I’ve had the opportunity to reflect a lot over the past few months about what it means to change and redirecting my priorities, and I’ve had to look back at why I do certain things out of habit or in other words how did I create a habit the way that I did, and what were the steps I took.
And the truth is this is how it happened, I said this is important to me, then I set up my life or my environment in a way that supported that change, until it became a full habit. I recently started...
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I'm a really skinny guy, always have been, 6' 145 lbs, high metabolism/high energy. So I'm naturally skinny plus I mountain bike/run regularly. This spring/summer I worked canadian tree planting in BC which if you don’t know is basically hiking and throwing a shovel for 8 hours a day planting 1,000+ trees a day, 6 days a week. It's the most intense work I've ever done. Everyone who does it gets in great shape and loses weight, for me I couldn’t eat enough to keep up with it. Fast forward to August after being back home for a month. I'm working in an office, sitting much more of course, I still run 2-3 times a week and maybe mountain bike once a week, I went back to eating normal. One day I realize I have a little belly, especially when I'm sitting. Having never had anything like this before it has me wondering if the extreme swing in lifestyle has something to do with it? Being summer I was eating more cheeseburgers than usual, 2-3 times a week which I've now stopped. I went from my normal weight of around 144-145 to 150.
I'm 31, which I know means my metabolism could slow down any day, and maybe that’s what happened, is it just coincidence that it's after my intense fitness come-down from the spring/summer?
Body Burner Brody
І rеаd dumbbеll bеnсh рrеss іs еаsіеr оn thе јоіnts thаn bаrbеll sо І'm сurіоus іf thіs іs thе sаmе fоr оvеrhеаd shoulder рrеss?
Strong Shoulders Sam
Last year I got into lifting and I LOVED it. Never had really lifted anything heavier than a fountain pen for my entire life and got up to deadlifting 350lbs.
A few months ago I had to cancel my gym membership after I got a promotion at work and didn’t have time anymore. Now, things have cooled down and after speaking with my boss, I have indicated that a few times out of the week, I NEED a gym break. So he agreed.
Now I am wondering what to do? I loved Stronglifts 5x5, but honestly, I think I am at the point where I just want to lift to feel good and well, quite frankly, look good. Any suggestions on workouts?
Deadlifting Dan
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I have a client that I’ve been training for a few years now and just this past summer she’s taken up running and she’s improved a lot, at the beginning of the summer she was doing 2 or 3 minutes of running then 1 to 2 minutes of walking to complete 5km, but with her hard work and consistent training she was or is I guess able to run 5km in a row without stopping. However the weather is starting to become a little less pleasant, so she’s started running on the treadmill, which was going really well the first few times she did it she was getting comfortable with her pace and being on the machine and on her last run she was feeling so good she bumped her speed...
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I want to lose fat and gain muscle, but I don’t want to put on any more weight, is it possible to slowly lose body fat % and gain muscle mass while consuming calories around maintenance? How much slower would this be than a bulk and then cut cycle?
Wants to be leaner - Luke
Is it better to do strength training before cardio or is it better to do cardio and then strength training?
L
What’s better, doing a strength program that is 3 times a week vs. 6 times a week? I heard that really all you need is 3 and more than that is really a waste of time.
For some context, let's assume that a theoretical person, right after cutting to 10% bodyfat, goes on a bulk for a year. He has perfect execution and progression on all lifts and never misses a day.
What will the actual difference be after that year when going on a 3-day routine vs. a 6-day routine?
I know you won't be able to lift twice as much, or have twice the muscle. But how much more will the 6-day one actually give you regarding strength and aesthetics.
Volume Vince
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I’ve done a few episodes about goal setting usually under the premise that goals in and of themselves are more or less a waste of time, at least in the standard way that most people think about goals - I want to lose 40 lbs. in 6 months or I want to be able to do 10 push-ups in 10 weeks. I know that this flies in the face of what most other personal trainers, health coaches and self-help gurus might say, that a goal needs to be specific, measurable, attainable, relevant and timed or more commonly known as the acronym SMART. The problem with most outcome goals is just that, they’re outcome goals...
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I overworked out. I pushed myself way too far than i should have in weight training. Now i'm feeling quite broken.
But I'm currently on a cut so I'm tracking my calories and keeping them low. Should I eat more today? Would it help my recovery? Or do I just have to deal with it.
I’m not talking about more protein to "build more muscle". But more calories for recovery.
Cutting and confused
Recently I have taken up cycling in an attempt to lose weight. This and just eating less is showing positive results. I bike every other day and was wondering on the off days if I could run or do I NEED those days for rest?
Weight Loss Wilma
Jonathan, thank you for doing this show I find it really helpful and try to catch it every week, even though I do miss it sometimes :( I stalled hard at a 175 pound overhead press, how much weight until you first stalled and how did you break through your plateau on overhead press?
Stuck in Sarnia
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In last weeks show I reviewed a study about the effects of a ketogenic diet on endurance athletes and whether or not it had an effect on their ability to cycle for extended periods of time, at around 60 to 65% of their maximum capacity, if you’re interested in hearing about my thoughts and the results of that study I definitely recommend you check out episode 305 and for interests sake the name of the study is: The human metabolic response to chronic ketosis without caloric restriction: preservation of submaximal exercise capability with reduced carbohydrate oxidation, and don’t worry if you didn’t get that I have a link to it in the show notes. I’m not going to cover the author's conclusions or the results if the study today because I did that last week, but I did find some very interesting things with respect to blood work and basic physiology that I think many of you will find interesting and we’re going to cover those today, but since reading findings can be a little bit boring we’re going to do something different, I’m going to ask you a question, you’re going to answer it and then I’m going to go through what the study says the answer is.
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