Cutting Weight

There is a difference between losing weight and losing size. Wrestlers, professional fighters, and any other athlete that requires weighing in will use the tactic of weight cutting. Weight cutting is the technique of losing weight, while staying as big as you can be. So when I compete in Brazilian Jiu Jitsu, I may walk around at 165, but I will cut weight down to 149. Why? Because I will still be the size of a 165lber so, if my opponent makes the mistake of fighting at his natural weight and walks around 149 and fights me, he will have a size and strength disadvantage.

If weigh ins are a day before, a fighter could easily cut weight, and gain it all back before fight time. So if I weigh in a day before at 149, by fight day I will be back up to around 163.

How does this happen? It's not pretty but a lot of people trying to lose weight will use the weight cutting tactics, which are not the same as size cutting tactics.

First try to sweat out as much water as you can. Sauna suits, saunas, steam rooms, hot showers, and tons and tons of cardio. You don't even care about how many calories you burn, just how much fluid you lose. You also try to get as much out of your bowels as you can. Lots of fiber, flushes, detox, etc. Maybe liquid diet so you can sweat it out.

The benefit to fighters is you don't lose size and you can gain your weight back really REALLY easily. Bad for people trying to make themselves leaner and smaller? You may lose weight but you won't be any smaller, and it's really REALLY easy to gain the weight back. And with this method you will ALWAYS gain the weight back.

Mindless Training

I see this all the time. People coming into the gym, putting their headphones on, or reading a book on their treadmill, or their mind is elsewhere on other thoughts outside of the gym, or they just want to hear their trainer tell them what to do while they mindlessly do it.

I call this mindless training and it serves no purpose. How can you make a mind-body connection if your mind is somewhere else and your body is doing all the work? How can you correct your form? I've seen people who have been working out or training for years and still cannot keep a straight neutral spine or balance on one foot. Some people can barely control their breathing, it's still for many an unconscious response.

You are training your whole system as a unit, if any part of it is doing something else, your system will not evolve. It's called deep practice in many circles. It's how you cultivate talent and technique. Try reading a book while checking stuff online and see how well you own the information in the book? Try the same thing with exercise. And in exercise you are being bombarded with information through all your nerves, senses, visual, hearing, and thought. How can you do that mindlessly? Who told you that was okay?

Don't train mindlessly. You are not a robot or a beast. Mindful training is the key, being engaged, there now, improving, becoming more athletic, owning the move, owning the weight, the rep count, the time, owning your own progress. Any moron can train mindlessly, only a superior being can train mindfully.

Feeding Infants

When feeding an infant, you wouldn't feed them adult food correct? You would only want to feed them something that they could digest, that would pass through their system, that was nutritious, clean, healthy, and possibly organic.

Why do we not hold our own interests on that same level? We can only save others after we save ourselves. What's the point of feeding your infant well, when as a cognizant child they see you eating all the wrong things?

The Cheetah

Is the fastest land animal! It is also one of the most feeble hunters and is on the verge of extinction. With prey dwindling, competition is rising. They can chase any animal, for a certain distance. By the time it catches up, a lot of times it no longer has the energy to kill it's prey. Nor is it strong enough to kill most prey to begin with.

Now let's say it catches up to it's prey, it kills its prey, then a hyena or some other animal comes. It normally doesn't have the strength to defend it's food after the chase, losing it's lunch to the other guy.

What does this have to do with training? Do not train like the cheetah. Always train and push yourself in a way where, even if you think you burned yourself out, you still have more in reserve. Or train with intervals. Or start your work out with speed, then end with muscle endurance or vice versa. Make other people's work outs your warm up.

Week 1 of Experiment

The Numbers:

Height: 5'6

Weight: 130

Waist (measured at the belly button): 30'

Thighs: 19' 1/2

Arms: 11' 1/4

So after 1 week we have lowered her exercise time from around 6 hours a week to 75 mins a week. Also increased her water intake throughout the day, and used recovery and icing sore muscles. Her workouts are much shorter in duration the intensity has increased. More based on resistance than cardiovascular training. She has been able to maintain her weight but lose half an inch on her thighs. She has no way to measure body fat as she owns no calipers or body fat analyzers but we can assume she dropped fat and replaced it with an equal amount of muscle, as her measurements have shown.

Track her progress: The Experiment, Day 1, Week 1, Week 2, Week 3, Week 4, Day 30

About the Author:

Sam Y. is a Personal Trainer, Coach, Performane Enhancement Specialist, Corrective Enhancement Specialist, and holds multiple certifications. He is also an avid Martial Artist, training in Brazilian Jiu Jitsu, Kickboxing, Boxing, and MMA. He is also the author of the popular fitness blog All Out Effort as well as the popular martial arts blog Inner BJJ. You can find him in the Los Angeles area personal training his clients, or at home annoying his wife, or on Facebook at his personal fitness page.

Never Stop Training

Never. For whatever reason. You will regret it. People who stop and plan to come back, never do. Wait not never, it's just most of the time it's such a long gap it's should not even be considered coming back, it's just starting all over.

People who stop training because, oh I'm busy with this, vacation, holidays, people flying in, etc. I will start up in 2 weeks or 1 week, etc. 1 week turns to 1 year turns into years and you look completely different now.

People think it's easy to lose weight because there are so many people who do it. It actually isn't difficult to lose weight. Why then are most of us not lean? Because anyone can lose weight, very few people keep that weight off, or continue to lose weight. Almost everyone overweight has lost weight before. Who can't? Few keep it off or take more off. If everyone who lost weight kept it off, our world would look quite different. For now people lose and regain and gain more.

My advice, don't stop. For whatever reason. Don't listen to yourself. Your mind lies. You promise you will be back and you won't.

Fallacies and Probabilities

Human beings are poor decision makers. They are very bad at calculating probabilities in their heads. Reason for this? They are usually persuaded by emotions and beliefs and expectations. For example, e-mail phishing scams.

Now anyone using higher logic would never fall for this. Yet it exists and rip off countless people every day. A million dollar Nigerian E-mail scam ring was just busted in So Cal recently. When I was a financial advisor, people would walk into my bank with an e-mail they printed, asking us if this was legitimate. If they e-mailed this person, they would win some lottery or get cash for nothing. We always told them it was a scam. Yet a high percentage of people would leave and give them their bank information, social security information, and send them a wire of money anyway. Why? Because it's not about how probable it was, it's about how much they wanted to believe it was true. So people fall for this all the time. It's human to want to believe something so easy, that would benefit so much. Vegas makes all of its profits on this human belief.

I was recently apartment hunting and got plenty of e-mails about great and cheap places, all I had to do was send them my personal information to get a credit report. It was an obvious scam, I knew this. Yet some irrational part of me still want to send them my info anyway, because I wanted to believe it so badly. My higher logic kicked in but still...I understand that need.

In fitness, people are also always looking for some magic cure, bullet, work out, DVD, diet, etc. Spending billions of dollars. Why? They want to believe it. People always ask me for one way, one diet, one exercise, a magic number of calories, one activity, that will get them into superior shape. Why? They want to believe it. People will use this to their advantage of course to market and sell their wares.

Be an outlier. Think outside of this box. All the proven ways have always taken work, effort, and time.

Can't

The thing about saying "I can't do something" is it is always a safe thing to say because you will always prove yourself right. "Can't" becomes a self fulfilling prophecy. Try saying "I can," or "I will try."

Hungry For Nutrition

Sometimes you feel really hungry. It's at a cellular level, your body is screaming for food. You feed it but it's never satisfied. Maybe your body is hungry for nutrients and no matter how much you eat, the type of food you are eating is not providing it with enough nutrition. So you keep eating, never being satisfied...

Day 1 of Experiment

 

So as I explained in the previous  post, my out of state test subject is running her own experiment. She gained around 4lbs over the holidays and lost it all by eating less and working out daily. Here are her current numbers:

Height: 5'6

Weight: 130

Waist (measured at the belly button): 30'

Thighs: 20'

Arms: 11' 1/4

She has never gone below 130 in all her years of working out and dieting but have gone well above it. She isn't someone who wants to lose a lot of weight, she just always wanted to tone up.  I gave her a set of guidelines, scaled back her work outs to 3 times a week instead of daily. Each week I intend to give her stricter guidelines (I don't do it all at once as to slowly build it up as habit). The focus is to optimize her eating and work outs. Whatever weight she goes up or down to, will be optimal for her. We shall see how it turns out. At no point will she ever count calories or eat less. Nor does she even have to lose weight or feel like her current body is overweight, because it's not and we don't want to build a poor self image. Just seeing what will naturally happen to her body when she is optimized. The goal is always being as lean and as strong as you can be, never compromising one for the other. I give her the rules, she tracks her own results and will send it back to me, our correspondence will be brief and once a week.

Track her progress: The Experiment, Day 1, Week 1, Week 2, Week 3, Week 4, Day 30

What Is Cardio?

Everyone says they do cardio, or is told to do cardio, so what is it? What most people do isn't cardio at all. It's distance training. They jog or run or do an elliptical, trying to go for as long and as far as they can. Trying to go longer or farther each time.

That's really a distance exercise, which does use cardio of course but true cardiovascular and cardiorespiratory exercises should increase your Vo2 max, decrease your recovery time, increase your muscle endurance threshold, increase the amount of oxygen in your blood, lactic acid treshold, etc.

To best do this, you need to do things short and intense. One is mindless, one has a goal. Never train mindlessly.

Weight And How You Look

Let's look at weight through the lens of higher logic. Now a lot of people (not everyone) only care about weight because of how they look. What they really want is to look better, and to do that they need to get smaller. Fine it is understood that lean and thin is attractive.

But like all things, there is a balance. Too far off on either side of the bell curve and you are at an unattractive extreme. There are many on either sides, very few right in the center.

So the initial idea was to look better because maybe the person is on the overweight side of the curve so they need to trim down. Or they just think thinner just looks better. It doesn't matter, the key point is, ultimately they care about looks. That's fine. Shallow but fine.

So how did that turn into your numbers on a scale? Of course weight is a good measuring tool but is not the only tool. I've seen skinny people in the gym who are so skinny, they look terrible. Pardon my language, but they look like shit. Somehow though they fixate on the idea that lower numbers on the scale means they will look better, so they go from bad to worse. They lose focus on the original goal, which is to look better.

So they look in the mirror, realize they don't look good, and fixate on weight again and its a vicious cycle for some that will make them just look worse and worse. If being really rail thin was what attractive was, I guess starving people in foreign countries are hot, or AIDs patients, or Cancer patients, or anyone who is on the verge of death is hot right?

Do you want to be super light or do you want to look good? Which is ultimately more important? Because they are not the same goal (though initially for some, one affects the other). If you look good, you look good. It doesn't matter the weight.

An analogy I could give is this, let's say you want to boil water. Boiling water is like perfection, the ideal body. So you know raising the temperature initially will bring that water to a boil. 212°F is the boiling point. So you raise the temp more and more and now you got boiling water, perfection, but you keep insisting on raising the temperature higher and longer because somehow more is better. When water boils, it boils, you can't have extra boiled water. All you will get then is more water evaporating. Soon left with no body. Same thing, soon you will not even have enough body for it to be hot. Ever notice temperature has always been the analogy for looks? Smoking, hot, etc. They work the same way.

Break The Repetition

Sometimes life seems very repetitive. You wake up and realize, you gotta do all the same things all over again. How do you break this cycle? Work out. It's the best way to break the repetition because there will ALWAYS be progress while you exercise.

The Trunk!

Is often the least emphasized part of the body. Now there is a counter trend, where people are wanting to work out their core, DVDs on core, ab work outs, machines for that area, etc. Before I start on a rant let me start from the beginning.

No matter what a person looks like, how big or small they are, when they are trying to tell me that even though they are out of shape, they are still strong, they always either show me their arms or their legs. You can take an ex-athlete who has gained weight and he or she will still say they are strong, and show you one of their limbs. No one. NO ONE out of shape tells you they are still pretty strong, and shows you their stomach. NO ONE.

Why is that? Because. Who. WHO doesn't have strong limbs? Sure maybe it's weaker than others or less developed but if you are out of shape, your limbs will still be the strongest part of you. If you had a strong trunk, you wouldn't be out of shape to begin with.

Why? Because you always use your limbs, because it is easy to use.

My favorite example is with a baby. A baby who is just born, can move their arms, their legs, can make a grip. Can they stand? No. Why? No posture, core, or trunk control. Can they even flip over? No.

Same with most adults, they are better at trunk control than a baby but not by much. Yeah you can flex your arms, but you've been able to grip and flex your arms since birth. That doesn't make you strong. What separates the weak from the strong is your trunk.

So what about those blasted ab and core work outs? It's like the opposite extreme. It tries to isolate your trunk into just the abdominals. And tries to do a separate work out just for that area. Which is also futile. When can you use the trunk without coordinating it with the rest of the body? You can work a strong trunk but unless you have legs to stand on, you can't stand.

So what am I suggesting? I avoid isolated movements. I avoid things that separates the body into regions. Effective exercises are ones that make you coordinate all your limbs together and connects them with your trunk, and forces you to stabilize and create strength, from the feet up to your trunk, though your arms, and that energy transfers to whatever weight you are holding in your hands. For example a kettlebell swing.

Core should be engaged in all work outs, if a work out doesn't need the core engaged, then it's a useless work out. Seated exercises are fine, but are used too much. Gyms are crammed with benches and seats, and chairs to work out on.

If gym owners were smarter and less of a meathead, they would clear more free space to do free range movements, get rid of so many stools and chairs and benches. And put the heaviest weights at the top of the rack where it is easy to grab and the lightest ones at the bottom where it won't kill your back to bend and grab them. Also dumbbells will be ordered with the heaviest closest, and the lightest farthest away from the training area. But that's just my thoughts on the matter.

An Experiment

I know a friend who lives out of state. She has put on about 6lbs over the holidays. Not a lot of weight but it's above her normal weight and being a small person to begin with, she wanted to lose that holiday weight. So since January she has been running every day and hitting the gym, taking their classes, etc. All the hard work she is now back to her original weight of 130. Which is a very healthy weight for someone 5'6. Now she has never been below 130 since maybe freshman year of high school. She is now 24. She has always wanted to get below 130 but has never been able to, she has gone well above 130 to past 140 and has worked to get herself down but the plateau has always been 130. So I told her, let's try an experiment. I tell you how to eat, how to work out, you run the experiment yourself, catalogue your results and let's check in every week. So here we go. I told her she will break 130 not even trying, not counting calories, working out less than she already does. It's not even that she's trying to lose weight, her body will just try to get as lean and as strong as possible. So let's see.

Track her progress: The Experiment, Day 1, Week 1, Week 2, Week 3, Week 4, Day 30

Someone Who Gains Weight Easily

Actually has it lucky. If they were a caveman and food was scarce, they would be able to survive better and longer than someone who had a hard time gaining weight. They are able to live off of less food. That is a huge survival asset and very efficient. It's like having higher gas mileage. So it's not a bad thing, gaining weight easily, it means you can live off of less food. So knowing this, ask yourself do you really need that huge portion?

Hard Work And Discipline

Hard work and discipline don't always go hand in hand. Some people have just one. Most have none. People who come into the gym and work their butts off, work hard. People who can maintain a healthy lifestyle and diet, have discipline. A lot of times clients will work hard in the gym, but have no discipline outside of it. Some clients come in and try to just dial the work out in, but outside they are very disciplined with themselves.

Just because you have one doesn't mean you have the other, you must strive to have both.

Too Much Of A Good Thing

I had a client who trains like an animal. She is a beast. For some reason though the last few weeks she had been putting on weight. She was starting to question our work outs, thinking maybe it was making her put on weight or she was too used to working out. Waitaminute. Hold up. It is nearly impossible to get so used to working out that you can't make any more changes. Secondly no matter how you train, training can never, NEVER make you get bigger. Only food can. You can lift like a bodybuilder all you want, but if you don't eat like one you will never get big.

So I told her to write down what she ate for 2 days and bring it to me. She did, I took it home and studied it. There were a lot of foods I told her to eat more of, I also told her to eat less of other things. Instead here is what she did. Everything good that everyone told her to eat, she ate it. More protein, more fruits, more veggies, more yogurt, more nuts, more seeds, etc. She was just eating everything that she heard was good, and at the end of the day she was just eating too much. On top of that she also has a sweet tooth.

Just because something is good for you, doesn't mean you have to eat it all the time. It's like a pie chart, if you eat more of one thing, you have to eat less of something else. What she did was, she just made her pie chart bigger and ate the same amount of everything else and include all the new stuff she should also eat. Once this was figured out, the remedy was simple. But until she wrote it down, it was all a mystery.

That's why constant note taking, writing, weighing, analyzing is so important. Otherwise you can never have a controlled experiment.

Toxi-cola?

http://www.cspinet.org/new/201102161.html

Cheating

I always tell my clients, cheating is allowed. But usually how I mean it is, you should do everything so efficiently it should feel like your cheating. For example a move called the Kettlebell Swing. It's the idea of moving weight, not lifting weight. You have to use inertia and momentum as your allies. When done correctly you should be able to move a lot of weight, quite easily. It should feel like cheating.

Even with eating, once you figure out the right combinations of food and what foods are good and not good, it should also feel like cheating. That you can eat as much as you want and still not gain weight.

This brings me to the idea of having a cheat list. Meaning all the bad stuff you want to eat throughout the week, instead of saying "oh man I can't eat it." Just write it all down. Every craving you have. Then designate one day out of the week where you just binge on all the foods that you wanted on that list. Making sure you also get a good work out in that morning and you drink plenty of water and eat fiber as well. Why this is important is, then you won't feel like a crazy person never getting to eat what you want. Also you are doing controlled binges so your body is still used to that. And there is no way your body can absorb all that food in one day, so the damage is minimal.

I say, you want it? Instead of eating it, write it down. If after a week, you still want it, then have it. You will find though with a lot of things, after a week you realize you never really wanted it that bad. So it also breaks the habit of instant gratification.

What Is Wrong With This Picture?

This was a picture from The American Journal Of Orthopedic Surgery. The research was done in 1905. So the information has been out there for a long time. But like I've always said information stays at the top, with the athletes and does not trickle down to the regular person.

So what is wrong with this picture? The picture on the left is of a barefoot walker. On the right is someone who wears shoes daily. More often than not, modern people's feet look like the one on the right, not the left. Only in comparison can you see how different our feet look, from the way its supposed to look. And how much our feet look like shoes. I thought it would make more sense if shoes looked like feet. Not feet look like shoes. Sounds painful.

So the rise of all the foot problems, low back pains, knee issues, fallen arches, plantar fasciitis. etc. Not only that orthotics and special shoes. For some, their feet are so dysfunctional, they can no longer walk barefoot without pain. Nor balance without shoes. Now shoes have become their crutch and it will be a pain cycle where their feet just get worse and worse.

Power is generate from the feet up. Less contact with the ground your feet make, less power. Weaker your feet are, weaker you are. It's hard to develop even a strong core without strong ankles and shoulders.

Look at baby's feet. Then think of one day forcing those cute spread toes to look like the picture on the right?

There are options to correct your whole system from the ground up. Proper running and walking form. Walking barefoot around the house. Barefoot on grass and sand. There are even barefoot shoes or minimalist shoes. Now with those, especially if you've barely ever been barefoot except in bed, you need to work your way into them. Maybe an hour every other day. Slowly until your feet start to adapt to it's natural form. Then you can wear them all day.

In martial arts, if I wanted to break your foot or ankle with a lock, I would first force your toes together, make you step heavy on the ball of your feet, then put pressure on your heels. And if I keep going and keep putting pressure, you will never walk without a limp ever again. That is a brutal submission lock everyone is scared of. Now think about shoes! They do it, but in a milder form. Squeeze the toes, make you step heavy on the ball, and pressure on heels. Especially women's heels.