Bored and a bit over trained

Making Changes

I have been following the workout I posted in my last blog, as with anything, I’ve learned I need to make a few adjustments.

One thing I’ll be able to do is back off “some” of my running, my ½ marathon in Savannah is this weekend [11/5/11], so I wont have to run as much. I’ll be running with my brother, Misfit Runner, and his family so it should be fun, I’m also raising money for Cancer  - Team DetermiNation.

What I’m going to do is as follows:

 I will keep the 10 minute EDT block in the beginning followed by the 2 minute cardio divide.

My kettlebell training will change, instead of [not sure if this was listed] doing 5 – one minute sets with one minute breaks then decreasing the breaks until I am at 30 seconds  rest, and raising the weight. I will now raise the work time start with 4 sets at one minute and when I get to 1:40, raising:10 a week, raise the weight and go back to 1 minute. Eventually I will work to 32kg then stay there until 3 set of 2 minutes…then see what happens from there. [This is for both the “jerk” & the ‘snatch”

I will also add 2 sets each of :30/:30 of the next weight that I am working at ex. If I am using 24kg on the 1 minute sets, I’ll use 28kg on the :30, just to get a feel for the weight.

I will then combine GPP [general physical preparedness] & Cardio [ie.Cardio Strength]

An example is what I’ll do today, 30 seconds each of pull-ups, push-ups, swings, and medicine ball triple crush slams, rest 1minute -3-4 times.

What are “medicine ball triple crush slams” you ask.  Hold the ball with a neutral grip “crushing it”, curl it, then press it, then tricep extension, then slam, repeat. I’ll see if I can do a video of it

Until then feel free to ask question

Health coaching and training available – contact me!!!

Now that I am Certified…

I recently earned my IKFF CKT certification, during which I got the Kettlebell Sport Bug. So now I want to add that element into my training without sacrificing other types of working out that I’ve been doing. Granted when I do enter a contest the Sport lifting ratio will increase. In case you do not know what KB Sport consists of it is timed events, either a biathalon which is 10 minutes of Jerks a rest the 10 minutes of Snatches [1 hand change]], or the long cycle which is 10 minutes of clean and jerks. Now during these ten minutes you can rest in the rack or overhead {snatch only in the overhead. of course} position you can not put the bell down or your time is finished. There are different Kettlebell weight requirements, and you are using a competition style bell.
Right now I still have to get the lifts down so I have added them to my workout as follows, note the changes

Each workout will start with 1 of 4 10 minute EDT sessions
1. Turkish Get-up

25lb club & 48kg Bell

2. Deadlift
3. Long Cycle
4. Squat

These will be followed by a 2 minute “Cardio Divide”

Then practice of the Jerk and Snatch
Mondays, I will do ladders [timed] with a lighter bell
Wednesdays, interval – start with 30/30 a heavy bell
Fridays a timed session

On days in which the EDT is the “Long Cycle” I will add an extended pause at the top and rack positions [of jerk & press] to practice “resting”

2 minute “Cardio Divide”

GPP & Cardio [or combined]

What do you think? All suggestions are welcome!

The Best Workout?

The Best Workout…

First I’ll start out by discussing another “slight” change to my previously mentioned workout. Maybe when I finally finish fine tuning it I’ll publish it as an “e-book”. I changed the “Cardio Divide”, sort of; I now mainly do hand to hand kettlebell swings for 2 minutes. Also on days I workout post work [I work 12 hour shifts] my finisher is jumping rope for as long as I am able, this is only 3x a month.

Ok I just finished reading an article on misleading research regarding high intensity interval training [HIIT]. The article was very well researched and written but my reaction to it probably was not the author’s intent. It got me thinking, does it really matter? The main thing for the majority of people is to get up and do SOMETHING. Steady state cardio, HIIT, tabatas, the “As seen on TV” flavor of the week, it doesn’t matter do something. Sure the “shake weight” looks stupid and I wouldn’t buy it, but if it gets one person off the couch doing something, great. Maybe it will become a “Gateway” tool for the person.

For anyone interested there will be an IKFF CKT Level 1Course - Hoboken, NJ - August 20 - 21, 2011 – spots are almost filled act quickly!

Getting Results?

Looking for results?

My last post was about a new program I designed and was doing, I made a few changes to it and have made some excellent results!

The main change I made was the between the “Density” strength training block and the “Circuit/supersets” block I added a 2 minute “cardio divide”  in which I will do some cardio [duh], for example when I workout in my yard or garage I like to jump rope at this time. I find this gets more blood pumping throughout the body for the “circuit/supersets” block.

Also I changed the reps on squats and deadlifts for the “Density” blocks,  I find I am getting better results by doing this. I increased squats to 5 reps and deadlifts to 4.

I may increase all this next time around – bench and presses to 5 reps,  squats to 8, deadlift stay at 4.

The “finishers” have been fun changing everyday, form running intervals to tabatas, to anything I find posted like this today from Josh Henkin of Sandbag fame:

I know the one thing that make this workout or any workout work is journaling your progress, especially in the density block.

Safety note, those who like working outdoors remember it is getting hotter [in the northern hemisphere] so hydrate! Also do not get disappointed if your workouts drop off the 1^st few times your are in the heat, you are working harder when you add the heat factor!

New workout

Ok so it has been a while since my last post…again

No real excuse, been to a few real good seminars with Troy Anderson/Josh Henkin and James Smith [of Diesel]/Steve Maxwell. Both seminars were tremendous, learned a lot and will be sharing the info soon. Right now I just want to post my latest workout. It is sort of a mixed bag as far as what muscle fibers are being hit.

It starts off with strength/power in an EDT  {escalating density training} type format, 10 minutes with a weight you can do 4-6 reps with, but you do 3 reps and get as many as you can do in 10 minutes. If after a while you can not get 3 reps, do not lower the weight, either rest longer or get only 1 or 2 reps. Using a training log is very important here, record the total reps so you know if the next time you hit say dead-lift for example, you what you need to do to improve on last workout. I will stay with a weight until I can get over 21 reps in 10 minutes. This part of the workout is for strength/power.

Next part is circuit/ supersets, 8-12 reps 3 set. I put circuit/ superset because if I go to the gym and can not set up a circuit I know I can at least do superseted format. Going for size pump here and I do the same exercise the following workout as I did in the previous workouts EDT session. Example Bench for chest back to back workouts but different rep range. You can change up the other exercises for body parts and I recommend that you do and use various training objects. {notice no arm exercises – not needed]

Final part is the finishers!

If at the gym I will do a “pace“ style treadmill workout – sprint for @45 seconds, walk/jog until heart rate drops @20% then repeat 4x. In my garage/yard I will mix it up, intervals with various “tools” [sledge hammer, kettlebells, sandbags, etc] Maybe do another EDT type session like my new favorite, which I will have videoed soon, using an 80lb d-ball, picking it up tossing it running to it, burpee then repeat for 10 minutes, pretty good workout! [give that one a try if you can]. Well here is the workout, let me know what you think…..

Apr-June workout

1^st exercise 10 minutes EDT Start with 3 reps with  5-6 rep weight

Day 1

Bench

Circuit or superset

Incline dumbbell press

Dead-lift

High Pulls

Goblet/bear-hug Squat

Day 2

Squat

C or S

RDL

OH Press

DL

Bench

Day 3

OH Press

C or S

Upright Row

Decline Bench/Dip

Squat

DL/Atlas Stone [or finish with stone]

Day 4

Deadlift

C or S

Bent-over row

Inc Flies

Squat

OH Press

Finish each wo with 10 minute finisher or Pace Treadmill

Finisher

New Complex/Chain

I have been so busy reading and learning from other trainers online and in person I almost forgot about my own blog.

I need to remember 1 important thing I learned a while back and that is when you share something you’ve learned, you increase you rate of retention and you help others.

1 thing I have learned is that there is A LOT of information out there, some are almost mirror images of others, where as some contradict each other. Like what is the best way to workout?  If you “google” “best workout” you will see how vague that question is and all the various search results.

To find the “best” workout you first will need some information. First and foremost is what is your goal or your “why”. Then some more items to consider, in no particular order; what kind of equipment is available; how much time; what is your experience level; is there anything holding you back [injuries for example]. I’ve read so much lately looking for my next workout [on the last phase of “kettlebell burn 2.0” ~~~AWESOME!!!] my head is going to explode! I have decided I am going to take the best parts, the ones I like, of various workouts and create my own workout for @ 8 weeks. I already know it will be 3 phases strength/power, “metabolic” [I’ll explain that next post, it may or may not be, a good name for it], and finishing/conditioning . I should have it ready in @ 1 week or so and will post it when it is complete.

Another note on all the new information out there. There are not only a lot of great info but great authors, but there are some ….well not so great. What I mean is there are some that will sell you a product, and when they come out with a new and improved version offer you the “upgrade” at no cost. Then there are a few, who have a great product, repackage it, re-hype it, then re-SELL it to you. Not cool! So be wary….

How is this for a Kettlebell [ or dumbbell] complex or chain which ever you prefer

Snatch-  down to starting position-clean- squat –press- swing switch hands do other side repeat as often as you can ..

The Top 10 Fat Burning Weight Loss Foods

The Top 10 Fat Burning Weight Loss Foods

By Tom Venuto, Fat Loss Coach,
author of Burn the Fat, Feed The Muscle

Anytime the topic of discussion in my blogs, articles or newsletters has turned to my own personal grocery shopping list, there has always been a spike in interest.
It seems that many people are not only curious about what foods a natural bodybuilder eats to maintain single digit body fat, but they also want to be taken by the hand and told exactly what foods to eat themselves while on fat-burning or muscle building programs.
Of course, I can't tell you what YOU should eat because I don't know your likes and dislikes, not to mention whether you have any intolerances, allergies or foods you don't eat for ethical reasons, etc.
What I CAN do is show you what I eat, which has helped me keep my body fat under 10% all year round and peak in the low single digits when I want to get cut for competitions or photo shoots.
I put together 4 separate "top 10" lists of healthy foods to feed your muscle and burn fat.
Exact quantities and menus are not listed, just the individual foods, and of course my food intake does vary. I aim to get as many different varieties of fruits and vegetables as possible over the course of every week and there are a lot of substitutions made, so you are not seeing the full list of everything I eat, only what foods I eat most of the time.
I also want to point out that while I don’t believe that extreme low carbs are necessary or most effective when you look at the long term, research has shown that there are some definite advantages to a low to moderate carb and higher protein diet for fat loss purposes. These include reduced appetite, higher thermic effect of food and “automatic” calorie control.
Personally, I reduce my carb intake moderately and temporarily prior to bodybuilding competitions. Specifically, it’s the foods that are on the starchy carbs and grains list that go down during the brief pre-competition period when I’m working on that really “ripped” look. I keep the green and fibrous veggie intake very high however, along with large amounts of lean protein, small amounts of fruit, and adequate amounts of essential fats ("LEAN, GREEN and MARINE!).
This list reflects my personal preferences, so this is not a prescription to all readers to eat as I do. It’s very important for compliance to choose foods you enjoy and to have the option for a wide variety of choices. In the past several years, nutrition and obesity research - in studying ALL types of diets - has continued to conclude that almost any hypocaloric diet that is not completely “moronic” can work, at least in the short term.
It’s not so much about the high carb - low carb argument or any other debate as much as it is about calorie control and compliance. The trouble is, restricted diets and staying in a calorie deficit is difficult, so most people can’t stick with any program and they fall off the wagon, whichever wagon that may be.
I believe that a lot of our attention needs to shift away from pointless debates (for example, low carb vs. high carb is getting really old… so like… get over it everyone, its a calorie deficit that makes you lose weight, not the amount of carbs).
Instead, our focus should shift towards these questions:

·                  How can we build an eating program that we can enjoy while still getting us leaner and healthier?

·                  How can we build an eating program that helps us control calories automatically?

·                  How can we build an eating program that improves compliance?

Here are the lists of foods I choose to achieve these three outcomes. This eating plan is not difficult to stick with at all, by the way. I enjoy eating like this and it feels almost weird not to eat like this after doing it for so long.
Remember, habits work in both directions, and as motivational speaker Jim Rohn has said, “Bad habits are easy to form and hard to live with and good habits are hard to form but easy to live with.”
These are listed in the order I frequently consume them. So for example, if oatmeal is on the top of the list, it means that is the food I am most likely to eat every single day.
My 10 top natural starchy carb and whole grains
1. Oatmeal (old fashioned) 
2. Yams 
3. Brown rice (a favorite is basmati, a long grain aromatic rice) 
4. Sweet potatoes (almost same as yams)
5. Multi grain hot cereal (mix or barley, oats, rye. titricale and a few others)
6. White potatoes 
7. 100% whole wheat bread 
8. 100% whole wheat pasta 
9. Beans (great for healthy chili recipes)
10. Cream of rice hot cereal
My Top 10 top vegetables
1. Broccoli 
2. Asparagus
3. Spinach
4. Salad greens
5. Tomatoes
6. Peppers (green, red or yellow)
7. Onions
8. Mushrooms
9. Cucumbers
10. Zucchini
My top 10 lean proteins
1. Egg whites (whole eggs in limited quantities)
2. Whey or Casein protein (protein powder supplements)
3. Chicken Breast
4. Salmon (wild Alaskan)
5. Turkey Breast
6. Top round steak (grass fed beef)
7. Flank Steak (grass fed beef)
8. Lean Ground Turkey
9. Bison/Buffalo (lean game meats)
10. Trout
My top 10 fruits
1. Grapefruit
2. Apples
3. Blueberries
4. Canteloupe
5. Oranges
6. Bananas
7. Peaches
8. Grapes
9. Strawberries
10. Pineapple
Note: I DO include healthy fats as well, such as walnuts, almonds, extra virgin olive oil, flaxseeds, flaxseed oil (supplement - not to cook with), avocado and a few others.
Also, I do eat dairy products and have nothing against them, nor am I lactose intolerant. I simply don’t eat as much dairy as the rest of the stuff on my lists. When I eat dairy, its usually skim milk, low or non fat cottage cheese, low or non fat yogurt and low or non fat cheese (great for omelettes).
How strict should you be with following these food lists?
I usually follow a compliance rate of about 95%, which means I take two or three meals per week of whatever I want - stuff that is NOT on these lists - like pizza, sushi, big fatty restaurant steaks, etc. (contrary to the persistent rumors, I'm not some cyborg that never enjoys a good restaurant meal... believe me - I DO!)

I hope you found this helpful and interesting. Keep in mind, this is MY food list, and although you probably couldn’t go wrong to emulate it, you need to choose natural foods YOU enjoy in order to develop habits you can stick with long term.
If you'd like to learn more about fat burning nutrition and what to eat for maximum fat loss, then be sure to take a look at the Burn The Fat, Feed The Muscle nutrition program. Thousands of men and women call this their "fat loss bible." For all the details, visit: BURN THE FAT
- Tom Venuto

About Bodybuilding & Fat Loss Coach, Tom Venuto

Tom Venuto is the author of the #1 best seller, Burn the Fat, Feed the Muscle: Fat Burning Secrets of the World's Best Bodybuilders and Fitness Models. Tom is a lifetime natural bodybuilder and fat loss expert who achieved an astonishing ripped 3.7% body fat level without drugs or supplements. Discover how to increase your metabolism and burn stubborn body fat, find out which foods burn fat and which foods turn to fat, plus get a free fat loss report and mini course by visiting the home page at BURN THE FAT