Hey guys. No show this week. My grandfather passed on Saturday. I spent Sunday with family and was in no mood to record and joke around with friends.
We will be back next week. Sorry to leave you FitCast Free this week.
Archive for April, 2009
Where is this Week’s Episode?
On April - 27 - 2009
Order Your FitCast T-Shirt!!! (LIMITED QUANTITIES)
On April - 22 - 2009
I am happy to announce that the T-shirt order is in and they should be arriving early next week! To check out what the shirts are going to look like I posted a picture here: http://twitpic.com/3qqvw
We are only ordering a limited quantity because I can’t drop $1000 on t-shirts at the moment. I went with the best quality t-shirt I could find. So it is first come first serve. I am ordering 50 t-shirts total. 10 small, 10 medium, 20 large, 10 XL. That is it!!!! Once they are gone, they are gone.
The t-shirts are $20 which includes shipping to anywhere in the United States and Canada. If you are outside the country, shipping will be $2-4 more. The first run is VERY LIMITED so please order asap if you are interested. My paypal address is kevin.larrabee@gmail.com.
You can also send a check if you would like, e-mail me for more details.
Include the size you would like and your address.
The t-shirts will ship early next week.
Trainers: Why You Should Be Doing Bootcamps!
On April - 21 - 2009
By: Kevin Larrabee, CSCS
I talked to Fat Loss Expert Craig Ballantyne about bootcamps last week. In this somewhat shaky economy (to be nice) it will be harder and harder to convince people who need to pinch pennies that they should have a personal trainer. Boot camps are becoming much easier on potential client’s wallets.
Kevin: Craig, as a trainer I have seen firsthand that bootcamps are a fantastic way for trainers to attract new clients and offer a cheap alternative to personal training. What else can beginner/new trainers expect from boot camps?
Craig: Well I think we are just getting started with the popularity of the bootcamp. In this economy, we are going to see “community activity” become more popular than ever. And that can mean anything from local organic gardening co-ops to very popular fitness bootcamp classes. Like you said, it is much more economical than one on one training.
I call it a WIN-WIN-WIN situation because the client pays less, you make more, and everyone gets more results (because of the social support).
The next big trend is to combine bootcamps with Transformation Contests to create your own mini-Biggest Loser. This will vault you to celebrity trainer
status in your area in no time flat.
Kevin: Now back to the idea of beginner/new trainers, it can be hard to build up a clientele, how will bootcamps help them?
Craig: You can give out free samples easier with less “cost” to you. Even if you are just doing small group training of 3 people, you can have someone take a
1-week trial and you aren’t “losing” any time since you’re already training 3 other people.
So the free sample works so much better here.
Plus, you have more folks to refer people to you.
And of course, as long as you “bring the energy”, you’re going to kickbutt because bootcamp people love a high energy session, and they will spread the
word.
There are tons of ways to build bootcamps fast. And it’s fun! Bootcamps have all of the positives of working with clients one-on-one but with almost none
of the downside.
Kevin: Is it expensive to put together boot camp programs?
Craig: You should be able to put together a bootcamp workout for next to nothing. There are tons of places you can use for next to nothing, from church
basements to dance schools that aren’t using there space at 7am.
And you don’t need any fancy equipment to get started. Heck, you don’t need any equipment at all. A good trainer should be able to put together a
workout that helps folks get results with just bodyweight exercises.
Kevin: What about time, how hard is it to prepare boot camps?
Craig: Well, anyone can put together a bootcamp workout, but anyone can also put together a regular workout…doesn’t mean you’ll get results.
There certainly is both an art and science to it, and of course, nothing beats experience. So get a mentor to help you if possible. Otherwise, get
some done-for-you workouts to model. And then build out your own over time.
Kevin: Now, let’s get to what people can expect from your “Done For You” TT Boot Camp Manual.
Craig: I’ve put together the ultimate “quick start” guide for a trainer to get going with bootcamps BUT without making any big investments in equipment. In fact, you don’t need a single piece of equipment to do the “Done For You” TT bootcamp workouts.
So you don’t need to spend any money on that (and believe me, equipment can add up if you’re trying to equip a 10 person bootcamp with kettlebells, bosu
balls, and other stuff). Stick with the 21 Done-For-You TT bodyweight exercise bootcamps I created for you until you have a little extra cash to
get into resistance bands and kettlebells.
Of course, with bootcamps, it doesn’t take long to build up a nice income because you are training so many people at one time. I interviewed a
bootcamp marketing genius, BJ Gaddour, to show you how to get free publicity, fill your bootcamps, and get mega-referrals. You’ll get that as a
bonus to go with the book. Possibly the best interview I’ve ever done.
Kevin: Thanks Craig! People can check out CB’s new Bootcamp TT manual HERE
Episode 131: The Lightning Round That Wasn’t
On April - 19 - 2009
Get this Week’s Episode:
MP3 Download/iTunes/RSS/Odeo
Hosts:
Kevin Larrabee (Twitter), Jonathan Fass,
and Leigh Peele
Sponsors:
- TurbulenceTraining.com- Boost Muscle Growth and Blowtorch Bodyfat!!!
- BlackStarLabs.com The Best Tasting Casein/Whey Protein You Have Ever Tasted
- StrengthCoach.com (#1 Source for Performance Enhancing Information on the Internet)
FitCast News
- T-shirts coming up in this bitch! ($20)
- Destination Abs Phase 2 Complete
- ODST-Training Blog
- Crank 2 is out.
Mailbag
Hey guys, is this where I can ask a question for you guys to answer?This is for John and whoever else.
Well here goes. I am about to start a lifting / vertical leap program. The lifting portion will either be a format similar to maximum strength or a Westside for Skinny Bastards Template (4 days lifting a week, upper / lower split). The vertical program will consist of sprinting (3-4 times a week) and plyos (1-2 times a week). I try to follow precision nutrition as much as I can. My main goal is to increase strength and vertical within a 3 month period.
Is it smart to try to do all of this at the same time. I am in pretty good shape. My last year of workouts have been mostly programs written by cressey. Is there an alternative workout plan if what I plan on doing isn’t smart. Any other comments on gaining vertical would be great too.
Love you guys and looking forward to the answer. Thanks -Aaron
- FitCast Question- I have a bad low back (L4 L5), but would love to dead-lift. I just purchased a hex trap bar because the description said it’s easier on your low back for dead-lifting, and I would appreciate some input. Anything different to consider when using a hex bar?Great Show, , , Many Thanks, Steve
- Hi Guys, I am starting out as a personal trainer and was wondering what you, Leigh and John do as part of a complimentary (if you offer that) or your initial session with a new client, i am having trouble converting complimentarys to paying clients, so how do you give potential clients that wow factor and get them to see value in paying for a personal trainer. Thanks for a great podcast i learn new things every week. Corey
Sunshine Coast
Queensland
Australia - I planned to respond to Jon’s question about which listeners are stretching. I know that it is too late, but wanted some feedback about stretching duration. I tore my distal patella tendon about 1 year ago and was able to dodge surgery by aggressive stretching. The ortho Dr. had me stretch 2 x per day quads and hamstrings 10 sets, 30 second holds per leg. 2 months later the tear healed, but the Dr. informed me that as long as I strength train, stretching must be part of my daily routine. I tried to get some maintenance guidelines, but the Dr. really didn’t have any definite advice. I currently still stretch my quads, hip flexors and hamstrings every morning 3 sets of 20 seconds each leg. Then I stretch the entire body after strength workouts (2-3 days per wk) and interval workouts (2-3 days per wk) for about 10-15 minutes to cool down. I’m not trying to discontinue stretching because I have proven that it should be part of my exercise plan, but would really like to know what is adequate for maintenance, or as usual does it depend on the individual. Do I still need to include the AM stretching or is the evening stretching enough? I just want to make sure that I’m not wasting my time going beyond what is necessary. I’m 45 years old and have been training for 5 years.Thanks,
Jeff - Hey everyone, great podcast and keep up the good work. As an endurance runner I usually do a long run every Saturday. This run is usually 18 to 20 miles, so a few week ago that 2 + hour podcast was great. Yet, when I come home from my long run I find it hard to eat enough calories. I know it my sound strange but I have to be eating close to 5000 calories. I was wondering what would be some calorie dense foods that would improve my recovery?? I uusally eat whole wheat and fiber dense food items, but I have found if I try and eat normally (higher fiber) I get a horrible stomach ache. For my recovery immediately post workout is either a cup of chocolate milk or a whey protein powder. Any help would be great.Also is there any specific lifting program that you would suggest for long distance runners?? Specifically that incorporates unilateral movements that will be able to improve running power and strength??
Thanks guys-Chris
- Hi Kevin
not sure if this is the mailbag email address but i thought i would try it.
i have been getting a few shoulder problems, nothing major, but some sharp pains when back squatting.
i know the alternative is front squat, but i just cant quite get the movement…
so far i have abandoned barbell benching and starting using dumbells…
i also have been doing lots of pushups to try and sort things out.do you guys have any ideas?
thanks
dan - Hello Kevin and Crew,Do you have any recovery tips for making gains in the gym while tending to a newborn? My son is sleeping pretty good and I’m able to get in 3-4 hours of sleep at a time. For my training program I’m doing Waterbury’s Huge in a Hurry Strength program and the workouts are quick and efficient. For supplements I use a multi, vit c and fishoil. I was thinking of trying ZMA for better sleep and Spike to get me through the day and through my workouts. Are there any other supplements you would recommend? Also, what would you think if I consumed a shake during the night when I’m up with my son. Normally, I would not interrupt my sleep to drink a shake but since I’m going to be up I was thinking it would help with recovery. I make a homemade shake consisting of cottage cheese, plain yogurt, milk, berries, olive oil and either walnuts or pine nuts.
Thanks for any suggestions you may have. -matt
- I have a question about protein shakes. Do I absolutely HAVE to take them gain muscle and strength? I hate the way they taste. Right now, I’m eating promax protein bars, chicken, and tuna for protein. Is there anything more I can do or any suggestions on other ways to get alot of protein? -Mike
- Question about jogging. I am 5′6 and 130lbs. i’m looking to get cut. I recently started jogging. Is it more beneficial to jog before I weight train or after? I’ve been jogging about 4 days a week after weight training. And how long/far should I be jogging? -Mike
- My friend had a baby 6 weeks ago and is having a very hard emotional time dealing with the weight. She’s always been tall and skinny and able to maintain it while eating whatever she wanted and not working out. About 3 years ago she started running and did a triathlon but it was never for weight loss. She has cut baked goods (sweets) down to one time a week and back running and has a half marathon this weekend {which I am very proud of her working back up to doing- she had done 2 previously}.She asked for my advice on how she can loose the weight. My biggest thing has been to tell her that it will take time and remind her that it took 9 months for her body to put it on, it will take some time to get it off. She is really frustrated because (unlike me and lots of our friends) she’s never had to regulate what she eats or worry about her weight. She is eating much better now. I’ve also told her to add in some weights and do some interval training.
Being that I have never been pregnant, I dont know what to tell her exactly. Can you give me some advice to pass along? I’m sure MSN has lots of weight loss tips from ‘experts’ but I’d like it to come from someone who knows something.
-Colleen - Hi fitcast,I’m a dedicated listener, but have to admit much of the information yall provide goes over my head- I don’t know where to start. In the spirit of your ‘Top 5′ lists, how about a top 5 for the bookshelf- getting started with fitness and nutrition?
Thanks,
Chris
- Hey guys, i was listening to some old episodes of the Fitcast and a couple weeks ago, leigh peele was answering a question on the master cleanse diet. she said it would be better to do the diet with protein shakes, but i did some research, and alot of studies confirm that too much protein can harm your body (more then 30% of your daily calorie intake). I wanted to just clear that up so no one gets hurt. Thanks, you guys rock, and great results on the destination abs thing! -Nick
- Hi all!! I’m from the UK and have only recently discovered the fitcast, and am currently loing the fact that I have a huge backlog of episodes to listen to during my drive to work!! I’m not sure whether I am writing this question in the correct place or not…I have a question rgarding the debate between cardio and lifting..
I’v heard you guys talking about how much more effective lifting is compared to cardio in terms of fat loss and I’m wondering exactly why this is. How is it, in terms of physiology, that shifting to a primarily cardio-based regimen to a primarily weights based regimen (with some cardio in still of course..) can be so much more effective? Sorry if this sounds like a really dumb question but I am one of the listeners that is gradually starting to ‘lit like a guy’ rather than engaging in excessive cardio every day.. Is it just purely the muscle gained resulting in an increased metabolic burn? Or is it the actual lifting exercise that burns calories? Maybe you can shed some light onto my ignorance!!
Thanks very much!
Sophie.P.S- please can you let me know how it is that I will receive a reponse- via podcast or via email??
Destination Abs: Week 7
On April - 14 - 2009
By: Kevin Larrabee, CSCS
Things are looking very good as week 7 came to a close. In the past three weeks I have gone against everything I believe in when it comes to training. But, it is working. I have no clue how my overall strength is being affected, probably not at all. But I always came into this with the believe that it doesn’t matter how big you are unless you can back it up by putting up big numbers in your main lifts. I would even put things like lunges (actually all single leg work), pull ups, and core stability into that argument. I see dudes where I work that do 2 hours of curls, dips, and tricep kick backs, but can not do one pull up correctly.
Anyways over the last week I have put on some good size with little to no fat gain. Anything that I gain in terms of fat will be gone in 5 weeks anyways.
Leigh Peele has put together the nutrition portion of this program and I have constructed the training program. If you haven’t read her book The Fat Loss Troubleshoot, you have no idea what you are missing. Leigh has a no bull shit approach when it comes to this stuff. If you are one of those dieters who has smothered the furnace that is your metabolism, Leigh’s book will do the trick to get that fire stoked.
This week I am just posting one picture, front flexed. The Pictures are from Day 1, Day 28, and Day 49.
Leigh attached her notes:
Destination Abs: Week 6
On April - 8 - 2009
By: Kevin Larrabee, CSCS
Sorry for the late update again folks. I forgot to take pictures on Monday and I needed Leigh to work her photo shop magic to put those pictures side by side and the same size. This past week went smoothly. I actually have mixed emotions about the body builder style workouts. On one had I like being able to do upper body work 3 out of my 4 workouts (what guy wouldn’t?) and on the other, I don’t get to do my low rep strength inducing movements (deadlifts, front squats).
Everything is going well, pictures look good, arms are noticeably bigger. Putting some mass on my abs.
Last Saturday’s refeed also rocked. Got in some pizza, cupcakes, waffles with this on it, and some E.L.Fudge cookies.
Leigh Peele has put together the nutrition portion of this program and I have constructed the training program. If you haven’t read her book The Fat Loss Troubleshoot, you have no idea what you are missing. Leigh has a no bull shit approach when it comes to this stuff. If you are one of those dieters who has smothered the furnace that is your metabolism, Leigh’s book will do the trick to get that fire stoked.
Here are the pictures setup in this order: Day 1, Day 28, Day 42 (this week’s pics were taken with a different camera, thanks Mom):
Episode 130: The New Biggest Loser Trainer
On April - 5 - 2009
Get this Week’s Episode:
MP3 Download/iTunes/RSS/Odeo
Hosts:
Kevin Larrabee (Twitter), Jonathan Fass,
and Leigh Peele
Sponsors:
- TurbulenceTraining.com- Boost Muscle Growth and Blowtorch Bodyfat!!!
- BlackStarLabs.com The Best Tasting Casein/Whey Protein You Have Ever Tasted
- StrengthCoach.com (#1 Source for Performance Enhancing Information on the Internet)
Offtopic
- I’m a huge fan of BSG. While the finale was awesome, I wasn’t a huge fan of the “lets interbreed with the humans on this planet”. Your guys’ thoughts on this could make for some good discussion. Very emotional finale regardless. And what the heck was Starbuck? -Jason
- I have one question for the off topic section. Do you guys listen to any other podcasts besides fitness stuff? Like Tony do you listen to Movie podcasts? NPR anyone?
FitCast NEWS
- A little side project… (Video Game Podcast)
- Logo
- screen printing
- Transformation thing
- Contest from Episode 129
- Prizes
Mailbag
- Hi Kevin!I love the show so much.
To Leigh-I don’t know if you remember me but I met with you once in Winston back in 2006. You helped me with my leg and gave me a program for fat loss?Well I did what you said, lost the weight, my leg was better, and things were going good. Since then I moved overseas and I have put a lot of the weight back on, my leg is hurting again behind the knee now. This maybe a hard question ,but why do we backslide and how can I get back on track? Also the food here (Denmark) is a lot different and not helping! Any advice and thank you so much from before. I think you are so funny and sweet in person.
If there is time for one more question. Do you guys know of any online supplement site that ships to this area? -Mia
- Hey guys, I have a question about fish oil. You guys seem to always say that that fish oil is one supplement that is good to add. However, in terms of dosage, i find the info out there very vague. I often hear 3-6g per day, but does that refer to the g of fat, or the g of epa/dha? Most fish oils are like 2g per serving, but only around 600mg of epa/dha, with the rest being other poly/mono unstaurated fats. So when people say 3-6g of fish oil a day, does that refer to g of epa/dha or total g of fat in the pill? Also is 3-6g a day about right? Finally, some fish oils like biotest flameout have a much higher amount of dha than epa, but most are higher in epa. Does it matter? What is the difference/advatage of each. Thanks, keep up the good work -Sal
- Hey Kevin, love the show. For the past 2 months, I have added creatine for the first time, and I have seen great results. However, my creatine monohydrate powder does not dissolve when I add it to water. It all goes to the bottom of the cup, and I have to stir alot and drink right away, and keep adding water to get it off the bottom. I don’t mind since it works, but does that mean that the particular brand I am using is low quality? I add it to shakes too but again, I am worried that I am using a crap brand. I know that you guys always give shout outs to your sponsors, but since there are so many different brands of supps out there, could you guys recommend a good and trusted brand for the main supplements: Creatine, fish oil, propow, and greens. Thanks, keep up the good work -Nick
- Hey guys,
First off, I’d just like to thank you for the advice you gave be a few week back in regards to my dads hip surgery. We managed to get him to loose a few pounds and get a bit stronger before the surgery and his recovery is going better than anyone expected. So thank you.
Onto my question. I’ve been dealing with a sore shoulder for a few months now. I have been working a lot of scapular stability, stopped doing all pressing motions and started getting ART done 2-3 times a week for about 6 weeks with no improvement. The ART practitioner recommended that I get an ultrasound which ended up showing no torn tendons, but did show a calcification on my supraspinatus. The ART practitioner has recommended extracorporeal shockwave therapy to improve the blood flow to the area and get rid of the calcification. So far I’ve only done one session, but i wanted to get your guys opinion before i continue, as it’s quite expensive. Thanks a lot for any advice. -Troy. - This is a question for the fitcast crew.
My dad has suffered a herniated disc between his C5-C6 vertebra and a pinched nerve between his L4-L5 vertebra. I have told him that he needs to stabilize his lumbar spine and that it is hypermobile. He has not exercised vigorously in probably 10 years. I told him to start very slowly with planks and side planks and he complains that they hurt. My question is: what core strengthening exercises can he perform pain free that might help him stabilize his lumbar spine? In addition, are there any other exercises that might help my father’s condition at all or is he at a point where it is not safe to do strengthening exercises?
I appreciate all the help,
Chris TX - Hey Guys,Male, 5′9, 190 21%BF
I was reading in a recent Muscle and Fitness about Tabata Training (20 seconds on, 10 seconds rest, rinse and repeat.) I was wondering what everyone thought about this program in general, but also its benefits for the relative novice. I’ve been lifting on and off for 4 years and finally have the time to get back into it full force. Thanks and keep up the great work!
Will
Ocean Grove, NJ - I actually have 2 questions. I am an all natural lifter and never taken anything crazy I was wondering what you thought about Tribulus terrestris or estrogen blockers in general.Are they safe and really “natrual” or what. I work out 6 days a week with lifting 4 days and HITT on my off days. My 2nd question is has any of you ever done sprint intervals or HITT and how does it burn more fat then regular steady state cardio. Love the show and thanks a lot. -Gary
- Hi, I’m a new listener and love the show.I’ve heard you guys mention many times that technique is important. Also that heavier weight with less reps builds better muscle.
In my bicep workout (straight bar curls), i lose form at reps 8-10 in the 3rd+4th sets (1st set being a warm up). Should i go up in weight and settle for sets of 6 or are 8 good reps + 2 bad form reps with lower weight a better way to build muscle?
Thanks, and hope to hear from you.
- Hey guys,
love the show. When people say they are on a low carb diet are they referring to only startchy carbs? or does this include fruits. Also what is your theory on how much fruits you should have when you are on a diet to get to single body bf.Thanks Jrod from the North
- I was going to start preparing to take the CSCS exam. I have noticed that NSCA has an updated version of their book, “Essentials of strength and conditioning”. I assume that I can still use the older version (edition #2) to study. They havent changed that much that I definitely need to get the newer edition do I? What does the new edition contain that the old doesnt? What other recommendations can you give for studying for the exam? I already have a background in exercise and physiology. Thanks. -Tracy
Destination Abs: Week 5
On April - 2 - 2009
By: Kevin Larrabee, CSCS
Sorry for the late update guys. First off, I messed up a little bit this past weekend. I had a refeed scheduled for Saturday. Unfortunately, I let that slide into Sunday. So yes, I cheated a little bit, and that is OK. I think the biggest mistake that people can make while dieting is to “mess up” then be so depressed and disappointed in themselves that they don’t think they can get back on the fat-loss wagon. IT IS OK. You made a mistake, it is time to move on. All is not lost.
Anyways, I am loving the fact that I can actually eat like a normal guy for the most part now. Saturday’s refeed consisted of some frozen waffles with some of this chocolate/PB spread (thank you FLZine.com Forums). After that I lifted for about 90 minutes focusing on Abs, Bi’s, Tri’s, a little bit of lats. I even was able to fit in some pizza.
After one week of new training and upped cals my lagging muscle groups are looking much better. Can’t wait for this Saturday’s 90-minute mirror muscle lift athon!
Leigh Peele has put together the nutrition portion of this program and I have constructed the training program. If you haven’t read her book The Fat Loss Troubleshoot, you have no idea what you are missing. Leigh has a no bull shit approach when it comes to this stuff. If you are one of those dieters who has smothered the furnace that is your metabolism, Leigh’s book will do the trick to get that fire stoked.
