Fast Tube by Casper
]]>A great deal of research has gone into what is the most effective way to burn body fat. The three protocols that I have found to be the most effective have been circuit training, interval sprint training and complexes. The other day I had a crazy idea – how about combining all three systems?
Another idea I had is one I stole from Dan John, a legend in the world of athletic performance. Dan uses a dice to decide what power lift he is going to focus on that day. This does not have to be used just for power workouts, it can be used for any exercise!
The method is simple, yet it is blisteringly effective. You will literally feel the fat melt as you are training. You will also have the side effect of improving your work capacity and fitness to a level you have never dreamed of.
Complexes are seemingly simple, but are also extremely deceiving. They pack a hell of a punch and will challenge you in a very unique way. The idea is to choose one implement (barbell, dumbbell etc) and perform 5 reps of 5 different exercises. I wrote about this in a previous article called GPP, which has lots of information about how to improve your general level of conditioning. It can be found in the exercise articles part of this website.
Interval sprint training is a great tool but it has some limitations. Firstly, if it is raining your ability to sprint will be limited. Also not everyone has a park in which they can sprint. Another option that works great is to perform body weight training exercises in the same fashion as interval training. This saves space and will also improve your strength.
Circuit training has been around for decades and we will use it to structure our workout. Using the dice will offer an element of surprise and randomness to our workout, so we will always be following an effective fat burning structure, just with different exercises. the same, but different!
Complex options: Which ever number on the dice you roll is the complex you will perform.
Kettle bell Complex – 5x KB Snatch, 5, KB clean and Press, 5x Single Arm KB Swing, 5, x KB Squat Push Press, 5 x KB Dead Lift
Dumbbell Complex – 5 x DB Lunge and Press, 5 x Lateral Lunge and Curl, 5, DB Dead Lift to Bent Over Row, 5x DB Push Up and Row, 5x DB Squat Push Press
Barbell Complex – 5 x Overhead Squat, 5 x Power Clean and Jerk, 5 x Front Squat, 5 x Bent Over Row, 5 x Romanian Dead Lift
Medicine Ball Complex – 5 x Staggered Squat Push Press, 5x Staggered Squat Push Press, 5 x Lunge with twist, 5x lateral lunge with wood chop, 5x low lateral lunge with push out
Body weight complex – 5x burpees, 5x jump lunges, 5x jump squats, 5x push ups, 5 x mountain climbers
Swiss Ball Complex – 5 x SB Push jack, 5x lateral ball roll, 5 x SB Lunge, 5, Sb side flexion, 5x SB reverse hyper
Simply roll the dice once to pick your first complex. Your seconds roll will decide what you do for your interval training. I recommend 20 seconds on, 20 seconds off and repeat for 4 minutes. Your 6 options could be:
Rope jumping
Burpees
Mountain Climbers
High Knee Running
Sit to Stand
Shadow boxing with bands
Using this formula a sample workout could be as follows:
Medicine Ball Complex
Burpees
Simply perform the complex then go to the interval training. Rest 60 seconds and repeat 3-5 times.
This form of training is fairly advanced so approach with caution but it is extremely effective for melting fat. Enjoy the sweat!
]]>This is a question that we get asked often. Many people are always on the lookout for the next ‘miracle’ supplement that will help them lose weight, have more energy, get them a partner and do their job for them. Unfortunately, when it comes to supplements, they are just that. A supplement is no replacement for a healthy, balanced diet and good exercise program. If you eat 2 pizzas, a tub of ice cream, a bucket of fried chicken and washed it down with 3 liters of Cola while sprawled out on the couch watching cartoons, do you really think those four fish oil tablets and multivitamin make one tiny bit of difference?
There is a total abundance of vitamins, minerals, herbs, oils, tonics, green foods, enzymes and fatty acids on the shelves today all promising great results and almost all have miracle stories behind them. What we hope to achieve is to inform you of the best supplements out there, our rational for choosing these and what we believe is unnecessary. This is not a recommendation for the reader to throw out their supplement cupboard and replace it with what we like. Rather it is information for you to sit down and digest and choose what you believe what best suits your needs, in conjunction with your health care practitioner.
Hierarchical Control Systems
A building is only as strong as its foundation. A chain is only as strong as its weakest link. Although clichéd, these hold true for the human system as well. To truly build a high peak of health and performance foundation principles need to be adhered too and built upon. For example when building an exercise program, posture, flexibility and respiratory mechanics need to be the first factors looked at when designing a program. Only when respiratory mechanics are normalized can core function be returned to normal, because it is dependent upon breathing. Primary movement patterns and the 5 major Swiss Ball exercises can only be properly performed when joint flexibility is normal and posture is restored. Performance training, such as Plyometrics and Olympic lifting is most beneficial after the preceding factors have been done properly. There is also a far lower chance of an injury occurring at this level.
The same holds true for nutrition. If foundational factors are adhered to and strongly developed, there is far less risk of developing degenerative diseases and the need for medical assistance.
The foundational pyramid looks a little like this:
Supplementation
Customized Nutrition Food Intolerances/Fungus/Parasites
Quality Vs. Quantity Hydration Digestion
Quality vs. Quantity
Food quality is of utmost importance to performance and health. The food we eat literally replaces our cells so the quality of our bodies is dictated by the quality of our food. Quantity is important as eating too much or too little food leads to blood sugar issues, hormonal problems and many other problems.
Hydration
Every chemical and enzymatic reaction in our body is water dependent. Water accounts for 70-85% of our bodyweight and is the universal solvent. Without water there is no life. As little as a 1% drop in hydration can significantly retard mental processing time and decision making, affecting performance. Hydration is the missing key to many problems.
Digestion
It is not so much as you are what you eat, it more like you are what you absorb, and what you excrete. The efficiency of our digestive process, from mouth to anus, governs our health to a great extent. Without good digestion, the food we eat regardless of the quality becomes irrelevant because of the lack of absorption.
Customized Nutrition / Blood Types
Everyone is a unique individual. Therefore everyone has unique nutritional needs regarding macro and micro-nutrients. The concept of a one size fits all diet makes no sense and totally undermines any person’s ability to reach peak health and performance. Tailoring a diet for a person’s metabolic individuality allows hormonal balance, faster recovery from exercise, reduction of cravings, optimal weight and ultimately performance! From a platform of good food quality and quantity can a customized nutrition diet truly succeed.
Food Allergies and Intolerance – Candida and Parasite Infections
Food allergies and intolerances are probably the most easily missed part of nutrition and lifestyle programs. Eliminating problem foods can eliminate the need for symptom masking medical drugs in many cases while improving total body function and releasing inflammation. Candida and fungal infections are the norm not the exception in modern western society. It is estimated that up to 90% of the Western population has an undiagnosed fungal infection. Fungal infections can lead to symptoms as varied as brain fog to thrush. Eliminating fungal infections will without doubt improve health. Improving digestion is the key to this as proper chewing prepares food for breakdown. If stomach acid is too weak, parasites can reach the less acidic small intestine and burrow in and lay eggs which begin to debilitate the immune system.
Supplementation
Only when balance is achieved in the below areas should supplements be entertained as an option unless needed as part of a fungus and parasite cleaning program. Supplements are just that, a supplement to a metabolically individualized diet plan and can be used to improve health if a good foundation and good body awareness are present.
So as you can see, supplementation is useful but only when the foundations have been applied. Now, here are some supplements that we have seen show some promising results
Fish Oil: This is the true superstar of the supplement world. These have been taken from Charles Poliquin’s website (references available on website)
1. Fish oils, rich in the Omega-3 fatty acids may help prevent depression, stabilize the moods of maniac-depressives, and alleviate symptoms of schizophrenia.
2. Fish oils is one of the few substances known to lower concentrations of triglycerides (fatty substances) that pose a cardiovascular risk, in the blood.
3. Increasing the amount of Omega-3 fatty acids has direct effects on serotonin levels.
4. Fish oils, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) help prevent heart disease, depression, and cancer.
5. Research has shown that supplementation with fish oils can markedly reduce interlukin-1beta production and results in a significant reduction in morning stiffness and the number of painful joints in rheumatoid arthritis patients.
6. Several clinical trials have concluded that eating fish regularly or supplementing with fish oils can reduce the risk of sudden cardiac death by as much as 50%.
7. Researchers at Mayo Clinic report that supplementation with fish oils, EPA and DHA is highly effective in slowing down the progression of IgA nephropathy, a common kidney disease.
8. Epidemiological studies have shown that populations with a high intake of fish oils have a lower incidence of inflammatory diseases such as asthma.
9. Researchers at The University of Tromso now report that fish oil supplementation lowers blood pressure significantly in people with hypertension and has no effect on glucose control even in people with mid diabetes.
Apple Cider Vinegar: This whole food has been used for hundreds of years and has been highly valued throughout the ages. Hippocrates used this in treating many disorders. It has shown to be of value when treating poor digestion, skin problems, insulin sensitivity and fungus and candida. it also helps restore the bodies valuable acid/alkaline balance which is very important for optimal health. The best method to take it is to have up to one tablespoon in a glass of water 15-30 minutes before your meal.
Green Tea: Green tea is another supplement to the diet that has been used throughout the ages. It has been shown to help in the fat burning process, support the immune system, fight the signs of aging, support digestion, detoxify the liver, promote the function of the brain and help with healthy gums. it has also been found to help with the liver detoxification of estrogen and inhibit breast tumor growth. Up to 3 cups a day are recommended, although none after 2 pm if you are sensitive to caffeine as it contains very small amounts.
Certified organic Whey Protein: Whey protein is used extensively in the fitness industry. Whey has been used for hundreds of years as a folk tonic and many studies have linked it with extreme cases of longevity. The problem with most protein powders on the market is the denaturing of the proteins and the artificial products used to flavor the products. When in a natural and unrefined state, whey has been found to have the following benefits:
* Defeat free-radicals with potent anti-oxidants
* Support balance blood sugar levels
* Enhance muscle endurance (great for weight training)
* Aid liver detoxification
* Support immune function
The protein we recommend and use is available from www.greenpastures.com.au
Zinc: If there is one mineral that everyone is deficient is, it is Zinc. Zinc is found in oysters, red meat, pumpkin seeds, nuts and other shellfish.Zinc is one of the key components for the making of the digestive juice hydrochloric acid. Unfortunately we have a double edged sword as you need optimal HCL to absorb Zinc! it is involved in about 300 cellular processes and probably many more that we have not discovered yet. Another issue with Zinc deficiency is toxicity of the heavy metals cadmium and mercury. This is because these three metals have very similar atomic structures so when Zinc enters the body, cadmium and Mercury hitch a ride.
With Zinc the best form is a chelated Zinc as it has the highest absorbability. it is best to take Zinc before bed as it can help with sleep. It is a very good idea not to take it with calcium as calcium inhibits the uptake of Zinc. This rule out taking it with dairy products as well. Avoiding coffee and tea for two hours before taking zinc is a good idea as well.
Probiotics: Probiotics are an essential supplement for nearly everyone to take. Probiotics are essentially good bacteria. In the human organism, we have around 100 trillion bacterial cells froma t least 500 species. They weigh around 2-3 pounds. According to noted natural health researcher Dr Joseph Mercola, here are 11 reasons why probiotics are essential. http://products.mercola.com/probiotics/
Maintains your ideal “good” to “other” bacteria ratio by promoting the optimal environment for the growth of good bacteria
Supports your production of B vitamins, especially folic acid and biotin, and vitamin K
Promotes mineral absorption for you
Supports your protein and carbohydrate digestion via probiotic enzymes
Aids your metabolism and the breakdown of toxins
Helps you maintain appropriate bowel transit time
Supports your immune system function by helping you remove toxins
Produces lactic acid for your support of digestive processes and colon pH balance
Helps you maintain serum lipid and blood pressure levels in the healthy range
Supports your normal immune response
Helps promote your oral health
So as you can see supplementation can be warranted when looking to optimize your health. However, if the foundational pyramid is not adhered to, supplements will prove at best a waste of money that could be better spent on organic whole foods.
]]>When we look at core strength and stability, we need to carefully define what these terms actually mean. In 2003, Hall defined stability as ‘resistance to both angular and linear acceleration, or resistance to disruption of equilibrium’. This basically can be broken down as the ability to withstand unwanted movement. Strength is defined by Kraemer and Knuttgen and Kraemer as the maximal amount of force a muscle or muscle group can generate in a specified movement pattern at a specified velocity of movement.
By looking at these two definitions we can see a big difference between core stability and core strength. Core stability can be understood as the ability of the core to resist an unwanted movement. Core strength can be identified as the amount of force the core can produce to perform a desired movement. These can clearly be seen as two totally different functions, yet they are both totally interdependent on the other. If an exercise class or modality promises to improve core strength and the majority of the exercises involve static postures while activating the core, are they training core strength or stability? In reality, they are improving stability and not strength.
What also needs to be identified is how to train the core to be stable. According to physical therapist Shirley Sahrman in her book Diagnosis and Treatment of Movement impairment Syndromes the abdominal muscles need to 1. appropriately stabilize the spine, 2. maintain optimal alignment and movement relationships between the pelvis and spine, and 3. prevent excessive stress and compensatory motions of the pelvis during movements of the extremities. To stabilize the spine we need to ensure activation of all the abdominal musculature and in what way we want the spine to be stable. At DC Health we consider spine stabilization to be the maintenance of a neutral spine under load and the resistance of rotation.
Training the core to resist rotation may seem like a strange idea. In fact, many core strengthening programs try to increase rotation, particularly at the lumbar spine. This is not a good idea, as the lumbar spine only rotates between 3-18 degrees. We generally find in our assessment protocol that our clients who suffer from low back pain actually are overly mobile at the lumbar spine and suffer from immobility at the hip joints and the thoracic spine. The mobility of these two vital areas will be addressed in another post. Mobility has become a huge topic in the fitness industry with people creating mobility exercise for every joint in every plane of motion. In reality though, some joints are inherently designed for stability, not mobility, and increasing mobility at these joints is asking for problems.
We need to teach the core stability in the frontal plane, transverse plane, the anterior sagittal plane and control of the pelvis and lumbar spine. At DC Health we have designed an integrated protocol for assessing a client and taking then through these progressions to ensure optimal stability development. Some of the exercise we use are:
Side Bridge: This exercise is excellent for developing frontal plane stability and poor performance in this exercise is a good indicator of an increased risk of lower back pain.
Forward Ball Roll: This exercise integrates the core with the hips and the arms and is a great exercise to train the anterior core.
Lower abdominal co-ordination – This exercise trains synergistic action between the external obliques and the hip flexor musculature.
Pallof Press: We use this exercise to train the abdominal muscles to resist rotation.
After we have developed optimal stability we will then look at developing core strength. The strength we will develop will take into accounts what activities a person performs and their particular goals. Some of our favourite exercises are:
Cable Wood Chop: This is a great exercise to integrate the hips, core and upper extremity to express force.
Medicine Ball Toss: Another fantastic exercise to develop strength and power. Also teaches you how to absorb force, which is very important in athletic situations.
When looking at exercise programs and what they promise we need to look at all programs with a healthy degree of skepticism. If we can critically analyze what is being done and the methods used we can easily see what approaches are effective and which ones are ineffective. Remember there is no such thing as a bad exercise, there is only a poor prescription of an exercise which is due to poor understanding of the biomechanics involved.
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Fast Tube by Casper
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The general accepted rule in exercise science is that reps of 1-4 result in primarily neural adaptions and reps of 10-15 or more result in primarily cellular or metabolic adaptions. This is true, to a point. What we need to realize is that all repetition ranges target both neural adaptions. If we can understand this and identify what adaptions are happening in what muscle fibers are what times we can improve the quality of our training and actually achieve our results!
When we lift weights there is a principle in neurology that we need to understand. It is called the size principle. What this principle tells us is that there is a certain ways that the nervous system recruits muscle fibers to perform any given task. For a task such as picking up a glass of milk your nervous system will only recruit a small portion of your muscle fibers, particularly your smaller, slow twitch fibers. This makes sense because using all your muscle fibers would cause you to throw the glass in the air! When you lift a heavy object, such as a heavy pot your nervous system will recruit all your muscle fibers for the task. This makes sense so as to make sure you do not injure yourself.
When we look at the size principle it states that the recruitment of muscle fibers will be dictated by both the load of the object and the speed of movement. If the load is light or the speed is slow the body will primarily recruit your type 1 muscle fibers which are smaller and more aerobic in nature, e.g. they can contract for a long time. If the load is heavy and the speed is fast the body will recruit the more explosive type 2B muscle fibers.
Now when we look at training this is interesting. We are told that the last few reps of any set are the most important as they are the ones that recruit all our muscle fibers. The size principle illustrates to us that it is clearly not the case. What actually happens at the end of the set we actually recruit less muscle fibers as the speed decreases and fatigue sets in. If we recruited more muscle fibers the weight would actually feel easier, not harder!
So how do we work with this principle? It is really quite simple and when you start using it your strength, power and movement ability will skyrocket! What we do is we focus on lifting heavy loads as fast as possible and we stop the set when either the speed or range of motion reduce. If this happens it indicates to us that our type 2B explosive muscle fibers have fatigued. These particular fibers are the ones that will develop more strength, are more metabolically active and grow bigger! These are the three most common reasons people train – to lose weight, get bigger and get stronger! When we use this principle it also ensures good form as we stop each set before form breaks down. Also, in response to theories that fast lifting is dangerous when you run you absorb impact forces of 4-7 times body-weight! In sports we move explosively so our training should prepare you for the same!
Fast Tube by Casper
When we know this our ideas of reps change. When we look at the size principle we can ascertain that sets of 1-5 reps can actually be very conductive to hypertrophy training. In fact it may be the best way! So when designing your program, one method I have found very useful is to flip around your sets and reps.
Some examples: 3 sets of 10 becomes 10 sets of 3
3 sets of 8 becomes 8 sets of 3
2 sets of 12 becomes 12 sets of 2
The combinations here are many. When we add up the weights that we will be using in this approach it is clear that this will lead to more muscle and strength gain due to the increased volume.
Example: 3 sets of 10 at 60 kg = 1800 total kg lifted
10 sets of 3 at 100 kg = 3000 total kg lifted – a difference of 1200 kg!!
So hopefully this article has inspired you with the knowledge and confidence to change around your program. Remember, if we do the opposite of what the majority is doing, we will probably be doing things better!!
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Fast Tube by Casper
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Fast Tube by Casper
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Fast Tube by Casper
This an excellent exercise to train the core musculature in a functional standing pattern. It integrates the upper extremity to the core and the opposite lower limb. It is excellent for pushing and punching power, and maintaining the mobility of the thoracic spine.
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