 lb dumbbell in my gym. If you can snatch it, clean & press it, floor press it, row it, carry it and swing it, you ARE a strong MoFo! Dumbbells work, and if they don’t work, it means you ain’t workin’ hard enough.

4. You keep looking for the “Secret Sauce”. Stop looking for the secret supplement. You won’t find results in a bottle or a jar. Earn it, SON!

5. You have NO passion for strength and muscle. If you don’t love the iron you will NEVER gain strength and muscle as fast as the next guy who loves wrapping his hands around a heavy barbell or dumbbell.

6. You’re a Quitter. Push yourself to the limit. Train hard. Stop popping zits in the mirror and checking your hair. The set ends when you have pushed past your limits.

7. You use a cell phone while training. Do you check text messages or take phone calls when training? You SUCK!

8. You don’t Deadlift. This exercise ain’t pretty. Squat down, grip it and rip it. And NO, the leg press is not a substitute!

9. You don’t Squat. Putting BIG weights on your back is no joke. Squatting heavy AND for high reps will shock your body into new growth.

10. Your stomach always hurts. If you eat like shit your stomach will always bother you. Stop eating like shit and do what needs to be done to improver your fitness. If not, you will always be nauseous. Get in shape and commit to yourself. And guess what, sometimes you just might throw up. Oh well.

That’s my rant.

I’m tired of the half assers and tired of the free loaders.
I’m tired of the quitters, the whiners and complainers.
Tired of the jealous assholes who feel entitled to everything.
It’s called WORK.

Step up, train hard, work hard and get your hands dirty.
Till the next time…
–Z–

Thursday, June 18, 2009

Darrell 500 lb. Deadlift

Darrell 53 Years Old
Evolved Athletics Powerlifter
500 lb. Deadlift

BIG D & Nelson 500 lb. Yoke Carry 50 Feet

BIG D & Nelson:
500 lb. Yoke Carry 50 Feet
BIG D: 10:48 (Seconds)
Nelson: Practice

Fri. 6-19-09 WOD

Fri. 6-19-09 W.O.D.:

W.O.D.: 4 Rounds Best Time
1 Lap Around Bldg.
Row 200m.
Sandbag or KB Carry to end of drive and back
20 MB Rotational Slams


P.S. Don't forget to pre-register for our Metabolic Typing Seminar on June 27th. 
Early registration is $50.00/person. 

Pre-registration END date is Saturday 6-20-09.  
All other registrations after June 20th will be $65.00.

HURRY & SIGN UP NOW!!

Wednesday, June 17, 2009

Lisa's Testimonial-Youth CrossFit Summer Program

For anyone that wants to get their kids in shape this summer...check this out. 

 

I have Emily (11 yrs. old, but loves to work out already) and Michael (14) both signed up for the first session and just Michael for the second session (Emily has other camps that coincide with the dates).

 

I started working out here at Evolved Athletics doing the "CrossFit" training in February and sooooo LOVE it!!!  I'm amazed at how much stronger I've become in just five months...I guess the same old routine I'd been doing at the Omni wasn't doing as much as I thought!!  I like the quote in this flyer that says, "Routine is the enemy of progress".

 

Also, if any of you are interested in a new and challenging way to workout, you should check out the gym for yourselves as well.

 

Hope everyone is doing well and enjoying the summer so far.  

Love to you all, Lisa Potts 


Youth CrossFit  Summer Program

 

Evolved Athletics is now offering a youth Fitness Program for boys and girls ages 12-18. The curriculum will be based on the importance of a healthy diet and on our most popular program "CrossFit Thoroughbreds".

 

CrossFit Thoroughbreds is a unique blend of athletic conditioning, Olympic lifting, power lifting, gymnastics and various forms of high intensity cardiovascular training rolled up into a 30-45 minute intense workout. Everyday is something completely different, challenging and fun.

 

Never the same boring routine twice.

 

Remember this: "ROUTINE IS...The Enemy of Progress"

 

 

Programs will be held: Monday, Wednesday, and Friday:

Ages (12-14): 10:00am-12:00pm

Ages (15-18): 2:00pm-4:00pm

 

Tuesdays and Thursdays will be open for one-on-one training and Sport Specific Training!

 

Session 1: June 22nd – July 17th

$350.00

Payment and Registration Forms due by June 19th

 

Session 2: July 20th – August 14th

$350.00

Payment and Registration Forms Due by July 17th

 

If You Register  for Both sessions by

June 19th you will receive $100.00 off!

 

Call for prices on individual sessions 

and sport specific training!

 

 

Evolved Athletics is located at:

16120 San Carlos Blvd. Unit 4 Ft. Myers, Fl. 33908.

239.851.3940  www.cf-tb.com  crossfittb@yahoo.com


 

Tuesday, June 16, 2009

Wed. 6-17-09 WOD

Wed. 11-5-08 W.O.D.:

Warm Up: 2 Rounds
Shoulder Stretches
Squats
Front Squats with Practice Bar
Band Rows
Band Presses

W.O.D.: 20-15-10
KB- Front Squat
KB Single Swing
KB-Single Arm Push Press
KB-Single Arm OH Squat


P.S. Don't forget to pre-register for our Metabolic Typing Seminar on June 27th.
Early registration is $50.00/person.

Pre-registration END date is Saturday 6-20-09.
All other registrations after June 20th will be $65.00.

HURRY & SIGN UP NOW!!

7 Father's Day Fitness Tips

7 Father’s Day Fitness Tips

Though Father’s Day should be a time for celebrating what our father’s have sacrificed to allow us to lead the lives of our dreams, to me it’s more of a rude awakening.

Look, I hate to be Debbie Downer, but someone has to say something already.

Our father’s are now in the worst shape of their lives, many suffering from a very scary condition called Metabolic Syndrome X.
One of the main indicators of someone who has metabolic disorder is abdominal obesity, as clearly demonstrated in the picture above. The scary part is that many of our father’s look just like this!

190px-obesity6

Please read below for an excellent description of Metabolic Syndrome from www.MedicineNet.com:

What is metabolic syndrome?

An association between certain metabolic disorders and cardiovascular disease has been known since the 1940s. In the 1980s this association became more clearly defined and the term metabolic syndrome (also known as syndrome X or the dysmetabolic syndrome) was coined to designate a cluster of metabolic risk factors that come together in a single individual. In more current times, the term metabolic syndrome is found throughout medical literature and in the lay press as well. There are slight differences in the criteria of diagnosis - depending on which authority is quoted. Regardless, the concept of a clustering of risks factors leading to cardiovascular disease is well accepted.

The main features of metabolic syndrome include insulin resistance, hypertension (high blood pressure), cholesterol abnormalities, and an increased risk for clotting. Patients are most often overweight or obese.

Insulin resistance refers to the diminished ability of cells to respond to the action of insulin in promoting the transport of the sugar glucose, from blood into muscles and other tissues. Because of the central role that insulin resistance plays in the metabolic syndrome, a separate article is devoted to insulin resistance.

How is metabolic syndrome defined?

The definition of metabolic syndrome depends on which group of experts is doing the defining. Based on the guidelines from the 2001 National Cholesterol Education Program Adult Treatment Panel (ATP III), any three of the following traits in the same individual meet the criteria for the metabolic syndrome:

1. Abdominal obesity: a waist circumference over 102 cm (40 in) in men and over 88 cm (35 inches) in women.

2. Serum triglycerides 150 mg/dl or above.

3. HDL cholesterol 40mg/dl or lower in men and 50mg/dl or lower in women.

4. Blood pressure of 130/85 or more.

5. Fasting blood glucose of 110 mg/dl or above. (Some groups say 100mg/dl)

The World Health Organization (WHO) has slightly different criteria for the metabolic syndrome:

1. High insulin levels, an elevated fasting blood glucose or an elevated post meal glucose alone with at least 2 of the following criteria:

2. Abdominal obesity as defined by a waist to hip ratio of greater than 0.9, a body mass index of at least 30 kg/m2 or a waist measurement over 37 inches.

3. Cholesterol panel showing a triglyceride level of at least 150 mg/dl or an HDL cholesterol lower than 35 mg/dl.

4. Blood pressure of 140/90 or above (or on treatment for high blood pressure).

And though Metabolic Syndrome affects more women than men, there is certainly no shortage of men 40 years and older who have that “deadly beer gut” that literally makes them a ticking time bomb for a slew of serious medical conditions.

But there is good news amongst this frightening reality: The most common cause of metabolic disorder is of course a vicious combination of a lack of exercise and poor diet.

See below for the top 7 fitness tips to help save our father’s lives:

1.) Lay off the Brewskis

kaiserbeerfasstypbottle
It’s no wonder why our dads have more of a keg for a gut than a six-pack. See below for the best way I know of explaining how detrimental alcohol can be on your body composition:

How Alcohol Makes You Fat

-Alcohol first passes through the esophagus as it travels to your stomach.

-From there, 20% of the alcohol is absorbed immediately by your bloodstream.

-The remaining alcohol travels to your intestines and is absorbed from there.

-The alcohol in your bloodstream then travels directly to your liver. It is here that
the body breaks the alcohol down, something that is absolutely essential since
alcohol is toxic to the body.

-Alcohol brakes down into acetate and acetaldehyde which IMMEDIATELY
signals to your body to stop burning fat. Even worse, another waste product of
alcohol, acetyl CoA, actually starts to make more body fat.

If you booze, you WON’T lose fat!

What Does this Mean?

-Your body can only effectively process 0.5 to 1 ounce of alcohol per hour

-How much damage? A 12-ounce beer contains about 0.6 ounces of alcohol. If
you consumed 5 of these, your body would be inhibited from fat burning for up to
6 hours. This is aside from the fact that your body will actually be storing fat
during these 6 hours! The more you drink, the longer your body is inhibited from
burning fat in addition to a greater fat build up from excess acetyl CoA. As you
can see, one day of binge drinking can set you back days if not a full week when
it comes to fat loss!

-What’s the worst-case scenario? Mixing alcohol with sugary beverages
promotes even further fat gain due to the resulting insulin surge that triggers fat
storage (e.g. regular beer or cocktails mixed with regular soda and/or fruit juice)

The Bottom Line

If you want to be lean, you must minimize ALCOHOL consumption!

If you must drink:

a.) Choose wine or hard liquor and “light” beer
b.) Limit alcohol consumption to 1-2 days per week with a 1-2 drink per day max

References:

Campbell and Volek, “TNT Diet: Targeted Nutrition Tactics”

2.) Quit being such a pansy and work your lower body

Most dads just want to do the typical meathead workout that emphasizes the upper body only. If you are going for the Johnny Bravo look where you are built up top with chicken legs for wheels, then keep doing what you’re doing.

johnnybravo3

However, it is important to note that strong, muscular legs are the key to torching your gut. After all, the majority of your body’s muscle mass, and thus metabolism, is contained within your lower body. Not working your legs is like going to a gun fight without a gun, and here’s why:

a.) Training your whole body (legs included) not only helps you burn more calories each workout, it also maximally depletes your body’s glycogen stores (the sugar in your muscles) to allow for more total body fat burning

b.) The more lean muscle mass you have in your lower body the more calories your body will be burning 24-7-365 outside of your workouts

c.) Whenever you work your legs you generate the largest increases in natural anabolic hormone levels which translates into more total body muscle and less ugly, unwanted body fat

So if you want better abs, you better start using those legs! This can be easily accomplished with 3 total body workouts per week that train your upper body, lower body, and core within the same workout.

3.) Do something besides bench presses and curls

Look- I get why guys don’t want to train their legs. Unless you are wearing a speedo, no one is going to see them! So there is simply not as much motivation to put the time and effort into your lower body as there is for your upper body which is always on full display at the beach or poolside.

bicep_curl_ending_positionmachinebenchpress1
Nothing beats a little chest and bi’s baby!

However, if you are trying to develop a really nice upper body, you need to start venturing outside the realm of bench presses and curls. Don’t forget, you do have muscles on the backside of your body too!

In fact, your lats (the wings that extend from your arm pit to the bottom of your rib cage) are the biggest muscles in your upper body and when developed they really help promote that V-shaped torso that both makes your waist look smaller and your wife happy ;)

200px-thewayofthedragon1972bruceleeflexfrontBruce Lee- The Lat Master Himself

Start doing at least the same amount of pulling as pushing (if not more) unless you want to end up like the Hunchback of Notre Dame.
uglyoz2

Quasimodo did way too many bench presses and curls… not too sexy!

Lastly, only do isolation movements like bicep curls if you have extra time after your main workout. Compound movements like rows and pull-ups work your biceps just as hard and since they allow for the use of heavier loads, they also provide a better growth stimulus to maximize results in minimal time.

4.) Don’t eat like those idiots from NutriSystem

Here’s my take on how NutriSystem was created:

“I’ve got an idea for an incredible product and marketing campaign:

Let’s gather a group of genetically gifted former professional athletes that have put on some pounds since ending their playing days. We’ll have them all get their asses kicked by top personal trainers while following a restricted calorie diet so we lean them out real nicely.

But then we lie to the overweight male coach potato consumer and tell them that they got these results from eating the same food they are currently eating- you know, pizza, lasagna, sweets, etc. Except we’ll make the meals the size of a dime so they can still technically eat what they want and lose weight at the same time.

To make it even better, we’ll pre-package all of their meals for them to buy from us so these lazy bastards don’t have to do anything besides nuke it up and eat it!

We’ll make millions!”

marino-story1
Laces Out Dan!

Well, that’s exactly what has happened- thousands of sports-loving, ESPN-watching dads have been swindled to buy into this gimmick that you can eat whatever you want and still lose weight without exercise- because Dan Marino did it!

Look- if you honestly think you can keep eating the same foods that got you that gut in the first place, then I’m not sure how much more I can help you. And yes, there is portion control within the system, but to me it’s a like a big terd versus a small terd… IT’S STILL A TERD!

5.) Accept the fact that you probably need some professional fitness advice

One of my superstar clients lost 105 lbs of fat. He’s a busy executive and father of 4 in his 50’s and he spent 20+ years doing everything wrong from both a training and nutrition perspective until he met me. I interviewed him one time and asked him what his best advice was for people that are in the same position today as he was before he transformed himself and this is what he said:

“What you don’t know will hurt you, but what you think you know will KILL you!”

michael-koss-after
Seek out a fitness expert like busy dad Michael did and get life-changing results!

Dads- quit being so stubborn and macho. It doesn’t make you any less of a man to hire a personal trainer or join a boot camp because your wife and her lady friends do it. In reality, your wife (and women in general) are simply smarter than you because they effectively outsource their fitness needs to an expert whereby you try to re-invent the wheel on your own with little to no results.

If you want to lose your gut, follow the lead of the ladies ;)

6.) Make the time for a 5-minute warm-up

You simply can’t afford to NOT warm-up. It’s like pushing the pedal to the medal in the dead of winter in your frozen car- things just don’t work right and you’re not going anywhere.

jx2ctyhp
A cold body, like a cold car, doesn’t run on all cylinders

It only takes about 3-5 minutes to lengthen your muscles and lubricate your joints to best prevent injury and ready your body for a more effective workout, so don’t skip the warm-up!

Below is a great 5-minute body weight warm-up we use in our boot camps:

Alternate between 50 s of work and 10 seconds of rest for each exercise in the following warm-up circuit:

1- Stationary Running
2- Jumping Jacks
3- Lunge, Reach and Twist (left leg)
4- Lunge, Reach and Twist (right leg)
5- Push-up Walkouts

7.) The “no pain-no gain” attitude will leave you a bitter, crippled, and grumpy old man

The “no pain, no gain” methodology is quite possible the most abused practice in fitness. Pain is a good thing as long as it’s the right type of pain as outlined below:

When exercise BURNS YOUR MUSCLES that’s a good pain- this means you are pushing past your comfort zone to inspire change, working with intensity to torch calories and build muscle, and burning sugar so your body can burn fat for hours and hours after your workout.

When exercise HURTS YOUR JOINTS that’s a bad pain- it means you are quickly wearing down the structural integrity of your joints and will soon be unable to do anything without pain or stiffness. This is most often caused by a combination of using too heavy of loads, poor exercise form and technique, strength imbalances, and lack of mobility and/or flexibility- more reason to heed Tip#5 and seek professional help!

I have worked with too many dads who have beaten their bodies down and nothing’s more depressing than a dad who can’t play with his kids or participate in recreational activities with his buddies. Do yourself and your family a favor and stop being such a meathead when it comes to exercise. Exercise doesn’t have to hurt to get results and nobody wants another grumpy AND injured old man ;)

warner-image-mptvnet-grumpy-old-men-1993

Happy Father’s Day! I love you Dad. You mean everything to me ;)
Crank it!

BJ

PS- If you are a father who is ready to make some changes, please make a comment to this blog post below to let the world know about it ;)

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