Tag Archive | "Kevin Larrabee"
Posted on 17 August 2010
Tags: abs, Body Fat, Episodes, Jonathan Fass, Kevin Larrabee, Strength, supplements, The FitCast, Training, TRX, Women, workout music
Kevin and Jon discuss how low back pain relates to knee issues, coming back from major wrist injuries, how Kevin has changed since working at Mike Boyle’s, and more!
FitCast News
- Project Update
- Pink Dumbbell Certificates
- Quick word on listener feedback
Mailbag
- Howdy guys and gal from Texas. I just wanted to comment on the trainer who had the client that had frequent urination problems right before a training session, I think episode 187. I actually have the same thing happen to myself. When I train with a trainer, I would feel the urge to go a couple of times before the start of the session, even if I didn’t actually have to. However when I workout on my own, I don’t get the same urges. I also don’t get embarrassed about working out at my gym as I see the same people every day, etc. One thing I did notice was I do get those same urges right before going to a movie at the theater or going into a meeting that may last an hour or more. I always thought it may have been a weird nerve issue that I didn’t want to interrupt the actual activity/waste someone’s time by me having to go during the allotted time frame but have never really asked a doctor about it.
Love the podcast and the banter you three have going, great chemistry. -Glenn
- Hi all, Nigel from Manchester England.
Question for Mr. Fass. After a lower back injury from 2 years ago I have noticed that whilst seated my right knee protrudes further forward than my left which causes pain in my right lat if seated for a long time. I feel I need to push my pelvis right back into the seat to enable correct alignment and think this may have come from avoiding deadlifting and squats and only doing single leg work since the injury. Do you have any tips on how I can realign my pelvis? Many thanks in advance for your priceless advice as ever. Cheers, Nigel
- Fitcast team,
Last football season I suffered a scaphoid fracture. I went to a sports trainer that came to our high school and he could not diagnose my ailment. The trainer told me it could be a scaphoid fracture so we had a x-ray done but it came back negative for fractures, however the trainer also mentioned that the fracture may not show until two or three weeks after the initial break. I never had a second x-ray, thinking it was just a sprain and would get better. It did not though and eventually in January I had an appointment with a Wrist and Hand Orthopedic Specialist and the doctor saw the current x-ray and explain my fracture had developed into a non-union fracture and I had surgery. I had a bone graph to fuse the dead bone together. I was out for about 3 months of any weight bearing activities on my wrist. Now I have gain most strength and range of motion back however full range of motion is not possible. I always loved doing push-ups and plyo push-ups but now I cannot support weight with my left wrist, also I cannot get my wrist in an angle were a palm down is possible. What can I do to regain that last bit of range of motion to be able to do a push-up again? Thanks for the time and the podcasts. It is was a great find on I-tunes. Blake Vajgrt
- Hey Kevin,
I’m curious what your experience has been going from working as a ‘trainer’ at a commercial gym to becoming a ‘coach’ at Boyle’s. Has there been a significant change to your training philosophy and/or approach to your clients and is there an obvious difference in the type of clientele that join a facility like Boyle’s vs BSC? I came into the industry without a sports background and am starting to notice the difference between the 2 approaches to fitness. Like many trainers I mostly look after members of the general population who want to lose a bit of weight and ‘tone up’ (their words not mine) so I program in a way that keeps them entertained and steers them towards their goals with varying degrees of intensity depending on their motivation. I’ve become so accustomed to training this type of person I don’t think I’d know what to do if an athlete enlisted my services so I’m interested if you met a similar challenge when you changed venues and if you have a preference for one style over the other? I’ve noticed a few changes to your lingo in the past few months so it would appear Coach Boyle is rubbing off on you haha. All the best and thanks to you, Leigh and [occasionally] John for giving up your time to provide us all with such an awesome podcast Geoff Owner/Operator Grizzly Personal Training Sydney, Australia www.GrizzlyPT.com
- What up Kev, DOCTOR Johnathan Fass and (the battle at) Lea Pull Hill – Leigh Peele (PS- FLzine.com and LeighPeele.com ROCKS)
Been listening for two months beginning with the most recent and working back. Right now at episode 122. Y’all motivate me to better myself… and to drink more Spike. QUESTION: Has there ever been a situation where your client develops feelings for you? How do you handle it without losing a client or gaining a stalker. Is it common for this to happen? Does the client mistake admiration for a crush? PS- my favorite off topic quote “You Glorify your Lameness and that makes you cool.”
Posted on 08 August 2010
Tags: Bodyweigh exercises, fat-loss, Food, Kevin Larrabee, Leigh Peele, Mobility, Strength, supplements, Training, Training at home, TRX
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
Posted on 03 August 2010
Tags: Diesel Crew, Grip Training, Kettlebells, Kevin Larrabee, muscle, Single Leg Training, Strength, Strongman
Smitty of the Diesel Crew joins us to talk about single leg training, kettlebells, grip training and much more!
Show notes will be up soon. Sorry for the delay!
Posted on 26 July 2010
Tags: Episodes, fat-loss, Kevin Larrabee, Leigh Peele, low carb, Mike Boyle, muscle, nutrition, Training, TRX, warm ups
FitCast NEWS
Mailbag
- Hi guys,
I was listening to your fitcast episode 177 and you had a message from John, the cameraman in South Wales who had the problems with tendonitis in his elbows. I am a sports therapist in South Wales, who has done a lot of work with chronic elbow pain both sports and non sports people. I think I may be able to help him, so is there any way that you can pass my details onto him incase he would like to contact? –Anne Marie
- Hi Kev,
What up? My friend’s band, Miss TK and the Revenge, have a song called “Future Power” that I think you will enjoy. The lyrics are BTTF influenced with mentions of “gigawatts” and “Deloreans”. Check it out on Itunes or send me your email and I will email you the MP3. Thanks for doing a great podcast, Jason
- Kevin, I just listened to this podcast, and I think you got the whole CEU thing wrong when it comes to Boyle. NSCA isn’t giving CEUs for HIS part of the seminars, but they’re not cancelling ALL of the CEUs. For example, Mike Robertson is only getting .5 CEUs instead of the .6 he applied for because Boyle is one of the speakers at his upcoming conference. I think you should mention that the next time you do a podcast, because I’m sure a lot of people are confused. -Mark
- Hey guys,
I’ll make this short, I am a personal trainer in North Dakota. I’m an avid reader and learner and have really been thinking about making the trip to Long Beach for the perform better summit in August. Is this something that a first year trainer should do or is it for more seasoned trainers? I would love to go and experience it but I am having trouble finding people to join me as well. Most of the people I train with or am friends with don’t read and learn as much as I do so i’m not sure they see the benefit in making the trip to California. Would it make sense for me to just make the trip alone? I am thinking of talking to my fitness director to see if she would be interested in joining me but I’m guessing it will be a no. basically can you tell me what kind of demographic attends the summit? what should a person like me who is an unknown fitness professional expect from attending the summit? Hopefully this gets to you guys and thanks again for all the Podcasts…can’t say enough how awesome they are in place of mindless tv… Aunna Grand Forks ND
- Hey lady and germs! I appreciate all your humor and informative discussions for helping the public become smarter, better, stronger and healthier people. Everything I learn from you guys, I pass on to my clients and they love it! so thanks to you, they think I’m the best trainer ever!
I am a personal trainer in the Denver area and have a question about one of my clients. She’s 56, 30 lbs overweight and I’m training her 3 days/week on variable circuit training sessions to maintain muscle and tone. We don’t do anything heavy, usually stick around 14-18 reps for all exercises, but hit muscle fatigue after each set. Then on the off days she’s doing her cardio. The last month now, she’s complained of muscle spasms. First it was in her adductors, left leg. Then she felt the spams in her right forearm. The spasms would always occur the next day after I worked her out. Have you ever heard of this? Could the workouts be causing the spasms? How, why? It could be minor, but she doesn’t like them. I tell her its normal and not be to alarmed. But I don’t want to lose her either if they keep happening. Any ideas? By the way, thanks to your advice, last week I bought Mike Boyle’s Functional Strength Coach 3.0. I haven’t watched them yet but am stoked to learn from the one of the top experts in the area for Sports Performance Training!! Thanks and keep passing on what you know! David from Denver
- Hi guys, sending the love from Australia!
I have a question for round table or wherever you see appropriate. I have a client who has been training with me for about a month. He’s very overweight, and struggles with a lot of anxiety before our sessions. He says he goes to the loo… Sorry…. Restroom!…. about 3 or 4 times while gettig ready for our appt because he’s so nervous! He says he loves our sessions and will continue with them, but I’m after maybe some strategies I could try with him to put him at ease? Any suggestions you guys have would be great. Our gym is a Personal Training studio and we always have the training area to ourselves, so it’s not like he’s worried about other clients looking at him. I think he’s just worried that he can’t keep up with what I’m going to give him to do. Thanks for all you guys do with the podcast, I look forward to it every week 
Nadine
- I’m looking for nutrition and fitness advice for my 8 year old daughter who is about 15 pounds overweight. I was an overweight child myself, but discovered exercise and healthy eating in my 20’s. I’m currently 45 years old and probably about 5-7 pounds overweight. I work on it daily, however. I remember struggling as a heavy child with self esteem and food control. I don’t want my daughter to have to endure the same things. Any advice on a daily food guide and an exercise plan for a girl who really doesn’t like to sweat? –Dana B.
Posted on 18 July 2010
Tags: Glute Activation, Kevin Larrabee, Leigh Peele, low carb, Mobility, nutrition, Squatting, Training, TRX
Kevin and Leigh talk about possible links between dieting and eating disorders, getting proper depth while squatting (and improving strength), women who want to lose muscle mass, female training and more!
NEWS
- Online Personal Training Updates
- $175 TRX Gift Certificate contest
- iTunes, Zune Marketplace, Facebook, Twitter
Mailbag
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Hi all, I am a 27 year old, 5′5 female, and began competing in fitness and figure a year ago. I had weighed 130 for ten years before competing (and had been lifting weights all 10 years), but I gained a lot of muscle in the past year and now my “off-season” weight is 137. My pants don’t fit me anymore, and I would like to lose muscle from my legs (specifically from the quads and glutes) while maintaining shape elsewhere. I have heard 3 theories about how to go about losing muscle from the quads/glutes: 1) do high rep, “muscle wasting” reps with little to no resistance; 2) stop working out legs altogether 3) stop lifting weights and just do cardio. I realize spot reduction of muscle in one area is difficult if not impossible, but I want to at least try and was wondering what the best guess as to technique would be. -Lauren
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My question is about how to safely squat deeper. When I get right around parallel, my form tends to weaken. I think my lower back is rounding a little, because its usually sore after a squat session. Are there any stretches or mobility drills that you would suggest to improve squat depth? I am not looking for ass-to-grass depth, but just below parallel would be great. I feel like my form is limiting my ability to get much stronger. -Mike
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I know young kids should not lift weights because of them growing, but can a 7 yr old use TRX since it’s his own bodyweight? -Michelle
- Hi guys, I’m Jennifer.Is it true that dieting can trigger eating disorders? Not 500-calorie or 800-calorie a day stuff, nothing crazy, but just the simple fact of being in a deficit? Or is that just something eating disorder places say because they don’t want their clients dieting? Or is it really a big unknown?If you have a history of eating disorders but genuinely have fat to lose (say obese or at least plump) are there things you can do to make dieting safer? Would those precautions be the same for thinner people?
Many thanks,
Jennifer
- Hi, I’m a 15 year old girl from England and was wondering if you could help me out by giving me some basic ideas on what kind of exercise i could do.. at the moment i’m training for a 5k charity run on the treadmill in my shed. i want to carry on with fitness and am interested about going into sports science when i’m older. could you give me some idea about what other exercises i could do to keep fit once i’ve finished training for the 5k, i play field hockey as a goalkeeper twice a week in season, plus netball and rounders. any help would be much appreciated.
thanks,
Megan X
Links I promised to include:
- Episode 167 where Kevin and Jon talk about plyometrics and agility work for young athletes
Posted on 12 July 2010
Tags: business, fitcast, Fitness, hip, Jonathan Fass, Kevin Larrabee, knee, Mike Robertson, rehab, Strength, warm ups
Mike Robertson joins us for one of our best episodes ever. We discuss single leg versus bilateral leg training, hip and knee rehab, policing the fitness industry, and much more!
Q&A with Mike Robertson
- I have a question about my hip. When I squat, deadlift and sometimes just try to stand up my right hip hurts in the front. I have tried stretching my hip flexor and but I keep having pain at the bottom of my squat and deadlift. It doesn’t hurt when I stretch it so is there something else I need to try? I have a desk job, so I try to do lots of mobility stuff. We do a dynamic warm up before each workout, stretch and foam roll regularly. We have assess and correct so are there any areas I need to focus on in that? My husband also has a question for Mike: What’s up with your RSS feed? It shows up all weird on Google reader. Also, In the Trenches is having itunes issues too. Thanks for putting on a great show and I’m glad Fass has more time to post on facebook now. I love the articles he’s been posting. Thanks, Jessica, Apex, NC
- I purchased Assess & Correct few months ago and it has been extremely useful. So thanks for a great product! Still, one issue I have not been able to improve much with it is my hip internal rotation. I have really good external rotation but when testing internal rotation seated I can get only few degrees of motion. When testing prone I get over 20 degrees so I guess this points to having a muscular issue? The problem is that the early progressions feel really uncomfortable, almost painful, in my knees. Could having “knock-knees” contribute to this? Could you provide any alternative exercises for increasing hip internal rotation? If there is time for a second question could you talk a little bit of “knock-knees”? I have previously understood that if you have knock-knees you’re pretty much stuck with them for the rest of your life. However, Assess & Correct contains some exercises for them but the intent of them is left a bit unclear. Are they just for addressing usual issues associated with knock-knees or can one expect some kind of other improvements? Thank for your time! – Pasi
- I have a question…With the proliferation of corrective exercise information via the net and products such as Assess and Correct and Magnificent Mobility, how important is it for trainers to respect their scope of practice and that of other health professionals? -Marc
Mike about a year ago i had both my miniscus repaired in right knee. I never really had much flexability in them to begin with, i thought torn miniscus was problem. Well a year later i still dont have much flexability. When i sqaut there is no way i can got to paralell, (is going to paralell even that important)? I have been doing super heavy partials and static holds, and leg presses on sled. What can i do to increase flexability in knees to help me do a full squat again. Thanks Myron
I have been having knee pain for ~1 year now. There was no apparent trauma that caused the pain initially, but it has persisted and made lower body exercise almost impossible. Walking up and down stairs aggravates my knee as does walking, squatting, etc. I began working with a physical therapist ~2 months ago and she wasn’t able to tell immediately if it was due to muscle imbalances or a torn meniscus. Last week my knee felt great and we decided I would continue my rehab without her assistance. I did bodyweight reverse lunges on Wednesday last week and my knee is still in pain. The pain is on the outside of my right knee. I can pinpoint the spot and apply pressure with my finger to trigger the pain. Mike, please provide any insight you can on what I should do to improve my knee health. I do not take any supplements and I do a proper warmup before every training session.
Thanks for the awesome podcast. Feel free to eliminate whatever you deem unnecessary from the question.
Thanks,
Kevin S.
Posted on 05 July 2010
Tags: abs, Bret Contreras, Episodes, exercise, fitcast, Glute Activation, Glutes, Kevin Larrabee, Leigh Peele, recovery, Strength, supplements, Training, TRX
This week Bret Contreras joins Kevin to talk about glute training, then Kevin and Jon talk about the Perform Better Chicago Summit, and finally an odd off-topic with Kevin half asleep.
Show Notes coming soon. Just wanted to get the episode up first.
Posted on 15 June 2010
Tags: Alwyn Cosgrove, diet, Episodes, exercise, Kevin Larrabee, Leigh Peele, low carb, Mike Boyle, Mobility, muscle, nutrition, Oprah, podcast, Strength, supplements, Training, TRX, Women
The cast talks about lifting’s effect on bio mechanics, an EPIC discussion about tightening your nutrition, shoulder injuries, and much more!
Get this Week’s Episode:
FitCast News
- Perform Better Recap
- Going to PB Chicago
- KevinLarrabee.com Blog Updates
- Guest Requests Needed
Mailbag
- Hey Fitcast
Just thought I’d share a good book to help people understand studies and publications in an easy to understand book. The book is called Bad Science by Ben Goldacre. I’m listening to the audiobook version and it’s quite informative and teaches people how to critically examine trials and studies.
Jin
- Hey Lee, Kevin, and all the fine people at the Fitcast,
I have a question for the show. I started a 3×5 lifting program last fall, and have experienced good results, and I have put on about 13 new lbs. of muscle (in the upper body, chest, lats, but also glutes, hamstrings and even my calves). I’m very happy about that. As you well know, all that squatting puts a lot of stress on the legs, so I have eased off my running quite a bit (used to run about 15-20 miles a week before 3×5). I do run nowadays, between 3-5 miles a week. My question, however, is this: Is it possible the new muscle mass (especially in the glutes and hamstrings) could change my running biomoechanics? I do find I am sore in new spots after running (I have been virtually injury free my whole running life), and I am not sure what I should do about it. The soreness is mostly on the outside of my knees, or sometimes slightly behind the kneee, where the joint would be. I am very focused on preventing injury, so backing off running is no problem. I doubt I have to cut it out altogether, though. As I also increase the intensity of my 3×5, will this mean this kind of cardio is off limits? What would you recommend? -Cesar
- Hey guys!
I have has 3 shoulder dislocations and a stabilisation operation after playing rugby in Ireland. I did this by falling directly onto my elbow rather than in a major contact situation. The operation was 1 1/2 years ago and I have not yet returned to rugby. Would you have any specific exercises or protocols that you would recommend to give the best possible chance of returning to the sport and remaining injury free?? I have the usual internal/external rotation stuff but to me it doesnt seem as if it is enough or that I am doing it enough times per week. Any suggestions are very much appreciated ! I have read that shoulder stability is as much to do with scapular stability as the shoulder joint itself and that by putting weight directly through the shoulder is useful. I currently do the regular gym stuff as the operation was so long ago and have recently started learning Olympic lifting techniques so I dont think shoulder mobility is as much an issue as shoulder stability.
Thanks again
Kris
- Hi FitCast crew.
My question is regarding the weight gain that I’ve experienced lately. I’m 19 years old, 5′9″, and my weight right now is at 150 lbs. I’ve been following Alwyn’s New Rules of Lifting Program for almost 6 weeks, and have made my diet a 3 day low-1 day high calorie intake which I’ve done already for 2-3 weeks to lose some weight. My diet consists of sweet potatoes, oatmeal, fruits like apples and oranges, lean meats like chicken breast or fish, skim or soy milk, and nuts or peanut butter; sometimes, I would eat more nuts or peanut butter on my high calorie days without counting portions just because they are more calorie dense and satisfying than eating more veggies.
What I soon found out was that as the weights that I lifted in my workout increased, so as my body weight did. It only got worse and made me frustrated when I found out that I still don’t see 4 or 6-pack abs popping out (seems to me like flabs than abs, especially when I sit) and that my body fat hasn’t changed or has increased a bit, despite the fact that I do interval training on a treadmill every Saturday.
Am I doing it wrong guys? I mean, why do I still gain weight even though my diet is always in check and my calories slightly reduced at just 1800-2000 calories? Hope you can help me with this. Thanks
Francis
Posted on 06 June 2010
Tags: Body Fat, Dr. Jonathan Fass, Episodes, exercise, exercises, fat-loss, Kevin Larrabee, Martin Rooney, MMA Training, Mobility, muscle, rehab, Strength, Training, TRX
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.
Get this Week’s Episode:
FitCast News
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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
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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
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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
- 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
Posted on 01 June 2010
Tags: Anabolic Diet, fat-loss, green tea, Kevin Larrabee, supplements, ZMA
Kevin talks about ZMA, Casein, The Anabolic Diet, Creatine, and much more!
Here is Episode 5 of the What Up Kev? podcast. You can download it directly here:
WhatUpKev005.mp3 (Right Click and Save-As to download)
or grab it through the iTunes feed for The FitCast.
Questions:
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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
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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 ?
