Let's Call a Spade a Spade Here: Refined Carbs are a Drug

Addiction: a chronic, relapsing brain disease that is characterized by compulsive drug seeking and use, despite harmful consequences. It is considered a brain disease because drugs change the brain; they change its structure and how it works.

Why Is It So Hard To Stop Eating Refined Carbs?

Feel like it's nearly impossible to stop consuming certain foods even though you know they're fucking with your vitality? Of course you do! For some reason, western society doesn't treat refined simple sugar like the addictive drug that it is? Don't think you're addicted? Try to quit eating foods made from refined sugars; the kind found in boxes and packages. Try just eating foods that were harvested from the ground that haven't yet been fucked with by Big Food. Nine out of ten will struggle with this, either failing completely or experiencing major unsavory physical side-effects.

I'm addicted to simple carbs. I can feel it. When I am able to quit for a period of time, I relapse and find myself consuming it again days, weeks or months later. Cookies, white bread, noodles, shitty cereals... I hate it! My brain has been hijacked. I compulsively seek out my drug (refined carbs) despite the negative consequences. And, this is a supposed health expert saying this! Unlike addicts of other vices, those of us addicted to simple carbs have to deal with our drug being readily available, constantly promoted, and consumed in front of us daily by family and friends.

Why Do I Not Want to Eat This Crap?

The GI (glycemic index) is a measure of how much a consumed carbohydrate elevates blood glucose on a scale of 1-100. Pure glucose (sugar) represents the standard or “100”, so all carbohydrates are compared to that. When you consume high GI refined carbohydrates, such as cookies, white bread, pasta, etc, that spike blood glucose and you don't immediately use that glucose via vigorous physical activity, that spike is accommodated by a spike in insulin which tells your body to store convert the excess energy to fat. As a general rule, plant foods in their whole form straight out of the ground don’t have high GIs. The copious amounts of refined carbohydrates, usually found in visually appealing boxes and packaging, being sold to us by Big Food are high GI and they are wreaking havoc on our health by making us obese, insulin resistant and diabetic. It’s becoming an epidemic and I don’t want to be another statistic.

Big Food is Exploiting Our Biology to Make Money!

Why do so many of us find ourselves in this boat? It's because our brains are hard-wired to consume sugary foods. When our hunter-gatherer ancestors came across a source of honey or a berry patch they sat there and gorged on the high-calorie source until it was gone. This was a matter of survival when calories came at a premium and living day to day life had a high caloric cost. On top of that, many days were spent in a caloric deficit. This reward system that has allowed us to survive as a species in tougher times has recently been exploited by Big Food. Our brain rewards us with a dopamine hit when we consume certain high-calorie foods. This is why donuts and ice cream are so goddamn tasty. They are rich in sugar and fat. Most "food" you come by in the grocery store is packed full of refined carbohydrates, which are cheap to produce and hyper-addictive and these foods are WAY too available to us. All you have to do now is peel your sorry ass off the couch, walk 15 steps to a kitchen cupboard and Bob’s yer uncle, you’ve got a box of cookies to match up with your five hour Netflix binge.

The problem we currently have is we've taken wholesome foods, we've genetically modified them, and we've refined them into an unnatural concentrate and made them more readily available and cheaper than natural food sources. They now only contain the addictive ingredients and none of the fiber and nutrients that slow the absorption of sugar into our bloodstream. You think it makes sense for Big Food to have the people buying their products addicted to them? From a business standpoint, hell yeah it does! Big Food is selling you products that are literally rewiring your brain to reinforce the want for refined carbohydrates!

The Coca Leaf/Cocaine Analogy

Let's look at the coca leaf and its refined counterpart, the creepy drug, cocaine. The coca leaf, which in its natural form is a mild stimulant comparable to coffee, has been used for thousands of years by millions of people without major health consequences. Traditional uses include use as a suppressant for hunger, fatigue, pain, and thirst. It has been used to combat altitude sickness, treat wounds and arthritis. Research shows repercussions associated with the leaf don't rear their ugly head until the leaf is refined into cocaine (https://www.hindawi.com/journals/emi/2016/4048764/).

Coca leaves have been consumed for years without
major health consequences. Cocaine on the other hand...

If you were to look at fruit and ancient grains, you'd find that there is a similar situation going on. You are going to have a hard time finding studies that link disease and other negative consequences to humans who consume fruit and ancient whole grains regularly. They are packed full of micronutrients and non-soluble fermentable fiber which bolster human health. It takes about four apples to make one small glass of apple juice, which contains no fiber. How often do you sit down and crush 4 apples in one sitting? You don't! But, when we extract the simple sugars out of foods and toss out all fiber and micronutrients that is where we start fucking up human bodies! We are not eating food; we are eating some creepy addictive shit that hits the same reward centers in the brain that cocaine hits, causing us to want more and more. We’re all vulnerable, including well-read health experts who are hella aware of what is going on. Big Food is using our biology against us and if there is one thing that is hard to fight, it's our hundreds of thousands of years of biology.

Our Most Valuable Weapon: Human Beings Have the Ability to Choose

Are we going to choose to do something at government levels? It's inevitable; it’s just a matter of when. I believe we will see major regulatory changes in our lifetime in regards to sugar. It's making people rich, which is why changes may not be coming soon, but it is also making entire nations sick. It may simply become a matter of national security for some countries as their populations may become too sick to be productive and foster a healthy economy. Type 2 diabetes and obesity trends can be seen as starting a drastic upward trend since the introduction of refined carbohydrates into the western diet.

For now, what do we do? We make choices at a personal and community level. We educate ourselves, we listen to health podcasts, we read books, we find reliable online sources that aren't funded by Big Food, we surround ourselves with others who want to change, we embrace longevity, we embrace function, we teach others, we create grassroots movements, and we stay active. For myself, my approach is to embrace a well-rounded approach to fighting this addiction.

For those of us looking to lose weight, avoid type 2 diabetes, and live healthily it can often feel like we're set up to lose and we're failing. The reality is, right now in North America, we are! Don't give up! We have the ability to override anything with our ability to choose our actions. We can choose to alter our environments, choose to moderate the information we base our decisions on, we can choose to set up our lives to make it easier to not stuff our faces with shitty simple sugars. Keep playing the long game and winning more days than you lose. Know that the strong signals that your brain sends for you to consume refined carbs can go away after a week or two of eliminating refined foods. Limit your caloric intake and monitor it easily with an app like UnderArmor's MyFitnessPal. When you cap your caloric intake, you will make healthier choices in order to make sure you're getting the micronutrients you need. You will also naturally look for foods that taste great but don't blow your caloric wad. Nobody wants to only be able to eat just one high-calorie meal and feel starving the rest of the day. Be reasonable and be patient with yourself. Don’t go to the grocery store hungry and always make sure there are plenty of good foods to eat in your refrigerator and pantry. There are many of us woke to the creepy shit Big Food is doing, so get out there and find those people in your community! We are in this thing together.

That's my rant for the day.

RG

Exercise Is Not a Primary Means For Weight Loss

By: Randy Goodman, B.A. Kinesiology, Onnit Foundations Certified Coach, Health Science Academy Advanced Sports & Exercise Nutritional Advisor

Disclaimer

STOP! Before you continue, here are the obligatory disclaimers that seem to accompany anything that can be looked at as diet advice:

1. This is a post about exercise, diet and how to lose weight. I understand, for many these are the most annoying posts around, so if your ego does not allow you to accept information that contradicts the way to stuff your gaping maw or you're just not into this shit then don’t read it.

2. This is an opinion piece that is based on my own personal research and experimentation. Any advice I give on what to eat or not eat is based on books and studies I have read and personally applied to my body. I’m not a doctor or a scientist and this is not medical advice.

If you’re still here, read on my sweet child.

I Workout So I Can Eat What I Want and Not Get Fat

How’s that working out for ya, there, Big Chief? Is health's common saboteur, visceral fat, increasing in volume and smothering your beloved organs more and more year after year? If so, your approach of working out to offset your poor dietary choices isn’t working and you're not alone.

You ever hear the phrases "you can't outrun a bad diet" or "abs are made in the kitchen"? Well, research is showing that there may be some truth to those statements. Well credentialed Canadian author, Timothy Caulfield (Canada Research Chair in Health Law and Policy; Professor, Faculty of Law and School of Public Health; and Research Director, Health Law Institute), has gathered a pile of research in his book, “The Cure For Everything,” supporting the idea that exercise is more effective for maintaining your weight as you age rather than exercise as a primary means of weight loss. Diet undoubtedly takes the role of a primary means of weight loss. There are thousands of ways that exercise contributes to health and longevity so definitely do indulge in some deep, glorious bicep curls on the regs. Just don’t use it solely for weight loss without consideration for diet. Exercise as a primary means of weight loss is simply one of the biggest health myths out there!

Think about it. How hard is it to burn 500 calories in a short amount of time? Most people need to work out vigorously for close to an hour to accomplish that feat. Now, how many calories are in a Starbucks beverage and blueberry muffin? And, how fast do you think those calorie packed treats get in your belly, knock off one third of your recommended daily caloric intake (RDI), and spike your blood sugar and consequently, insulin which initiates fat storage? One of those things is way easier and way yummier than the other. Unless you think a one hour slog on the treadmill or a half hour HIIT session is yummy then I believe the list of folks that thinks like you is longer than the list of folks that think like me. In other words, in reality most people, for many reasons, don’t or can’t stick to a regular exercise practice, never mind one that can actually offset their current diet.

Evolutionarily Programmed to Eat Like an Asshole

Yeah, if you want to get rid of any unwanted fat, you're gonna have to harden up and face your unhealthy food addictions head on. It can be a battle because you are dealing with the same opiate receptors that drugs like heroine, morphine and oxycontin play on. Only, instead of making you high, the opiates from some “food products” make you hungry. In other words, they begin to control your behavior by calling you hither towards the cookies, ice cream and doughnuts- an evolutionary survival trait that made our hunter-gatherer ancestors eat as much as they could when they came across a rare calorie rich carbohydrate source. Just seeing the words “ice cream” and “doughnuts,” you probably want to have some right now lol! I can feel it as I spill this ink. We still have the evolutionary trait that tells us when something is sweet or rich, “EAT LOTS OF IT” because, as a hunter-gatherer, we may not come across a calorie source like that for a long time. The problem is, we barely have to get off our ass to have access to rich calorie sources in our soft new world full of treats scientifically designed to play on the chemical reactions in your brain.

In my opinion, the best way to lose weight through diet is to begin eating foods that are as close to their natural state as possible and completely give up refined simple carbs in order to stop the ridiculous, uncontrollable cravings. 

A good rule of thumb for shopping is to stick to the perimeter of the grocery store. Fill your cart with fruits, vegetables, grass-fed meats, free range eggs and foods that don't come in a package. Stick it to the man and get punk-rock about your diet by staying out of the middle isles where all the fancy food-like products are! We don’t need your packaged food, maaaaan! 

Socially Unacceptable to Eat How You Want to Eat

One major problem with doing this is looking like a complete weirdo in public gatherings. People are gonna bust your stones because you don’t eat “normal.” You’re going to have to find food choices on the menu or at social events that suit the way you eat. The way you deal with this is to harden the fuck up! If you are so sensitive that you can’t take a dig or two from your buds about not eating bread or pasta, then you may need to look into talking to a mental health professional. I’m kidding of course, but it is something you encounter and need to have a plan for. 

The way I deal with it is to stay low key and not bring any attention to how I eat. Don't preach about your diet! I stay reasonable and flexible in how I approach avoiding unhealthy foods. For example, if beef on a bun and coleslaw is the meal for a work meeting, it’s beef on a giant pile of coleslaw for me. If we’re at a restaurant and the salad I order comes with breaded chicken, I just deal with it and eat it. In the grand scheme of things, a couple pieces of breaded chicken aren’t going to derail what I’m trying to accomplish. I’m not celiac; I’m just a dude trying to keep visceral belly fat from taking me out early.

The Glycemic Index

The glycemic index (GI) compares how much a food spikes blood sugar levels compared to a standard food, which is glucose (sugar) or white bread. It uses a scale of 1-100, with the standard sugar getting a GI score of 100. Stay away from foods that are high on the GI like packaged snacks, cookies, breads, pastas, candy, etc. Simply explained, the higher a food is on the GI, the more it spikes your blood sugar. Many fruits score high on the GI, but they are packed full of fibre and other vitamins and chemicals that affect their GI load. I don’t find they affect my body like refined sugars and other high GI wheat products do. You aren’t going to get fat eating fruit, you silly goose.

If you wanna pack on pounds and go down a road of bad health and disease, then continually spike your blood sugar. Foods like refined wheat (which are what most packaged snacks contain) and foods with high refined free sugar content are extremely addictive and wreak havoc on your body by causing inflammation, fat storage and aging. After a week of not eating high glycemic foods, among other health benefits, from an aesthetics standpoint you'll feel less fluffy and your skin will literally feel thinner and closer to those rippling abs you've been hiding since your twenties.

2014- When I first began to experiment with a low GI, whole food diet. This is actually what happened after cutting out wheat products and simple sugars. My exercise didn't change. Just my diet. 

Go to Battle…For a Week or So

Remember, in the first week you will battle intense cravings, headaches, irritability and other symptoms after giving up processed carbohydrates. But, I promise you that will go away and you'll begin to become addicted to disappearing fat, decreased inflammation and arthritis pain, and an overall renewal of energy and vitality. Combined with keeping a casual eye on calories in verses calories out, keeping your diet in the bottom half of the GI allows for effortless weight loss and personal control over what you shove into your face. After a week or two staying low on the GI, you will be able to say no to desert without feeling deprived.

Experiment With Your Own Body

Challenge yourself to try giving up packaged food, wheat products and high GI foods for a week. It's hard, but you need to feel what it's like and how easy it becomes to not crush three doughnuts at the office or a bag of candy from the gas station- personal battles I’m currently winning.

2014- After a few months, I went from a swollen, inflamed, puffy guy to single digit fat percentage because of how I chose to eat. I exercised the same the whole time; HIIT of course.

Remember, don't let your education about what you should and shouldn't eat come solely from governments or large food corporations. Money, lobbying and economics influence what they tell you. One of the things "big food" and anyone they're in bed with tells the public is that you can offset your food choices by exercising regularly. "Eat the snacks and as long as you exercise you won't get fat." An obvious thing to tell people when you want them eating lots of food in order to fulfill their duty to their share holders. Pull nutrition information from a variety of sources-  pay attention to who is funding the study or article- and make up your own rational opinion about how you should eat.

Stay well and, as the kids say, stay woke!

RG

How to Build Strength That Lasts

Weight Training: Endurance

By: Randy Goodman, BA Kinesiology

In continuing on with my “weightlifting protocols explained” series, I’m going to cover endurance next. This type of training, like hypertrophy training, is implemented early on in the off-season of an athlete helping them establish an endurance base and high level of recoverability. I personally use this type of training more than any other type year round simply because I feel it is so applicable to my active lifestyle.

When we talk about weight training for endurance, what we’re really talking about is strength-endurance or muscular endurance. Strength-endurance refers to maintaining high force outputs (strength) over long periods of time (endurance) and increased subsequent recovery ability. You may have heard or seen people in the training community use the term METCON, which refers to metabolic conditioning. METCON can be used in reference to conditioning of aerobic (with oxygen) and anaerobic (glycolytic, or without oxygen) metabolic systems. Strength-Endurance weight training protocols are very much associated with anaerobic METCON. CrossFit® athletes are very well known for strength-endurance. Their sport calls for the need to be able to do heavy lifts for long periods of time, recover quickly and move onto the next station or event. Strength-endurance training sessions that last over 30 minutes will also yield aerobic benefits.

Crossfit athletes digging deep.

Strength-Endurance is what is going to let a distance runner keep a fast pace while climbing a hill, allow a college wrestler to throw or pin an opponent near the end of a grueling round, or allow a hockey player to effectively kill a penalty and permit the athlete to recover quickly in order to continue on with the race or match without being “gassed.”

The Strength Endurance Equation = Heavy Weights + Short Rest + High Training Volume

A refresher on what the weight training variables are:

Load- Amount of weight lifted in lbs or kgs

Load Volume- Total Amount of weight lifted in a training session

Rep- Lift weight one time up and down

Set- A given number of reps done at once without a break

Duration- Estimate of set duration in seconds

Speed per rep- Tempo of one lift. Time up, time at top, time down, time at bottom of lift

Rest- Between sets and between workouts

Let’s refer to the chart and break down the variables:

How much weight should be used?

When we look at this particular chart, it calls for 40-60% or your one rep-max (RM). These numbers vary depending on which literature you read or expert you talk to, but I’ll break it down for you. Basically, what 40-60% RM is telling you is you don’t want to lift a weight that is so heavy you can only move it for a few reps, which doesn’t correlate with endurance, or a weight that is so light that the strength part of the equation goes out the window. The amount of weight you choose to lift for strength-endurance is very much determined by the length of time or number of reps you want your set to last. For example, a hockey player wants their set to last around 40-60 seconds. If we are using a squat as a hockey player’s strength-endurance exercise, they would lift an amount of weight that has them “failing” within the 40-60 second range.

Henrik Lundqvist relies heavily on strength-endurance.

How many times should the weight be lifted?

The chart says 25-60 reps per set. Again, these numbers will vary according to what you read or who you talk to. If we look at strength-endurance on a spectrum where at one end is strength (closer to 15 reps) and the other end is endurance (closer to 60 reps), we can decide according to our desired goal which part of the spectrum we want to be on. Remember, once you are reaching rep ranges of 60 or more, you begin to lose the strength component of the equation. Personally, because I’m not an athlete that needs to train for any particular sport or movement, I train all over this rep range. Some days I’m closer to the strength part of the spectrum and others I’m at the endurance part of the spectrum. The idea behind this approach is that life can throw a variety of situations at you and it’s nice to stay ready for anything.

How many sets should be done per exercise?

The chart says 2-4 sets per exercise. The key with choosing the number of sets is that you want to keep the load volume (weight x reps) for the workout in check. Do more sets if you are lifting heavier and the sets are shorter, consisting of a low number of reps. Do less sets if you are lifting lighter and the sets are longer, consisting of a high number of reps. The load volume should be similar whether you have chosen a workout that is at the strength end of the spectrum or the endurance end of the spectrum.

How long should the rest be between sets?

In a word, short! This chart says 1-2 minutes. I would say often the rest period for muscular endurance weight training will be less than 30 seconds. The short rest period is purposeful. As I mentioned earlier, we are training the anaerobic energy system. We trying to increase our ability to maintain high levels of force for significant periods of time, recover quickly, and do it again, repeatedly. You won’t always be allotted the luxury of a two + minute rest period during your game or race. Bottom line; keep your rest periods short and get to the next set before you have fully recovered. Focus on large, deep belly breaths, activating your diaphragm, during and in between sets and keep moving around during recovery periods. The goal is to get your HR to drop as much as possible and get the muscles to stop burning during your short rest period.

How fast should I lift the weight?

To me, tempo in strength-endurance is not as important as when you are training for size, where you lift the weight slow, or power, where you lift the weight fast. In training for muscular endurance, it is common to use a tempo that matches the cadence of the sport or activity you are training for. For example, a skier may need use a lift tempo to match the cadence of navigating moguls, but also do static squats, where they hold the weight in a static position, to match the long turns of a Super G.

Long static holds during Super G turns.

Mix it up by ending a set with a static hold or varying the speed of the lifts from workout to workout. To get a deep, meaningful burn I’ll often do 45 seconds to a minute of a given lift at a steady or mixed tempo and, if it is safe, end the set with a static hold until I’m shaking profusely and ultimately failing. Obviously, you don’t do this if failure means your spine or sternum is going to be crushed.

How long is each workout and how many workouts per week?

The short answer on this one is that it will vary depending on how your muscular endurance program is designed. That’s not a very helpful answer, is it? So, I’ll give you some general guidelines to get you started. Load volume is your friend for building up muscular endurance. Train each muscle group at least twice a week. If you are going to isolate one muscle group per workout, your workout length will be shorter (20-30 minutes). If you are combining muscle groups into a single workout, the workout should be longer (45-90 minutes). I’m a big proponent of doing at least one isolation workout and one full body workout per week. It’s nice to focus in on, say, legs and get really deep into the fibers of a localized group of muscles, but our bodies need to be able to move efficiently as a complete unit so I do muscular endurance workouts that have multi-joint, functional, full-body movements as well. As you become more efficient moving like a human in the way that our ancestors evolved, you inherently use less energy which contributes to how long you are able to sustain high levels of force output.

Progression in Overload

As you move through your strength-endurance program, you want to begin to manipulate the training variables I’ve outlined above. For example, in week three of your program, you want to lift more weight or do more reps in the same amount of time as week one or complete the same amount of total reps in less time. Essentially, you want to increase the training load volume from week to week so you force your body to continue to adapt to the new stressors. There are many ways to progress your overload, just make sure you're making your workouts harder and pushing to beat what you did in weeks previous.

HIIT Weight Training for Strength-Endurance

HIIT it to Win it!

Anyone that knows me knows that my love affair with HIIT (high intensity interval training) echoes that of the love affair ‘Mercans have with the Kardashians. I’m a little obsessed. When I get down with the iron, I’m most likely on a timer. The timer is my god and I must obey it. No stopping until I hear the beep. Some days it’s TABATA- 20 seconds on, 10 seconds off, some days it’s two minutes on 30 seconds off. I’m past my days of being a big muscle donkey and I’m very strapped for time, so the majority of my training is now whole body functional movement, muscular endurance interval training. I feel this type of training is the most applicable to my everyday life. If I need to lift something that weighs 300 lbs, I’ll use a machine. On the other hand, I’d be able to carry an injured toddler off a mountain to safety like a champ if needed. There are several interval timer apps you can use to set up custom interval programs for yourself. An interval app and a couple sets of dumbbells- one light, one heavy- is the simplest, cheapest way to get started in muscular endurance training.

Summary

Remember the strength-endurance equation! Heavy weight + short rest + high training volume. You lift enough weight to preserve the strength component, but not so much you don’t dip into the endurance component. Take short rest periods so your body becomes efficient at recovering quickly from sustained high force output and keep your training volume high to inherit the endurance benefits of this style of weight training.

Keep in mind what you’re training for; what sport you play or activity you want to excel at. Strive for variety in the way you manipulate the weight training variables as well as the movements themselves. Use a combination of basic isolated movements and complex whole body human movements. Human movement efficiency is just as important for acquiring muscular endurance as training the energy systems.

The mental rewards are very real.

Embrace the burn, kids! Once it begins to burn, that’s when the real work begins. Dig on the pain because it lets you know you’re alive. Eventually, the endorphin high you get from grinding out a strength-endurance workout will have you addicted. Seriously, just like you can get addicted to sitting on your ass, eating chips and drinking beer, while watching others expend energy and move their bodies, you can get addicted to moving your own body. The anticipation leading up to the training session will make you giddy and amped up. The strength-endurance training session, itself, will teach you things about yourself that you won’t learn any other way. The back end of the session, when there is a puddle of sweat on the floor, will be more rewarding for your brain than anything you can stuff into your face! Trust me. If you have a physical event coming up, if you’re an athlete that is tired of gassing, or if you want to give up the meathead bodybuilder thing for a bit, give strength-endurance weight training a go.

See you under the iron!

RG

All You Need to Know About Weightlifting for Size

Weight Training: HYPERTROPHY
By: Randy Goodman, BA Kinesiology

For a couple reasons, we're going to start this weight training series by focusing on the "Hypertrophy" column of the chart. The bodybuilding protocol. First of all, this is what most people think of when they think of weight training. Going to the gym to get your swole on, bro! The other reason is in a periodized athletic program, an athlete that wants to put on muscle should do so immediately after the end of a season, as far away as possible from the next competitive season. This is due to the slow, unathletic nature of hypertrophy training and the risk of injury that is associated with attempting to perform athletic movements while muscle fibers are broken down. Basically, athletics and bodybuilding don't mix so you do your bodybuilding first before you get fast, agile and powerful.

Variables

Load- Amount of weight lifted in lbs or kgs.
Rep- Lift weight one time up and down.
Set- A given number of reps done at once without a break.
Duration- Estimate of how long a set should last.
Speed per rep- Tempo of one lift. Time up, time at top, time down, time at bottom of the lift.
Rest- Between sets and between workouts


When it comes to weight training, these are the variables that are manipulated to achieve the desired outcomes of power, max strength, hypertrophy or muscular endurance. 

Break Down Muscle Fibers

When we look at the Hypertrophy column we can see that high training volume, moderate to heavy weight, and short inter-set rest periods are associated with muscle growth. The goal is to break down the muscle fibers during the training session and allow them a full week of recovery to repair and build back up bigger and stronger.

How Much Weight to Lift

The load percentage refers to the amount of weight you lift in relation to your 1 rep max (1RM). The process of finding out how much you can lift for 1 rep is not recommended for beginners. The important thing to know is that you want to be lifting a weight with good form for 8-15 reps. No more and no less. You should "fail" within that rep range. Because you are aiming to fail (to unsuccessfully lift the weight on your own) on your final one or two reps, it is highly recommended you use a spotter. A spotter is a lifting partner that helps you safely get through your final reps in a set. Those failure reps can induce major trauma on muscle fibers and help yield the size gains you are looking for.

Single Workout Volume

Each time you lift the weight 8-15 times, you have completed one set. Perform 3 or more sets per exercise then move onto the next exercise. Perform 4-5 exercises per muscle group with 60-90 seconds rest between sets. The idea behind the short rest is that you want to hit the muscle before it's fully recovered to inflict as much trauma on the muscle fibers as possible. This is a key difference in training for size verses training for maximum strength or power. You break down the muscle fibers and when your body repairs them they are built back up bigger and stronger to adapt to the stress of the lifts.

Lifting Tempo and Types of Lifts

The "Speed per rep (% of max)" for bodybuilding is set at 60-90. To simplify this, use a count of 2 seconds up- 1 at the top- 2 down- 1 at the bottom (2-1-2-1). In other words, use a slow deliberate tempo that promotes muscle fiber demolishing time under tension.

When you’re picking exercises for a workout you want to perform 2-3 compound exercises first. Compound movements are exercises where more than one joint is moving through a range of motion (ROM), like a squat, dead lift, bench press, or shoulder press. These movements allow you to move heavier weight which is key for building muscle. You then “finish” the muscles with isolation exercises, where only one joint is moving through a ROM, that allow you to safely feel out or concentrate on the muscle fibers you are working. These include exercises like leg extensions, bicep curls and chest flys. While performing isolation exercises you should be attempting to achieve a deep mind/muscle connection, picturing the muscle fibers as they lengthen and shorten and fill with blood during each rep.

Example of a Weekly Training Split

Monday: Legs, Lower Back

Tuesday: Shoulders, Forearms

Wednesday: Back, Biceps

Thursday: Chest, Triceps

Friday: Core, Maintenance

* Abs and Calves done daily between sets. These muscles respond best to excessively high training volumes. 

Weekend: Active recovery to promote blood flow and healing.

Hugh Jackman puts on muscle for another Wolverine role.

Muscle Soreness

Approximately two days after a muscle group has been hit, you will experience DOMS (delayed onset of muscle soreness). This is when inflammation associated with muscular repair is at its greatest. Muscles will be very sore and will lack function during this time. DOMS is felt more with Hypertrophy training than any other form of weight training.

Build Muscle to Burn More Calories

As an added benefit, as you pack more calorie burning muscle onto your frame, it becomes much easier to stay lean. First of all, it takes energy to repair muscle after you break it down during a workout. Secondly, larger muscles use more energy throughout the day. Combined with a nutrition program, a hypertrophy weight training program is a great way to burn fat and get that lean, toned look.

Summary

Squats using the hypertrophy protocol will help you build that big round booty.

To increase the size of your muscles you want high enough volume and intensity to sufficiently break down the muscle fibers. The body then utilizes protein building blocks called amino acids to repair and upgrade the muscle fibers in an attempt to adapt to the new stimulus. This is why it's important to continue to increase the stimulus from week to week. You need to continue to increase the stimulus to promote further adaptation and growth. Rest periods between sets are short enough that you hit the muscle before it has fully recovered from the last set in order to create maximum trauma in the muscle fibers. Inter-workout rest for a given muscle group should be about a week to allow for full recovery and adaptation. It is during rest that growth occurs. At this time it is normal to feel soreness and a decrease in function, with soreness peaking about two days after the workout (DOMS). It is not recommended to perform athletic feats at this time due to risk of injury.

There you have it, once you have spent some time in the gym and know how to safely perform each lift, you can take this info and create your own hypertrophy program. This is the style of weight training that will add shape and curves to your body. Hypertrophy training isn't just for meat heads. Whether you're someone that wants to change how their body looks or an athlete that wants to put on some size, this is how you do it. You want that big booty or broad shouldered, V-shape torso? Don't want to get thrown around in the corners next hockey season? Follow this protocol and you will begin to gain lean calorie burning muscle mass within a month or so. Happy lifting!

Add Healthy Foods to Your Diet To Lose Weight

We know that weight management doesn't come down to simply calories in vs. calories out. But, it's a good place to start and it goes hand-in-hand with how hormones influence fat storage and ability to put on lean mass. Here, we give you a simplified approach to managing your weight. Basically we are saying, add a nutrient dense meal, like a smoothie, and you choose what foods that displaces. Here's how that works:

*TheGoodsMethod for Weight Management*

Find your basal metabolic rate (BMR- the amount of calories you naturally burn in a day) and use that as the baseline for the amount of calories you take in through your daily diet. You can accomplish this by using an online BMR calculator or a wearable fitness device.

Use a user-friendly app like Under Armor's MyFitnessPal to track diet calories (do this for at least a week). Once you know roughly how much food is suitable for you and what that looks like in real life, you can begin to tweak your diet. MyFitnessPal will also calculate your BMR and allow you to import workouts from your wearable heartrate/activity tracker.

If your body needs 2000 cals to operate on an average day, then take in roughly 2000 cals through your diet. From there, begin introducing nutrient dense, low glycemic index (GI) foods that make you feel good. Low GI foods don't cause insulin spikes that promote fat storage and lead to type 2 diabetes. Make sure your new foods taste good or else you won't keep consuming them. Because you only have a given amount of food calories you can take in daily, you will begin forcing not-so-healthy things out of your diet.

Once you are consuming more real whole foods- a variety of plants, healthy fats and proteins- and less processed foods your body will down regulate fat storage, you will find the intense simple carb (sugar) cravings dissipate, and you will begin to experience the benefits of a nutrient dense diet. 

Remember, we're playing the long game here, folks. Small positive changes stacked up over your lifetime add up!

Cheers!

RG

5 Tips For Establishing a Health & Fitness Resolution For the New Year

New year, new you!...hopefully. Right? "I'm gonna get myself in shape this year!" This is one of the most, if not the most popular New Years Resolutions, and undoubtedly one of most failed resolutions year after year. Here, I give you five tips to consider when setting up your health and fitness resolution so you don't end up high in January and low when it comes to that beach wedding in Mexico in June. 

1. DON'T TAKE THE ALL-IN OR ALL-OUT APPROACH

Before you start your new health and fitness regimen step back and look at how your life is structured, who you are as a person, how your current schedule can be altered, what your finances are, and what your relationships with family and friends look like. Then put your new plans to improve your health into the mix and look at how it will affect your life. If there are too many negatives that are attached to your good intent, then it is not going to be sustainable. Neglected family will let you know in a hurry and eventually your squeezed schedule will start causing you to miss workouts. Those of us who have been successful at adding a health and fitness practice to our lives do it with a realistic approach that is flexible. We may miss a few workouts in January, but we are still at it in April!

How many times have we seen the scenario where someone comes flying out of the gate in January, eating nothing but bodybuilder chicken and broccoli, showing everyone their pile of supplements that sits in the corner on their counter, going to the gym for two hours a day 4-5 days per week and posting #fitspo selfies on their social media pages? Then you see them in March or April and they have already quit and have excuses till Tuesday about why they aren't working out any more.

They are gone by March because their approach was completely unsustainable and out of character. Of course they weren't able to keep it up! Eating food you don't like is going to make you miserable. Going to the gym for ridiculous lengths of time is stupid and doesn't fit into the schedule of most adults. Buying copious amounts of supplements is expensive and unnecessary, and posting selfies showing everybody that you are in the gym is some sort of superficial effort to legitimize physical self worth that has nothing to do with long term health, function or longevity. What do you think we have in common here? All this shit is one big setup for failure! You are sacrificing so many other aspects of your life in order to do your gym thang that it ends up not being sustainable; family, finances, enjoyment to name a few. All for what? For a month or two where your friends are impressed because you have put on a front that this is how you live your life now? Not that it matters, but show your family and friends that you've sustained your new lifestyle for all of 2017, not just January/February, and they will be impressed.

2. MAKE YOUR RESOLUTION MEASURABLE AND FLEXIBLE

"I'm going to get in shape this year." "I want to lose my beer gut." Those are all well and good but, in my opinion, they are byproducts of achieving a measurable goal rather than the goal itself. They are subjective and narrow in focus and there is nothing in those statements that says how you are going to accomplish them. "I am going to do a 300-500 calorie workout, 15 days a month" is a better goal (or resolution) to make. When you make the measurable action the resolution, you can easily quantify whether or not you are attaining it. You either did the workouts or you didn't. That being said, if you miss a workout or even a week of workouts due to unforeseen circumstances it absolutely does not mean you have failed your new goal. You have made your resolution flexible by using a large enough measurement window, a month, so you can get right back on the horse and make up for missed workouts. Remember you're playing the long game here, folks. We're trying to win more weeks than we lose over the course of our entire lives. Accept small setbacks because they don't mean shit in the long run!

The cool thing about making real actionable items the resolution is that you don't have to worry about results. "Getting in shape" will take care of itself because it is a byproduct of you accomplishing your resolution. If you add 3 hours of physical activity a week to your life and keep everything else the same, your body will be forced to adapt to that input and you, for sure, won't look or feel the same 365 days later. Hell, if you add in three 7-minute workouts per week your body will change.

3. REVISIT YOUR GOALS MONTHLY, NOT YEARLY

If you are just getting started, ease into the change you are making in your life. Maybe your goal is 11 workouts in January, 12 in February, 13 in March and so on. At the end of each month you assess the pros and cons of the amount of time you allotted to your health and fitness progress and take them into account when setting your goal for the next month. If you allotted too much time to fitness and personal relationships are suffering because you aren't spending enough time with a spouse or your children, you have an opportunity to address that and make scheduling adjustments accordingly. Either move the timing of your workouts or scale back the amount of time so your life remains well rounded and nothing suffers.

Take that initial progress picture so you always have a reference of where you started and take one monthly along with a set of notes that allow you to compare where you're at currently in relation to where you started. The notes allow you to document setbacks and things that worked well for you in that month. Program a reminder in your electronic calendar and set some time aside to take your progress picture and document some notes. During this time you also set your new micro-goals for the upcoming month. Some examples of monthly goals may be to increase hip mobility, improve shoulder posture, or even to start growing a big ol' booty.

The only person you should try to be better than is the person you were yesterday. It is very motivating to see you look and feel completely different than the person you were six months ago and a before and after is a clear way to accomplish that. It's also a great reminder that temporary setbacks don't put you back to square one. You can still see that you are miles ahead of where you were initially when you have your initial starting picture and documentation to reference.

4. FIND ACCOUNTABILITY

Whether it's a workout partner, a trainer, a spouse or a friend, find someone who is going to support you and hold you accountable for what you say you are going to do. You are waaaaaay more likely to stick to your health and fitness practice if you have support! Even the professionals use others to hold them accountable. My whole life I have had various lifting partners that I'd give permission to call me a dick if I didn't make it to a session. Now, my wife and I workout together in order to provide accountability to one another. Professional fitness models have built in accountability in that they won't get any more magazine covers if they start missing workouts. Runners won't win any more races if they don't get their roadwork in. Athletes get kicked off the team if they show up out of shape.

You may not be trying to win races or land magazine covers, but the idea is essentially the same. Your workout partner will probably find another partner if you stop showing up for them. If you're someone with pride, the shame you feel from letting somebody other than yourself down makes it that much more real and gives it some color that goes beyond the self-shame you're able to privately hide the back of your mind.

Surround yourself with like-minded folks, sign up for future competitions that you need to prepare for, join classes or groups where you see familiar faces weekly or use a personal trainer. The more ways you can find accountability the better.

5. TAKE A HUMAN HEALTH, FUNCTION, AND LONGEVITY APPROACH

This is the foundation of The Goods Method, where we practice things that are correlated with a body and mind that work well in all situations, stay disease and injury free, and last forever. The vanity stuff is a beneficial byproduct. There is nothing wrong with liking the way you look. That being said, do not enter the New Year with a goal that is oriented at building a figure that you perceive to be appealing to others. That is an unhealthy mindset and fuck what they think! Build a body that can bring you where you want to go and do what you want to do. Functional bodies and minds are sexy as fuck IMO! When you aim for function, your physiology takes care of itself. After all, it's harder to get shit done when you are hauling around 40 lbs of excess weight.

Another part of the health, function, and longevity equation I want to touch on is to be smart about how you train. I've been in the game a long time and seen it all. Guys folded and crushed by squat bars, shoulders blown out by doing Olympic lifts while fatigued, people flying off the back of treadmills, backs blown out by one too many 500 lb dead lifts. It's one thing to injure your self playing a sport or doing a challenging hiking expedition, but there is no reason to injure yourself in the gym, especially if you are just a regular guy or gal looking to improve your health.

Modern human beings and have evolved over 200,000 years (and ancestral origins over 6 million years) to move certain ways. We walk, we run, we jump, we throw, we pick shit up. You get the point, move like a damn human being! You are not a kangaroo that only hops without contra-lateral reciprocation (walking or running), you are not hoist that just lifts heavy things, you are not a monkey that just swings from things.  Each of these essentially does one thing. We, as human beings, do a variety of things. I'm not saying don't do any of those movements, but know that overuse injuries will arise if you get caught up in doing one movement pattern too much. Unless you want to end up with a blown out back or bone spurs in your elbow, you need to follow a few rules when you are trying to achieve optimal human health, function and longevity.

One, proper biomechanics and technique always come before increasing load. Two, remember your gains come during proper recovery, so seek out information on recovery protocol. Three, listen to what your body is telling you. If it hurts in a bad way, stop doing what caused the pain. Four, being under large overhead loads when you are blacking out does not correlate with long-term health. Olympic lifts, to be done in the 1-5 rep range when fully recovered, are for nervous system development, not cardiovascular conditioning. If you're training for competition purposes and need to push your limits, do it in a safe manner where slight faults in your form don't end in catastrophic results. Five, your human body works in a variety of ways, so have variety in your training. You will achieve balance in your body and avoid monotony and physical injuries by incorporating a variety of movement patterns on a variety and combination of planes. The fastest way to derail a health and fitness plan is to injure yourself, so be smart about how you train and seek professional tutelage if you don't know what you are doing.

Whether you are just getting started for the first time or looking to aim for some new goals in 2017, I hope this helps! Good luck to everyone in the New Year!

Note: This article was written and edited with input from my wonderful wife, Coach Evelyn.