By Alwyn Cosgrove

Muscles are just plain dumb. Despite their ability at some level to perform amazing Cirque De Soleil type feats, muscles only ‘know’ two things – stretch and tension. They can’t differentiate between stretches (whether the stretch is coming from yoga or from Taekwon-do kicking) or types of tension.

Let’s talk tension. As far as a fitness enthusiast is concerned, muscle tension comes when you place resistance on the muscles. And it doesn’t matter what form that resistance takes. You see, as far as the muscles are concerned, resistance is resistance is resistance. The muscles have no idea what form the resistance takes, whether it is a dumbbell, a resistance band, a barbell or your bodyweight. True, free weights are superior to machines when it comes to building strength, but it’s because free weights require you to stabilize the load in three planes, not because the weight on the muscles is any different.

In fact when you think about it, the only reason to ever use external load (i.e. weights) is because your bodyweight is not enough resistance. Yet most guys are making exercises harder by adding external load, when they aren’t capable of handling their bodyweight in the same exercise. I’m constantly amazed by how many people I meet who can bench press whatever pounds of weight, but are unable to perform 10 correct push ups (typically due to a lack of core strength and synergistic muscle stability. As far as I’m concerned – unless you can do an easy twenty push ups, you have no business getting under a bar for bench pressing. In my training facility everyone begins with bodyweight exercises. You have to earn the right to lift weights in my facility.

Now I’m sure some of you are jumping up and down right about now, convinced that your bodyweight is not enough for you to get a ‘good workout’. You think you’re much too strong. And you’re probably right. If you’re an Olympic Gymnast that is. Remember - most gymnasts use primarily their bodyweight in their conditioning programs and have no problem developing great physiques and great strength levels. I’d go as far as to say that most gymnasts have better physiques than most weight trainers. And these guys train exclusively for performance – not for mass or aesthetics. Nick Grantham CSCS, former conditioning coach to the Great Britain Olympic Gymnastics team noted that the majority of male gymnasts, after years of bodyweight training could typically bench press double their bodyweight the first time they ever tried it. If that’s not evidence of the efficacy of bodyweight training then I don’t know what is.

The key to effective bodyweight exercises are the same as with any exercise – time and tension. We need to select exercises that load the muscles effectively through the entire range of motion, and select a speed of movement that eliminates all momentum.

Workouts

Lower Body

• A1: Bulgarian Split Squat: 2 sets x AMRAP each leg @ 333 30s rest
• A2: Hip thigh extension: 2 sets x AMRAP each leg @ 333 30s rest

• B1: Partial co-contraction lunge: 2 sets x AMRAP each leg @ 333 30s rest
• B2: Step Up: 2 sets x 15-20 each leg @ 201 30s rest

• C1: SL Partial squat: 2 sets x 15-20 each leg @ 333 30s rest
• C2: Single Leg RDL: 2 sets x 15-20 each leg @ 333 30s rest

• D1: Single Leg Squat: 2 sets x AMRAP each leg @ 303 30s rest
• D2: Single Leg Deadlift: 2 sets x AMRAP each leg @ 303 30s rest

Upper Body

• A1: T-Push Ups Left arm: 2 sets of 15 reps @ 211 30s rest
• A2: Inverted Row: 2 sets of AMRAP @ 211 30s rest
• A3: T- Push Ups Right arm: 2 sets of 15 reps @ 211 90s rest

• B1: Mixed Grip Chins: 2 sets of 5-6 reps EACH SIDE @ 222 30s rest
• B2: Dips: 2 sets of AMRAP @ 211 30s rest
• B3: Prone Jackknife: 2 sets of 10-20 reps @ 232 30s rest

• C1: Pike Push ups: 2 Sets of AMRAP @ 222 30s rest
• C2: Reverse Crunch: 2 sets of 15-20 @ 111 30s rest

Advanced Options

So is bodyweight training too easy for you? Yeah right. If that’s truly the case then here are a few variations that you can use for any of the exercises to dial up the masochism factor.

Oscillatory isometrics: This is an exotic name for what is essentially performing 4-5 short range mini-reps at the end range of the exercise. For example, perform the concentric portion (the lifting portion) of a chin up at a normal speed, then lower yourself down an inch or so and ‘bounce’ (controlled) up and down in that end range for 4-5 reps, before lowering yourself back to the start.

Dynamic Isometrics: Not a misnomer – just a combination of two complete opposite methods. This involves maintaining an isometric contraction in the toughest position of the lift for 4-5 seconds, and then performing the concentric and eccentric portions as fast as possible and returning to the isometric position. For example you’d be doing a tempo of X5X. Hold the bottom of a push up position for 5 seconds, then straighten and bend your arms as fast as possible.

Iso-explosives: Just taking the above a step further. A combination of isometric holds in the toughest position, with an explosive exercises. For example: hold the bottom of a Bulgarian split squat or a push up for 4-5 seconds – then as you press back up – explode with maximal force so your body actually leaves the floor.

One and a quarter reps: Perform the entire rep, and an additional quarter rep in the toughest part of the range (typically the bottom). This overloads your weakest angles by performing twice as many reps in that range.

Ladder reps: Break the exercise up into thirds – the bottom third, the bottom two-thirds and the full rep. For example perform five dips in the bottom third of the range (the toughest portion), then five reps in the bottom two-thirds of the range and finally perform five full range repetitions. This means you’ll have performed fifteen reps in the toughest range of the exercise, but only five in the easiest range.

Once you are capable of performing 15-20 reps of each of these exercises at the given tempo with ease – you are now ‘allowed’ to grab a 5lb dumbbell and start over!

For more info on Alwyn Cosgrove, go to: http://www.alwyncosgrove.com

By Alwyn Cosgrove

Muscles are just plain dumb. Despite their ability at some level to perform amazing Cirque De Soleil type feats, muscles only ‘know’ two things – stretch and tension. They can’t differentiate between stretches (whether the stretch is coming from yoga or from Taekwon-do kicking) or types of tension.

Let’s talk tension. As far as a fitness enthusiast is concerned, muscle tension comes when you place resistance on the muscles. And it doesn’t matter what form that resistance takes. You see, as far as the muscles are concerned, resistance is resistance is resistance. The muscles have no idea what form the resistance takes, whether it is a dumbbell, a resistance band, a barbell or your bodyweight. True, free weights are superior to machines when it comes to building strength, but it’s because free weights require you to stabilize the load in three planes, not because the weight on the muscles is any different.

In fact when you think about it, the only reason to ever use external load (i.e. weights) is because your bodyweight is not enough resistance. Yet most guys are making exercises harder by adding external load, when they aren’t capable of handling their bodyweight in the same exercise. I’m constantly amazed by how many people I meet who can bench press whatever pounds of weight, but are unable to perform 10 correct push ups (typically due to a lack of core strength and synergistic muscle stability. As far as I’m concerned – unless you can do an easy twenty push ups, you have no business getting under a bar for bench pressing. In my training facility everyone begins with bodyweight exercises. You have to earn the right to lift weights in my facility.

Now I’m sure some of you are jumping up and down right about now, convinced that your bodyweight is not enough for you to get a ‘good workout’. You think you’re much too strong. And you’re probably right. If you’re an Olympic Gymnast that is. Remember - most gymnasts use primarily their bodyweight in their conditioning programs and have no problem developing great physiques and great strength levels. I’d go as far as to say that most gymnasts have better physiques than most weight trainers. And these guys train exclusively for performance – not for mass or aesthetics. Nick Grantham CSCS, former conditioning coach to the Great Britain Olympic Gymnastics team noted that the majority of male gymnasts, after years of bodyweight training could typically bench press double their bodyweight the first time they ever tried it. If that’s not evidence of the efficacy of bodyweight training then I don’t know what is.

The key to effective bodyweight exercises are the same as with any exercise – time and tension. We need to select exercises that load the muscles effectively through the entire range of motion, and select a speed of movement that eliminates all momentum.

Workouts

Lower Body

• A1: Bulgarian Split Squat: 2 sets x AMRAP each leg @ 333 30s rest
• A2: Hip thigh extension: 2 sets x AMRAP each leg @ 333 30s rest

• B1: Partial co-contraction lunge: 2 sets x AMRAP each leg @ 333 30s rest
• B2: Step Up: 2 sets x 15-20 each leg @ 201 30s rest

• C1: SL Partial squat: 2 sets x 15-20 each leg @ 333 30s rest
• C2: Single Leg RDL: 2 sets x 15-20 each leg @ 333 30s rest

• D1: Single Leg Squat: 2 sets x AMRAP each leg @ 303 30s rest
• D2: Single Leg Deadlift: 2 sets x AMRAP each leg @ 303 30s rest

Upper Body

• A1: T-Push Ups Left arm: 2 sets of 15 reps @ 211 30s rest
• A2: Inverted Row: 2 sets of AMRAP @ 211 30s rest
• A3: T- Push Ups Right arm: 2 sets of 15 reps @ 211 90s rest

• B1: Mixed Grip Chins: 2 sets of 5-6 reps EACH SIDE @ 222 30s rest
• B2: Dips: 2 sets of AMRAP @ 211 30s rest
• B3: Prone Jackknife: 2 sets of 10-20 reps @ 232 30s rest

• C1: Pike Push ups: 2 Sets of AMRAP @ 222 30s rest
• C2: Reverse Crunch: 2 sets of 15-20 @ 111 30s rest

Advanced Options

So is bodyweight training too easy for you? Yeah right. If that’s truly the case then here are a few variations that you can use for any of the exercises to dial up the masochism factor.

Oscillatory isometrics: This is an exotic name for what is essentially performing 4-5 short range mini-reps at the end range of the exercise. For example, perform the concentric portion (the lifting portion) of a chin up at a normal speed, then lower yourself down an inch or so and ‘bounce’ (controlled) up and down in that end range for 4-5 reps, before lowering yourself back to the start.

Dynamic Isometrics: Not a misnomer – just a combination of two complete opposite methods. This involves maintaining an isometric contraction in the toughest position of the lift for 4-5 seconds, and then performing the concentric and eccentric portions as fast as possible and returning to the isometric position. For example you’d be doing a tempo of X5X. Hold the bottom of a push up position for 5 seconds, then straighten and bend your arms as fast as possible.

Iso-explosives: Just taking the above a step further. A combination of isometric holds in the toughest position, with an explosive exercises. For example: hold the bottom of a Bulgarian split squat or a push up for 4-5 seconds – then as you press back up – explode with maximal force so your body actually leaves the floor.

One and a quarter reps: Perform the entire rep, and an additional quarter rep in the toughest part of the range (typically the bottom). This overloads your weakest angles by performing twice as many reps in that range.

Ladder reps: Break the exercise up into thirds – the bottom third, the bottom two-thirds and the full rep. For example perform five dips in the bottom third of the range (the toughest portion), then five reps in the bottom two-thirds of the range and finally perform five full range repetitions. This means you’ll have performed fifteen reps in the toughest range of the exercise, but only five in the easiest range.

Once you are capable of performing 15-20 reps of each of these exercises at the given tempo with ease – you are now ‘allowed’ to grab a 5lb dumbbell and start over!

For more info on Alwyn Cosgrove, go to: http://www.alwyncosgrove.com

by P.W. McRandle

Living on a budget can make you wonder how you’d ever afford getting a new green washing machine, organic cotton shirt or even at times a compact fluorescent bulb. Everything costs money and many an eco-friendly product comes at a premium. Rumored savings from living green, however, can seem just that as you wander down the aisles of Whole Foods, enviously eyeing imported cheese and organic beef. In my own case, for some time I’ve wanted a ceiling fan to deal with global warming at the scale of my apartment. And when I looked at my own buying habits, adding up where I might save a little cash, I found some good choices that didn’t compromise my green values.

Food

Starting with cereal, I can devour a box a week pretty easily, with all the waste packaging that entails (and my Wheaties aren’t even organic). Time to buy in bulk and bring my own bag for a weekly savings of $2.13 or $110.76 over the course of a year. Pretty good. I like blueberries on my cereal, but if I buy them out of season I end up paying $3 more per tub—so I’ll be buying seasonal fruits from here on out to avoid the premium.

I eat a lot of peanut butter as well and here I always go organic—but if I use the store grinder rather than buy it in cans, I save $1.50 every other week for annual savings of $39. I took the reverse path with my staple onions. Although I believe in supporting organic farmers, knowing that conventional onions have low pesticide residues and cost $1.30 less per pound, I figured I’d take those savings for an extra $67.60 each year.

By contrast, buying organic, fair trade, bird-friendly coffee in preference to conventional helps small farmers, maintains forest canopy for tropical birds and protects workers from pesticide exposures. I wind up paying $1.75 daily for a medium-sized conventional coffee. If I brew my own triple-certified cup, like Tradewinds Eco-Friendly Blend ($9.75/lb.; www.tradewindscoffee.com) on weekdays, I’ll save a whopping $405.60 every year.

Paper Products

With spilled coffee, bathroom visits and the demands of journalism, I waste more paper than I should. Doubtless there’s a forest quaking with fear every time I reach for a paper towel. So looking to save a buck and a tree or two, I switched from Charmin toilet paper and Scott paper towels to Seventh Generation’s non-chlorine bleached, 80 percent post-consumer waste (PCW) alternatives, which have the highest PCW percentage of any recycled-paper product on the market. While the Seventh Gen toilet paper ($3.99/4 rolls; www.drugstore.com) ended up costing me $.40 more than Charmin’s, their paper towels ($1.99/roll; www.drugstore.com) saved me $1 over Scotts, and I got 28 more towels with the natural brand. My total savings? $31.20 per year, and a few more trees in the forest.

When it comes to office paper, I already buy Domtar EarthChoice Forest Stewardship Council-certified paper, but by printing on both sides I can halve my consumption. A 10-ream case sells for $34.99 (www.officedepot.com/buygreen). At $3.49 per ream, I save $20.94 a year.

Cleaning

Why use a product like Windex Vinegar Multisurface liquid at $3.99 a bottle, when you can mix water and real white vinegar at $.99/pint for an annual savings of about $36 dollars? Even if I went for organic distilled white vinegar ($2.40/pint), I’d still save $19 each year. And vinegar, along with baking soda and hydrogen peroxide can replace many other products such as floor cleaner, window cleaner, etc.

The story is different for laundry soap. Here, I figured I should switch from liquid Tide to dry eco-friendly laundry soap (again Seventh Generation—we receive no commission for mentioning their products). This makes for better transportation, since there’s no point moving around water when the powder will mix with water anyway. And in conventional detergents there are concerns about nonylphenols (see "Virtuous Cycles"). Unfortunately, I only wound up saving a penny per load. But at least I had a lighter detergent.

So my total savings thus far are $712 annually, but there’s more to save yet.

Transportation

Even if your job is too far to walk to, stepping out of your car can trim your expenses (as well as your waistline). The average U.S. commute is 12 miles. For a car getting 20 miles per gallon and with mean US price for gas now at $2.88 per gallon, that results in $857.09 annually in fuel expenses alone. Public transportation isn’t free, but the typical commuter would find it cheaper than driving, provided the fare costs less than $1.73 per ride (and this isn’t including parking fees and upkeep costs for your car due to the wear and tear of the commute).

However, riding a bike makes for an even more penny-saving, eco-friendly commute. Doing so one day per week would cut $184.08 from annual commuting costs.

Energy

Three simple ways to save energy are to line dry clothes, turn your thermostat down and shave some time off your shower. The average household could save itself $54.87 annually by hanging out half its loads to dry. That’s not bad, but you can save even more by turning down the thermostat. For every degree Fahrenheit between 70 and 60 you turn lower the temperature, you’ll save 5 percent on your heating bill. In New York, this would have worked out to a savings of $136.51 for natural gas during the last heating season, assuming the thermostat was set at 68 degrees. As for the shower, getting out two minutes earlier can save you $32 a year.

To determine your own savings, see the downloadable Excel chart here.

The Sum Total

If I took all of these steps, I’d rake in $1,120 every year. The ceiling fan will hardly put a dent in this. A Westinghouse Silverdale ES costs $199 (www.westinghouseceilingfans.com, 800-999-2226), while the Hunter Sonora is $132 and up (www.hunterfan.com, 888-830-1326). But I need an efficient washing machine, so I might invest in an Energy Star rated machine such as the Whirlpool’s LHW0050 ($799, www.whirlpool.com, 866-698-2538). Now the only question is making sure I don’t fritter away those savings on incidentals.

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by Arthur Ling (Plamil Foods), Vegan Views 98 (Autumn 2003)

Over its 59 years of existence, the Vegan Society has proclaimed that the composition of cow’s milk is for calves and not for humans. Plamil Foods (an exclusively vegan company) pioneered British-made soya milk in 1965, formulated by vegan doctors to meet vegan nutritional requirements.

The calcium content of the Plamil alternatives to udder milk is akin to human milk which has enabled it to maintain records on vegan infants who have been most successfully weaned on it over a span of 30 years. Vitamin D2 is provided because it is necessary for the correct absorption of calcium.

It is regretted that other soya milk manufacturers base their calcium content on cow’s milk, overlooking the fact that a high protein diet derived from meat/milk causes calcium to be lost from the body. Vegans do not suffer this calcium loss so do not need the high calcium level of cow’s milk. The highest incidence of osteoporosis is in countries where dairy products and calcium supplements are consumed in the greatest quantities – USA, Sweden, Finland and the UK.

Cow’s milk was meant for the quick growing bone structure of calves and its calcium content is too high for humans and conducive to a number of human ailments.

Plamil is the only alternative to dairy milk pack to carry the vegan logo and Donald Watson (founder of the Vegan Society) wrote in The Vegan magazine (Summer 1989): "Our present President, Arthur Ling of Plamil Foods Ltd, has since devoted himself with true dedication to meet our needs. Now that sales have built up, others – who might not have the same humanitarian principles at heart – have joined the bandwagon. We would do well when we do our shopping to remember who risked all in the early days in this difficult field of enterprise." In a letter in May 2003, Donald Watson says that he has remained loyal to Plamil over the long period from 1965 and regularly purchases Plamil concentrated soya milk to the exclusion of other brands.

Dietician Sandra Hood (Dietary Consultant to the Vegan Society) says in The Vegan magazine of Summer 2001:
"The calcium intake of vegans tends to be slightly below the recommended optimal amounts according to the Department of Health (based on conventional diets!). However, the body adapts to lower intakes and because as vegans we exclude meat from our diets, this encourages our bodies to retain calcium so our needs may be lower than omnivores."

Dr. Julian Whitaker says:
"In only two generations, the rate of hip fractures in the U.S. has quadrupled, and it is currently one of the highest in the world. Americans are also near the top of the chart of dairy consumption. Would someone out there please tell me why we keep telling our children that dairy foods strengthen their bones? Excess protein intake – not only from milk but all animal protein sources increases the need for calcium to neutralize acidic protein breakdown products, destroying bone in the process. A lifetime of a high-protein-diet usually eats away at our bones."

Dr. Gina Shaw says:
"The calcium-depleting effects of proteins are not lessened, even when large doses of calcium are ingested. What must be remembered is that calcium is found in all foods grown in the ground and that they supply a sufficient amount of calcium to meet the requirements of both growing children and adults. Animals consume the plants and absorbs the calcium – THAT’S WHERE THE COW GETS CALCIUM!"

The Vegan Society paper "Dairy Products and Human Health" says:
Osteoporosis: Animal protein (found in milk, meat, and other animal-derived foods) causes calcium to leak out of bones. (This is to neutralize the acidity caused by the protein, and the calcium is then lost in urine). Populations who consume the most animal protein (and the most milk) have higher rates of osteoporosis. Plant proteins do not have this effect, and there are plenty of vegans sources of calcium."

The American Journal of Clinical Nutrition says:
"Age-related bone loss may be more attributable to excess calcium loss than to inadequate calcium intake".

The Vegan magazine (Summer 2003) says:
"Less Risk of Osteoporosis: In a study by ARS Western Human Nutritional Research Center, Davis, California, vegan volunteers formed new bone at a significantly faster rate than the omnivore volunteers even though the omnivore volunteers were taking in more calcium than the vegans."

Taken from Jon’s Workout Blog:

Been feeling really good lately, been eating like a champ and definitely feeling good during my workouts. It’s been about 2 years since I last did this D-ball workout and all I remember was how hard it was.

Tim Clavette and I did it in a "I GO U GO" format and it crushed both of us. I thought I got a good time of 37:45, but still felt pretty confident I could beat it.

Funny thing is before some of our MBG workouts I get pretty nervous, sort of like a big track meet or a BJJ competition. Thinking about it all day long and then it’s time and my stomach is all funny:) It was no different here, my trainers feel the same nervousness too. We treat our workouts like they are a sport or competition, but in our case it is purely a fun rivalry. We honestly cheer each other on, to really push one another to higher levels.

I read a great quote in a book I am reading called "Three cups of Tea" (great book), the quote says instead of the old British statement of "divide and conquer" they changed that to "unite and conquer". That is a dope statement, that is what it is all about, helping each other to raise our level of being, to inspire the BEST out of each other whether from leading by example or encouraging from the side. That is a big reason we have always had our 3 levels of training at the MBG (stability, strength and power) working out together, so the stability level students can see what the higher levels of training are achieving and use their lead to take them to the next level. It works amazingly well too!

An interesting note on that too is that the inspiration goes both ways. You only need to look at a class to see inspiration from all 3 levels of training. Just because the intensity level is not the same as power level does not lessen the heart someone gives…that is really cool to see.

My goal for this workout was to really smash my previous record and inspire others to do the same:) As the workout began the 100 lb d-ball seemed lighter for sure, I was getting 5 clean, squats and presses a minute easy so decided to stay at that pace. Then it seemed almost too long of a rest to wait each minute so I shortened the rests a bit more and would begin as soon as ready to go.

At the halfway point of 50 reps the timer was at only 8:30!! I was crushing my time, but fatigue was really beginning to kick my butt:) This is where the mental aspects of training come into play, where you just got to dig deep and stay focused on the task at hand. At this point I really wanted to take a minute off, but instead chose to keep working, but go to one set of 5 a minute. This was still getting to be almost overwhelming as the D-ball was getting slippery and harder and harder to hold as my forearms were shot too. At the last 2-3 minutes your heart is pounding like a race horse, your grip is shot and your hands are covered in sweat as much as you try to chalk them up it doesn’t work:)

Just keep driving, keep focused, keep picking the dang D-ball up and finish!!!

And I did it! I destroyed my previous best by almost 20 minutes with a time of 18:37!!!!

It was an amazing feeling! Finishing and beating my previous best by that much. As mentioned earlier, we all can inspire each other to new heights and in this case one of our students really inspired me on this workout. His name is Pete Brooks, he’s 46 and is in amazing shape, just amazing, he did it in 21:30 with the 80 lb d-ball and only weighs 165lbs!!

That night a bunch of our students did the same and crushed their PR’s too! Set the bar high my friends! Inspire others with your strength of body and mind!

I love this workout! It’s simple, full body like crazy, hard as hell and kicks your ass!!

It’s 4 Stars!

By Sara A. Broers

By supporting your local farmers, you will also support your local community. Farmers make up a large part of any community. You may not see one everyday but you will see a part of them daily through the food you eat. Farmers produce wheat, corn, soybeans, oats, onions, carrots, just to name a few. What about the meat you eat? They also grow the pigs, cows, goats, and other animals that you may enjoy at your table daily.

If your community does not have a local farmers market, I would encourage you to take the initiative to get one started. This is one way that citizens in your community can meet the local farmer and truly appreciate the products they produce. You may have someone in your community that grows popcorn, strawberries, watermelons, asparagus, apples, or cherries. These are just some of the products that you may find at a local farmers market near you. By buying local you will also save freight costs and the unnecessary shipping costs. This also helps eliminate unnecessary wear and tear on the highways and byways that cross our country.

Our smaller communities are disappearing throughout the Mid-West and the United States. Some of this is because the local citizens do not support the local farmers. When the people of a community support each other, it’s a win-win situation for everyone. When new businesses open, farmers are able to patronize these businesses. These same producers may also be able to provide products for the business. When products are grown locally, there is no middle man. When there is a middle man, the product costs more and the selection of products may be limited. With our economy in such turmoil right now, it makes sense for everyone to find an egg producer close by. Maybe you will find someone who grows a patch of red, ripe strawberries. These producers may be in your backyard.

Local farmers shop in our small towns when there are stores available. They also enjoy patronizing the local coffee shops and they like a good steak dinner once in a while. Home improvement stores are also places that farmers like to spend some of their money, as well as farm supply stores. If these are in your community, they will support you, which will allow you to support them. It’s important for communities to have services that farmers need.

By supporting your local farmers, your community will reap the rewards that will follow. It’s all about being in tune to the needs of the people around you. When the farmers in your community are feeling welcome, they will spend money. Farmers will support you when you need help. In a time of need, the farmer is quite often the first person to help out. By involving the local farmers in your community, the positive impacts will outweigh any negative ones that may come your way. Show the farmers you care! Wave, thumbs up, smile or shake their hand next time you see one and thank them for the food on your table!

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By: Ryan D. Andrews MS, MA, RD, CSCS

I have good news and bad news.

The good news is that you probably know what foods to eat for optimal health and body composition.

The bad news is that you probably aren’t eating those healthy foods at regular intervals.

Every time we sit down to eat, decisions are made that will impact our strength, health, energy and muscle mass. This article will help you to maximize those variables by outlining what to eat and when to eat it. 

Legumes

Yes, I just typed the word legumes. No, I’m not a nutrition loser. 

Legumes are a great source of protein and fiber. Protein is the raw material for structural and functional components in the body. Legumes also provide B vitamins, vitamin K, iron, zinc, magnesium and other trace elements. 

Heck, if legumes could spot me on pull-ups I’d take them with me to the gym.

Legumes can be purchased dried and prepared at home for minimal expense. Or, for the ultimate quick meal, buy them canned. The canned varieties can be immediately added to nearly any recipe.

Consuming legumes at most meals throughout the day is a good goal. Options include black beans, pinto beans, refried beans, kidney beans, lima beans, hummus, tempeh, tofu, peas, edamame, lentils, bean burgers, soy burgers, etc.

Soy milk is a fine option; just remember that many people consume plenty of soy from foods. If you are looking for a beverage to mix with a protein powder or pour on your morning oats, try nut “milks” (see below). 

Seitan is another dense source of protein. Technically, it’s not a legume. Seitan is actually derived from grain. Seitan is better known as wheat gluten. I’m not a huge fan of recommending high amounts of seitan, as it’s not a whole food, but having it a few times per week can help to boost protein intake. Plus, when seitan is prepared well, it tastes seitan-ilicious.

Legume Ideas:

Legumes are great straight out of the can, added to a salad, in a burrito, in chili, in soup, in a stir-fry, in a scramble, formed into a burger or blended as a dip. Tofu and tempeh can be grilled, baked, broiled, steamed, or crumbled and added to sauces.

Vegetables

Even nutritional degenerates know that vegetables are healthy. Aim for veggie and/or fruit consumption with every feeding of the day. Raw or cooked, frozen or canned, whatever you prefer.

I am continually amazed at how much nutrition power vegetables provide. Eating a wide variety of vegetables will provide every vitamin and mineral except vitamin B12 and D. Dark colored vegetables will provide you with pretty much everything but a bigger house. 

Vegetables are alkaline once digested and absorbed in the body. This helps to counteract the acidity of legumes and grains. Balancing your acid/base load can preserve muscle mass and promote bone health.

If you are struggling to get enough veggies in each day, greens supplements can be helpful. Try adding greens powder to a nutrition shake as a healthy addition. I always encourage clients to keep several bags of frozen vegetables at home. They can serve as back up when the fresh supply is low. 

Now, I’m going to share with you the most important vegetable tip ever released in print. 

Ready?

HAVE VEGETABLES ON HAND AND READY TO EAT. 

Don’t leave them full of dirt, stuffed in the back of your fridge behind the six-pack of lager. 

Vegetable Ideas:

Vegetables are great plain, cooked, raw, with hummus, steamed, roasted, in large salads, in wraps, in soups, in stir-fry’s, in scrambles, added to nutrition shakes (good shake additions are pumpkin, beets, and spinach).

Fruits

Like I just mentioned above, get those vegetables and/or fruits in with every feeding if possible. Just like vegetables, fruits are loaded with fiber, vitamins, minerals and are alkaline once digested and absorbed in the body. Whole fruits are always preferable to the dried and juiced varieties. I recommend that most clients keep frozen fruits at home in case they run out of fresh. 

Fruit Ideas:

Enjoy fruits plain, with nuts, with nut butters, added to whole grain cereals or blended in nutrition shakes.

Whole Grains

Whole grains are about as well understood as astrophysics. And ever since Lucky Charms touted its whole-grain goodness, I can’t dispute the confusion.

Whole Grain Rule Numero Uno: Keep them real.

Whole grains should not be refined. Refined means being stripped of ANY component. 

Wheat flour is refined. This is found in many crackers, chips and snack foods. Even oat bran, wheat bran, and wheat germ are refined. 

Also, try to keep whole grains in their unprocessed form whenever possible. This means whole quinoa, oats, brown rice, barley, amaranth, millet, corn, sprouted wheat, etc. Most whole grain crackers, breads and snack foods contain PROCESSED whole grains. Obviously, this is much better than the REFINED variety, but still not optimal. Sprouted whole grains would be the best option for breads and tortillas.

Consuming a majority of whole grains first thing in the AM and after workout sessions is a great idea for recovery and body composition. The body will use dense carbohydrate sources very well at those times. Keep in mind that everyone is different and you should adjust your whole grain intake accordingly. 

Whole Grain Ideas:

Whole grains are great when cooked plain, with water. They can also be combined with your favorite vegetables, legumes and spices. Some of the best whole grains are quinoa, oatmeal, barley, brown rice, millet, amaranth, sprouted grain breads and sprouted grain tortillas. Nuts and nut butters are an easy high protein addition to whole grains.

Nuts/Seeds

Don’t be afraid of the big bad nut. Adding in healthy fats during the day is very important for health and body composition. I am talking unsalted raw nuts (e.g., walnuts, almonds, cashews, pistachios, peanuts, etc.), seeds (e.g., flax, hemp, chia, sesame, pumpkin, etc.), oils (e.g., canola, walnut, flax, olive, etc.), nut butters, coconut, and so on. 

Avocado is a good fat source too, but it’s technically a fruit. One of the most important factors with fat intake is balancing your omega-3 to omega-6 ratio! Between 1:2 & 1:4 is a good goal. 

Give it up for nut “milks.” Almond and hemp beverages (“milks”) are nutritious drinks with tons of flavor. Plus, they don’t have a lot of useless carbs from sweeteners (only true for the unsweetened and original varieties). 

Nut/Seed Ideas:

Nuts and seeds can be added to just about everything. Some options include salads, whole grain cereals, sprouted grain breads, with fruits, and with legumes. Dried fruits and nuts can be a good combination as well. And don’t forget nut “milks.”

Beyond The Food Groups

Having the know-how, enlisting social support and building habits are essential for good long-term nutrition. Successful nutrition is more than just reading an article and following a meal plan. It constantly evolves and needs troubleshooting.

Since we already talked about the healthy food groups, let’s touch on a few more nutrition concepts. 

• Hopefully it’s no surprise that frequent feedings and plenty of protein are important for strength, health, energy and muscle mass. Listen to your body. Eat when hungry, stop when full. This can mean anywhere from 3 to 8 times per day. Be smart. 

• Yes, you are going to eat healthy. No, caloric beverages aren’t a good idea. Save recovery drinks/coconut water/juices for intense training cycles or as minor additions to nutrition shakes. The only exceptions to the caloric beverage habit are unsweetened (or lightly sweetened) non-dairy beverages and nutrition shakes.

• Never forget how important “real food” is. People usually don’t overindulge on real foods. Heck, many people don’t eat enough of it. 

• Protein powders can be a tasty and nutritious addition to someone’s nutrition plan. Rice protein, hemp protein and pea protein are great options. You may want to try focusing on non-soy protein powders since we tend to get plenty of soy from other foods (as I mentioned earlier). A supplement I recommend to many people is Vega®. This stuff is loaded with protein, fiber, essential fats and is free of soy. But I caution, be on full alert for delici-gasm’s when you consume it. In other words, it tastes good. 

• Remember not to skimp on the vitamin B12. Supplementing with this vitamin is an essential component of good nutrition.

• Get out in the sun a few times per week to soak in some vitamin D.

• If you are struggling to balance the omega-3 to omega-6 ratio, consider an algae supplement that provides DHA & EPA.

• What you put into your body before and after your workout can greatly influence your performance and body composition. Taking advantage of this window of opportunity around workout time can be of benefit to any athlete/exerciser. Eating too much food so close to exercise can leave you feeling weighed down and bloated. 

Summary

• Eat a vegetable and/or fruit with each feeding
• Eat a higher protein food (legumes, nuts, seeds, supplement) with most feedings
• Build in healthy fats during the day, focus on those higher in omega-3’s
• Focus on consuming a majority of your whole grains first thing in the AM and after exercise/workouts
• Aim for regular meal intervals – every 2-4 hours or so
• Ensure your beverages are non-caloric (exceptions are for athletes, intense training cycles, unsweetened “milks,” and protein shakes)
• Find a peri-workout nutrition strategy that maximizes recovery

Always remember to keep an open mind and use outcome based decision making with nutrition. If things aren’t working and you are down in the dumps with your current routine, then try a different approach. Even the most “perfect” nutrition template isn’t so “perfect” when you can’t adhere to it. 

About Ryan Andrews Ryan Andrews trained and worked at The Johns Hopkins Weight Management Center. He is trained in Exercise Physiology, Nutrition, and Dietetics, Ryan is also the Director of Research at Precision Nutrition – a world leader in nutritional programming for athletes and recreational exercisers. 

Visit Ryan Andrews at www.precisionnutrition.com.

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by Zach Even-Esh

The Prisoner

I recently watched a documentary about the most-feared inmates in the prison system. One of these inmates was truly a freak of nature.

He was locked up in solitary confinement for 23 hours a day. The camera peaked through the small hole in the steel door and you saw this man churning out squats with a makeshift sandbag on his upper back. His abs were heavily muscled and shredded. His upper body looked like it was carved from stone. Veins ran all over him and each muscle was chiseled.

As the camera filmed, he dropped down with his squats at high speed and exploded back up, rep after rep. Then he’d do straight leg sit-ups with his ankles secured on top of a bench in his cell. This man did sit-ups old school: hands clasped behind the head, legs straight, up and down quickly. His body went below parallel until his head almost touched the ground.

The guards feared this man because he’d break out of his handcuffs every single time they’d put a pair on him. In addition, he ripped through his straightjacket, which was supposed to be made of indestructible material!

I’m sure the rest of his workout included more sandbag training such as military presses, cheat curls, rows, and shouldering. With his upper body so developed, it was a given he was doing handstand push-ups throughout the day. Do you think he ever thought about overtraining or overstressing his CNS? I doubt it!

Gladiator Training

After watching the documentary, I was reminded of the training I did in Israel as a teen. I arrived two weeks prior to the Mr. Israel bodybuilding show and luckily there were two crazy SOB’s just waiting for some insane training. One of these crazy bastards was Joe, a Miami native who had plenty of screws loose and was busting his ass in an effort to become part of Israel’s elite Navy Seal team, the Shayetet.

After every workout, no matter how nauseating and brutal, Joe did his five sets of barbell curls with 135 pounds. Before every workout, Joe arrived early and did 100 sit-ups with his feet locked under a pair of dumbbells. Three times a week Joe got to the gym early to do five sets of heavy benching.

When I told him that he’d overtrain he replied, "Shit dude, you think the boys in the pen think about overtraining? They do their curls and benching every day." (I was used to reading about Mike Mentzer and Dorian training for low sets, low reps, and low frequency. I never thought about breaking the rules!)

Joe spent his "off days" swimming for thirty minutes and running ten kilometers. He never worried about what the body could or couldn’t handle. His mind dictated what the body could handle and he didn’t back down from any challenge.

Training with Joe was nauseating. I knew that each workout meant we were going to war. As much as Joe supported and encouraged me during our workouts, he was still out to beat me on every set of every exercise.

It’s time to bring out the gladiator within. You’ve been training modern-style too long. Just like when Apollo took Rocky back to "Tough Gym" in Rocky III and the way he trained in Rocky IV, you’re gonna do the same! The eye of the tiger – it’s time to get it back!

Here are some tools you’ll need for old school training.

• Sandbag
• Sled or tire
• Sledgehammer
• Truck
• Keg filled with water
• Logs
• Tractor tire
• Stones

We also combine walking with movements. This way we work on conditioning, static strength, strength, and power, simultaneously. Try walking with a sandbag and every ten steps perform three to five reps of an exercise. Walk and squat, walk and bent-over row, walk and shouldering, walk and then clean and press. The possibilities are endless!

For the combat athletes I train, we often focus on time-under-tension and keep cranking out sandbag exercises for up to six minutes straight without putting it down. This trains the body and mind in a variety of ways and allows us to mimic much of what the body endures during an actual grappling or wrestling match. The carryover this has on the athletes’ conditioning is phenomenal.

Sleds have become a staple in our athletic programs as well. We go beyond the basic forward, backward, and lateral drags. We sprint with the sled for starting power and power endurance. We also perform rows using two hands or one hand, one-handed rows with rotation, high pulls (two-handed and one-handed), chest presses, sumo walks and bear crawls.

Yes, I know. The experts say not to sprint with a sled because it’ll screw up your running mechanics. Forget the experts; you’re taking a trip back in time and you’re going old school. Jim Wendler said it best when he said, "When you’re running with the ball and a 250 pound lineman is on your back, your running mechanics aren’t exactly perfect." Enough said!

If you don’t have a sled, use a heavy tire for dragging. Plug it with an eye hook, attach two tow straps, and you’re all set to go. Plus, these tires are free! Just ask for one at any tire yard. This is great for coaches who don’t have a budget to purchase a lot of sleds for a team. This training doesn’t look pretty, but the results sure are!

Need to let loose some frustrations? Incorporate wood chopping or sledgehammer swings into your training! If you’re going to use a sledgehammer, I prefer using a tire to swing on. If you like chopping wood, more power to you; save yourself some dinero and give the tree service guys a break.

We primarily use two-handed swings but some coaches have had great success with one-handed swings. We perform sledgehammer swings in a variety of directions:

• Overhead (left hand on top and then right hand on top)

• Across right shoulder and across left shoulder

• Side swings from left and right (like swinging a baseball bat)

Put your entire body into each swing, not just the arms. Get your legs, hips, core, and back into it here, and be ready for a kickass hands and grip workout. Start with a ten pound sledgehammer and progress to a twenty. You can always go heavier, but make sure technique doesn’t suffer.

Pushing trucks or cars goes beyond training the lower body. You develop trunk stability, and the shoulders, triceps, and upper back get a lot of work during the pushing. This will kick your ass any which way you decide to incorporate it into your workout.

We sometimes push trucks with two athletes at the same time, or they might alternate every ten to fifteen seconds for a few sets. Another option is to push for a specified distance while working to beat your best time in that distance.

A great way to introduce some old school training into your overall program is to supplement your current program with a different exercise each workout. When you train old school, the "rules" of program design aren’t the same. Get creative. Try sleds one day, sandbags the next, sledgehammer training another day, and trucks the next time.

Some strength coaches devote a full day to strongman events at the end of the week, after they’ve done their traditional training program. This training can kick the shit out of your nervous system at first, so start slowly and progress at your own pace.

Here’s a sample full day of old school training:

1) Warm up with calisthenics and joint mobility, 5-10 minutes

2) Sled training for 10-12 minutes, nonstop:

Forward drag for 100 ft.
Chest press x 8 reps
Row to chest x 8 reps
Backward drag x 50 ft.
High pulls x 5 reps
Repeat the above sled cycle until 10-12 minutes has ended.

3) Sandbag clean and press, 3 x 6-8 reps

4) Sandbag shoulder and squat, 3 x 5 each shoulder (10 reps per set)

5) Truck push, 6 x 20 seconds each or 1 all-out set of 150 ft. nonstop

6) Sledgehammer circuit (start with one set and then progress to 3 sets total):

Overhead swing x 8
Across left shoulder x 8
Across right shoulder x 8
Left side swing x 8
Right side swing x 8
Overhead swing x 8

Enjoy the challenge!

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By Ross Enamait

How does one gain confidence and develop mental toughness?

Prepare the body and mind, or be prepared for injury.

About the Author - Ross Enamait is an innovative athlete and trainer, whose training style is among the most intense that you will find. Ross is committed to excellence and advancements in high performance conditioning and functional strength development. He has a sincere interest in helping today’s athlete in their quest for greatness.  Ross has authored several training manuals, and is available for private training in the New England area.

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