tag:blogger.com,1999:blog-56057133314460770942024-03-13T21:53:46.822-07:00The Nomad WayAThttp://www.blogger.com/profile/04982418821401810603noreply@blogger.comBlogger29125tag:blogger.com,1999:blog-5605713331446077094.post-38345436938759294452015-07-13T01:34:00.001-07:002015-07-13T01:34:44.851-07:00Milestone Method Update<div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWjT4wCWZNHmNPWq29OfFlqQU8dVCs6XZFkReoehVmWDsttpNo9TzmknEWLIVZT0FuH9BX4pUCPiAuF9fr9hd3xmCWNoMliKYFqFHNNMtr7AsbtXBtc5-x3lUK1Rc3-dhh7_tC9FVmaA/s640/blogger-image-1838613685.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWjT4wCWZNHmNPWq29OfFlqQU8dVCs6XZFkReoehVmWDsttpNo9TzmknEWLIVZT0FuH9BX4pUCPiAuF9fr9hd3xmCWNoMliKYFqFHNNMtr7AsbtXBtc5-x3lUK1Rc3-dhh7_tC9FVmaA/s640/blogger-image-1838613685.jpg"></a></div><div class="separator" style="clear: both;">When I wrote workout programs (and more specifically diet plans) for clients professionally, the quickest way to tell that I had hit the nail on the head was if I got very little feedback. A client simply following a diet, with no major need for adjustments, no complaints that they need some higher calorie days, no grumbles that they feel restricted, are all signs that the plan fits their lifestyle well, and I stand firmly by the adage that 'the I only diet that works, is the one you can stick to'. When I contacted Milestone about help with my meal planning, I almost <i>wanted</i> someone to force me down a more disciplined, rigid pathway, but truth be told- the meal timings that Layne has figured out for me, keep me satisfied and fuelled 24/7, I'm feeling full, strong and vascular, which has actually made it pretty easy to make sensible food choices. Whereas before I would take advantage of my enormous energy requirements and load up on crappy carbs when I was hungry, now I find myself reaching for a piece of fruit and veg with every meal. Das is good. <div><br></div><div><span style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;">Oh, the important bit? I dropped another 2kg last week.</span><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392);"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392);">All that being said, I have been playing around with various carb/ protein sources and thought I'd share a few experiences with you before laying out what I'm going into this week...</div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392);"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392);">I went heavy on the cottage cheese last week, it's actually an amazing food, if you get the fat/salt free version you can add sweeteners and you've pretty much got a delicious, very high protein pudding that will keep you full for a while. Unfortunately, too much casein can really mess me up and I got extremely bloated and nasal, felt pretty crappy and sluggish and ultimately, had to drop it out. If you don't suffer from any lactose issues though, I highly recommend you include cottage cheese in your diet.</div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392);"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392);">My lunches last week consisted mainly of white fish fillets, sweet potato chunks, broccoli and carrot, I don't usually go in for traditional 'bodybuilding' meals like this, but to be honest this was really enjoyable and with a bit of seasoning, really palatable. I was home most nights so prepping meals like this was pretty easy, it all went in the microwave bar the sweet potato so knocking a lunch up at 10/11pm wasn't too much of a chore. Would definitely recommend.</div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392);"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392);">Here's what an average day looked like last week for anyone who's interested...</div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392);"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392);">0415- thermos (I use grenade)</div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392);">0530- Coffee or monster zero</div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392);">1000- 300g fat free cottage cheese</div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392);">1300- 200g white fish fillets, sweet potato, broccoli, carrot</div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392);">1800- Grenade</div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392);">1900- bagel and sliced turkey</div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392);">2000(ish, sometimes later)- Peri-workout shake, whey and sugars</div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392);">PWO- Whey and bananas</div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392);">DINNER- Varied so I could eat with my girlfriend, a protein source and low GI carbs ie. Smoked salmon and eggs with wholemeal toast and a leafy salad.</div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392);">BEFORE BED- 300g cottage cheese</div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392);"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392);">It's quite a lot of food, but I have a high daily energy expenditure, so it's all fuel for the furnace. If you've got your own macros figured out you could just play with the portion sizes if you want to do something similar.</div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392);"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392);"><b>A dedication to the oats.</b></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392);"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392);">I'm away working for the next two weeks, so meal prep is going to have to go nomad once again. As beautiful as it is, the site I'm on has zero facilities, not even running water. I thought I'd take this opportunity to try switching to oats as my primary carb source, as I know I get on well with them, I've got a 12v kettle for work and stocked up on large 'just add hot water' porridge pots. I'll be adding fruit and veg at every meal still to get my micronutrients in but to honest, if I'm ever feeling run down in the winter, the first thing I reach for is a big bowl of porridge, powerful stuff. Must be the Celtic blood in these veins.</div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392);"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392);">So moving forward, here's what this week (possibly two) has in store-</div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392);"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392);">0500- thermos</div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392);">0700- coffee or monster zero</div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392);">1000- 70g oats, whey, fruit</div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392);">1300- 70g oats, whey, fruit</div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392);">Preworkout- 70g oats, fruit</div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392);"><b>During/ Post workout</b>- Whey and simple carb shake (mixed to about 1litre, will sip throughout workout then finish after).</div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392);"><b>Dinner</b>- (will vary) Tuna, wholemeal pitta, salad, avocado.</div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392);"><b>Before bed</b>- 20g casein</div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392);"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392);">Obviously in print, it looks pretty boring but to be honest, I'm going to be so busy it won't bother me. If I was home I would adjust it a touch to include a social lunch or breakfast, but I'm making lemonade out of lemons here being away for a few weeks.</div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392);"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392);">Head over to IG if you've got any questions/ feedback and be sure to hit up Milestone for your own meal plan, couldn't possibly recommend them any more.</div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392);"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392);">Peace</div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392);"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392);">AT</div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392);"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392);"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392);"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392);"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392);"><br></div></div></div>AThttp://www.blogger.com/profile/04982418821401810603noreply@blogger.com0tag:blogger.com,1999:blog-5605713331446077094.post-24005402838079149982015-07-05T23:27:00.001-07:002015-07-06T11:12:26.554-07:00Obstacles.<span style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;">Another week, another fat loss and conditioning workout for you to add to your nomad toolbox. Like previous posts, this can be used as a dicey finisher to polish off your usual weights workout and ramp up the calorie burn, or it can be used as a standalone session to illicit a fat torching, lung burning, oxygen consuming effect.</span><div><font color="rgba(0, 0, 0, 0.7019607843137254)" face="UICTFontTextStyleBody"><span style="-webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPoNXRKM-jXDtCy0E7ilBAs7nNy6s92kxrK6DsCAzqqjD-OFifMgZH9fTiazkeavkuXwvWGdi1iGja_JE87-aG2IHEg8Q1FxEx909e5fLCQCLHdB9-l4FyxYsvsQI6sy5UCCwIhDbDew/s640/blogger-image--804315015.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPoNXRKM-jXDtCy0E7ilBAs7nNy6s92kxrK6DsCAzqqjD-OFifMgZH9fTiazkeavkuXwvWGdi1iGja_JE87-aG2IHEg8Q1FxEx909e5fLCQCLHdB9-l4FyxYsvsQI6sy5UCCwIhDbDew/s640/blogger-image--804315015.jpg"></a></div><br></span></font><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><b>The premise</b></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;">I occasionally enjoy a medium distance run, I think everyone should have the capability to run a 20minute-ish 5k, it's a good standard to strive for and the carryover benefits of getting your body to this level of fitness will be huge.</div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;">However... Getting good at anything implies an amount of efficiency, and with efficiency comes reduced energy requirements, not really what we want when it comes to training for fat-loss/ aesthetics, in this case we want to be expending as much energy as possible to create a calorie deficit (without having to live on lettuce leaves and child sized portions). </div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;">So how can we make ourselves less 'efficient' and induce the kind of energy output from our run that we're after? How does any journey get more difficult? We encounter obstacles...</div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;">Any one who's ever run a Tough Mudder or the likes will tell you, the constant stop/start nature of an obstacle race makes it very difficult to hit and maintain a pace, you accelerate into challenges, you're constantly trying to catch your breath coming out of them, your body struggles to adapt to the demand for different energy systems, having to shift quickly from a slow cardiovascular jog, to an all out effort of climbing, jumping, sprinting or heaving your body through space. In short, it's an energy sapping battle, that demands an astronomical calorie contribution. Exactly what we're looking for when training for body composition...</div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;">Fear not though, you don't have to find a weekly novelty race or sign up to The Royal Marines to take advantage of your body's disinclination to adapt to using multiple energy systems on the fly, we can recreate the effect in any setting; because that's what this blog is all about.</div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;">The first thing you need to do is look to the first rule of The Nomad Way; 'survey your environment', we're looking for something that you can pick up from the floor and press above your head around 5-8 times before you have to bomb it, a barbell, dumbells, kettlebells, a log, a keg, a barrel, a bag filled with sand, a rock, the possibilities are only limited by your imagination (and level of discomfort you're willing to endure to get results). </div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;">Get yourself into a large open space where you've got at very least 50-100m of room to run in, a football pitch works well as you've got markers to ensure your distance is staying consistent as you start to tire. Set your 'weight' down, pace out 100 yards and place an item of clothing on the floor to keep yourself honest (if you are on a football pitch just start at one goal and use the opposite goal as your distance). After a light warm-up, jump straight into the following protocol.</div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;">1) Run 100m away from your weight (don't go hell for leather, but don't go easy on yourself either, around 30-40s initially should do)</div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;">2) At the 100m mark perform one burpee, keep the form solid but as soon as you're back on your feet you need to be moving again. This is just enough to break your tempo.</div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;">3) Run back to your weight at the same pace.</div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;">4) Now you're weight is going to act as an 'obstacle', breaking your pace, jacking up your heart rate, flooding your muscles with delicious lactic acid and generally giving you hell. </div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;">You've got three 'obstacles' to get through, perform 5-10 reps of each before repeating steps 1-3. (ie perform obstacle A, run 100m, one burpee, run 100m, perform obstacle B, run 100m, one burpee, run 100m, perform obstacle C etc. Until you've performed all of the 'obstacles' three times over).</div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><b>The obstacles</b></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;">A) Ground to overhead- pick up your object from the floor, to your chest and press it overhead. The specifics will vary depending on your weight, just get the thing in the air.</div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;">B) Press-ups over weight- Aim for 10-15 of these, perform 1 press up with no hands on your weight, place one hand on for the next rep and both for the third, reverse then repeat this until you hit your target reps.</div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;">C) Squat- Pick your weight up and squat it, ass-to-grass for 5-10 reps, keep your form tight and don't rush these.</div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;">Get through each of these three times with the short runs in-between and the calorie burn will be huge versus the same amount of time spent running at a steady pace. Throw this in weekly, bi-weekly or even three times and it will make a serious dent in your calorie expenditure, which ultimately is the main goal of any fat-burning protocol.</div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;">Get over to Instagram and drop me a comment with any questions or just to let me know how you get on, as always; all feedback is appreciated!</div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><b>Good luck!</b></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><b><br></b></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><b>AT</b></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;">[photo courtesy of Charles Moriarty www.charlesmoriartyphotography.com]</div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><br></div></div>AThttp://www.blogger.com/profile/04982418821401810603noreply@blogger.com0tag:blogger.com,1999:blog-5605713331446077094.post-21054627322754592982015-06-29T22:07:00.001-07:002015-06-29T22:07:51.670-07:00Milestone Method- Week 2<span style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;">Not going to be a super long one here as there's not a great deal to report, other than to say I'm losing weight hand over fist and still feeling incredible in my training and worklife.</span><br><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;">A quick word on the psychology of dieting that I've been mulling over before I go into any specifics...</div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;">I wrote meal and training plans everyday for years when I was a trainer and it's certainly something I would consider going back into in the future, it's great because you're exposed to a lot of variables that the average trainee isn't, you learn to overcome and adapt to more circumstances as you encounter the different lifestyle issues of your clients. However, you can begin to suffer from information overload and it can start to become difficult to remain objective when it comes to programming your own diet. That's why I sought out Milestone for help in really taking myself to the next level this summer, I wanted honest, impartial advice on what I <b>should</b> be doing, feeling that I would be biased towards what I <b>want</b> to be doing and back it up with science, ultimately not pushing myself hard enough.</div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;">One major thing I've learned about myself already, is that when I'm dieting I let myself fear carb consumption, which basically leads me to lacklustre workouts, major lethargy at work and eventually telling myself I need to 'refeed' and binging on high carb, high fat foods every 3-4 days. This has always worked for me in the past, but with the strategic carb type/timing that Layne programmed for me I've felt great all day, been feeling incredibly energetic and focussed in the gym and still losing body fat just as fast. Winning.</div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;">On the subject of energy (despite the fact I've started a new paragraph tut tut), I started wearing a Fitbit last week, on what I would call an average workday (or an easy one actually as we only erected smaller, lighter structures) I burned nearly 4000 calories. Without training. Obviously the accuracy is debatable but it's probably not far off, you can really start to put together a picture of why I need to keep my calorie consumption so high, in fact, if I worked a sedentary office job, at my current stats the calories I'm on would be <b><i>bulking</i></b> calories. This is why it's so important to be honest with yourself about your energy levels and program your eating accordingly. Walking your dog once a day and climbing a few flights of stairs at work <i>does not</i> make you 'extremely active', be realistic. </div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;">I'm still eating according to roughly the same plan I laid out last week, although I am juggling my dinners around as I made it home most nights last week and wanted to eat good food with my girlfriend (the macros of the meal haven't changed though, unless I've missed some carbs throughout the day, then I'll catch up here). I'll post up a full day of eating here with pictures during the week as I know it's something I find incredibly interesting, it's one thing to see the macronutrient layout, but seeing it applied (for me at least) is much more useful.</div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><b>Oh, importantly I'm down another 2kg this week.</b></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><b><br></b></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;">Get over to my Instagram if you have any questions and make sure you check out Milestone if you want your own carefully crafted meal plan.</div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;">Peace</div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;">AT</div>AThttp://www.blogger.com/profile/04982418821401810603noreply@blogger.com0tag:blogger.com,1999:blog-5605713331446077094.post-3861397624205336152015-06-29T08:49:00.001-07:002015-06-29T10:52:08.592-07:00Snakes and Ladders.<div><span style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDY5Zyh_aBpXR5EvW22kkvXrW9yvNq36pnW1RT4SLqGBsZ1GAXziIqf5woN4S6-gV4o93ZKAC5lTF67HzCahQ8wPNnav1lV043EZXVuIA6WwWBKVe5rj2YyRQzOOgWCG7B6xH_yXa58w/s640/blogger-image-1381258055.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDY5Zyh_aBpXR5EvW22kkvXrW9yvNq36pnW1RT4SLqGBsZ1GAXziIqf5woN4S6-gV4o93ZKAC5lTF67HzCahQ8wPNnav1lV043EZXVuIA6WwWBKVe5rj2YyRQzOOgWCG7B6xH_yXa58w/s640/blogger-image-1381258055.jpg"></a></div><br></span></div><span style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;">Here we go, another super quick fat-loss/ conditioning workout that requires nothing more than the willingness to put in the work and something you can press above your head, you ready?</span><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;">Take any object that you can press above your head (Dumbells, barbell, weight plate, sandbag, rock... You get the idea) around twenty times. Place it on the floor and start a stopwatch, here's the specifics...</div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;">1) Perform a burpee with your hands on the object, concentrate on your form, the bottom end should look like a neat, controlled press up, not a WWE body slam or a six year old belly flopping into a swimming pool.</div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;">2) Stand up, and use some leg and hip drive to lift the object onto your chest (if it's a barbell or dumbells it should look like a straight power clean).</div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;">3) Press the weight above head under control but explosively. Return the object to the floor, this is one rep.</div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;">On the first minute (or zero on the stopwatch) perform one. This is it, rest for the remainder of the minute, as soon as the watch hits a new minute, perform TWO reps and rest for the remainder of the minute. </div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;">Repeat this all the way up the ladder, adding one more rep every minute until you can't get them all in within 60secs.</div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;">15 minutes worth is a good aim. </div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;">If you're feeling particularly fit or borderline suicidal, try skipping for the remainder of the minute, I've personally hit twenty minutes like this and I had to go to a very special headspace to maintain that intensity, ultimately though, it's always worth it.</div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;">Massively simple, but incredibly difficult. </div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;">The calorie burn and post exercise oxygen consumption on this one is huge, if you aim to get to the next rung of the ladder every time you perform this, it's a sure fire indicator that your conditioning and fitness is improving.</div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;">Throw this in as a finisher three-four times weekly to have a big impact on your calorie burn for the week, or just as a standalone that you can perform any where, for a bit of a cardiovascular hit.</div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;">Give this a try and let me know how you get on, I'll get a video up ASAP! </div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><br></div>AThttp://www.blogger.com/profile/04982418821401810603noreply@blogger.com0tag:blogger.com,1999:blog-5605713331446077094.post-52409336421986730542015-06-24T02:24:00.001-07:002015-06-24T05:16:17.637-07:00Pay The Piper<div><span style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYWtT7AIAjE3JcK7cdp6pVC5RE_1CSoYjaEBDidLmAj3TrnHGBmxRJSMcJpOnDZQ0CuBdu_B58efZfRfCSRo58SdTJZp5VQ3-xpxHtc10CKV0bwj-G8P-LNGmjRrNkOOPWW8ocDab6tg/s640/blogger-image-99256384.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYWtT7AIAjE3JcK7cdp6pVC5RE_1CSoYjaEBDidLmAj3TrnHGBmxRJSMcJpOnDZQ0CuBdu_B58efZfRfCSRo58SdTJZp5VQ3-xpxHtc10CKV0bwj-G8P-LNGmjRrNkOOPWW8ocDab6tg/s640/blogger-image-99256384.jpg"></a></div><br></span></div><span style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;">If and when I do make it to the gym, it's usually at the back end of a fiercely long day, I've probably driven a hundred miles to get there (I'm not being figurative), and I probably still have a dozen things to do before I even think about having dinner and passing out for the night. Time is the one commodity that even the best of us can't manufacture more of, that's why one of the basic tenets of The Nomad Way is that workouts have to be swift and efficient. There's often a physical cost to this, but if you pay the toll in sweat, you'll find the knock on effects worth it, so much so that some of these 'time saving' routines and techniques are worth employing even when you have hours to waste.</span><br><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;">Here's a back workout for you to add to your toolbox. It won't take long, the warmup is built in and it's as basic as it is comprehensive. What it is however, is hard. If it doesn't kick your arse, you did it wrong. Pay the freight on this one though, the dividends are worth it.</div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392);"><b style="text-decoration: -webkit-letterpress;"><u>Proper Preparation.</u></b></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;">You'll need an Olympic bar (or equivalent) and enough weights on hand to get you to your deadlift 5 rep max, depending on your strength levels you'll either be going up in increments of 10kg or 5kg (to help illustrate, I set up the bar in a power rack with 3 x 20kg plates, 1 x 10kg and 1 x 5kg either side of the bar, prepped for a quick change). You'll also need somewhere close to do pull ups, this is why a squat/ power rack works best, if it's too far away from where you're deadlifting you'll really struggle later, choose wisely. Lastly, you'll need a timer. A watch works, just remember to keep your eyes on it, setting the stopwatch on your iPhone and placing it in front of the rack works best, just prepare to hate your phone after this. You might even develop a nervous twitch when you see those numbers ticking by.</div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392);"><b style="text-decoration: -webkit-letterpress;"><u>The Protocol</u></b></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;">Disarmingly simple. Starting with an empty bar you're going to hit start on the stopwatch and perform 5 deadlifts with good explosive form, immediately you put the bar down, perform 5 pull-ups with impeccable form, from a dead hang, until your chest touches the bar, with a slight pause at the top and bottom to ensure integrity. As soon as your feet it the ground, add 5kg per side to the bar and stand tall in the centre of the rack. Fill your lungs and watch the clock, as soon as it hits a new minute, go again. Repeat this process, every minute at the top of the minute, until you can't pull 5 reps with good form any more, if you have to drop off the bar a few times during the pull-ups then so be it, just keep the form tight and be acutely aware that as soon as that new minute rolls around you need to have more weight on the bar, because it's go time. </div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;">If you hit your max before twenty mins, start working your way back down, if you don't max out, then you're a beast and you might want to get tested for actual bear DNA.</div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;">By the time that twentieth minute rolls around you would (should) have completed 100 deads and 100 pull-ups, I know people who don't do that much actual, legitimate graft in a month. Congratulations, you're a warrior.</div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOwtq1hQLOiAz3ZuYpT8wOHpjMKI03l0Q0Ib9TXUzVBpw_1FIAzVbVAGqb2PyYOUpJ0RRz596DKXGXL7qqtQNzt_lxc1Vy74egeokXJ1CZu38yXuQ0Ca-45mz-WZaU-IKTPcJVA5ZK4Q/s640/blogger-image--984103226.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOwtq1hQLOiAz3ZuYpT8wOHpjMKI03l0Q0Ib9TXUzVBpw_1FIAzVbVAGqb2PyYOUpJ0RRz596DKXGXL7qqtQNzt_lxc1Vy74egeokXJ1CZu38yXuQ0Ca-45mz-WZaU-IKTPcJVA5ZK4Q/s640/blogger-image--984103226.jpg"></a></div><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;">This serves as a rapid fire standalone back/ pulling workout, but if you have time throw in a few assistance moves after this crucible (if you can muster up the strength). </div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;">Yes your heart rate should be jacked up, yes you should be sweating, yes you should be struggling to grip the bar on the pull-ups, yes you might be doing them in sets of two or three just to make it through, yes you'll be grunting and people might be staring. It's called paying the price, the people that stare wish they had the balls to put in the work you're putting in, because ultimately, nothing comes for free; pay in sweat or pay I regret.</div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><br></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><b>Good luck</b></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><b><br></b></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><b>AT</b></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><b><br></b></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;">All photos courtesy of <b>Top Of The World London</b> // Alex Lukita, available <b>here</b> and on ASOS Marketplace. </div>AThttp://www.blogger.com/profile/04982418821401810603noreply@blogger.com0tag:blogger.com,1999:blog-5605713331446077094.post-86472111555656683912015-06-22T22:52:00.001-07:002015-06-23T02:25:10.722-07:00Carved From Wood<div><span style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress; background-color: rgba(255, 255, 255, 0);"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj11NH36-UAog2PyrledhMCVwDtit5ulpD-HeYGxcXBWI8aZor-0neetLKy8FnoOsYuoE7HobGYf848N-K-3Ev38w5S8zWAPz2HmB3baZV1-2Do_pPJOgeqiCclw28de57usr1_TgUGsw/s640/blogger-image-916961790.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj11NH36-UAog2PyrledhMCVwDtit5ulpD-HeYGxcXBWI8aZor-0neetLKy8FnoOsYuoE7HobGYf848N-K-3Ev38w5S8zWAPz2HmB3baZV1-2Do_pPJOgeqiCclw28de57usr1_TgUGsw/s640/blogger-image-916961790.jpg"></a></div><br></span></div><span style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress; background-color: rgba(255, 255, 255, 0);">Jason Statham is on record as saying-<br>'Your body's like a stick of dynamite; you can tap it with a pencil all day and you'll never make it explode. You hit it once with a hammer, BANG! <br>Get serious, do forty hard minutes, not an hour and a half of nonsense.'<br>Now, as an actor the guy might be a bit of an arse, and I'm beginning to think his knowledge of how explosives work isn't exactly fully comprehensive... But he is definitely on to something here.<br><br>Time is about the only thing in life you don't get back once it's gone and I don't think any of us are going to look back and say 'I'm glad I plodded along on that treadmill for an hour like a Dre beats sporting hamster.'<br>So what I'm going to do now, is show you how to absolute smash bodyfat, build muscle and increase your fitness in less time than it takes most people to lace up their nikes.<br><br>Enter Professor Izumi Tabata, Japanese fitness wizard.<br>In the 90's Tabata crunched the numbers with a group of Olympic figure skaters and developed a protocol that gave his team the same results as a separate group that trained for an hour five times per week, only training four days a week... For four minutes. I'm listening...<br><br>Tabata had discovered the sweet spot was working at a super high intensity for twenty seconds then resting for ten. Repeat this eight times for a total of four minutes, peel yourself off of the floor, and know that you've just achieved in a handful of minutes more than most vest toting gym rats do in an hour. <br><br>While this is golden alone, with a few modifications we can take it from better to best, to paraphrase Fight Club's Tyler Durden- when you start tabata club you're arse might be a wad of cookie dough, after few weeks... You'll be carved out of wood.<br><br>The Nitty Gritty.<br><br>Let's get down to business so we can get to the business of getting down. Perform these circuits several times a week to reap maximum benefits, but you'll start to see improvements in your fitness just tossing it in the mix once or twice. If you're already an established trainee and want to turn your beast mode dial all the way up to eleven, try throwing this in as finisher to your normal workouts.<br><br>Sequence one- The Gym Bod<br><br>20 seconds- push up with row (get into a press up position holding a pair of light to moderate dumbells. Complete a press up ensuring your chest touches the floor at the bottom of the rep, once you've returned to the top, row one of the dumbells up until it almost touches your body, lower and repeat the push-up/row combo with your other arm.)<br><br>10 seconds- REST, keep and eye on your watch or timer, be ready to go on the buzzer and come out swinging...<br><br>20 second- Squat and press- Take a weight and hold it across your chest (dumbells, a bar or a weight plate; anything you can squat with comfortably) squat down as far as you can (arse to grass is what we're aiming for here) and explode back up once your fully upright, use your shoulders and the momentum from your squat to press the weight over head. This is one rep, aim for 12-15. Don't hate me.<br><br>10 seconds rest- This is one round, repeat this for a total of four or eight minutes depending on your time constraints/ goals and you'll be 'acutely aware' of your lungs, heart and most probably... The location of your last meal.<br><br>Sequence Two- Home Schooled<br><br>Even if you can't make it to the gym you can still make a serious dent in your fitness goals by trying this sequence a few times a week.<br><br>20 seconds- squat with tuck jump- squat down as far as you can and explode back up into a jump, once you've got air, bring your knees up towards your chest into a 'tuck jump' position. All those trampoline lessons in school are finally paying off.<br><br>10 seconds- REST. Eyes on the timer, think 'coiled spring' <br><br>20 second- Press up with chest tap- don't sacrifice quality for quantity, your chest should touch the floor on every rep and your arms fully extended at the top. At the top of each rep left one arm off the floor and give your chest a light slap, alternate arms on each rep. Aim for 10-15.<br><br>10 seconds- REST<br><br>Repeat for eight minutes for some serious homemade fitness gains.<br><br>Is it tough? Yes. If it's not, you did it wrong. It's a definite case of risk versus reward. If you're willing to risk losing your lunch by going balls to the wall, the reward will be a leaner, faster, fitter physique in less than the run time of Bohemian Rhapsody.<br>If you can channel your inner spartan, dig in and leave nothing in the tank... Then a 300-esque physique is only 8 minutes away.</span><br style="font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; -webkit-text-size-adjust: auto;"><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><span style="background-color: rgba(255, 255, 255, 0);"><br></span></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><span style="background-color: rgba(255, 255, 255, 0);">Peace out</span></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><span style="background-color: rgba(255, 255, 255, 0);"><br></span></div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); text-decoration: -webkit-letterpress;"><span style="background-color: rgba(255, 255, 255, 0);">AT</span></div>AThttp://www.blogger.com/profile/04982418821401810603noreply@blogger.com1tag:blogger.com,1999:blog-5605713331446077094.post-82455726042449057262015-06-22T12:07:00.001-07:002015-06-22T13:04:55.718-07:00Milestone Method- Week 1 update<span style="-webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); color: rgba(0, 0, 0, 0.701961); font-family: Arial, Helvetica, sans-serif; text-decoration: -webkit-letterpress;">Three things to report, possibly more but I seriously doubt I'll come back and change this intro, so I guess we're in this together right now folks...</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">1) I'm a week through my Milestone Method diet, I didn't weigh myself throughout the</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">week and I suffered from a serious lack of dietary willpower on Sunday, long story short; I wasn't expecting miracles when I weighed in this morning. One week isn't a long time to be in a small/ moderate calorie deficit, if you're being sensible about your weight loss and giving yourself enough calories to still function optimally, you should only be looking at dropping 1-2lb per week (unless you're going down a low carb route, where you may initially shift quite a bit of weight as you drop excess water, the flip side of this being you can expect reciprocal weight gain if you over indulge on carbs at any point and 'fill up'). As you can imagine, I was pretty surprised this morning when I stepped on the scales to see I was 3kg (!) lighter than this time last week. Aesthetically, although not massive, the changes are noticeable.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">This got me thinking, you can carefully and closely track your food and calorie intake. You can know precisely what macronutrients you consume throughout the day, but it really is difficult to peg down just how many calories you're <i>expending</i>. My work is insanely physical, I workout with a pretty good intensity most days and I tend not to sit still from dawn until I eventually drop into bed in the evening, so maybe it's just that my energy requirements are super high? </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Maybe it's because I tend not to eat my first solid meal until around one o'clock, this is around 6 hrs hours into my work day and I've probably covered around 5-6 miles (under load) on foot by this point? Perhaps it's this level of essentially fasted, steady state cardio that causes quick weight loss? I don't know for sure, but I'm quite comfortable with the amount of calories I'm consuming, so until I start feeling excessively fatigued or my work/ workouts start suffering, I'll stick to this calorie range until advised otherwise by Layne.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">2. I'm going to adjust my meal plan slightly this week (whilst sticking to the same macro count), by the time I was done cooking and prepping last week whilst away, it was gone midnight, this is pretty normal for me and I generally get by on 4-5 hours sleep, but it would be nice (and probably do wonders for my health) to get a bit more shut eye. My meal breakdown is going to look something like this-</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">10am- 20g casein, 5-10 EFA's </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">1pm- Tuna, rice cakes, apple</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">6-7pm- 1-2 wholegrain bagels, Apple</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">During workout- 30g whey, 70g simple carbs (probably lucoazde/ glucose)</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Post workout-20g whey, 2 bananas</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Dinner- Tuna (or turkey), rice cakes (or brown rice), salad vegetables.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Before bed- 20g casein, 10g almond butter.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Obviously this is pretty heavy on the supps, something I'm usually keen to avoid but it's a case of cramming the right amount of nutrients into some very small windows. (It's still three solid meals that being said).</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">3. I'm adding some brisk conditioning sessions throughout the day at work. Firstly and foremost, these aren't going to be super structured, just a case of ramping my heart rate right up and sweating it out for 15-20mins. Mainly I just want to be able to focus on my strength during my main training, ensuring I'm still making progress whilst dieting, sometimes I feel if I try to make my actual weight training a bit too 'breathy', I'll sacrifice weight. I'll still be training like a whipped horse, just prioritising progression in my 'main' training session and going for broke in the ancillary workouts. I'll let you all know exactly what I get up to, mainly over on IG.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">So, turns out there was only 3 things (unless I forget the fourth in the course of writing the other three), either way, we're done here... </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Here's some progress/ comparison pictures for you to get your peepers on, and <a href="http://milestonestrength.bigcartel.com/" target="_blank">here's a link</a> to get your own personalised training program from Milestone.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Peace out!</span></div>
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AThttp://www.blogger.com/profile/04982418821401810603noreply@blogger.com3tag:blogger.com,1999:blog-5605713331446077094.post-59695799483581825082015-06-19T08:48:00.001-07:002015-06-19T14:46:49.381-07:00Nomad Way x Milestone Method- Week one.<div style="-webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress;">
<span style="font-family: Arial, Helvetica, sans-serif;">Okay folks, nearly a week in to my <a href="http://milestonestrength.bigcartel.com/" target="_blank">Milestone Method</a> cut and very few adjustments to report.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">I guess one of the biggest reasons people preclude meal prep or even the idea of healthy eating from their sphere of consciousness if they live a travelling lifestyle is lack of facilities. To be honest, it's only taken the tiniest bit of ingenuity to make it work, a lot of people I travel with fall into the trap of thinking Pot Noodles, takeaways and sandwiches are the only meals accessible to them in roadside hotels, but it's just not true. I used up all of the food I had prepped from home on Wednesday, but it honestly took very little ingenuity or rearranging to maintain my routine. You've seen my meal plan in my last post, so let's have a look at how I kept it up.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Shakes? Easiest one of the lot, I bought a case of water and left it in the truck overnight keeping it more than cool enough. Shakers I washed in the bath, think that's weird? I think eating sandwiches from a petrol station for dinner is weird.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Brown rice? Flick through my Instagram feed and you'll see a video of me cooking that stuff up in the kettle. Don't just think outside of the box, build the box yourself and smash it to pieces with a sledgehammer for the cardio. What I actually did was switch the rice out for rice cakes, look for cakes with AT LEAST 90% brown rice content and nothing nasty. They're not exactly gourmet but to get the amount of carbs I require to hit my macros from rice cakes I'm eating more than enough to fill me up.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Fruit and veg? Buy it fresh every day or two, that way you're not worrying about keeping it fresh. A big bag of spinach has a great calorie to satiety ratio. Apples, grapes, cucumber. This one really isn't rocket science is it?</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Wholemeal bagels? I'm not going to explain this one, if you can't figure out how to 'prep' plain bagels I'm quite surprised you're allowed to operate the Internet. Move along. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Tinned tuna? Bought a sachet of really low calorie barbecue seasoning and have been mixing this, with some leafy salad into a Tupperware container with my chum, actually delicious. Try.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Red meat? It's summer, every supermarket has disposable barbecues for a few pounds, I'm already lunging up and down an access road with a barbell, it really isn't that (much more) insane that I'd also be cooking up a few days worth of lean meat. If you don't like the idea of this or think it's 'not normal', ask yourself, do you want to look 'normal'? If you do, then go fire up the kettle for that pot noodle.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">I have a hell of a sweet tooth, luckily enough my *ahem* 'lifestyle', means the diet Milestone have put together for me keeps me more than fuelled and full. However... Check out Hartleys 10 calorie jelly pots, they provide zero nutritional value but at the end of the day, it's a pot of jelly that doesn't even blow dust onto your macros for the day.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">So, with the odd slip I'm doing pretty well (I ate a cookie on day 4, I'm a big stress eater and it was a tough morning. I had come in under my calories I day 3 so it's not the end of the world, I will be much more diligent moving forward until Layne tells me I can have a refeed, at which point I will inhale a pizza like I've just surfaced from the bottom of the Atlantic). </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">I really do admire people who eat clean all year round, having the motivation to train really isn't anything to me as I'm actively adding something I enjoy to my day. Removing things I enjoy is where legitimate discipline comes into play, so shout out to all of you guys that keep it clean, lean and mean 24/7.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">And the thing you all really want to know? Yes, I'm noticeably leaner, I'll step on a scale over the weekend. But I'm already tightening up, and with no negative impact on my performance. In fact, the pre workout medium glycemic carbs Layne scheduled for me are sitting much better with me than the 5 giant cookies I'd usually scarf back. My workouts have felt great even after some particularly taxing days in the rain and wind.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">After the weekend I'll be adding additional conditioning sessions in on my break at work, for both the extra calorie expenditure and for something a little bit special I may getting involved in later in the year...</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Please, any questions you have, head over to IG and fire them onto any of my pics and we can get some interaction going on!</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Head over here to find out about getting your own tailored <a href="http://milestonestrength.bigcartel.com/" target="_blank">Milestone Method</a> plan or check out their <a href="https://instagram.com/wearemilestone/" target="_blank">IG page</a> to see all of the amazing results they've been getting for their clients. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Peace out</span></div>
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AThttp://www.blogger.com/profile/04982418821401810603noreply@blogger.com0tag:blogger.com,1999:blog-5605713331446077094.post-48795189919472239132015-06-16T15:49:00.001-07:002015-06-16T15:49:17.357-07:00Dear diary, am I shredded yet?<div>Okay, I get a lot of questions about my diet and nutrition; as I've stated before I've always been fairly liberal with my eating, I have a huge daily energy expenditure and utilise a few little tricks to stay lean. I fast from around 9pm at night to 1pm in the afternoon, at which point I'll have a large portion of protein (usually 400-500g of chicken or beef) and a small portion of carbohydrates (a punnet of grapes or strawberries). After work, I'll let the chips fall where they may (which I ironic as I don't usually eat chips). I'll eat some refined carbs before I workout, then shovel as much in as possible afterwards, until my 9pm cut off (unless I've finished work a lot later in which case I'll give myself some leeway). </div><div><br></div><div>This has always served me well (although I will count my calories and macros precisely if I'm seriously looking to shift a few pounds), but this year I wanted to go for absolute broke, get in the best shape I can despite the obstacles in my path. I see a lot of people talking about 'maintaining' or 'doing the best they can' when they're travelling or working away, well that's pretty much my lifestyle 6-7 days a week. But The Nomad Way is all about not being deterred by obstacles and thriving in any environment, so I'm going to really go hammer and tongs and hopefully share with you some useful, applicable tips as we journey on. </div><div><br></div><div>In the interest of getting an objective eye, I enlisted the services of Milestone Strength and Conditioning to write my meal plan, yes I'm more than qualified to do it myself, but I didn't want to take the easy route, I wanted a third party to tell me exactly what they'd recommend to anyone with the same goals, regardless of their lifestyle. Milestone plans are available over on their website, and I highly recommend that you take a look if you're serious about getting the best results out of your diet. So with no further adieu, here we go...</div><div><br></div><div>5am on day 1, I pick up my cool bag (which along with a huge eastpak duffle make up my dietary requirments for the week) to head out on the road... And it drips defrosted broccoli juices all over my foot. Off to a good start ha.</div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0d4wS6KUIb2cpmxYb7YnTE7l24fjS2uG8Uc7zfw3JKUBjVQJaRACUzaI-8IMqOaXj3ObXetsbjv7wU6VItxVQFXdMdnL7crwUCr49kGeMH4DB-PPJ20dltwa5xH43tG_Bjoo4cjGtRQ/s640/blogger-image--1005051619.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0d4wS6KUIb2cpmxYb7YnTE7l24fjS2uG8Uc7zfw3JKUBjVQJaRACUzaI-8IMqOaXj3ObXetsbjv7wU6VItxVQFXdMdnL7crwUCr49kGeMH4DB-PPJ20dltwa5xH43tG_Bjoo4cjGtRQ/s640/blogger-image--1005051619.jpg"></a></div><br></div><div><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">Here's the exact meal plan I'm going to be following, I may shift around the timings of some of the foods or substitute some items for others, but the macro content and types of food (ie simple vs complex carbs, macronutrient ratio) will remain the same until advised otherwise by Layne over at Milestone. I'll keep you in the loop if I make any switch up's, don't fret.</span></div><div><br></div><div>At around 5 am, I'll have a coffee, some thermogenics and some creatine, zero calories as I'm still fasted.</div><div><br></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLMsvXDiKNS9yu4K9LE4siFRdyc0vlwOEWM6oomPeDKdUJb41zDk7tlNDpPcKf6tJxccjpRaU-iT_AAyupIBBVEpYEkmz5BUQJsU95ujm3NzBZHm8paicRBm64Q9HHtcfIhuxxbTBlzg/s640/blogger-image--164876355.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLMsvXDiKNS9yu4K9LE4siFRdyc0vlwOEWM6oomPeDKdUJb41zDk7tlNDpPcKf6tJxccjpRaU-iT_AAyupIBBVEpYEkmz5BUQJsU95ujm3NzBZHm8paicRBm64Q9HHtcfIhuxxbTBlzg/s640/blogger-image--164876355.jpg"></a></div><br></div><div><b>10am- 20g of casein protein and 10g fish oils </b></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOCfaaNp6C0QJMVV7WeCZYIsCl38dP-ih7mMdvy_WKwjMne0_vBu_rsr4uVqR3in-PlOcb6wdWvXiqrCpQaoBWZgIo9QWAr3HEmIZAqxzPIdckno7rel5lH4taCJTJ3_-F8daH8CuRqg/s640/blogger-image--1176956135.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOCfaaNp6C0QJMVV7WeCZYIsCl38dP-ih7mMdvy_WKwjMne0_vBu_rsr4uVqR3in-PlOcb6wdWvXiqrCpQaoBWZgIo9QWAr3HEmIZAqxzPIdckno7rel5lH4taCJTJ3_-F8daH8CuRqg/s640/blogger-image--1176956135.jpg"></a></div><br></div><div><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;"><b>1pm- 100-150g steak, 250g brown rice, spinach. </b></span></div><div><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;"><br></span></div><div>I'd usually nix this amount of carbs at lunch so this has actually been quite cool and kept me going strong. Bear in mind my job is extremely physical and I'm never stood still (I'll get a pedometer to be accurate with you), carrying heavy loads, running and pulling ropes. If you're a desk jockey, your carb requirements might be a bit (very) different.</div><div><br></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjP5Zkkxf7e9w1bI5_-Pe61-WbG1W0HzgvDwCl1JGjhDaM_b7UlAqk0p-RE5OivbtudJKwAqHVOKKS4Xf7CuGGeR3HWSIl0_A9USUn17h0v1G-dJAaCHOhpUPI7ZTK5LYQYA0qAJQ9czA/s640/blogger-image-1621120760.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjP5Zkkxf7e9w1bI5_-Pe61-WbG1W0HzgvDwCl1JGjhDaM_b7UlAqk0p-RE5OivbtudJKwAqHVOKKS4Xf7CuGGeR3HWSIl0_A9USUn17h0v1G-dJAaCHOhpUPI7ZTK5LYQYA0qAJQ9czA/s640/blogger-image-1621120760.jpg"></a></div><br></div><div><br></div><div><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;"><b>6-7pm- 2 wholewheat bagels (preworkout medium to low glycemic load carbs and about 20g of protein. Bagels FTW.)</b></span></div><div><br></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQ8Iij2BDeMl3PLnV_T4PLHl4IEzSTC0qCQncuN_ZuDWEbJaVf4DA86ALfehNHoH4HNhfw2yIiouXv-PmEB-eutdSbkOuX-XS47IMOiKrlwFB0SFcYiyiF3t214QiztKsiuzW0pQMfKQ/s640/blogger-image-814982615.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQ8Iij2BDeMl3PLnV_T4PLHl4IEzSTC0qCQncuN_ZuDWEbJaVf4DA86ALfehNHoH4HNhfw2yIiouXv-PmEB-eutdSbkOuX-XS47IMOiKrlwFB0SFcYiyiF3t214QiztKsiuzW0pQMfKQ/s640/blogger-image-814982615.jpg"></a></div><br></div><div><b>During my workout I'll ingest around 70g of simple carbs and 20g of whey protein.</b></div><div>On day one I ate jelly beans, to be honest, I'm used to training on an empty stomach so I'll probably switch to a liquid carb source as the food was a bit distracting. Albeit delicious.</div><div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrX5ZkLugsVlY9TAPWNylGgKyZ7v3TGMlUmQoeOGjn8qOhRPk3DC9w4fFIZsncRjdX27gTbtetvnwxsH8aExX51YRCcBKO6SVhtYIyIWwGbTxJFU3CzcJLYH38vsr32smPUCoXMcPzfA/s640/blogger-image--1960602151.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrX5ZkLugsVlY9TAPWNylGgKyZ7v3TGMlUmQoeOGjn8qOhRPk3DC9w4fFIZsncRjdX27gTbtetvnwxsH8aExX51YRCcBKO6SVhtYIyIWwGbTxJFU3CzcJLYH38vsr32smPUCoXMcPzfA/s640/blogger-image--1960602151.jpg"></a></div><br></div><div><b>Post workout- 20g Whey and two bananas</b>. I'm not usually a huge fan of supplements, so this is actually quite a refreshing change for me.</div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhk8LjHqS6zDnRm-zbdiLeROrLCVK4o8u2WUgaaGnbSvZhdne-PsQ6mZLaegaFArbTKGi6ywGoOwHQ7hURpLNHZt_reKb3YdqZ59teuWAHh4fic1E1twg4hrcYRDnH-JouV8py-OY-dmQ/s640/blogger-image--1185689414.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhk8LjHqS6zDnRm-zbdiLeROrLCVK4o8u2WUgaaGnbSvZhdne-PsQ6mZLaegaFArbTKGi6ywGoOwHQ7hURpLNHZt_reKb3YdqZ59teuWAHh4fic1E1twg4hrcYRDnH-JouV8py-OY-dmQ/s640/blogger-image--1185689414.jpg"></a></div><br></div><div><b>Dinner- A tin of Tuna in spring water, 250g brown rice (or rice cake equivalent) and fibrous vegetables.</b></div><div><br></div><div><b>Before bed- 20g casein and 5 fish oils caps.</b></div><div><br></div><div>This is pretty much the plan, but I'll auto-regulate as I go (in accordance to Milestone's guidance, of course), to adapt to wherever I am. I was fortunate enough to have this Sunday off to prep the rice and steak. Had I not, I'd boil the rice in the hotel kettle and buy cooked, lean beef from the deli counter. </div><div><br></div><div>The key is remembering that there is ALWAYS a solution or alternative, don't make your circumstances your excuses.</div><div><br></div><div>So that's the basics of it. No messing around, straight old school cutting diet, tailored to my specific nutritional needs.</div><div>I'll be checking in with updates and progress pictures, so keep your eyes peeled.</div><div><br></div><div>Peace out</div><div><br></div><div>AT</div><div><div style="color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; -webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392);"><br></div></div>AThttp://www.blogger.com/profile/04982418821401810603noreply@blogger.com2tag:blogger.com,1999:blog-5605713331446077094.post-25681300644849782042015-06-15T11:47:00.000-07:002015-06-15T11:47:49.176-07:00The Top 5 Exercises You're Probably Not Doing (Because They're Hard)<div>
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<span style="font-family: Arial, Helvetica, sans-serif;">They say (and by 'they' I assuredly mean internet memes) that 80% of your success, results from 20% of your efforts, I'm sure there's a very complex, mathematical theorem behind that, but for now I'm just going to frown and move on. Fact is, in the gym a lot of people fill their time with 'fluff'. Precious little accessory exercises that do little more than to further the pump you were getting from the big lift that you<i> know</i> you should be doing more of. These lifts are your 20%ers, the money makers, but unfortunately they're usually also the ball breakers.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Your bench press, your squat, your deadlift. We're all well aware that this is where the party's at, but concentration curls are just <i>so </i>much easier, right? And you can really 'feel' those single armed cable pressdowns, right? <i>RIGHT</i>?</span><br />
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<tr><td class="tr-caption" style="text-align: center;"><a href="http://www.christophotographic.com/" target="_blank"><span style="font-family: Arial, Helvetica, sans-serif;">Man vs Machine- Chris Parkes</span></a></td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;">Well as someone who very rarely has the luxury of equipment or time (or even a roof under which to train, more often than not.) Let me tell you, that doing more of those 20% movements is the way forward. Hard work pays off, time and time again. You <i>know </i>that, <i>right?</i></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">So, I say to all my fellow Fitness Gypsy's, regular gym go-ers and weekend warriors alike, start including these ball busting 20%er's into your program <i>with</i> immediate effect and prepare yourself <i>for </i>immediate effects. <b>HARD WORK OVER EVERTHING.</b></span><br />
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<b>Chest-to-bar weighted pull-ups</b></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">It's no secret that I'm a huge proponent of the pull-up, a lot of you are probably already including them in your programming, but how many of you are doing them right? I'm not talking about kipping your way half way to the bar and violently thrusting your chin skyward like a hungry dolphin at sea world to barely make the rest of the distance, I mean starting from a full dead hang and pulling yourself up, under control until the bar makes contact with <i>your chest </i>at, or slightly above your nipples. Don't worry too much about the grip, just switch it up regularly. Once you can nail more than ten under complete control, start adding weight. If you've been a Crossfit Carl or Lat Pulldown Lenny for too long (unintentional Simpsons reference) then making these the mainstay of your back workout and working on weighted progressions will make a big impact on your physique.</span><br />
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<b><span style="font-family: Arial, Helvetica, sans-serif;">Weighted Dips</span></b></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Another one that should come as no surprise. Look, anyone can keep adding weight to the bench press or whatever machine press your gym has and steadily decrease the range of motion, until eventually you're bringing the bar down so little that no amount of breast augmentation would see your 'reps' counted. Now strap a few plates to your body, start a dip <i>at the bottom </i>of the range of motion (ie feet on the floor, forearms touching biceps) and see how strong you are. Although humbling at first, learning to master moving your body through space (with or without added resistance) will always prove more effective in the grand scheme of things, make these your priority for horizontal pressing and see for yourself.</span><br />
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<b>Hanging Leg Raises</b></span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0Gd-Ge2ZIOVgNOcdF_iupM77d8Fdd2tr7ylivnYbU2HjQZOyJ6MtLXDc8FI01rLuY0nSWPZ2mAwyjJL-fqUL8iGr9AeYIeCM4rx4BVVXPXGLQ-_vs_atFcWG0XL6KRwM1dZCfq5LatA/s640/blogger-image--2092377711.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="265" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0Gd-Ge2ZIOVgNOcdF_iupM77d8Fdd2tr7ylivnYbU2HjQZOyJ6MtLXDc8FI01rLuY0nSWPZ2mAwyjJL-fqUL8iGr9AeYIeCM4rx4BVVXPXGLQ-_vs_atFcWG0XL6KRwM1dZCfq5LatA/s400/blogger-image--2092377711.jpg" width="400" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Getting a leg up. Or both.</span></td></tr>
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<span style="-webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); color: rgba(0, 0, 0, 0.701961); font-family: Arial, Helvetica, sans-serif; text-decoration: -webkit-letterpress;">A whole ton of studies and EMG tests have shown that traditional prone ab exercises like crunches don't provide anywhere near the same level of core activation as hanging knee or leg raises, couple this with the fact you'll be giving your grip strength a hefty once over and that with a few tweaks you can add in some bicep and back stimulation, it's easy to see why you should be ditching the sit-ups. Add in twisting variations to smash your obliques and intercoastals and progress on to weighted raises and front levers to keep this effective. I'll be uploading a video soon with my favourite versions of these six-pack wonder moves.</span></div>
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<b style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;"><span style="font-family: Arial, Helvetica, sans-serif;">Clean and Press</span></b></div>
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<b style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;"><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></b></div>
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<span style="-webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); color: rgba(0, 0, 0, 0.701961); font-family: Arial, Helvetica, sans-serif; text-decoration: -webkit-letterpress;">If you don't already know how to power clean, get over here <a href="http://www.exrx.net/WeightExercises/OlympicLifts/PowerClean.html">http://www.exrx.net/WeightExercises/OlympicLifts/PowerClean.html</a> and learn, failing that find a (good) coach or trainer and get some pointers, once you've nailed it start adding in the press. This is probably one of the single greatest movements of all time, working your whole body from floor to overhead but it's so important you get it right. Make this your chief shoulder exercise, going as heavy as you can but keeping the reps around the 5-8 mark (to ensure your form doesn't break down under fatigue). Your lungs will burn, your heart rate will get jacked up, your inner sissy will be screaming at you that front raises and laterals are a better option, but tough it out cowboy; hard work builds hard bodies.</span></div>
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<b>Car Pushing/ Pulling</b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Pushing, pulling or dragging your car around, either after your traditional gym workout or as a nomad conditioning session is a very attainable way of exposing your entire body to an entirely new stimulus, that you'd be hard pushed to replicate in the gym. Get behind it, nice and low and get it moving to smash your quads, hams and glutes into the ground whilst simultaneously making your lungs work over time. Attach a tow rope and work in some arm over arm, strongman style work to absolutely annihilate your grip, arms and upper back. The best news is, as these movements don't contain an eccentric portion they won't put too much stress on your recovery abilities, so you can throw in some automotive madness between sessions to get the blood flowing and add to that calorie burn. Try 5-10 rounds of pushing 50 yards, followed immediately by pulling it back to where you started. Rest 2 minutes between sets and get ready to never struggle bump starting your girlfriends car again. Ever.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">To wrap up, throw these five big, bad boys in throughout the week for the next few months, striving to make progress on them all and I can guarantee you'll see some serious carryover improvements in the rest of your training, not to mention the fact they'll probably crown you the most hardcore mother in the gym (and car park).</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Let me know how you get on!</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Peace</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">AT </span></div>
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AThttp://www.blogger.com/profile/04982418821401810603noreply@blogger.com2tag:blogger.com,1999:blog-5605713331446077094.post-65961482640342480002015-06-14T13:45:00.001-07:002015-06-14T14:54:05.926-07:00The Nomad Way x We Are Milestone<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Arial, Helvetica, sans-serif;">If you've been following along, you'll know that most of the way I eat and train is a direct response to doing the best I can in the environment I find myself in. I've managed to do okay so far, the training system has evolved into what The Nomad Way is now and it's been amazing to see other people joining the cause and making it work for them. Nutrition, however has always been the bigger struggle, the motivation for the training is easy, I love to train, and that's pretty much where the problems arise with eating... I love to do that too.</span><br>
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<span style="font-family: Arial, Helvetica, sans-serif;">I've always followed something along the lines of <a href="http://www.warriordiet.com/" target="_blank">The Warrior Diet</a> under eating during the day at work and enjoying a period of overeating in the evening when I'm at my hungriest, it's served me well and I've experienced good results that have worked for me, however I've always felt that I've 'taken it easy on myself' and that if I followed a more 'traditional' approach, I could achieve so much more, dial it right in and really take it to the next level.</span><br>
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<b><span style="font-family: Arial, Helvetica, sans-serif;">Objective Perspective</span></b><br>
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<span style="font-family: Arial, Helvetica, sans-serif;">In my former career as a trainer, I wrote meal plans for people daily and often found myself delivering hard truths, many people have misconceptions about their eating habits and what they should and shouldn't be doing that often stem moreover, from what they <i>want </i>to be doing. Whilst I've always maintained that the only diet that will ever work is the one you can stick to, there's a lot to be said for having an outsider kick it real to you on what you <i>should </i>be doing to achieve optimal results and you taking it from there. I'm fortunate enough to have been able to have enlisted the services of the absolute fitness powerhouses over at <a href="http://milestonestrength.bigcartel.com/" target="_blank">Milestone Strength and Conditioning</a>, I've seen what these guys have done for their clients in the past and I've been absolutely blown away, add to that the fact that they're genuinely cool people and you can see why I'm so ecstatic to be working with them. They've carefully calculated my macro nutrient requirements and put together a meal plan that works precisely with my ridiculously non-stop, nomadic lifestyle. Preach.</span><br>
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<a href="https://instagram.com/wearemilestone/" target="_blank"><span style="font-family: Arial, Helvetica, sans-serif;">Check them out over on Instagram to see for youselves</span></a><br>
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<b><span style="font-family: Arial, Helvetica, sans-serif;">Accountability</span></b><br>
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<span style="font-family: Arial, Helvetica, sans-serif;">One of the main reasons I started documenting my journey to a cover model physique online, was to create a kind of accountability for myself, this has intensified immensely as I've begun blogging and taking on more modelling work, and to be honest, I think it's great. Everyone is motivated by different factors, for me the anxiety of not wanting to let people down is more than enough to whip me into shape! I get a lot of requests for diet and nutritional information beyond what I've already posted, so get ready for it... It's all going to be right here for the coming weeks, Milestone have been generous enough to allow me to completely document the diet they've provided me with, so you're going to see it all. Gloss over the posts if you're more interested in the fitness gypsy side of things, but hopefully we can learn together as I attempt some serious meal prep whilst being on the road and devoid of any cooking facilities week in, week out. I sincerely hope that any solutions I manage to MacGyver up can be of some help to you guys as you navigate our own nutritional nightmares.</span><br>
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<span style="font-family: Arial, Helvetica, sans-serif;">Thanks again to the legends at Milestone</span><br>
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<span style="font-family: Arial, Helvetica, sans-serif;">See you at the end of day one...</span><br>
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<span style="font-family: Arial, Helvetica, sans-serif;">Peace out</span><br>
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<span style="font-family: Arial, Helvetica, sans-serif;">AT </span><br>
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<br>AThttp://www.blogger.com/profile/04982418821401810603noreply@blogger.com0tag:blogger.com,1999:blog-5605713331446077094.post-89869157571152363552015-06-11T11:43:00.000-07:002015-06-11T11:48:43.593-07:00Bad Days- Good Days. A guest post from Arsene Dee<div style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; color: #444444; font-family: Arial, 'Trebuchet MS', sans-serif; font-size: 13px; line-height: 20px; margin-bottom: 20px; padding: 0px; vertical-align: baseline;">
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<tr><td class="tr-caption" style="text-align: center;"><span style="background-color: white; font-family: Arial, Helvetica, sans-serif;">Arsene Dee by <a href="http://www.liamoakesphoto.com/" target="_blank">Liam Oakes Photography</a></span></td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><b style="background-color: white;">This is a guest post from professional massive dude<a href="https://instagram.com/mrarsenedee/" target="_blank"> Arsene Dee's</a> absolute banger of a blog '<a href="https://smartmonkeylfstl.wordpress.com/" target="_blank">Smart Monkey</a>', I read these entries a few days ago and felt so strongly about them, I had to share with you guys. Give it a read then get over to Arsene's blog for more gold. AT</b></b></span></div>
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<span style="background-color: white; font-family: Arial, Helvetica, sans-serif;">I’m sure every single one of you guys, regardless of your sport has had or are currently having a bad day or a bad week, or even a bad month. This kinda thing in my opinion is influenced by an infinite amount of things, some more obvious than others.</span></div>
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<span style="background-color: white; font-family: Arial, Helvetica, sans-serif;">You know that feeling, you step into the gym like bleeergh and even your warm up feels exhausting, the weight is just not moving and hitting the same numbers just feels so fucking impossible. It’s okay to have one of those days or weeks, even months, your body and mind need rest. You don’t always need to max out and go balls deep. This exact sentence kind of goes against everything I have taught myself, I believe that you should give 100% every workout. However, I guess sometimes you need to take a step back, relax and evaluate the situation.</span></div>
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<span style="background-color: white; font-family: Arial, Helvetica, sans-serif;">I’m a strong believer that the main cause for this is overthinking, figuring out a reason why you’re having a bad day is as bad as googling your illness symptoms, one minute you’ve got a blocked nose the next you have full blown aids. To give an example, on my heavy days recently I’ve been having this feeling of nervousness which I haven’t had in a very long time. Especially during heavy sets on flat benching, all I could think of were reasons as to why I wouldn’t get that off my chest with a pause for a solid single. I was a little tired, so I started questioning myself, “did I have enough sleep? I haven’t eaten enough! Man I’m still sore as hell from last week! I’m not recovering quick enough because I’m not sleeping enough! I hate that bar ms that bench” Etc etc…</span></div>
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<span style="background-color: white; font-family: Arial, Helvetica, sans-serif;">Overthinking and questioning yourself will bring a ton of negativity and it will eat you alive during your workout and probably translate into the rest of the week or the month. So, when it was time for my last set, I got my shit together, quit being such a little bitch, turned my music on loud, cleared my mind and grinded that fucker out. Lesson I learned from this? Fuck overthinking and doubting yourself, if you’ve done it before you’ll do it again, if you’ve never done it before, put your mind to it and it will happen.</span></div>
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<span style="background-color: white; font-family: Arial, Helvetica, sans-serif;">You have to learn the difference between your body and mind needing a rest and questioning your ability based on your surroundings and whatever it is that has happened over the last few days.</span></div>
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<span style="background-color: white; font-family: Arial, Helvetica, sans-serif;">There obviously are many other factors that will influence how you’re feeling, such as relationships, breakups and make ups, family issues and drama, death of a loved one or even a crap week at work. The most important ones I believe are support and motivation, from your friends, your family, that crazy hot girl/guy who comments and gives you love on your IG, even when you get a retweet or acknowledgement from someone you look up on social media can give you that boost. This I find is especially important when you’re a beginner, you need support from your friends and family? If people around you constantly criticize your lifestyle choice you will either pack it in or you will say fuck them! If they don’t appreciate ambition and my love for my sport and this lifestyle then the hell with them! They will learn to!</span></div>
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<span style="background-color: white; font-family: Arial, Helvetica, sans-serif;">What ever is going on in your life that’s causing you to have a bad workout or a number of them will pass, learn to clear your head, calm your mind and enjoy your workout. Have a laugh with your friends, listen to your favorite music and challenge yourself.</span></div>
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<span style="background-color: white; font-family: Arial, Helvetica, sans-serif;">You will always have more good days than you do bad ones, how do you think you got where you’re at in the first place.</span></div>
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<b><span style="background-color: white; font-family: Arial, Helvetica, sans-serif;">The very next day Arsene followed up with another related gem...</span></b></div>
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<span style="background-color: white; font-family: Arial, Helvetica, sans-serif;">Off the back of yesterday’s post I’ve been thinking, why do some people find exercise so hard, why do so many people give up and return to a lifestyle that they hate? There’s bound to be more than a 100 reasons but I only thought of a few.</span></div>
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<span style="background-color: white; font-family: Arial, Helvetica, sans-serif;">Incorrect advice from shit coaches must be towards the top three, the type that don’t assess a client’s physical ability and kind of just throw you in the deep end with a stupidly low calorie diet, then you end up hating it because you’re constantly sore and seeing absolutely ZERO progress. A lot of trainers and coaches tend to forget that you’re not trying to become the best at exercising, you’re trying to reach your goal, which takes time, not an 8 week program.</span></div>
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<span style="background-color: white; font-family: Arial, Helvetica, sans-serif;">Another one is motivation and support, I know I’ve mentioned it yesterday but it’s so important. I guess mainly for beginners but on any level, support from your friends, peers and family will go a long way, negative comments, if you let them get to you will drag you down. If you have the support, motivation will come. If you’re an advanced lifter, sometimes staying motivated is tough, purely because you’re not seeing progress as often, you have to work twice as hard and you may improve only by a fraction, but an improvement nevertheless!</span></div>
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<span style="background-color: white; font-family: Arial, Helvetica, sans-serif;">The most important one in my opinion is perception, how you perceive and visualize your training. If you think of it as impossible and daunting, chances are you’ll find it harder. If you are confident and motivated, no matter how hard it is, what numbers you’re hitting or how much weight you’re loosing, you’ll still enjoy it and you will find it a lot easier.</span></div>
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<span style="background-color: white; font-family: Arial, Helvetica, sans-serif;">What ever your goal is, keep your eyes on the prize and enjoy your journey.</span></div>
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<span style="background-color: white; font-family: Arial, Helvetica, sans-serif;">Thanks for reading, peace!</span></div>
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<b><span style="background-color: white; font-family: Arial, Helvetica, sans-serif;">I want to say a massive thank you to Arsene for such a thought provoking read, keep it up pal; you're an inpiration!</span></b></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 20px;"><a href="https://smartmonkeylfstl.wordpress.com/" style="background-color: white;">https://smartmonkeylfstl.wordpress.com/</a></span></div>
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AThttp://www.blogger.com/profile/04982418821401810603noreply@blogger.com1tag:blogger.com,1999:blog-5605713331446077094.post-88009762315779786972015-06-08T14:56:00.001-07:002015-06-08T14:56:35.303-07:00The Texas Press-Up Challenge<span style="font-family: Arial, Helvetica, sans-serif;">After posting a 15 second fit tip on <a href="https://instagram.com/theandrew.tracey/" target="_blank">Instagram</a> the other day, regarding quick-fire workouts to do throughout the day, wherever you are; we decided to throw in a Texas Press-Up challenge during a quick break from work. Give it a watch if you didn't quite catch it on IG (Describing a workout protocol in 15 seconds is not easy!)</span><br />
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If you're feeling adventurous, once you hit ten reps, make your way back down to one for a total of 100 reps!</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Enjoy</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">AT</span>AThttp://www.blogger.com/profile/04982418821401810603noreply@blogger.com0tag:blogger.com,1999:blog-5605713331446077094.post-83086640867814537992015-06-08T14:42:00.002-07:002015-06-08T14:42:18.699-07:00Highway To Hell<span style="background-color: white; color: rgba(0, 0, 0, 0.701961); font-family: Arial, Helvetica, sans-serif; font-size: 12.8000001907349px;">I'm just going to come right out and say it, I'm not that disciplined... </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">I do go hard, I am relentless in my pursuit of self improvement via self destruction, I don't take days off and my sofa is still gathering dust whilst I try to figure out a way to press it. But, I actively WANT to live like that, and that's not what discipline is. Discipline is knuckling down and consistently doing the things you don't necessarily enjoy, to get the results you want. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">For me, it's restorative measures. Now I don't think the average gym goer really needs to be concerned with foam rolling everyday, bathing in an ice bath every night and sleeping in a hypobaric chamber attached intravenously to a cod liver oil drip. A lot of stuff out there is marketing nonsense. However, I don't stop all day at work, I hit the gym with a reckless disregard for life not seen since Drago flopped Apollo Creed and scarcely manage 5 hours sleep a night. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Something's got to give. I'm reasonably okay at knowing when to take a day off and spend a relaxed day of long, ice cream fuelled walks through London Town with my girlfriend and grab an early night. This does the trick for me (while I still have a relative amount of youth on my side at least).</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">All of that being said, I don't actually consider the daily beatdown I deliver myself to be the most detrimental thing my lifestyle does to my body, I'm actually more concerned with something most people don't give a second thought, it's a dirty Keyser Soze that I can't avoid or mitigate.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0); font-family: Arial, Helvetica, sans-serif;"><b>Hit The Road Jack</b></span></div>
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<span style="background-color: rgba(255, 255, 255, 0); font-family: Arial, Helvetica, sans-serif;">I drive, ALOT. I'm up and down this country's motorway system like I'm out here trying to be a human catseye, one week last summer I quite literally drove 10'000 miles (on top of working all damn day), my diesel bill is bigger than Kanye West's sense of self importance (ha, joke). </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">No matter how hard you try to maintain some semblance of good posture, being overexposed to this position on a regular basis is no good for anyone even slightly conscious of staying limber and maintaining a high degree of mobility.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">I know a lot of you will be in a similar situation from working in a seated position, or maybe you just suffer after long car journeys and are looking for relief. Either way, I want to share with you the quick stretch cycle I go through to loosen up when required. Coming back around to the beginning of this post, as I said, I'm not at all disciplined when it comes to restorative measures and recovery, plus I'm usually more hard up for time than MC Hammer is for expendable income, so it's quick and ruthlessly efficient.</span></div>
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<b><span style="font-family: Arial, Helvetica, sans-serif;">It's Not Yoga, I Promise</span></b></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">The first thing I do is a walk out.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">-stand tall with your feet slightly wider than shoulder width apart.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">-bending at the waist run your hands down your legs until they're flat on the floor </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">-keep your knees straight, depending on your flexibility your hands will either be close to your feet or further out, it doesn't matter just keep the knees straight. Keep this up and progression in flexibility will follow.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">-'walk' your hands out one at a time until you hit the same position you'd be in at the top of a press-up (with wider footing)</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">-turn your hands outwards as far as is comfortable, ideally facing away from each other perpendicular to your body.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">-drop your hips until your pelvis touches the floor, letting your back fully relax</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">-hold this position for 10-20 secs </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">-reverse the movement to end up standing</span><br />
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<tr><td class="tr-caption" style="text-align: center;">Cobra Commander</td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;">Repeat the cycle 3-4 times, or for however long you can spare, I find this really helps to 'deload' my spine as it essentially reverses the position driving puts your upper body into.</span></div>
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<b><span style="font-family: Arial, Helvetica, sans-serif;">The Third World Squat</span></b></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">The next thing I do is spend a good amount of time getting loose in the bottom of the squat position. A lot of people lack the mobility to do this, but it's an incredibly natural position and getting comfortable down there will aid your lower body workouts massively.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">-Keeping your feet flat on the floor, squat all the way down </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">-Get your arms and torso between your legs and use your elbows to actively push your legs apart </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">-Spend a minute or so shifting your weight from one foot to the other until you're totally loose and comfortable in this position</span></div>
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<tr><td class="tr-caption" style="text-align: center;">Froggy style</td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;">- Stand up and shake it off.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">That's it, basic stuff. Head to a yoga class if you want something more substantial, otherwise try and work these moves in daily to keep yourself loose, jazzy fresh and hopefully injury free.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Hope it helps, let me know!</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">AT</span></div>
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AThttp://www.blogger.com/profile/04982418821401810603noreply@blogger.com0tag:blogger.com,1999:blog-5605713331446077094.post-30176061654752108862015-06-05T08:07:00.001-07:002015-06-07T16:17:09.923-07:00Getting in Over Your Head<div>
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<span style="-webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); color: rgba(0, 0, 0, 0.701961); font-family: Arial, Helvetica, sans-serif; text-decoration: -webkit-letterpress;"><br /></span></div>
<span style="-webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); color: rgba(0, 0, 0, 0.701961); font-family: Arial, Helvetica, sans-serif; text-decoration: -webkit-letterpress;">T-Nation is a pretty cool website, despite the fact it's not a lot more than a loosely concealed marketing tool for a supplement company, they do have some pretty cool authors and post some pretty good content (when they're not trying to get you to drink FIVE of their shakes a day).</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Last week they posted a workout protocol designed to give you a 'V- Taper', now obviously this is going to be the result of large delts vs a small waist, an achievement that is far beyond the scope of a few additional exercises, however the article did highlight some solid stuff regarding overhead carries, something I'm a big fan of... You can read the piece in it's entirety here- </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><a href="https://www.t-nation.com/workouts/v-taper-workout" x-apple-data-detectors-result="0" x-apple-data-detectors-type="link" x-apple-data-detectors="true">https://www.t-nation.com/workouts/v-taper-workout</a> </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">- once you're done there, here's my two cents...</span></div>
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<b><span style="font-family: Arial, Helvetica, sans-serif;">Pressing Matters</span></b></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">I try my best to work in as many overhead presses and carries as I can through the day at work, I have done for many years. I actually enjoy the challenge of carrying things over head, sometimes to my detriment, I'll notice my traditional pressing in the gym will decrease through exhaustion if I do too much throughout the day, but that's not really something a lot of you will have to worry about. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Overhead presses and carries are a great way of inducing a ton of added time-under-tension to the delts, but with a weight you couldn't traditionally handle for much more than 15-20 seconds, once you're in that lockout position your delts are at their strongest and can maintain a contraction for much longer. Throw in the added shoulder stabilisation benefits, core work and cardiovascular effect you'll achieve, there's really no reason not to be performing this triple threat of an exercise.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">So how can you work overhead carries into your regime without adding 12 hours a day of manual toil?</span></div>
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<b><span style="font-family: Arial, Helvetica, sans-serif;">Like this...</span></b></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">[Watch video here <a href="http://youtu.be/qYMuO6V5SBw">http://youtu.be/qYMuO6V5SBw</a> ]</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">-Take a 20kg plate (or two lashed together) from the ground and press it overhead 5-10 times.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">-On the last rep, lock it out, get yourself stable and walk 15-20m with it.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">-lower it to your chest, if you've got anymore reps in you, go for it, if not drop it to the ground.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">- This is one set, throw 4-5 sets into your shoulder/ pressing day to get the full benefit.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">If like me, you find yourself without equipment a lot of the time, start with nomad rule #1 - Survey your environment. You'll not be hard pressed (get it??) to find an odd object that you can toss above your head and take for a walk. In fact, utilising a difficult object to press, will actually increase the benefits of the workout a fair amount.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">If you're completely stuck for anything to press, or just severely limited for space, try 5-6 handstand press ups, finishing with a one minute hold in the top position. Rest 60 seconds between sets and go for 4-5 sets to get a similar delt destroying effect.</span></div>
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Credit to - <a href="http://christophotographic.com/">Christophotographic.com</a></span></td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;">Happy camping!</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">AT</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">(You can get the outfit I'm training in over at <a href="http://predacore.co.uk/" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">http://predacore.co.uk/</a> , use the code ATRACEY10 for a sweet 10% off...)</span></div>
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<br /></div>AThttp://www.blogger.com/profile/04982418821401810603noreply@blogger.com1tag:blogger.com,1999:blog-5605713331446077094.post-3095753910915878482015-06-03T22:16:00.001-07:002015-06-07T16:10:21.409-07:00The Nomad Way x Predacore Performance Wear<div>
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<span style="-webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); color: rgba(0, 0, 0, 0.701961); font-family: Arial, Helvetica, sans-serif; text-decoration: -webkit-letterpress;"><br /></span></div>
<span style="-webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); color: rgba(0, 0, 0, 0.701961); font-family: Arial, Helvetica, sans-serif; text-decoration: -webkit-letterpress;">Pretty stoked to announce that #thenomadway just got an official sponsor! Excited to be working alongside some amazing peeps as a sponsored athlete for <b>Predacore</b> ! This motivates me to get a lot more content coming your way for the blog and on Instagram, so keep your peepers peeled!</span><br />
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<span style="-webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); color: rgba(0, 0, 0, 0.701961); font-family: Arial, Helvetica, sans-serif; text-decoration: -webkit-letterpress;">My compadres over at www.predacore.co.uk have also been rad enough to offer all readers of the blog 10% off, just bang in the discount code ATRACEY10 on their website. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Their new pro-core series is some serious technical apparel, no screen printed fruit of the loom rubbish here, you <b>know</b> it's been seriously put through the ringer with me and it's passed all tests with flying colours.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0Rgcv59gWieYEEHyYu_EK8ioJz67J2f8XVBSNMPNIAfQBtlCtFpyqQ2BGoWW1sOmNhEiIkGwMoFaCaAy5G-FfsZHGpJGf1a939N2JuJtq-tmNFLP9vC3p0-n35b8oxcCKliIaAKkKGw/s640/blogger-image--799197318.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0Rgcv59gWieYEEHyYu_EK8ioJz67J2f8XVBSNMPNIAfQBtlCtFpyqQ2BGoWW1sOmNhEiIkGwMoFaCaAy5G-FfsZHGpJGf1a939N2JuJtq-tmNFLP9vC3p0-n35b8oxcCKliIaAKkKGw/s320/blogger-image--799197318.jpg" width="320" /></span></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Loads more videos and content to come, so stay tuned!</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Stay awesome.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">AT</span></div>
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AThttp://www.blogger.com/profile/04982418821401810603noreply@blogger.com0tag:blogger.com,1999:blog-5605713331446077094.post-65710694939844115512015-06-01T15:21:00.000-07:002015-06-01T15:30:13.243-07:00(Fat) Man vs Gravity<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkFTgMDeKMju9cgsQqaRfVKrgY2R-IaNmtd4uiU1lz0kQAW9S7NN9SKg0ZG4n2ZEb1T7KvA8E-YO3xo1sr3gFVQJNUmowT8NItW9SKHAfk6Y9pDkfznc6F9gopscC815EPHEtYfEbjow/s1600/Andrew+Tracey+Nomad+Way++%25283+of+76%2529.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="265" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkFTgMDeKMju9cgsQqaRfVKrgY2R-IaNmtd4uiU1lz0kQAW9S7NN9SKg0ZG4n2ZEb1T7KvA8E-YO3xo1sr3gFVQJNUmowT8NItW9SKHAfk6Y9pDkfznc6F9gopscC815EPHEtYfEbjow/s400/Andrew+Tracey+Nomad+Way++%25283+of+76%2529.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Credit- Chris Parkes <a href="http://www.christophotographic.com/">www.christophotographic.com</a>/</td></tr>
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<span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8000001907349px;">Have you ever tried the <a href="http://stronglifts.com/gomad-milk-squats-gallon-gain-weight/" target="_blank">GOMAD</a> protocol for gaining weight? If you're blissfully unaware of it's existence let me fill you in. GOMAD stands for 'galon of milk a day', which is probably one of the most self explanatory 'diet' names of all time. I'm not going to go into huge amounts of detail, this isn't the crux of this post, but I'll sum up my experience from 2014 quickly;</span><br />
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<span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8000001907349px;">I got stronger*</span><br />
<span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8000001907349px;">I got fat</span><br />
<span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8000001907349px;">I possibly gave myself adult onset lactose intolerance</span><br />
<span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8000001907349px;">Don't do it.</span><br />
<br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8000001907349px;" />
<span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8000001907349px;">So that's it. The asterix hovering ominously above the strength gains is what I want to discuss. I was consistently putting kilos on to my deadlift, overhead press and squat. I mean breaking pb's EVERY session. Magical stuff. You know what's not magical? Taking your top off and looking like the only weight you've ever lifted is a 2kg tub of Ben Jerry's. It was at this junction that I had to seriously rethink my approach, I'd been so distracted by ego boosting strength gains that I'd forgotten that the majority of my training goals were actually aesthetically based. It was like choosing to drive on a motorway solely because it has no traffic, in principal its great, but if it's not headed in the direction of your intended destination, you're going nowhere; fast.</span><br />
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<span style="background-color: white;"><span style="color: #222222; font-family: arial, sans-serif;"><span style="font-size: 12.8000001907349px;">It took me a solid few months to get back to where I wanted to be in terms of body composition, a pretty large time investment. Worth it? Not really. I probably would have made better progress if I had hovered around the same level of body fat and concentrated on consistent, steady, linear strength and performance gains, tightening up towards the summer. Even if utilising exactly the same time frame I ended up looking identical, at least I wouldn't have spent 8 or 9 weeks looking distinctly average and feeling like the love child of King Leonidas and the Michelin Man.</span></span></span><br />
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<span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8000001907349px;">So how do you keep yourself in check, when the allure of Gaston-esque guns and consistent off the chain beast mode strength gains is so strong? (Puns ALWAYS intended).</span><br />
<br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8000001907349px;" />
<span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8000001907349px;">After a lengthy conversation with my friend Sam (director of <a href="http://www.apothecary87.com/" target="_blank">Apothecary 87</a> and professional unit), regarding bulking goals and keeping good body composition, I feel we may have come up with somewhat of solution.</span><br />
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<span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8000001907349px;"><b>Gravity always kicks you the real deal.</b></span><br />
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<span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8000001907349px;">If you've read my previous posts, you'll know I'm a huge proponent of compound Bodyweight movements, not just out of equipment (or lack thereof) necessities, but because I believe dips and pull ups (with additional weight or otherwise) will always trump machine presses and lat pull downs. One thing they'll also force you to do, is keep it real in terms of your comprehension of 'lean mass', remember the startling strength improvements that accompanied my bovine-based weight gain? Well here's the asterix... My pull-up performance suffered. Big time. Turns out a lot of the weight I was gaining, wasn't particularly functional. If the mirror wasn't enough of a clear indicator that my progress was coming at a cost to my aesthetics, then this should been a big, fat, flashing red light, with a heavy emphasis on the 'fat' part.</span><br />
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<span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8000001907349px;">Looking back I should have twigged something was wrong. If my strength was increasing in all of my other lifts (dramatically for a natural athlete, both pressing and pulling), then there should have been enough carry over to at least *maintain* the same level of performance in my calisthenics movements, but there wasn't.</span><br />
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<span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8000001907349px;">I was gaining weight disproportionally to my strength improvements and it was costing me, at least in terms of performance in Bodyweight movements. Then I did the worst thing you can possibly do when an issue arises; I dug my head firmly in the sand and gave up. Big mistake, but like a million internet memes have told me, it's only truly a failure if you fail to learn..</span><br />
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<span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8000001907349px;"><b>Stay lean or die(t) trying</b></span><br />
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<span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8000001907349px;">It doesn't take the worlds greatest detective (that's Batman by the way, Sherlock Holmes is a very distant second) to see where I'm going with this, in a nutshell; whilst bulking, if you find your performance in dips, pull-ups or push-ups declining (and be honest with yourself, don't sacrifice form to maintain your current maxes), then it's probably time to curtail your calorie intake moderately and rethink your approach. As black and white as that seems, sometimes it's extremely hard to be objective, especially when you're seeing favourable results in other aspects of your fitness journey, so maybe we need a hard and fast system to determine exactly when to reel in the carb inhalation...</span><br />
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<span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8000001907349px;"><b>The numbers don't lie</b></span><br />
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<span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8000001907349px;">So, to package this up nicely here's a lean bulk protocol that you can bolt on to your normal mass gain program, that will both add effectiveness to your training and kick you the real deal in terms of your body composition, giving you a clear warning sign when it's time to adjust your calorie intake.</span><br />
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<span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8000001907349px;">On either your push day/ chest day/ or whatever day you would perform your primary pressing exercises, start with 4 sets of ten dips at body weight (resting 60 seconds between sets), this will provide you with a good, solid warm-up for the rest of the session and dependant on your strength levels will deal up a fair amount of stimulation and growth for your chest and triceps. After the fourth set rest 3 full minutes (be consistent and accurate with this, it's a test after all and we want to keep all of the variables in sync), after the rest go straight into another set of dips, this time keep grinding until you reach failure (full reps, all the way down, full stretch of the chest, all the way back up to lock out, technical failure occurs when you can no longer get back up to lock out), hop down and take 15 deep breaths into your stomach, as deep as you can muster, get back on the bars and go for failure again. The total of these two sets is your score. Write it down. Keep it safe.</span><br />
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<span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8000001907349px;">On your pull/ back day, you're going to follow the exact same protocol but using pull-ups as the exercise. Make sure your form is consistent and impeccable, you shouldn't be straining your neck to get your chin above the bar, the bar should be touching your upper to mid chest, your arms should be fully stretched at the bottom of the rep, this is a full pull-up. Write down your score as per dips.</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjclzL5R6csBX52qdgiN1xqJpYTO2S54MwcW_ZOw6kyhaa7XOlw3VZAMKCafxkTaXBUjv1MAPG4YnuFeprrGN02rAODMnKDASdrJFxIQq-7rpMz8DRPwOlPkmXQSPkwsTpdFGTJrLsrmg/s1600/Andrew+Tracey+Nomad+Way++%252868+of+76%2529.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjclzL5R6csBX52qdgiN1xqJpYTO2S54MwcW_ZOw6kyhaa7XOlw3VZAMKCafxkTaXBUjv1MAPG4YnuFeprrGN02rAODMnKDASdrJFxIQq-7rpMz8DRPwOlPkmXQSPkwsTpdFGTJrLsrmg/s320/Andrew+Tracey+Nomad+Way++%252868+of+76%2529.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">This is what everybody does on their pull day, right? Credit- <a href="http://www.christophotographic.com/" target="_blank">Chris Parkes</a></td></tr>
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<span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8000001907349px;">If you're successfully gaining muscle and keeping fat gain to a minimum, you should be able to beat your score at least every fortnight (if you don't regularly perform these movements, the improvements may come faster due to central nervous system adaptations). IF however, you note a decrease in reps, ask yourself 'is this a bad session, or am I really starting to struggle?' If your score goes down two weeks on the spin (in either exercise) decrease your calories for a few weeks to see if it balances out. When your total reps start to take a turn for the sky again, add another 250-400kcals a day and reassess.</span><br />
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<span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8000001907349px;">I guarantee, however convoluted or unnecessary this may seem, it beats hands down the extra month or so you'll have to spend in a calorie deficit to shift the spare tyre around your midriff that's holding back your ability to make gravity your bitch.</span><br />
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<span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8000001907349px;">As always, all feedback welcome. Hit me up on Instagram for more interaction!</span><br />
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<span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8000001907349px;">Be lucky</span><br />
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<span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8000001907349px;">AT</span>AThttp://www.blogger.com/profile/04982418821401810603noreply@blogger.com1tag:blogger.com,1999:blog-5605713331446077094.post-17094318273473628792015-05-26T16:16:00.001-07:002015-06-07T16:10:44.062-07:00Short post. Large movement. Bigger results.<div>
<span style="font-family: Arial, Helvetica, sans-serif;">I'm throwing down the gauntlet again with a brief challenge for you guys to get stuck into. Nothing major or life changing, just a little something you can throw in to give yourself a bit of an ass-kicking on your next session. Use it as a finisher, a warm-up or even a brief but effective standalone.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">With no further fanfare necessary, I give you '<b>The Clean It/ Press It/ Pull On It</b>' challenge.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">To begin with, set the pins in your squat/power rack as high as possible; your arms should be nigh on fully extended to reach up to them. Not to worry if your rack doesn't facilitate this, just raise the pins as far as possible.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">After warming up thoroughly, load a barbell up to a weight you could push press for around 8-10 reps.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Starting on the ground, use a power clean to 'rack' the bar onto your chest (google or check exrx.net for a detailed description and cues). </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">From here use a little body English and drive from the legs to help you drive the bar up to lock out over head, once up place securely onto the rack pins. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Cleaned and pressed. Simple. So far.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Now, from here (without removing your hands from the bar at all) lift your legs up so that you're hanging from the bar and execute one flawless, chest to bar pull up, return to the hang and then stand up (keeping your hands on the bar throughout). Reverse the complete sequence, with the bar ending where it began, on the floor.</span></div>
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<b><span style="font-family: Arial, Helvetica, sans-serif;">This is one rep. </span></b></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Set a stopwatch and perform five at the top of every minute for as long as you can sustain good form. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Aim for around ten minutes and let me know how you faired!</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">AT</span></div>
AThttp://www.blogger.com/profile/04982418821401810603noreply@blogger.com2tag:blogger.com,1999:blog-5605713331446077094.post-28584467924383841932015-05-22T10:00:00.001-07:002015-05-22T10:12:41.843-07:003 Nomad Exercises Fit For The Gym- AKA Quit Being A Pressdown Princess<div>
<span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">One thing I've tried to stress from my first post, is that 'The Nomad Way' isn't about creating or cultivating any 'revolutionary' new style of training, au contraire; it's just a response to not having the tools to train in a manner that we already know (anecdotally) is optimal. </span></div>
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Bodybuilders and physical culture enthusiasts of all shapes and sizes have been training for aesthetics and performance improvements for a long, LONG time. I don't want to reinvent the wheel, I just want to have a spare tyre for emergency purposes. </div>
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Real talk, if I was to retire from the events industry tomorrow, I'd build a gym, stick a bed in one corner, a barbecue in the other and invite you all over for an epic housewarming. I love the gym.<br />
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The concept of being a Fitness Gypsy was born out of necessity, adapting what I would be doing in the gym to what I could do on the road. That being said, even if you can get into a facility on a regular basis, there's a still a few things you can take away from training like a nomad, to improve your current regime, to prepare yourself for times you can't make it to your club and honestly, to depussify yourself just a little...</div>
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<tr><td class="tr-caption" style="text-align: center;">On the road again... Photo Credit: Chris Parkes- www.christophotographic.photoshelter.com</td></tr>
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So with no further adieu here's my top three picks for fitness gypsy exercises you should be adding to your gym plan.</div>
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<b>3. Rope Climbs/ Rope Pull-ups-</b></div>
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Any exercise that involves pulling your own bodyweight through space can be humbling, you either move or you don't, there is no swapping the pin out and making the stack lighter. Once you've mastered a perfect 10 pull-ups (we don't do chin ups; your chest touches the bar or it doesn't count. We're trying to build better bodies, not bigger egos) you're fairly limited in terms of progression. (If you don't have extra weight readily available). </div>
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<tr><td class="tr-caption" style="text-align: center;">All the way up, please.</td></tr>
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Throwing a thick rope over your pull-up bar or power rack occasionally (or for a concentrated period of a month or so) will enable you to work a pull-up from a variety of different angles and grips, challenging your back, forearms, and core with stimuli they may never have been subjected to before. The carryover to other exercises is massive, many lifters suffer with their grip becoming the weak link in the heavier lifts; instead of reaching for the straps (which are a crutch at best, until you're brutally strong) grab yourself a bit of old rope and build a set of forearms that don't need accessories.<br />
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<b>2. Loaded carries</b></div>
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I have no idea why farmers walks aren't more prevalent in the average lifters arsenal, well; other than the fact they're really, really hard. I was performing some fast paced carries with four 25kg plates a while back, when another guy in the gym accosted me to tell me he'd be 'worried' that would 'put my back out'. Not sure if he was concerned for my health or trying to convince himself that's the only reason he didn't indulge in such shenanigans. No comment.</div>
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My work involves a hell of a lot of heavy carrying, so this is a rare case of a 'functional movement' actually being.... Well, functional. </div>
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Grab yourself a heavy dumbbell (heavy is the keyword here) or a few plates in each hands and take them for a brisk stroll, 25- 50m, whatever you can manage... Get ready to have your shoulder stability, grip, deltoids, back, traps, legs and breathing challenged. If this doesn't add thickness and depth to your upper body, you're doing it wrong.<br />
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<tr><td class="tr-caption" style="text-align: center;">Walk this way.</td></tr>
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The same carryover effect applies here, but there's also a huge mental aspect. Keeping forward momentum when gravity is trying to drag you through the floorboards, when your forearms are screaming for a reprieve, when the weights are rattling off of your legs will build a tremendous amount of raw grit. You'll know what it's like to really work for a living.</div>
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<b>1. Ground To Overhead... Anyhow</b></div>
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Whilst I'll concede that the deadlift is probably the king of the gym jungle, there's nothing more impressive than taking a weight and moving it through the maximum possible range of motion; from stationary on the floor, to locked out overhead. Especially when that weight isn't necessarily ergonomically conducive to being hoisted...<br />
If you've seen my Instagram, you'll know that I like picking odd objects up, anywhere, anytime. Anything that isn't a barbell or dumbbell will force your body to work in a manner that it's unaccustomed too, everything else aside this is psychologically beneficial as it makes regular gym equipment feel pleasant by comparison.<br />
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<tr><td class="tr-caption" style="text-align: center;">Get comfortable being uncomfortable.</td></tr>
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Some facilities are equipped with 'odd' objects such as strongman logs, kegs, even stones. I'm well aware that not everybody is that fortunate, so how do you recreate this in a controlled environment with an eagle eyed gym manager breathing down your neck?<br />
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<tr><td class="tr-caption" style="text-align: center;">Health and Safety. (Those are what I named my plates)</td></tr>
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Grab a few plates and lash them together (one might even suffice, depending on your strength). Ensure they're secure and pick them up from flat on the floor to chest level. If you've chosen a challenging amount of weight, you might need to use as little bit of knee drive to get it up there (good on you). From there, carefully but aggressively press the plates overhead to lock out. Reverse the movement pattern to get that weight back to the floor and get those reps in. </div>
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A favourite of mine is 6 ground-to-overheads (with two 20kg plates), every minute, on the minute for as long as you can. </div>
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As with rope pulls and farmers carries, these have a huge amount of realistic carryover to other movements and you'll work a lot of your core/ stabilising muscles in ways they'll really wish you wouldn't.</div>
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Oh and performing all of these exercises will make you look cooler than Steve McQueen driving the Batmobile through a forest fire,</div>
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You're welcome.</div>
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AT</div>
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AThttp://www.blogger.com/profile/04982418821401810603noreply@blogger.com1tag:blogger.com,1999:blog-5605713331446077094.post-61443733430026732582015-05-18T11:19:00.001-07:002015-05-18T12:15:01.343-07:00Top Ten Fat Loss Foods For The Aspiring Fitness Gypsy<div> I<span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">f you're up to date on my previous posts or follow my Instagram exploits, you'll know that The Nomad Way is about surveying your environment and using the tools you have to hand to create effective workouts with body composition, performance and strength improvements in mind, wherever you may find yourself. Which for the most part is great (if I do say so myself.) That being said, what we put into our bodies is just as important as what we beat out of them, and this is probably the part most people who live a hectic, mobile lifestyle struggle with. </span></div><div><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoUVM-GuM7oNNL_D5Cle9o4sBJWKAXamNSoiLL_3r2TvQgZc_Lyv0sPZgFsqM3p39Cj1ADu-b6OgiNpg6m8vXiI-dTq9iLex9-ELHD1bWyp1A5FXx1-YnDZVxlUgerhzcsVyqCLvDtoQ/s640/blogger-image--174857438.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoUVM-GuM7oNNL_D5Cle9o4sBJWKAXamNSoiLL_3r2TvQgZc_Lyv0sPZgFsqM3p39Cj1ADu-b6OgiNpg6m8vXiI-dTq9iLex9-ELHD1bWyp1A5FXx1-YnDZVxlUgerhzcsVyqCLvDtoQ/s640/blogger-image--174857438.jpg"></a></div><div class="separator" style="clear: both;">www.totwlondon.com / Alex Lukita</div><br></span></div><div><br></div><div>It's not easy to optimally feed your ever expanding family of muscle children when you don't have access to the most basic food preparation facilities. The current trend is to imply heavily that 'abs are made in the kitchen'. Well more often than not on the road my 'kitchen' is a cup and two sachets of coffee stationed courteously next to the television. Less than ideal.</div><div><br></div><div>I've put together a list of foods that make their way into my shopping basket of an evening when I'm on the road, in the hopes that a little insight into how this fitness gypsy eats might lend some inspiration and solutions to my fellow Nomads...</div><div><br></div><div><b>So, in no particular order-</b></div><div> </div><div><br></div><div><br></div><div>Total 0% yoghurt- Coming in at just over 100 calories for a single serving pot, but packing almost 20g of protein, this Greek staple actually has a better macronutrient breakdown than a lot of products that are marketed specifically towards the physique conscious. The flavour is fairly neutral, bordering on sour, which is great if you're using it as a high protein accompaniment to a savoury dish. If I'm reaching for a tub as a standalone snack or dessert, I'll add a pinch of truvia or sachet of Splenda.</div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuCIyAnEO9tUfHDvUhM1rPR6vRwWrZ4gM0oQAvw25CN9GiD5op9Eq9_U2l9haWgMc4hNrmfPJmNyhNeNRB-QaESwXi4DKMuVKNO0scEiZS4sbEJl5jcx8vK_ZBeuhDBxHPoJSfeURvlQ/s640/blogger-image--774168318.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuCIyAnEO9tUfHDvUhM1rPR6vRwWrZ4gM0oQAvw25CN9GiD5op9Eq9_U2l9haWgMc4hNrmfPJmNyhNeNRB-QaESwXi4DKMuVKNO0scEiZS4sbEJl5jcx8vK_ZBeuhDBxHPoJSfeURvlQ/s640/blogger-image--774168318.jpg"></a></div><br></div><div><br></div><div><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">Cooked chicken- should we ideally eat preserved, pre packaged meats with added ingredients that you need a doctorate just to pronounce? Probably not. But if it was an ideal world I'd be writing this sipping a mojito in nothing but my briefs and possibly a crown. Steer away from anything that's less than 95% dead bird, add hot sauce, enjoy.</span></div><div><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;"><div class="separator" style="clear: both;"><br></div></span></div><div><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">Almonds- I'm not really a fan of nuts for weight loss, they get a lot of good press for their good micronutrient content and lack of processing (rightly so), however portion control is paramount with any foods that are high in fats. In this case it's pretty easy to have too much of good thing if your focus is keeping your waistline svelte. </span></div><div>10 almonds provide 70 calories, try finishing a smaller less satisfying meal with 10-15 to help curb your appetite. Just remember it all adds up.</div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLiNdqIHI_5Wz_YlR022bRhUApYER2182HidhObcbbUNIRCBkLjH7D96aTVEB5d0Q5Iwigeuv2g-ljuUVJslPqTjf_ScrTAJK72hW8TZ_VHvOVozazhJpEDs4A_MqLa28TwSTNjUSR1w/s640/blogger-image--298486933.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLiNdqIHI_5Wz_YlR022bRhUApYER2182HidhObcbbUNIRCBkLjH7D96aTVEB5d0Q5Iwigeuv2g-ljuUVJslPqTjf_ScrTAJK72hW8TZ_VHvOVozazhJpEDs4A_MqLa28TwSTNjUSR1w/s640/blogger-image--298486933.jpg"></a></div><br></div><div><br></div><div>Apples- This was a tough choice, I wasn't sure whether to go with bananas here. The object of Eve's temptation just edged it as takes longer to eat (thus providing feelings of satisfaction) and it's higher water content keeps the calories lower. Plus that one scene in the 300 where Leonidas chows down on a juicy red gala post-battle is kind of cool...</div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSsDgvdclrrxMQRROh5JZGS4_0KzpqGiDg0y460EiQE1ADJaR0XHtOfcmttBUs48QL8oY9yfZ2nV2KiQzG28M14nMjtBeuK1Ru8QmNgAcPUK4Pi1QL-fdYKXxrFiL6cHoPeHgH9nL4fw/s640/blogger-image--1750921050.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSsDgvdclrrxMQRROh5JZGS4_0KzpqGiDg0y460EiQE1ADJaR0XHtOfcmttBUs48QL8oY9yfZ2nV2KiQzG28M14nMjtBeuK1Ru8QmNgAcPUK4Pi1QL-fdYKXxrFiL6cHoPeHgH9nL4fw/s640/blogger-image--1750921050.jpg"></a></div><br></div><div><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">Protein bars- I'm not a massive user of supplements, I prefer to spend my calorie allowance on whole foods, however... I have a ridiculous sweet tooth (it actually fell out from excessive ice cream consumption, but it's legacy lives on.) But in terms of body composition reaching for a good quality protein bar is always going to beat going on a Snickers marathon (see what I did there?)</span></div><div>Go for a trusted brand and make sure you don't accidentally pick up a bar designed for weight GAIN. I wholeheartedly and unbiasedly recommend PHD's diet bars (chocolate mint is my go to), but in a pinch Maximuscle bars are pretty widely available and also good eats.</div><div><br></div><div>Tinned Tuna- Do I have to justify this? It's the bread and butter convenience food for people trying to avoid... Bread and butter. Add pepper, add chilli, add Tabasco, whatever. Just don't forget your tin opener (although if you do, rub the top of the can on concrete until the tin is worn away, then squeeze it; the top should pop right off. You're welcome.) If you forget a spoon however I have another little life hack that will segue perfectly into our next contender... Eat it straight from the tin using mother nature's home grown cutlery, the celery stalk...</div><div><br></div><div>Celery- You've all heard the old wives tale that eating celery burns more calories than the veg itself contains, unless you're taking bites in between 100 yard shuttle runs this probably (definitely) isn't true, that being said a quids worth of our long green friend is hardly going to make a dent in your macros. Go hard.</div><div><br></div><div>Grapes- Another fruity fiend, this one is out of personal preference/ experience more than anything. One of my favourite go to lunches on the road (generally when I break my fast at around 1300) is a punnet of grapes and 400g of cooked chicken. Simple, satisfying and readily available with zero prep time. </div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2sBbwkFcQS2uTxYDEORRWkz-uYPjSny2mUIlFcqJO1l9nB9n952LlcE7eTIKFmKdaJ3QwPhTL4jPNkguxIFIutGc7eAc3P5Cg6zxDc8jEkfyp4YbnxTkG3qtoews_xvVUsJLCrSbU0Q/s640/blogger-image--681266903.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2sBbwkFcQS2uTxYDEORRWkz-uYPjSny2mUIlFcqJO1l9nB9n952LlcE7eTIKFmKdaJ3QwPhTL4jPNkguxIFIutGc7eAc3P5Cg6zxDc8jEkfyp4YbnxTkG3qtoews_xvVUsJLCrSbU0Q/s640/blogger-image--681266903.jpg"></a></div><br></div><div><br></div><div>Rice cakes- Old school. I don't really have any great desire to eat cardboard, and rice cakes generally speaking are only a sideways step from devouring an empty cereal box. If you're the type of person that craves savoury snacks like crisps, a few salt and vinegar laced portions could potentially save your physique. Put your tuna on top, dip in hot sauce or just use as a filling carb source. Just make sure whatever you purchase is at least 95% rice and not packed with cheap corn. Calling these 'cakes' should be illegal.</div><div><br></div><div>Kebabs- This is no joke. If you travel a lot you'll know that you can't swing a cat in the UK without hitting a kebab shop, and when food prep is impractical this is a very, very good thing. Chicken cooked over coals with a hearty salad and wholemeal pitta bread? A pretty darn good, hot meal whatever way you look at it. Skip the pitta and it's practically Paleo (just saying). </div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZyWdsKi8yPz3rrXw245uu1dtikVAF-1E02HM3KlQJh7b19Qh3erBfNsanWhcnUzuWiIVHZwUUzOQpjuQ7xTEVpL68GFgS4Mlxszmuxn7ZETQEjEkTAhQtNkIKVsj5H_ZaZcnvN5umjw/s640/blogger-image--183929905.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZyWdsKi8yPz3rrXw245uu1dtikVAF-1E02HM3KlQJh7b19Qh3erBfNsanWhcnUzuWiIVHZwUUzOQpjuQ7xTEVpL68GFgS4Mlxszmuxn7ZETQEjEkTAhQtNkIKVsj5H_ZaZcnvN5umjw/s640/blogger-image--183929905.jpg"></a></div><br></div><div><br></div><div>Wrapping up, I hope that some of these solutions, even if they're not exactly ideal, can be versatile enough to help you reach your physique and performance goals. Keep it up you folks!</div><div><br></div><div>AT</div>AThttp://www.blogger.com/profile/04982418821401810603noreply@blogger.com12tag:blogger.com,1999:blog-5605713331446077094.post-89909866850663052582015-05-15T10:58:00.001-07:002015-05-15T11:24:50.654-07:00A little something, something.<div>Let me start with an apology, I've been stupidly busy this week with work, training and other ventures, and I've only managed half of the blog post I planned... To make up for it, here's a little something I prepared earlier for a good friend.... You'll hate it all :D</div><div>Follow the template, use them as standalone ass-kickers or include the circuits after your regular weight training, the choice is yours. </div><div>The sweat will be too.</div><div><br></div><div><b>Day 1.</b> </div><div><br></div><div>Warm up, then... </div><div><br></div><div>Emom 20 mins </div><div><br></div><div>5 x dip (deep 1 sec pause at bottom) </div><div>5 x chin </div><div>5 x deadlift (at around 10rm) </div><div>(This will feel easy for the first few rounds but will catch up with your like a mother funker. If you're short on time do Emom x 10 mins but 8-10 reps of everything) </div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKzFnccKkfQkOhiiBDK7RpiUkAGxd3d5nQkGVfK3G0GnY1-70PkQK9GWc94PMnuKqxu06LUu_WOgjeKq1nYpOChTjFPCFieEtlMTy6Qf013kjJiC00rpm1hKU58bqX4Q4Lk8QaK07WXA/s640/blogger-image-1636687720.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKzFnccKkfQkOhiiBDK7RpiUkAGxd3d5nQkGVfK3G0GnY1-70PkQK9GWc94PMnuKqxu06LUu_WOgjeKq1nYpOChTjFPCFieEtlMTy6Qf013kjJiC00rpm1hKU58bqX4Q4Lk8QaK07WXA/s640/blogger-image-1636687720.jpg"></a></div><div class="separator" style="clear: both;">Photo credit -Alex Lukita for www.totwlondon.com</div><br></div><div><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;"><b>Day 2. </b></span></div><div><br></div><div>Warm up, then... </div><div><br></div><div>10-1 double ladder </div><div><br></div><div>A1. Clean and push press (around 15rm) </div><div>A2. Box jumps (24'' box) </div><div><br></div><div>(this is a two exercise couplet, so do 10 reps of each exercise, no rest between exercises, then 9 of each, then 8 etc until you've hit 1 of each. Rest between each couplet by deep breathing as many reps as you just did ie. after the first round of ten reps take 10 deep breaths into your belly and go again.) if you're feeling brave work your way back up to ten.</div><div><br></div><div><b>Day 3.</b> </div><div><br></div><div>Warm up, then... </div><div><br></div><div>EMOM x 20 mins </div><div><br></div><div>5 x chin up </div><div>10 x press up </div><div>15 x squat </div><div><br></div><div>(Just doing three or four rounds of this makes a great warmup OR finisher. Go twenty mins for a full body workout) </div><div><br></div><div><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;"><b>Day 4. </b></span></div><div><br></div><div>Pick a weight you can squat around 10 times but will be difficult. Your aim is to hit 50 total reps with this wait. Catch... Keep your eyes on your watch every three minutes without fail row 250m. </div><div>The faster you do your squats (but keep the quality of the reps at 100%) the less rows you'll have to do. </div><div>Also, the quicker you row; the longer rest you'll have between rounds. Try to row it in sub 60s. This is a head fuck. </div><div><br></div><div><b>Day 5.</b> </div><div><br></div><div>Grab the heaviest dumbells your gym has and find a clear run where you can walk around 25m (even if you have to turn around once, so like 15 steps there, 15 steps back. Not actually walking backwards. That's an accident waiting to happen. Trust me.) also grab a 20-25kg plate and set it down next to the dumbells. </div><div><br></div><div>Walk as fast as you can holding the dumbells (they should be somewhere between 40-60kg) then back to where you started. Do 20 press ups. Pick up the plate with two hands and lock it out overhead, do the same walk there and back. Do 20 press ups. </div><div>This is one round. Repeat x 10 rounds. </div><div><br></div><div>Have fun, enjoy yourselves and as always let me know how you get on!</div><div><br></div><div>Namaste</div><div><br></div><div>AT</div><div><br></div>AThttp://www.blogger.com/profile/04982418821401810603noreply@blogger.com0tag:blogger.com,1999:blog-5605713331446077094.post-5933645107571319652015-05-10T12:32:00.001-07:002015-05-10T12:34:35.374-07:00Short term work, long term gains.<div>
If you want something you've never had, you need to do something you've never done. That's the old adage isn't it? Not strictly speaking true, I know; but not a bad rule of thumb. </div>
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Working out, or at least getting results from your workouts, like many things in life relies heavily on consistency. It's a journey, focus on the scenery and the drive and you'll reach your destination before you know it. </div>
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HOWEVER.... Every now and again a short term, focussed bout of excess bad-assery can deliver tremendous results, refresh your motivation and be a pleasant (perhaps not the most apt description) break from your usual routine or style.</div>
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Last December I embarked on one such training crucible, looking to bleed every last ounce of growth I could out of 2014 before I started trimming up in the new year. The theory was this; muscles hypertrophy as a response to new stimulus or overload. One way or another you have to force yourself beyond your previous limits and then give yourself time to recover to set new ones, whether it be lifting heavier, lifting with more volume, or reducing the timeframe in which you do the same amount of work, more is more and in this case, more is better. I'm pretty diligent in terms of tracking my strength gains, I love getting stronger and challenging myself so it's a no brainer that progressive overload comes naturally, but here I needed to do something different. Very different...</div>
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<b>100 pull-ups. 100 dips. </b></div>
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Your only real equipment requirement is gravity, so with a bit of ingenuity you can do this anywhere. Throw in some high volume squats once a week, some deadlifting too, but for the most part- just move your body through space against Newton's law of universal gravitation 200 times a day.</div>
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Split it up however you want, we experimented with everything from ten sets of ten alternating between the two movements, five of each on the minute every minute until completion, to performing near max reps on every set. Vary the styles of pull up and dip too, hit it from every angle. Throw on some chains or extra weight if you're feeling brave. Just get the reps done, every damn day.</div>
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<span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">Don't despair if this sounds like a Goliath task, there were days when I felt so beat up the thought alone of heaving my body around was painful, but there were also days when I felt so strong and adept at these two simple movements that I performed every single rep with a 20kg chain hanging around my neck. Just remind yourself of the simple truth, it's a single, solitary month. In the grand scheme of things it's a very small timeframe in which to push yourself beyond your usual limitations, for potentially amazing rewards.</span></div>
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<b>The results are in.</b></div>
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Superficially, this blaster of a protocol elicited the exact results I intended it to, I grew noticeably larger and thicker through my torso as I recovered in the weeks following our Bodyweight odyssey. </div>
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My triceps and chest were full 24/7, my back and biceps thickened out, my previous personal bests in other exercises like curls and bench press felt like baby weights. It was a difficult month, but more than worth it, I'll definitely be going into my next period of growth with a similar regime, if not just leading with this exact layout.</div>
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<span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">The most unexpected side effect I experienced, was a shift in my attitude towards training frequency and recovery. After weeks of hitting the gym or nomad-ing a training area together on the road (note, two ladders placed side by side are perfect for dips) every single day, I found myself habitually gravitating towards doing some form of training day in, day out. Not necessarily a bad thing as long as your diligent with your recovery aids. </span></div>
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If you're looking for a good kick start to a change in your exercise regime, this is a rocket fuel powered jet pack that will reprogram your body and mind. After a month of manipulating your bodyweight through space, you'll find your wheels have been significantly greased. Eat heartily before and after your workouts, supplementing where applicable and I'd put money on the fact you'll see noticeable changes. </div>
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Maybe order some larger t-shirts in advance.</div>
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Please don't hesitate to pop any questions you might have in the comments section, or over on my Instagram. </div>
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If you decide to take the plunge, let me know how you get on, just try not to press a hole through your keyboard with your newfound strength.</div>
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Peace out</div>
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AThttp://www.blogger.com/profile/04982418821401810603noreply@blogger.com0tag:blogger.com,1999:blog-5605713331446077094.post-35474077459971828982015-05-03T12:02:00.001-07:002015-05-10T14:17:35.599-07:00Breaking the excuse barrier.<div>
<span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">I'm going to make this quick because that's kind of the point here, I could probably sum this up in an Instagram post, maybe even a 140 character tweet but in the interest of growing the blog I'll set it down here...</span></div>
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If you've read previous posts or follow my exploits elsewhere, you know I have no time for people who tell me they have no time, in fact I've become so adept at defying people's aversions to training and maintaining a healthy lifestyle that I can debunk 90% of all excuses quicker than most people can squeeze the words 'I don't have...' out of their talk boxes.</div>
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However... I do recognise that there are some circumstances in which a lot of the parameters I set out for The Nomad Way, simply aren't achievable. After a conversation with my girlfriend about parenthood this week, I realised that there ARE times when you physically cannot leave the house, are limited on time and have access to no equipment. This is not ideal, but we can work with it. </div>
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This is the no excuses workout, you need less floor space than a dining room table, some form of stopwatch/ clock and most of all, the desire to stop making up objections and start making changes. </div>
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Put a stopwatch somewhere you can see it, I use the watch on my iPhone because it's bright, hard to miss and you've always got it handy. Immediately you hit the start button you're going to get to work, we're just going to perform two simple exercises with impeccable, controlled form with a fancy explosive transition between them...</div>
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<b>Exercise one, The squat.</b></div>
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Squat.</div>
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That's it, just squat all the way down, arse to grass, keeping your torso upright and chest spread, before standing back up explosively, five nice controlled reps.</div>
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<span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">After the fifth rep, squat down again but bend forward and place your hands on the floor in front of your feet, from here explosively thrust your feet backwards, ending up in the top of a press up position. This brings us nicely to exercise two...</span></div>
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<span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;"><b>The press up</b>. </span></div>
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<span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">I'm sure you don't need me to draw you a diagram... Lower yourself down until your chest touches the floor (yes, touches the floor, do it right or don't do it at all, that's what I always say) before pressing back up to extended arms. Repeat five times, meaningfully but under control. </span></div>
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After that fifth rep, thrust your legs back up towards your hands, finishing in a crouched position, ready to go back into <b>5 more squats...</b></div>
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<span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">So that's it- </span></div>
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5 squats, 5 press ups, 5 more squats. Perform this two exercise, 15 rep trifecta on the minute, every minute for as long as you have to spare. Even if you only manage ten minutes, you've still completed 100 reps for your lower body and half of that for your upper, not to shabby.</div>
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The 15 reps should initially take you around 20-30 seconds to complete (increasing in time as fatigue sets in.) What you do for the rest of the minute is entirely up to you; skip or jog on the spot if you want to majorly increase the calorie burn, pace around the room, it doesn't really matter... Just be ready to roll on the top of the next minute.</div>
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You can do this for as long as you like, as often as you like, if you're currently untrained, just trying to shift a few pounds and feel a bit better in your own skin, it could theoretically be the mainstay of your workout programming, do it for at least 20-30 mins 3-5 times a week after you've put the kids to bed and I GUARANTEE you will see and feel differences in no time. </div>
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You've got nothing to lose but your excuses.</div>
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<b>AT</b></div>
AThttp://www.blogger.com/profile/04982418821401810603noreply@blogger.com0tag:blogger.com,1999:blog-5605713331446077094.post-70138610751517801482015-04-30T13:02:00.001-07:002015-05-10T14:18:20.303-07:00No Rest For The Wicked<div>
<span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">It's so easy to get bogged down in the minutia of working out that you lose site of what you're not doing, quite literally the times when you're doing nothing, or more specifically; the timing of doing nothing.</span></div>
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The truth is, exactly the same workout on paper can produce drastically different results and tap into entirely different energy systems very easily. Just by paying attention (or indeed not paying attention) to your rest periods, you can take an amazingly well programmed, hardcore, burner of a workout and turn it into something your Mum would be advised to do by a newly qualified instructor who's previous fitness experience was Sunday (pub) league football and that one time he won the sack race at sports day. (No offence to your mum. All offence to grossly under qualified fitness professionals.)</div>
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Timing rest periods is probably the single most overlooked facet of working out. Which is criminal, as it's critical. </div>
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If you religiously hit the start button on a stopwatch between your sets, you'll know exactly what I'm talking about; you walk to the fountain, change your weights, answer various questions about your beard and before you know it 2-3 minutes have passed on the clock, your muscles are fully refreshed and you're ready to rock. If you're NOT timing however, those 3 minutes can very easily become 6 or 7. That's a very different type of workout, and unless you're lifting near your max or going for big PB's a much easier and less effective one.</div>
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I more often than not train with little to no equipment, however the G-Shock never leaves my wrist (your Rolex wouldn't last a day around here.) </div>
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A simple practical example- 10 press ups, easy stuff right? 10 sets of 10 press ups? Barely even a warmup for most of us, a bit boring even. If you auto-regulate and leave your rest periods up to instinct, you'll probably wait 30-60secs between the first few sets and drift out towards the two minute mark towards sets 7 or 8, maybe you'll keep below that; it's fairly easy stuff. Right? Now let's bring the watch into the equation...</div>
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If you follow my workouts on Instagram you'll know I'm a big fan of doing work 'every minute on the minute' or 'EMOM', performing my prescribed reps every time the clock ticks over to a new minute. This way your rest periods aren't standardised, the faster you perform your set the longer you'll have to rest, the slower you go... Let's just say I've had some workouts where initially I felt the rest was too long, but by minute 10 or 20 I'm barely finishing my sets in time to go again. This is what we mean when we say 'this one really catches up with you' it sucks, it will burn your lungs, you will sweat and you will go to places you wouldn't if you were to set your own pace, 'naturally'.</div>
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Let's apply this to our press ups; ten reps on the minute every minute for ten minutes. A much more streamlined warm up, that will fatigue and stimulate your chest, shoulders and triceps as well as bringing your heart rate up. Spend the remainder of every minute doing some medium intensity skipping, keeping your eye on the clock and you've got a pretty sound interval session that will probably burn in excess of 200 calories in ten minutes. Take the ten minutes out to 30 and you've got a fairly effective pressing workout. Take it out to a HUNDRED minutes and suddenly those humble 10 press ups you scoffed at earlier are pushing you to your absolute limits.</div>
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This is what they refer to as a 'Single Movement Mind Fuck' at Gym Jones. Trust me, the name is apt.</div>
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<span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">Seriously, take any exercise and weight you can do for a tough ten or twenty, half the reps and perform them 'EMOM', it's no joke. This is one of cornerstones of The Nomad Way as it allows you to perfectly streamline and plan for an arse kicking, fibre screaming workout in less time than most people spend warming up.</span></div>
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On the other side of the intensity spectrum, timing longer rest periods is the only way to keep all of the variables in check, if you're lifting in the low reps (below five) it's easy to get overexcited going to new records and miss because you didn't rest long enough. As a good rule of thumb, if you're getting close to maxing out give yourself a solid 3 minutes between your heavier sets, if you have the time. <span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">Conversely if you have a good hour in the gym and you're training for hypertrophy, 60-90 seconds is perfect to ensure you're rested enough to make the next set a good one but short enough that you'll have to tap in to muscle fibres that weren't properly stimulated on previous sets.</span></div>
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To wrap up, it's a pretty simple tool that EVERYBODY should be utilising in their arsenal. Try some EMOM's or just start ensuring you're not hanging around longer than 60 seconds between your sets and let me know how you get on.</div>
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I guarantee you'll notice the difference from word one.</div>
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Have you dug that old Casio out yet? Get on it peeps!</div>
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<b>AT</b></div>
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AThttp://www.blogger.com/profile/04982418821401810603noreply@blogger.com0tag:blogger.com,1999:blog-5605713331446077094.post-24308385503981427082015-04-26T10:39:00.001-07:002015-04-26T10:39:18.899-07:00The Nomad Way or How to be a Fitness Gypsy<div><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">This really and truly should have been my first blog post, or at least included alongside my introductory offering. But, I wanted to put it together carefully and discuss it with others so as to fully elaborate and explain myself, often it's hard to articulate concepts and ideas that you live through on daily basis. So thank you to my friend Charles Moriarty and my brother Callum for listening to me drone on and on with passionate vigour about press ups, logs and scavenged tractor tyres...</span></div><div><br></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifEFjQkonkz6NXxmOs6iXQ5370BGGpe2oCrLlCkUpGTGP_FVWDYEtAu2_g_wtmFYTCBxWKpgTr5VrtMHk6WTQ-fFt0bvkyjJOggjlgw8zBsLm_XNVh6XJ5QH9bKMievo1LKj3-gnKLMQ/s640/blogger-image-1003721865.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifEFjQkonkz6NXxmOs6iXQ5370BGGpe2oCrLlCkUpGTGP_FVWDYEtAu2_g_wtmFYTCBxWKpgTr5VrtMHk6WTQ-fFt0bvkyjJOggjlgw8zBsLm_XNVh6XJ5QH9bKMievo1LKj3-gnKLMQ/s640/blogger-image-1003721865.jpg"></a></div><br></div><div><br></div><div>When I decided that I wanted to get back into good shape, despite living a lifestyle that would lead most men to preclude any form of exercise, I made the conscious decision that I didn't want to 'do okay for my circumstances', I wanted to excel. I wanted to be stronger, faster and leaner than I had ever been. Not only that, but I wanted to continue to improve, never 'peaking' and believing that I needed 'more' to be more, whether that be more rest from work, more gym time, more equipment on the road. Whatever. I wanted to make the best of what I had and learn to thrive in any situation, adapting and modifying whatever the weather, just as nomadic cultures do.</div><div><br></div><div><b>Adapting vs compromising</b></div><div><br></div><div>Something I've given a lot of thought to is what makes The Nomad Way different to other modalities, I'm not particularly concerned with 'individuality', in fact my passion is discovering how others train and live, then seeing what I can incorporate and utilise in my own journey. I have however thought about what TNW (I'm going to abbreviate as I feel I've written the word 'nomad' more than any man should have to in a lifetime) could most closely be compared to, and consequently considered the key differences...</div><div>I guess crossfit, MovNat and calisthenics are all pretty fair comparisons, there are elements of all three involved, that being said, if you look at the programming (and yes... For the most part I do program) TNW is pretty geared towards hypertrophy, fat loss and general aesthetics, with elements of strength training. It actually has all the hallmarks of old school bodybuilding, I've just dusted it off, trimmed down the time consuming 'fluff' to make it fit my schedule, then snatched it away from the gym and taken it out to play...</div><div><br></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCzmX0NumFNlYjxWh4YRuBiWfnD7kfNReZV9W9wMyZAFfsT48ugD8th6oRyksdrngRGNPdpJ4keGOSMZS_Tsy19Ndku0yAdfmWT2XviADPG2hFArxB5N2nTx32OU2_ec4tad3ytPFmuw/s640/blogger-image--1191090019.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCzmX0NumFNlYjxWh4YRuBiWfnD7kfNReZV9W9wMyZAFfsT48ugD8th6oRyksdrngRGNPdpJ4keGOSMZS_Tsy19Ndku0yAdfmWT2XviADPG2hFArxB5N2nTx32OU2_ec4tad3ytPFmuw/s640/blogger-image--1191090019.jpg"></a></div><br></div><div><br></div><div>So it's not Crossfit, it focuses on body parts and emphasises aesthetic goals as opposed to movements patterns and strength/ performance (although I will concede that the two are intrinsically linked, more on that later.)</div><div>It's not MovNat, we may train outside, implementing naturally occurring terrain, obstacles and objects, but that's an adaptive response to not having access to gym equipment NOT a preference. I'm also not trying to recreate or hone any natural movement patterns. I'm just trying to get in great shape with a good deal of strength and fitness. The fact I can move around like a monkey who's been medically diagnosed with some form of attention deficit disorder, is probably more a result of never letting myself get out of the practice of dicking around like a kid in a playground at any given opportunity. I like climbing lampposts. Say no more.</div><div>Lastly, despite the fact my personal opinion is that manipulating your body through space will always produce better results than staying stationary and levering weights (think lat pulldown vs pull ups, bench press vs dips etc) this clearly isn't calisthenics as I utilise weights, weighted objects and added resistance wherever possible, to induce progressive overload without increasing the duration of my training sessions.</div><div><br></div><div>I have a lot of love for all of those training styles, I've adopted a lot from all three as well as various other individuals and movements I've encountered. </div><div>If I had to put my finger on the biggest influence in the formation of The Nomad way I would definitely look in the direction of Gym Jones, particularly Robert 'Bobby Maximus' McDonald. But that's a whole other can of worms...</div><div><br></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwe_wHnc5FUPJzWTYTVWXE31l90wKEJzGWfXlP49QEAS7oVu2DNwI2NNR-2KjRDOc3ne40bu6ONk_tVqVjLLci-Cy-MxG0Fn_LnXBam9gPwzAEHuwxuHj6jTOKoW1KUXhkk7eUi2N8OA/s640/blogger-image-306693917.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwe_wHnc5FUPJzWTYTVWXE31l90wKEJzGWfXlP49QEAS7oVu2DNwI2NNR-2KjRDOc3ne40bu6ONk_tVqVjLLci-Cy-MxG0Fn_LnXBam9gPwzAEHuwxuHj6jTOKoW1KUXhkk7eUi2N8OA/s640/blogger-image-306693917.jpg"></a><b style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">More guidelines than rules..</b><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">.</span></div></div><div><br></div><div>The two main fundamental premises of this type of training, are that a) generally speaking, most movements are interchangeable, and adaptable to your environment and b) Time constraints are a realistic barrier to most busy professionals, but workouts can be adapted and adjusted to fit most time scales, often increasing in efficiency and cardiovascular benefits as the window narrows.</div><div><br></div><div>If you look at the movements and set/rep prescriptions that make up most successful 'bodybuilding' program's, you can see that most focus on one or two initial big 'bang for your buck' compound movements per body part, followed by some accessory/ extra stimulation work. Let's say we're pressed for time and equipment so we're just going to focus on our money-makers, our squats, deadlifts and presses and up the volume to make up for shaking of the assistance movements by throwing in a few more sets, reducing rest periods to increase the accumulative fatigue and generally pack out the small amount of time you have efficiently. </div><div>If you take a look at the movement patterns of the big compound lifts, the one's we should be concerning ourselves with, it's easy to see how transferable they can be, if you find yourself bereft of equipment; if you can pick it up and shoulder it, you can squat it, you can probably press it too. Light weight? Use one arm and switch between reps. </div><div>Your muscles don't know the difference between a barbell and a log or piece of scrap iron. In fact, odd objects will force your body to work in ways it's never had to before. This is good, ja?</div><div><br></div><div>The philosophy being, that with The Nomad Way, settling for ‘maintaining’ a good physique or even ‘letting yourself go’ due to lifestyle barriers is totally unnecessary if one is adaptable. In fact, it is more than possible to build a body to be proud of with nothing more than basic objects and items that can be found everywhere.</div><div><br></div><div>Also, that no matter what your time constraints, doing something will always trump doing nothing, building fast, effective workouts that are adaptable and replicable in any environment from woodlands and warehouses to beaches and hotel rooms.</div><div><br></div><div>I hope you can take something away from this, have a play around and start your own nomad journey. </div><div><br></div><div>Next time, how l split and structure my workouts... Get yourself warmed up and primed because this is where the magic starts...</div><div><br></div><div>Peace out</div><div><br></div><div>AT</div><div><br></div>AThttp://www.blogger.com/profile/04982418821401810603noreply@blogger.com2