The FitCast is a weekly fitness and nutrition Podcast hosted by Kevin Larrabee, Jen Heath, and Jimmy Smith. The best and the brightest in the fitness and nutrition world are interviewed to help listeners maximise their results.
Time to catch up on the log, here is Saturday’s and Monday’s workouts.
Saturday:
Pre-Work: Sprint Work
10 Yd Side Starts x 4 each side
35 Yd Carioca High Step to Sprint x 3 per side
45 Yd Build-Ups x
Lifting
A1) Trap Bar Deadlift 5×2,2,2,4,4 (375, 335)
A2) Kneeling Hip Flexor Mobilization
B1) Barbell Reverse Lunge 3×8/side (85lbs) I had a hell of a time balancing when my left foot was back
B2) Recoiled Rotational Med Ball Throws 3×4/side
C1) Glute Ham Raise3×10
C2) Turkish Get-Ups 3×5/side
D1) Cuban Press 3×8
Monday
It was really hot last night, also I think I need to eat closer to my when I lift, or have a 1/2 serving of Cytofuse or Surge before and a full serving after.
Lifting
A1) Reverse Band Bench Press 3×1, 3×3 (345, 315)
A2) Various mobility drills.
B1) Alternate DB Floor Press 3×6 per (90 lbs, had a lot of trouble with my left arm)
B2) Chest Support Row 4×6 (90 lbs, should have used 85)
C1) Straight Arm Pressdown 3×10 (60 lbs)
C2) Pallof Press w/Pertubation 2×20s/side (with lots of laughing for reps in between sets, thanks Dan)
I need to bump my calories up a little bit, I am just going to add an extra serving of nuts, and I am getting in a Metabolic Drive bar in the 70 minute car ride home after lifting.
Do you have any tips on how to increase or maintain NEAT while dieting? Any thoughts on pedometers? Any overall advice on how to be aware of our NEAT level in order to not drop it and lose our deficit? –Marissa
Leigh, from you I learned the horrible news that Splenda does have calories. What about Equal and Stevia? I can’t find any information on the internet so I wanted to go to the expert. –Marty
What is the current stays on the heart rate debate? Is RPE better? I am 38, is using the 220 minus my age still ok as far as me knowing my upper percents or do I need to know my RHR and use that other formula? -Missy
What are your thoughts on eating a plant-based diet? In terms of health and body composition…. -Ryan
How do you know if you need to reduce calories to lose weight? Or focus on repairing the metabolism so you can, after repaired, cut calories to lose weight? I am not gaining weight and I lose weight at the sloowww rate of 1/2 lb a month, since the beginning of the year only about 4 lbs. Some would say this is a stall. I am 5′2″ weigh about 117.Thanks, Laura
I am still somewhat confused on how to figure out my macros in each phase of OPT. I guess reading it and re-reading it ..I am still struggling to finally just sit down and come up with that plan. Any advice and oh yeah what is your favorite thing to do with PB2 besides the cream cheese mixture. I am hoping to finally start OPT next week once school starts. I had been following New rules of lifting for women and am ready for a change. Thanks and I love your advice!
Fat-Loss Expert Leigh Peele will be our guest on this week’s show. To learn more about Leigh, check out her website: avidityfitness.net. Leigh authored the popular fat-loss e-book titled: The Fat-Loss Troubleshoot. To submit questions, please fill out the contact form here, or send an e-mail to “questions@thefitcast.com” Please get in your questions by Saturday at Noon EST.
Also, I got some e-mails about my training log. Yes, I am going to continue posting it. I felt good today, we do upper body tomorrow night.
One last note. I made Tony Gentilcore a believer in Ultra Peptide Pro 2.0. I gave him one scoop and he borderline loved it. I have gotten a bunch of e-mails about my praise for it and people asking me if I am “just saying that because they are a sponsor.” I can tell you honestly, that I was a fan of Black Star Labs before they were even a sponsor. And, their Chocolate UP Pro 2.0 is THE BEST TASTING CHOCOLATE PROTEIN POWDER, PERIOD. Do yourself a favor, try it out, and use the code “FIT10″ in the comments section at checkout to save 10%.
Kevin Larrabee, Jimmy Smith, Dr. John Berardi, and Tom Venuto
We celebrate our 100th episode with two amazing guests. First Dr. John Berardi talks nutrition, including some very interesting research that he is doing. Tom Venuto and Kevin discuss fat-loss, calorie deficits, and the evolution of fat-loss. This is truly the best episode of the FitCast ever. Thank you for listening to the show and supporting us for over two years and 100 episodes.
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Last year I flew over 20,000 miles and visited over two dozen airports in
New Zealand, Australia, LA, Florida, Chicago, New York, Baltimore,
Allentown, Detroit, and many other cities.
Along the way, I learned - the hard way - about how difficult it is for
eating on the road. Especially when you’re stuck in airports for hours and
hours at a time (as I was in Washington one night for seven extra hours)
with no chance to do travel workouts.
Today I want to share the lessons I’ve learned about keeping fit while
traveling, including using hotel exercises.
The most important way to keep yourself healthy while on the road is to plan
ahead. That goes for everything you do in your fat loss program. But
nutrition is the most crucial component of your success.
You see, nutrition is where people fail big-time when traveling. After all,
there isn’t too much good food to eat in airports. Not to mention all the
restaurants you inevitably visit while vacationing or traveling for
business. The good news is that it’s easy to find nutritious food if you
know where to look. For instance, you can almost always get apples, almonds,
and bananas and even grilled chicken in most airports.
After nutrition, simple laziness is the next big hurdle you have to overcome
while traveling. It’s easy to skip a workout because you can say, “the hotel
gym doesn’t have the equipment I’m used to.” But the truth is, you don’t
need fancy equipment to get a fat-burning workout. You can do dozens of
great bodyweight exercises practically anywhere.
Here are seven strategies that can help you stay fit and stave off the fat
while traveling.
1. Pack good nutrition options for eating on the road. Yes, you can usually
find healthy options in airports or restaurants. But you can increase your
chances of eating healthfully by packing your own healthy snacks. Some
healthy, road-worthy snacks and fluids include water, green tea, nuts,
apples, and jerky.
There’s a saying in the fitness industry, “you can’t out-exercise a bad
diet.” So no matter how often you hit the hotel gym for travel workouts
(although not many people do at all), you won’t be able to fight off weight
gain if you continue to eat processed foods and sugary beverages. Even in
your room, you can do hotel exercises.
On a recent flight from Nashville to Toronto, I sat beside an overweight
women who was (ironically) reading Dr. Phil’s book on how to lose weight
while she drank a glass of orange juice.
Now she clearly did not need the orange juice. She could have had water, or
a club soda (like I did), or even a coffee. Instead, she chose just about
the worst drink possible. Within minutes of drinking the juice, her blood
sugar levels would have spiked, increasing her levels of the fat-storing
hormone insulin. To make matters worse, eventually her blood sugar levels
would have crashed - making her hungry again.
These types of bad food choices are dooming travelers to stay overweight
forever when eating on the road. If you pack your own snacks, you can
control what you eat. And you won’t be stuck with the unhealthy options that
are often available.
2. Plan your business travel meals as much as possible so that you can stick
to nutritious options. With all of the focus on nutrition these days,
airlines and hotels are much more accommodating in meeting the special
nutrition requirements of customers. Ask and you will receive.
2. Plan your business travel meals as much as possible so that you stick to
your nutritious options.
First of all, you can never rely on airplane food to be healthy, so pack as
many guaranteed healthy food sources as possible, such as apples, organic
beef jerky, and almonds (and other nuts) to make it through the flight.
Second, when you are at a hotel, ask for substitutions in your room service
meals, replacing mashed potatoes with extra vegetables or salad.
3. When you book your hotel, make sure that there is an adequate hotel gym
or nearby fitness establishment for travel workouts. That way, you can
continue with your regularly scheduled exercise routine. You might want to
purchase a day pass at a local gym and work out with a personal trainer.
4. If there is no time to schedule a session with a personal trainer, and if
your hotel exercises gym doesn’t have weights, try a bodyweight-only
workout.
Here’s a unique type of push-up you can do. It’s called the “Off-set Pushup.”
Start in a regular push-up position with one exception. You’ll move one hand
a “hand’s length” forward (i.e. it will be at forehead level, not shoulder
level).
Do half as many push-ups as you’d normally do. Then, without resting, switch
your hand position so the other hand is now a “hand’s length” forward. Do an
equal number of repetitions.
This push-up works your upper body just as hard as (or harder than) normal.
But it also works your abdominals a LOT harder because your torso muscles
are working to stabilize your upper body more than they would in a regular
push-up.
5. Stay away from alcohol. Whether you’re on vacation or traveling for
business, cocktails and wine are usually bountiful. But boozing it up adds
hundreds of unnecessary calories. Plus, a few drinks can persuade you to
indulge in high-fat, high-glycemic foods you wouldn’t normally eat.
Canadian researchers found that just one alcoholic drink can increase
calorie intake.
Tremblay, A., & St-Pierre, S. (1996). The hyperphagic effect of a high-fat
diet and alcohol intake persists after control for energy density. American
Journal of Clinical Nutrition, 63, 479-482
6. Schedule your workouts with as much dedication as you schedule your
business meetings. Take advantage of whatever time slot is available during
your travels for exercise. And don’t miss it. An added bonus: Your exercise
appointment can be the perfect excuse to skip unnecessary post-meeting
cocktails and calories.
7. Spend waiting time walking. If you have a layover between flights or are
killing time between meetings, take a brisk walk if your schedule and
surroundings permit.
Researchers from Duke University found that walking the equivalent of 11
miles per week helped prevent the accumulation of deadly visceral fat, no
matter the intensity of the exercise.
Slentz, C., et a. J Appl Physiol. 2005 Oct;99(4):1613-8.
Travel with a “maintenance mindset.” Stick to your plan and you’ll return
home without gaining any fat or losing any fitness.
About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit Turbulence Training for Fat Loss
Every morning I read about a dozen blogs that cover fitness and nutrition. From now on, every Wednesday I will post my top three favorite posts from the past week. Without further ado, here is this weeks top three in no particular order:
Why Not Both? (Tony Gentilcore)- Tony discusses his thoughts about those who are training to get huge but not necessarily stronger. It branches off the conversation that we had on Episode 99.
Random Thoughts Friday 8/1/08 (Eric Cressey)- Eric’s blog posts on Friday are always information heavy and include some humor. This week EC talked about a fascinating research study done on football players and the compressive forces on their spines from playing the sport. Also included is the always hilarious Terry Tate: Office Linebacker video.
Getting in Shape to Run (Bill Hartman)- I have been fortunate enough in the past to hear Bill Hartman speak about this phenomenon. People who run to get into shape. If someone is 50 pounds or more overweight, should there really be putting all of the stress from running on their knees and ankles?
In the United States there are many infomercials targeted towards people who are unhappy with their bodies. Last night I saw something different, a new revolutionary product that will change the world (or at least make it fatter). That product is “Micro S’mores.”
I am never shocked to see crap like this on TV, but this infomercial stuck out thanks to its unhealthy nature. Who doesn’t want to have a Micro S’mores for the office?
Over 90% of the people I did assessments on at college “suffered” from anterior pelvic tilt issues. This is a common problem with humans because we sit a lot (computer, couch, toilet, leg extension machine (kidding)). In doing so we are in hip flexion for much of out lives; maybe even 50% of the time for those with desk jobs. Unfortunately as a student, and someone that works in an office, I suffer from anterior pelvic tilt issues as well.
Dr. John Berardi is most well known for Precision Nutrition, easily the best resource on diet information and great tasting healthy recipes. John have been the most popular guest that we have ever had on the show, and rightfully so. You can get more information about John from JohnBerardi.com and PrecisionNutrition.com
You have asked for him for over two years, now I am delivering. Burn The Fat is the best selling Fat-Loss program on the internet. Tom has proven that he can help you lost that unwanted body-fat and get the body your desire. If you have used one of Tom’s programs you know that he has figured out how to get even the most stubborn metabolisms firing on all cylandars.
By the way, Tony Gentilcore had a OUTSTANDING blog post today which articulated what I had trouble saying on episode 99. Check it out!
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Over 90% of the people I did assessments on at college “suffered” from anterior pelvic tilt issues. This is a common problem with humans because we sit a lot (computer, couch, toilet, leg extension machine (kidding)). In doing so we are in hip flexion for much of out lives; maybe even 50% of the time for those with desk jobs. Unfortunately as a student, and someone that works in an office, I suffer from anterior pelvic tilt issues as well.
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