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This week Kevin and Jon go in depth on the psychology of fat loss, post workout nutrition, and much more! We might even talk about that whole creatine story.

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We talk about training at home, fat loss plateaus, speed training, training for strength, and much more!

FitCast NEWS

• TRX Winner
• We will return to our scheduled programming soon…
• So this project…
• Online Clients
• What up Leigh?

Mailbag

• Hey, I am a new listener to the FitCast. Thankfully I found your podcast to give me something productive to do while I pound away at a keyboard for my summer internship. Great content, I’ve learned a lot and it keeps me from going into “zombie-mode”. Anyway, I am moving to Worcester, MA soon, and I’ll need a good gym. From the sounds of the few podcasts I’ve listened to, it seems like you guys are located in eastern MA. This brings me to my question, can you recommend a good gym in the Worcester Area? Thanks, Colin
• Hey Kevin, I want to thank you for all your hard work, the fitcast has helped me in my quest to change my life… I have lost 45lbs I am in the best shape of my life… On top of all that I am training to enter the provincial police here in Ontario. Fitcast has been a huge help for me.. Regards, Bryan chauvin
• Hey Kevin and gang, just to give you some background information, my height is 5′8 and I’m 23. I started at 317 pounds and am now down to about 170 pounds. I have gotten many different body fat percentage readings from 12% all the way up to 22%. Looking at a lot pictures of body fat estimations, I think I’m still probably around 20%, but it’s very hard to tell since I have a lot of loose skin as well. It’s weird, I think I still have plenty of really soft fat in my abdominal area, but I can see my ribs and my neck area looks almost anorexic. I feel kind of sick from two years of dieting and am really really weak. Anyway, I’ve been stuck at a weight loss plateau for like two months. I’ve tried cutting my calories all the way down to 1500 with three days of lifting followed by 15-20 minutes of HIIT afterwards and about an hour and a half of steady state cardio on my off days. I’ve also tried taking a break, as well as bumping my calories up to maintenance. Nothing seems to work and my metabolism is just not doing anything for me. I’ve read that I should get down to 10% bodyfat before a bulk, but I am just wondering if perhaps bulking wouldn’t be a bad idea for me given my situation. Although I have been lifting since I began losing weight, I didn’t follow the 1g of protein per pound of lbm recommendation until very recently and feel that I might have suffered a lot of muscle loss in the process, but am not entirely sure about this. Any advice would be much appreciated. Thanks again guys for all of your hard work on this podcast. -Tony
• I recently found the podcast and am really enjoying it. What would you guys recommend for someone that has a full time job as an engineer, but wants to become a trainer and ideally open a gym in the distant future? What certification would be best keeping in mind I do not have an exercise related degree? Keeping my current job is a priority until I would be able to replace my current income with income from the fitness field. However, I’ve heard most trainers make very little moeny. Thanks for any help you can provide and keep up the great work! -Kevin
• Hi Kevin and Co., I’ve been listening to your show for a few weeks now and I’m absolutely addicted. The FitCast makes the workday much more interesting, and it’s nice to to listen to quality information while getting a few laughs. I’m a 25 year old female, 5′4, about 130 lbs. I have been exercising in the gym on and off since I was about 15. Throughout college I basically did zero exercise, apart from some bullshit elliptical workouts and occasional yoga or spinning, due to time constraints and my time-consuming major. I have been out of school for about two years, working out routinely, but only started seriously strength training about five months ago. I generally try to get into the gym 4-5 days a week, doing full body circuits, metabolic circuits and complexes, kettlebell routines and interval training. I’ve been looking at some of Craig Ballantyne’s videos, Athlean X routines, picking up things from TNation and Nick Tumminello’s site, etc. I’m a bit of sponge for information at the moment, good times. Anyway, I try to do one lower-body-dominant day and one upper-body-dominant day per week, but in general, I do as many compound movements as possible. I still can’t seem to do a single pull-up or chin-up. I do push-up variations just about every training day. I do all the basic upper body exercises, (shoulder presses, bench presses, lateral pulldowns, bentover rows, assisted pull-up machines, and I have a pull-up bar at home and try to use that with a chair underneath for support.) I’m SLOWLY improving but I would like to know what kind of routine I should be doing to accelerate strength and be able to do ONE freakin pull-up, at the very least. Should I be doing a few sets of assisted pull-ups every day?? I’m completely clueless. Any input or direction would be great. You guys are awesome. All the best, Marina
• What up Kev and Leigh, Buckle up, I’m laying it all on the line! Let me be your challenge, please! Never have I solicited the advice of a professional(s) to help me when it comes to my body…until now. I need your help. Up until about 4 years ago if you said the word ‘gym’ to me I’d have to go a dictionary so I could look it up. Fortunately, I met my husband who was a firefighter at the time and he opened my eyes to a whole new world to say the least. Long story short I lost the 20 give or take extra pounds you get when you shove anything into your mouth you want without thinking of what it might be doing to your body and have been fluctuating between the same 10 pounds for the last 3 years or so. I am obsessed with fitness. I love working out, I love anything that challenges me, I love cooking healthy, I devour any new fitness article/podcast/book/recipe that comes out. Tosca Reno and Jamie Eason are my idols! So what’s the problem you might ask? My body is not, nor has ever been where I want it to be, plain and simple. I’m a newbie to The Fitcast and have just loved every second of every episode but a few things have struck a chord with me recently. #1. I can’t perpetually be in the fat loss state that I have been in for years now, I am getting tired! #2. I can’t build muscle and lose fat simultaneously from what I’m hearing you guys say and lastly #3. Everything I thought I knew may be going out the window with all my Jillian Michaels books…Here are my stats so that any advice you give me won’t include the word “depends” 25 year old female, 150 lbs (the lowest I have ever weighed is 147, then up up and away….again), 5′9, I carry my weight downtown but I think I am also very muscular and not sure I have come to terms with that (I want Jessica Beil’s legs!), I exercise 6 days a week. 3-4 days a week I either run for 30min or hit the elliptical or run sprints, or anything that’ll get me sweating. I also usually get in a kickboxing class for an hour or a step class at least once a week. I ride my bike everywhere, probably averaging 20-40 miles a week. I lift 4-5 days a week. Back, Bis, Tris, Shoulders, and Chest all get 1 day, Legs and Butt get two days a week. But I have never had a steady program because you always hear PT telling people to stop doing the same thing over and over so I never do the same thing usually and because I can’t afford a PT. Nutrition: Honestly, 98% clean but with this caveat… I am hyperthyroid and ALWAYS hungry… I also have always aimed for about 1500-1800 cal/p/day and now that I am trying to once and for all purge my booty and legs of their excesses I am aiming for 1200-1400 cal per day. I heard Kev reprimand someone for 1400 calories a day the other day and said to myself “Uh Oh”… maybe that’s my deal?? I eat every 3-4 hours (although i’m hungry about every 2) for breakfast everyday 1/4c steel cut oats with a scoop of protein and berries, lunch and snacks and dinner 4 oz protein usually ground turkey with a vegetable of some sort broccoli, a salad with vinegar for dressing, carrots, and also if im still hungry some fruit or a fruit and nut granola bar.ill eat cereal after a workout for recovery. I take creatine before my strength training days. I workout at nights after a 12 hour shift of standing on my feet all day so by the time I get home I am very hungry. I need to immediately get into bed so I can get up for work the next day but i need to eat also, so yes, I eat right before bed on most nights, mostly because I thought we are always supposed to eat after a workout and a PT at Max Muscle told me that many weight lifters set their alarms and get up at 3 am to eat.. That’s a topic for another day. Soooooo WTF???????????? I have started a food journal and officially have 8 days now, I also have measurements if you guys want those, pics too…. Since Jan the only inches that I have lost is 1/2 from my thighs, 2 from my butt, and 2 from my stomach. HELP!!!!!!!!!!!!!!!!!!!!!!!!!!!! -Katie
• Bore da Kevin and crew! (‘Bore da” is good morning in Welsh). I’m a UK listener so I’d love it, Kevin, if you could read out this question in your awesome British accent =D. My question is about running. Ever since I can remember I have been a very slow runner compared to my peers. I always thought that when I was younger I was slow because I was unfit, inactive and slightly overweight. Now I’m older I’m much fitter and more active than I used to be – I weight train regularly, play sports and have done a martial art for about 6 years. But I am still a REALLY slow runner! For example, I go to a circuits class once a week and in that class I can generally keep up with the best on most exercises except for anything that involves running or sprinting – then I fall behind pretty much everyone who’s less than 60 years old! So I guess my question is this: is it possible to be ‘fit’ aerobically, and to be relatively strong but NOT be a fast runner/sprinter? What factors determine a person’s ability to run/sprint fast? Thanks so much for the awesome podcast, you guys are bendigedig! Sally (Wales, UK) PS In case it matters at all, I’m 29 years old, 5′5″, 130lbs.
• My name is Veronica Malloy. I’m sixteen years old. My family is a bit less fortunate so we can’t exactly purchase all the expensive healthy foods. I grew up rather slim but these past two years I’ve gradually put on 20 pounds leading me to being 5′4 143 pounds. I’ve been needing help putting together and exact fitness schedule I can partake in at home. (EX: 30 push ups, 20 sit ups, run 2 miles, ect). I’m emailing you to see if you could possibly help me?
• Leigh, In an old podcast, you mentioned that you following a diet to help your ankle injury heal. Can you elaborate on that diet? Are there certain foods or nutrients that should be eaten to aid in healing? How does it differ for a bone vs. a tendon vs. a muscle injury? Related to this, I have had chronic problems with tendonitis. I’ve had plantar fasciitis, achilles tendonitis, patellar tendonitis, medial epicondylitis, and others. My ortho said that it is a blood supply issue and is probably genetic, but could diet also play a part? Thanks, BB

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Martin Rooney joins Kevin to talk about training around the world and MMA Training. Kevin and Jon open up the mailbag to talk about sets and reps, injuries, and more. And PJ Striet talks about the fitness industry with Kevin.

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FitCast News

• 4-Year Anniversary
• Perform Better Summit Interviews
• T-Shirts!

Martin Rooney Interview (Check out Martin’s NEW BOOK)

• Long time fan from your time at Elite Fitness. I preordered your book and can’t wait to wait to get it.My question is about your various Warrior Challenges. My training is strength focused and I have been using the 5/3/1 program for some time now with great success. Where do you suggest one puts the various Warrior Challenges into an existing program? At the beginning of a session kinda’ smokes the rest of the workout, but if you wait until the end of a session, you can’t do the challenge justice.Thanks Martin.– Dave
• Mr. Rooney,

  Greetings from Finland and thanks for your great seminar over here during last fall!

  Question: Based on your excursions around the globe, what is the one main thing you´ve learned from  overseas that you could take back to the States to help your athletes get better results?

  Also,  on the same token  what one thing you would take from the North-American training systems to improve European training system?

  Thank you in advance and looking forward to see you in 4 weeks!

  Joni

  Helsinki, Finland
  

• I live in the UK, I am a 37 year old female and have just started kickboxing and love it. What would be some good conditioning exercises? I do 2 kickboxing classes a week, and 2 boxercise classes. Should I do some running, and general conditioning like body weight squats, sit ups etc, and what do you think of skipping as a conditional tool. thanks -Clair
• The last time I saw you in person as well as in your book you talked alot about how the culture of Martial Arts as a whole has a risk of fading away in the new evolution of Mixed Marial Arts.  Alot of focus on fighting and conditioning but not a lot of focus on things like Tradition, Honor, Self Respect and other things covered through the various martial art systems metioned in your book Ultimate Warrior Work outs.  My Question is what are some things that people or trainers can do to instill these values in a mixed martial arts world or enviroment so as to not lose sight of what MMA is truely rooted in.
  Second and thirdly.. Do you use the TRX either in your warrior progams or in other programs at the Parisi Speed School and Third I am still a bit gimpy from an  injury to my Antior Shoulder and Biceps tendon it was mostly a strain and not a tear are there any particular exercises that should be renforced not just to my injury but for others to increase overall shoulder health?
  Thanks So Much,
  Brian Sargent

Mailbag

• Hello Kevin, Leigh, and Dr. Fass,This question is directed towards Dr. Fass, but I would welcome anyones input. I have developed an annoying dull pain in my right shoulder that feels similar to a bruise. My shoulder is more agrivated on some days and better on others, So the severity of the pain is very inconsistant. Some days I hardly hurt at all, and some days the pain will increase throughout the day. The soreness is located mostly around the anterior part of the delts, but the soreness is not superficial. It actually fells very deep within the shoulder joint . I can actually locate the agrevated sore spot with my thumb within a slender strip of the anterior delts. The problem is my range of motion is affected by this irritation. Placing my right hand accross my chest, and onto my left shoulder intensifies the pain to a sharp piercing type that is pretty intense. If I leave my right hand on my left shoulder and begin to raise my elbow, the pain gets even worse. Reaching behind my back also agrevates it to a lessor degree. I have a very wide shoulder base for my height. I continue to do my daily P90X workouts as best I can. I take some Naproxen Sodium sometimes, and that really seems to help. The arm circles and other shoulder warmups that are part of P90X seem to help my shoulder feel better durring the workout, but sometimes pull ups and pushups seem to make it pretty sore the next day.What do you think the cause of this could be? Do you think I may have some kind of impingement? Is it possible their could be some muscle pinching between the Coracoid process causing internal bruising? Why would it be worse some days than others? Could I be sleeping on it wrong?The Fitcast may very well be the best thing about itunes. Don’t change a thing!!Jody

  P.S. I’ve experienced almost exactly the same thing with my left shoulder in the past, but eventually it got better, and I have no problem with it now. The right shoulder has been like this for a while now though, and I starting to wonder whats going on here. I want to graduate to more compound movements, and heaver lifts in the future, so I need to get a handle on this.

• Hi Fitcasters,I’m a 25 year old male, 6′1, 190 lbs. and in the 12-15% bf range. I’ve lifted weights regularly for the past 5 years, I put on about 20 lbs of fairly lean bulk in that timeframe.My goal is gain mass while maintaining current bf levels. However, I have much less time to devote to working out due to work and family obligations. I have a gym in the basement that I can do almost every exercise in but in the interest of time I’ve simply developed a push/pull program that I do 4 times a week in the morning before work. I do flat bench, overhead presses and squats on push day and bent-over rows, chins and deadlifts on pull days. I usually do 3 sets of 8 for upper body exercises and 3 sets of 10 for lower body exercises. And from week to week will increase weight or reps when possible and mix in a few variations of these exercises.My question is, are these 6 exercises giving me the most bang for the buck? And am I getting enough volume here to make any reasonable gains over time? I understand I can’t expect the same results that I earned when I was putting more time into my workouts, but I’d like to maximize what I am doing these 45 min sessions 4 times a week before work. Over the past few months I haven’t noticed any siginificant gains in size or strength.Thanks, keep up the awesome work!

  Mark

• Hey Kevin,
  I have a suggestion for your site. I am fairly well versed in fitness and nutrition but occasionally you or one of your guests will mention terms that I was not familiar with. I typically listen to the show on my ipod while working the assembly line at the local auto factory and will google what I can remember when I get home. I thought it would be kind of convenient and informative to all the listeners if you could post a “Glossary of Terms” with a brief definition on your website. It could include equipment, exercises, stretches, human anatomy, supplements and nutrition, etc. I realize you are quite busy and this could take a while, but it could be a work in progress and you might enlist the help of Jon and Leigh. Anyway, just a thought. Love the show. Can’t get enough.

  Regards,
  Jerry from Nashville

• Hello, I am a somewhat new listener, and I haven’t managed to listen to all the old podcasts yet, so I am sorry if this question has already been asked. I work on my feet for nine hours straight, 5 or 6 days a week. Usually by the time I get off work and am ready to train, my feet are very sore, and my knees, hips, and lower back will also be a little stiff and sore. I thought my body would adjust, but after a month at this job, I am still tired and sore by the time I leave work. It makes it difficult to work as hard as I would like to in the gym. What would you suggest for this? Are there certain shoes, exercises, or stretches you would recommend? I’m sure anyone who works in a retail job or restaurant can relate, so any help would be greatly appreciated. Thanks!-Matt
  Gaithersburg, MD
• What up!
  I am a NASM certified PT who loves writing programs, but always gets into a “brain freeze” whenever I think about developing a workout for myself. Being fitness professionals, do you write your own personal programs, or do you look to others for your own workouts? Are there any resources you frequently use for what you do for yourself?
  Thanks guys, the podcast is invaluable.

  Jarid

WhatUpKev005.mp3 (Right Click and Save-As to download)

or grab it through the iTunes feed for The FitCast.

Questions:

• Hey Kevin,
  I was wondering what your opinion on the Anabolic Diet, or as some call it the Anabolic Solution? Would you ever try it or have you? Also, while I’m on the subject, have you read Gary Taubes book Good Calories, Bad Calories? If, so what did you think? Thanks for answering my question.
  -Shane
• Hey Kev,

  Really quick question for you. Is okay to take Casein and ZMAs before bed. I know that milk blocks the absorption of zinc so, I try to take the ZMAs 30 minutes before my Casein shake. Is this good?

  Thanks for your time,

  Sherman

  Tempe, AZ
• What up Kev! OK, so this might be a weird question, but who do you look up to outside of the fitness world? Just curious, thanks love the show -Sarah
• 1. Do you supplement with creatine on non-lifting days?2. Are there any new supplements you are trying out? New green tea flavor you reccomend, etc? -Shane
• Hey Kevin, similar to the question asked of Steve Cotter about kettlebells, which 3 movements would you choose as THE Big Three for TRX training? Also, I just got a TRX, and I’m wondering if there’s any little tips or tricks you’ve found to using it to really get the most out of it. Thanks.
• What would be the best set up for a home gym with little cost and little space. Cage , bench , plates and bar…. Anything else ?

John Romaniello joins Kevin this week to go in depth on fasting, radical fat loss, training, and possibly Star Wars…

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• Any advice for goal setting to help keep up motivation. as much as i want to lose body fat, that bar of chocolate is always calling to me. how do i say NO? -Bulent

• You recently had a blog post about fasting after cheat days, can you talk a little bit about the story behind it and the idea of feast–>fast and the rationale behind it.

• What up Brendan from Tampa, Florida- John, When implementing a fasting day after a massive cheat day, how would you implement supplementation if one wanted to workout out while fasting? Would 5-10 grams of BCAA’s mixed with some creatine every 3 hours suffice? -Thanks John and FitCast crew for all you’ve done to help further out society of fitness and health enthusiasts -Brendan
• Hello Fit Cast Crew,I have been a listener for over a year now. I love the show and listen to it all the time during my training. You guys are great, and funny too, so funny that sometimes I have to hit pause on my ipod because I can’t finish my set because I am laughing so much.

  My question is aimed at  Johns.

  Anyways, I am 27 years old 5′9″ about 190 and in pretty decent shape because I am in the military. Over the past six months I have used full bodypart splits with mostly compound movements. I think I have made pretty good progress, but I am noticing that my posture, core(abs & back) and bodyfat level needs some work so I want to focus on that. What is the minimum I need to work the other muscles so that I don’t lose the strength and size in the muscles I already have. My diet is pretty well dialed in, I am sticking to the Precision Nutrition plan the best I can.

  Once again love the show. Thanks.

  Matt

• John, you claim leptin levels will be soaring after cheat day, but Lyle McD says only after lots of carbs. C+F=fat gain. Thoughts? -Angela
• Alright John, you have 30 days to get as much body fat off a client as possible. What is your plan? -Rachel

Guest Dr. John Berardi joins us for another epically long episode about leptin, if dairy is evil, fasting, accountability, perfecting pull ups, and much more!

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FitCast News

• Dr. John Berardi Interview
• Why are we jackasses?
• Training Videos
• DVDS

Voicemails

• Milk (good or Bad?)
• Ab work everyday?
• Vibram 5 fingers
• NO Supplements

Mailbag

• Any tips on minimizing swinging when doing pullups. -Juraj
• What up Kev, Doctor, and Leigh! I have a question for Kevin about his client Kim. I have been following Kim’s progress on the blog and I was wondering if you could talk about what you have been doing with her for training and nutrition to get her to where she it. And by the way, Kim, if you are listening, you are kicking butt girl! You are going to make all of the women at your wedding sooo jealous! Thanks so much for the podcast. P.S. you guys need to talk about music more! I am hooked on Stars now! -Jenn
• Ive suddenly been getting plantar faciiatis in my left heel. Ive been feeling as though i have excessivly tight calf muscles in my left leg as well. Ive done mobility work, foam rolling, stretching, even rest and ice. all seem to bring mild relief but as soon as i go for a walk with the dog i notice the pain in my heel acting up shortly upon returning. It hurts most after getting out of bed in the morning. I strength train regularly with a full body workout and train with kettlebells in between strength days and always allow one to two full rest days. Ive gone through the assessments as per cresseys neanderthal no more article series. upon studying pics of myself and starting to pay attention to walking, squating, and other biomechanical habits, i seem to have internal rotation in my left femor. Can this lead to problems such as plantar faciatis? What can i incorporate into my program to correct internal rotation, regardless of whether or not its the cause of my plantar faciatis, i know if not corrected it will give me issues down the line. Thanks! -Katie
• (great show i love counting how many times leeh says “you know” try it its great.
  Dan uk
• Hey crew-
  I’ve been helping my fiancee with her diet and workout regimen as she attempts to lose some bodyfat in preparation for our December wedding (and for general health, of course).  I have her reading and following the programs in The Female Body Breakthrough and I myself am reading The Fat Loss Troubleshoot to help plan meals as I do most of the cooking.
  She is about 5′2″ and while I don’t know her weight, she has always been on the heavy side but I would describe her as having above average muscle mass for a female.  Her mother is also undergoing a medically supervised weight loss routine, and during her evaluations, she was told that she has nearly double the lean body mass of the average female (not sure where those numbers came from, though).
  My fiancee is following a 3 day a week strength program (still in the first phase of Female Body Breakthrough) and supplements this with occasional Zumba classes and lunchtime low intensity cardio sessions in the fitness center of the resort where she works.  I know that, fat loss goals aside, she is concerned about her overall muscularity as well.  Is there a safe healthy way for a female in this situation to intentionally cut down on muscle mass and fat, or should she simply focus on fat loss?
  Thanks,
  Matt from Round Lake, IL
• Hey guys,This question is for Jonathan. Im a second year kinesiology student and want to go into physical therapy. I was wondering if you could recommend a few good physical therapy books, perhaps a few that really influenced how you practice. Any advice would be great.

  Thanks,
  Troy.

Q&A with John Berardi

• Also, I have a question about caloric intake. I haven’t tested body fat lately since I’m not sure how to get an accurate read, but I am 5′9 and 135 pounds. I’ve spent my life at about the same weight and have always looked thin, but I was definitely low on muscle until the last year or so when I started lifting consistently. My diet is high in protein and healthy fats, and I limit non-veggie carbs to breakfast and post-workout. I am trying to steadily change my body composition to get leaner and stronger without building much muscle mass. I lift 3-4 times per week and try to do cardio 2-3 times. Lately I have been trying to just listen to my body and eat whenever I feel hungry rather than counting calories, but I am someone who feels starved after just 2 hours without food so I end up eating fairly constantly, especially on lifting days. (my co-workers think I’m insane) Do you think this strategy of just eating whenever I feel like I need food is a bad idea? I’m loving the freedom of not counting calories, but I do want to continue to make progress.
  Thanks so much!
  best,

  Sarah

• If you could only give our audience one piece of advice to help them reach their fitness goals, what would it be?
• What are your thoughts on Peri-workout nutrition, and what guidelines would you recommend for someone who is 180 and looking to build muscle and increase strength. Same question for someone who’s goal is fat loss.
• As a personal trainer, I get several e-mails every day and am approached several times each month about selling my clients something called “structured water”, which has some kind of special, secret “energy”. Have you heard of it, and what is your opinion on it?Ben

• What is your opinion/position on ‘Leptin resistance’?  I have just recently heard of it and was hoping you could explain more. -Jimi
• What are your thoughts on periodic 24-hour fasts?  There is so much conflicting information out there on fasting.  Will occasional 24-hour fasts cause muscle loss or slow metabolism?  I’ve read that fasting can also give a boost of energy since the body isn’t using energy for digestion.  Thanks and I look forward to your input!
  Karen
  New Jersey
• JB: I understand that you recently gave a presentation on keys to body transformation. Any chance that this will be available for purchase on DVD? What is your general advice on best practices for body transformation and what are some of the biggest mistakes you see day in and day out when it comes to long term body comp changes?  -Bob
• John,Many states have rules and laws about what types of diet and nutrition advice we can give our clients. I’m interested in becoming Precision Nutrition Certified, but I’m worried that I’ll learn what to do, but then be severely restricted in how I can use what I’ve learned and still keep it legal.

  Does your program help with this and other business aspects of being a nutrition coach?  Do you have any general or specific guidelines that could help?  I realize there are 50 States, so feel free to narrow it to California, since it’s all about me and MY question. Let Michigan type it’s own question!

  Thanks,

  Roland

Todd Durkin of Fitness Quest 10 comes on to talk about fat loss circuits, motivating yourself and becoming better everyday. We also open up the mailbag to answer questions about the TRX, lifting fast, fasting and more!

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NEWS

• Todd Durkin Interview coming up
• Brian St. Pierre, Martin Rooney,
• Crossfit
• Blogs at KevinLarrabee.com/Distance Coaching
• New Website Layout
• VOICEMAILS: 978-633-3488 or send an mp3 to questions@thefitcast.com

• I really like the podcast but I have a request. I am a runner-biker first and weight lifter second. I enjoy all the weight talk but would love to have an actual runner-biker-triathlete on the show… someone who trains for running but lifts weights to stay fit. Not someone who lifts first and runs a little to stay in shape. The general impression I get from the show is that you all hate running and don’t suggest anybody do it so it would be great to hear a more balanced approach. Just a thought – maybe I am way off. Thanks for all the good work.  -Lori
• Hey Fitcast Crew!I’m sure this has been asked before, and if so, maybe you could refer me to the episode number that dealt with it so as not to duplicate a question, but it’s about the TRX.  I’m a student, and in the next year will be moving from my apartment, to my mother’s basement in another city, and then back to either an apartment or shared townhouse with some roommates next year.Does the TRX system require much setup or space? I know I could probably just go to the their website to see it, but I would like to know from first-hand experience how easy/difficult it is to set up, or travel with, especially for someone like me who doesn’t have long-term accommodations for the next few years.Thanks a bunch!!Lynda
• What up Kev et al,
  Just wondering what your guys’ thoughts are on lifting with slow and controlled reps vs. explosive / fast lifts.  Is it as simple as one being better for fat loss and the other better for muscle hypertrophy?  To make the question more specific, I just got done with losing weight (about 80lbs) and now I’m looking to stay as lean as I can in more of a maintenance type routine.  I’ve been reading articles and blogs that extol the physiological virtues of both lifting styles.  Any suggestions / thoughts on them would be a huge help.

  -Anthony

• Hello,
  I wanted to get the good Doctor’s opinion on a weird hip popping that I’ve recently noticed. It started when I went for a weekend run and ran 8 miles – a new personal record. My previous max was 6 so it was a bit of a push. Didn’t feel much while I was running but the next day my left hip was killing me. I limped around for 2 days and slowly started doing non-impact work (strength training, elliptical, bike etc). It got better, but since then I’ve noticed it popping occasionally but particularly when I do one legged deadlifts. If I put a few fingers on the hip joint and bend forward, I can feel the joint click or pop when I straighten back up. What did I do and how can I make it better? It doesn’t hurt but it doesn’t seem right.
  Thanks for your opinion! -Katherine
• I wondered what your opinions/experiences or those of your guests/co-hosts were on the effectiveness of intermittent fasting and fasted workouts for lean muscle gains? I’ve been reading this blog: http://leangains.com/ which charts his own success with an 8 hour feeding/16 hour fast approach.
  Any comments? -Tim
• Hey guys,Sorry about my last email, i didn’t realize that i hadn’t really asked anything until you read it out. My apologies.John was right, I don’t tend to have pain with my patella tendon when jogging or cycling however if i hit a steep hill when cycling or jog on more than one occasion a week I tend to tweak it and it’ll hurt the next couple of days from basic movements (i.e. walking upstairs/standing sitting etc)Essentially I’d like to know what exercises, cardio workouts I can do to maintain/possibly improve my strength and loose the fat (which is my primary goal at the moment) without aggravating any of those injuries?Also what I can do to strengthen those areas to hopefully reduce the chance of tweaking in the future?And finally, do you think the P90X routine is a good way to go to reduce fat and build muscle, especially considering my condition?

  Take care,

  Lee

• Whatup Dr Fass?!
  I’ve got a question that I’m still getting my head around as a reasonably green outdoor personal trainer with a bodybuilding background who was not at all prepared for the amount of clients I would sign with injuries and zero athletic history.

  “As an outdoor trainer you’re applying the principals of bodybuilding and aerobics i.e. the foundation of modern popular exercise, to an environment with an unstable base and expecting people with a catalogue of pre-existing ailments who have commonly never exercised in their lives to manipulate an unstable load (as in their own body weight, sandbags, ropes, kettlebells etc). How do you do this effectively without causing injury?”
  Thanks Doc,
  Geoff
  Sydney, Australia

• Hey guys! Love the podcasts and I tell everyone about them. I even taught my personal trainer a few tips that I learned from you.Here’s my question: My thyroid is normal, I’m not anemic or depressed but I’m tired all the frickin’ time. I wake up at 6am (in bed usually around 10-10:30pm), work out at the gym around 10am for an hour, and by noon all I want to do is nap for 2-3 hours. Which, being a nanny as a job, allows me to do that. Because I’m so tired, I’m also irritable and can cry easily. However, being a full-time nanny has caused me much stress in the past 9 months.Also, this summer my husband and I are leaving to spend a year backpacking across Europe and Asia and I don’t want to be dog tired the whole time.Me Facts: I eat pretty healthfully-mostly lean meats/eggs/ fruits/ veggies/nuts. I’m lactose and gluten intolerant but I’ll eat rice and GF cereal now and again. However, I do know that as healthy as I eat, I don’t eat enough, roughly 1200-1400 cal. a day, and I’ve been doing that for years. Could that be a cause? Could I be overtraining my system? My workouts consist of 20min high intensity on the elliptical, a day of heavy lower body lifting, a day of heavy upper body, yoga once a week and now I’ve started walking an hour a day at 4.0mph. I work out btw 5-6 days a week.
  I’m 27, 5′6, roughly 155lbs and 24% body fat.

  Any help you can shed on my issue would be great. thanks guys!
  Liz
  PS-Kevin, you’re not a bitch

• What up Kev, John and Leigh,
  First of all I’ve been following you guys for a few months and bothering both Kevin and Leigh almost daily with questions, interesting articles or just plain silly stuff on facebook. I’m getting back into personal training after years of doing research for my PhD. My question to you all is this: How important do you think it is for a Personal Trainer to “look” the part? Do you think it depends on the clientèle? I feel that some people may want their trainers to be the rock-hard, 6-pack ab variety, while others may want someone less intimidating. I’ve seen trainers in all shapes and sizes and quite frankly its difficult for me to listen to one who is carrying extra tires around with them, and NOT for exercise! Of course we should do the kind of training that gives us the bodies we want, but do you think we should take that into consideration when choosing clients or a specific location to work? Also, how much of your personal routine do you think is wise to share with your clients or the public, especially when they ask “when will I look like you”? One last for one for Leigh, any advice on getting the guys to respect you being a small blonde female?
  Keep having fun. You’ve inspired and guided me so much.
  Live and love life
  Krista

[Editors Note: Kim continues to see some great progress week after week. It is amazing to see her each session now with the mood that she is in! She continually is getting complements from friends and co-workers about her fantastic results. I am not kidding when I say this have changed her life in the last month! If you want to see results like this, you can check out my Online Personal Training services. Feel free to e-mail me as well via the contact page if you are interested!]

I can’t believe another week has gone by. I’m really getting use to the routine of watching what I eat, working out regularly, and living this new life Kevin has started me out in. Pizza still looms everywhere (seemingly) but I have gotten stronger and this week I just avoided the cafeteria all together on pizza Friday.

This morning I weighed in at 146.4. So, still heading in the right direction. Kevin and I have been trying to figure out what my target weight should be. It’s nice to have someone knowledgeable to talk to about this; someone who knows what realistically I should be shooting for. Me, I’m still dreaming of weighing what I did when I was 18, but realistically I’ll be very happy with another 10-12 lbs gone. Something that he pointed out to me, which makes a lot of sense, is that I have a lot more muscle now. So I have to take that into account when I think of the numbers. And something he’s been saying from day one is that I shouldn’t be so focused on the numbers anyway. How are my clothes fitting? How am I feeling? How are the weekly pictures looking? These things are more evidence of success than the numbers.

This week Kevin and I trained twice. Again, he was pushing me just a bit further than what I had gotten comfortable with. Instead of presses with 30lb weights, I was using 35lbs. It’s so good to have him pushing me that little bit further once he recognizes that I’ve become too comfortable with what we had been doing. I can be a bit lazy sometimes, and not want to put forth the extra effort to push it to the next level. He keeps me going forward, not letting me get lazy.

Another aspect of this was when he had me doing exercises that seemed daunting; he did them along side me – which really helped me get through them. Sometimes you need to feel like someone else is suffering with you to get yourself to see it through. One of these things was the bike intervals that we did at the end of our last workout. I HATE the bike, and I HATE intervals. But they are a necessary evil. So Kevin jumped on the bike next to me and said that he would do it too. It was nice to see him subjected to the torture too.

And so another week begins. I hope to see you all again from the other side of 145. ☺ Have a good week!

[Editor's Note: Kim continues to kick ass and stick with the training and nutrition that I have given here. 10 lbs down in 4 weeks!!! That is fantastic. If you are interested in getting results like Kim feel free to check out what I offer for online Personal Training. Please continue to support Kim as she get closer to her wedding weight goal!]

Hi Again,

So another week down.  I learned something this week.  I learned how important it is to have both the nutrition AND the workouts for weight loss.  I had a migraine for a couple of days mid-week, and I was out of the gym for a few days. I have been working hard to make up for that missed time since then.  Currently I am 147.5 – Very close to 10 lbs down overall!  I can’t believe what I have been able to achieve in just a few weeks.  It’s mind blowing.  I never thought that I would be able to do that!  It’s great to actually feel lighter in my every day activities too. Crossing my leg is easier, I feel like I’m flying up the stairs now, and pants that use to “pull” are now loose and my belts are seeing much more use.  I can’t wait to get into those clothes that I tucked away long ago – with hopes that I would someday fit into them again.

I cannot thank you enough Kevin for what you have given me.  People at work have been complimenting me, and it’s been making for some good motivation to keep going.  My results so far are making me wonder where I will be by the time I walk down the isle.  I’ll be rockin’ that dress!

Something else that’s been improving is my strength.  I’m feeling more solid, and I have gone up a notch in weights this week.  The workouts that Kevin creates for me are varied enough that it keeps even ADD-me interested.  After a year of seeing him, I would think that I would have seen all that he’s got, but he still manages to teach me new moves.  Today it was a variation of planks, which were much, much harder.

So I need to apologize for the photos this week.  There are more shadows that usual because I had to take the photos later in the evening, when I usually take them in the afternoon.  We had some family drop by unannounced, and they stayed a while… you know how it goes.

Well, I look forward to writing to you all again next week, with some new exciting numbers!  Stay strong, and stay away from the pizza (that’s what I keep telling myself).  Ciao  J