Details on my upcoming book:
"Paleo Fitness for Dummies"
I would now like to make a public statement. Two, in fact. One more important than the other by a significant margin, but both still VERY important, VERY interesting.
I will start with the one of lesser importance—but lesser, mind you, only to the announcement which is to follow very closely behind it. This is not to imply that the impending announcement is by any accounts trivial or wholly uninteresting. No, in my view it still stands by itself a colossus—a St. Bernard, if you will—and only when it is seated adjacent to the subsequent announcement—say, a Bull Mastiff—does it bare the resemblance of a runty and puny and feeble sort of thing.
I have recently signed a book deal with Wiley and Sons, to furnish a “For Dummies” book. Take “For Dummies” for what it is and nothing more: a two-cent marketing ploy. This book is for folks who have been to school, I assure you.
The title, at present, will read “Paleo Fitness for Dummies”. As we approximate the release date, this is certainly subject to change, and I’m doubtless it will. But maybe it won’t. What will remain the same, however, is the substance of the thing—the essence of “Paleo Fitness.”
What has delighted me the most is the whole opportunity of it all. “Paleo Fitness” is a concept right now that can only be described as opaque. My intent is to defog it, to define it to the finest detail. While my interpretation of it is solely my own, it is a vivid one, and ultimately, one that will surely profit the masses.
If you’re willing to hear it, I’d like to tell you a little more. Please get comfortable.
Paleo fitness to me is fitness minimalism, nothing excessive, barren. It is a reversion to the fundamentals, dedicated in whole to beautiful human movement, vibrant health, and, of course, looking good. Its general air is back to basics, but at the very same time, there are frequent gusts of ingenuity—if I may be so immodest. The thesis (and I quote myself): “Any exercise program will improve in direct proportion to the number of things that can be left of out it that needn’t be there.” Said another way: “The secret to a good exercise program is to strip it down to the fewest possible parts—the fundamentals, if you will—and to leave it at that.”
This is what the book is about, keeping things uncluttered and thin. But this is not a thin book, not at all. Explaining minimalism apparently demands what is very near the maximum number of words any one book, save the Bible, can possibly hold between its two covers. The estimate, right now, is a 350-400 page behemoth. This is a tiring endeavor. But an enjoyable one.
And luckily, I have help, from the lovely Dr. Kellyann Petrucci
, the most wonderful co-author any one man could ever ask for. Dr. Kellyann, in case you didn't know, recently wrote Living Paleo for Dummies
and Boosting Immunity for Dummies
. Both of these works are tremendous, honestly two of the best Dummies books I've ever read.
A few more details…
The tentative release date is fall. But before then I will have acquired a bundle of advanced copies for giveaways. Naturally, I will give as many away to all of you on here as I possibly can. Naturally, I’d still mean a great deal to me if you ventured down to your local bookstore and bought a copy.
This book will feature programming drawn out to the farthest possible extent. That is, there will be programing for both beginning practitioners and advanced, there will be programming for those who wish to put on size, and programming for those who wish to take some off. There will be programming for the elderly, programming for the pregnant, and programming for the athlete. There is not a single population forgotten by this book. This is a strength training book. This is a metabolic training book. This is a fitness book. And this is a health book.
Inside you will find a breakdown of all the fundamental human movements, progressions towards what some would call “advanced movements”, as well as correctives and remedial drills to restore your movement to the highest achievable quality.
Yes, there will be swings, squats, presses, pull ups, one arm push-ups, hanging leg raises, snatches, pistol squats, sprints, crawling, Turkish get up, lunges, rack holds, farmer carries, chin ups, inversions, rolling, one arm one leg push-ups, L-sits, planks, and everything of the like. It’s all in there. Everything worthwhile, anyways.
I am excited to write this book for you. And I hope someday “Paleo Fitness for Dummies” sits readily on your shelf—somewhere between the works of Euclid and Socrates.
It's True, I'm Officially a "Daddy Blogger"
There it is folks. The seed has taken, and I have since become a contended slave to the processes of its ultimate manifestation. I kid, of course. The whole pregnancy thing has proven to be ever so fascinating, the machinery of it all, wholly unpredictable, variable to extremes, and at times viciously temperamental. I’m sitting here eating Paleo chili, by the way.
Her High Exaltedness Christine Suzan comes down with a new ailment seemingly on the hour—the end effect invariably the same: a whirl of violence at either one of two ends of the human anatomy. On two venerable occasions, however, both ends exploded the very same time*! I will describe this you no further. But the tales, I tell you, are all very true.
*It would be to my direct physical benefit if none of you shared this post on a public domain larger than the one we have here, or any place where Christine may be likely sniff it out. I say sniff it out, because since having been confirmed pregnant she’s come about a rather peculiar and frighteningly magnified sense of smell. I wager that she could smell out a mole before a trained terrier even caught the faintest wind of it, while congested, and at twice the distant.
What a spectacle it has been thus far! Nevertheless, I am thrilled. Electrified! Me, a daddy! Can you believe it?
Today is a very good day. The sun beams are booming in through the curtains, I’m having a baby, and Lola pooped twice already.
Kettlebell Workout of the Week: Episode 82 -
Personally, for those of you who care about my personal affairs, I eat, on the main, two meals a day.
I eat a lot of eggs. I eat a lot of bacon. And I watch a lot of Matlock.
The two former keep me fit; the latter happy.
And I think, for those of you who care about what I think—which I hope there to be at least two of you—that with only a handful of exceptions, most people’s remediable health issues could be easily remedied by following a diet that contains no unnecessary meals and by eating meals that contain no unnecessary foods.
To keep this simple, let us say that an unnecessary food is any food that does not promote a healthy gut and a healthy hormonal response. To briefly illustrate this point let us rail against Goldilocks and her imprudent taste for porridge.
Whether the porridge be too hot, too cold, or just right, I don’t give a damn, because porridge is pointless, which is to say that there is nothing worthwhile found in porridge that can’t be found elsewhere for less carbs and less calories.
I will talk more on this some other day, but not today, because I’m frankly just not in the mood to talk about porridge. What I’d like to speak on is feeding frequency, and specifically address the question of “how often should we eat?”
The answer—out of respect for brevity—is not often.
Krampus eats only once a year and seems to be in fine form
I sing the gospel of infrequent feedings and fasting, because eating frequency (how often we eat) dictates whether we age like fine wine or a bin of fruit, and if you are interested, even slightly, in self-preservation, then you ought to generally eat less; and by less I don’t always mean less calories—although that is sometimes the case—what I mean to say is less often
The evidence supports my sermons. Pay attention now to how feeding infrequently slows the aging process and promotes successful aging
. Pay closer attention even to how eating less often, not eating more often, slays body fat
and surges natural human growth hormone
Now, if the business of burning fat and building muscle intrigues you, then promises of surging growth hormone should excite you. So Pat
, you might now ask, how many meals a day is ideal
? I’ll venture the suggestion that three meals a day is serviceable
, but if you want to be like me—which is to say (INSERT YOUR OWN COMPLIMENT HERE)—then eat two. For seven bonus points, mix in a full 24 hour fast in once a week. For twenty three bonus points, follow The Birth of a Hero
Now my critics, who customarily lack any sort of intellectual decency, will cry “blasphemy(!)” from the rooftops when they hear the ringing of this tune—as most fools from the prairies do when they find themselves in over their depth.
These folk are too busy with their forks to practice any sort of intellect, and are left with no other alternative than to subscribe to conventional wisdom, which holds that if you fail to feed every twenty minutes or so, that “your metabolism will slow down.”
There is no more a fatuous delusion than this, and my advice is that the ignoramuses that sing this gospel are best served ignored, as my evidence and experience blasts their buffoonery.
It had to be done. Not sorry.
Aside from chopping fat, food abstinence may also aid in constructing muscle—if you so let it, which is to say that fasting
, even short term fasting, improves insulin sensitivity
and potentiates the muscle building mechanisms, which in itself is to say that fasting makes it possible to gain lean mass more efficiently
What is more, is that fasting and reduced meal frequency seems to encourage the growth of new brain cells
. Is this to say that there is hope yet to elevate the collective IQ of the human race above 16? This I doubt, but fasting may prove to be a useful device to ward off the odds of developing Alzheimer’s or some other form of neurological hiccup down the line.
There is a crowd, and it seems to be a growing one, that bashes fasting, and they are, for the most part, a disorderly bunch of nincompoops. I have found that those who dismiss fasting, for the most part, have done so not because fasting doesn’t work, but because they lack the discipline to make it work.
This is a common theme amongst simpletons who yet again get in over their depth—to declare anything that is beyond their depth to be simply nonsense. Nonsense I tell you.Again, thank you for reading today. I like to talk about this stuff so please drop any questions or comments you have in the comment section
A Few, Brief, but Exciting Announcements
I have some exciting new launches planned for this month, so keep your eyes peeled over the next two weeks.
I have put together a full online 21 day body transformation program (nutrition and programming) for the new year, and thanks to the results of the recent Survey Monkey that you all participated in (you did participate...didn't you?), I have begun to compile a "Best Of" mini-eBook that I plan to launch before or around Xmas.
In honor of the Christmas spirit, I would like to give away one copy of each of my new products.
For a chance to win, just leave some love in the comment section. Or some hate, if you must.
I will choose two winners at random on Sunday evening!
In her tremors she whispered, “Be somebody, Abe.”
The last five syllables ever spoken by Nancy Hanks, the mother of Abraham Lincoln.
Allow me to probe you with a quick query:
What do Leonardo da Vinci, Benjamin Franklin, Ernest Hemmingway, Albert Einstein, Peter Jennings, Frank Lloyd Wright, Thomas Edison, the Wright Brothers, Charles Darwin, Jimi Hendrix, Russell Crowe, and Abraham Lincoln all have in common?
Aside from their obvious reputations of greatness and virtuosity, they were all, to a large degree, self-educated, and self-directed learners. Many of these autodidacts were even formal education drop outs, sort of like my old friend “Fat Frankie.”
Except Fat Frankie didn’t go on and invent the light bulb, an airplane, or much of anything for that matter.
Well, wait... no.
I guess I spoke to soon.
Truth be told, Fat Frankie actually did discover that you can cook DiGiorno faster on broil, so long as you don’t mind soggy bottom pizza.
You want this... Don't you?
But I digress…
Moving back to point.
I truly believe that the perpetual desire to learn IS the interminable desire to grow and to thrive. All of the aforementioned revolutionaries clearly understood this as well, except of course, Fat Frankie, who for the most part, spends the majority of his time drinking diet soda from a straw and watching late night reruns of The Munsters.
Rationalize = "rational lies"
Stop learning and you start dying. It’s as simple as that.
I am a firm believer that the quality of life is directly correlated to our personal growth curve. The second we begin to let your growth curve level off is precisely when our god-given potential begins to depreciate.
In this musing, I’m going to make a strong case for autodidactism and present to you with an unconventional and oddly effective learning system for becoming an expert in any field of your choosing in 12 months or less.
First note that autodidactism, by definition, is self-directed learning, not learning all by yourself, or learning what somebody else tells you that you have to learn.
The big differentiation between autodidactism and formal education is that it stems from desire, not obligation. Desire, of course, is what we want to do. Obligation is what we have to do. Which do you think makes for a more effective learning experience?
Fat Frankie conceived his avant-garde pizza broiling system not at the bark of a teachers command, but through his manic desire to cut down the lag time between hunger and satiety.
So from this, one could also conclude that the art of autodidactism, or self-direct learning, is the proven path for learning and doing what you love in life… whatever that may be…
The vast majority (like the vast, vast majority) of success in my life has come from what I’ve taught myself, through my own desire to learn, not from institutional force-feedings. The funny thing is that if I actually “wanted” to learn everything I was “required” to learn in college, I now know that I still could have, and it would have been at the expense of a late charge fee at the local library, not $80,000 in student loans. In essence, I paid that $80,000 to force myself to learn material that I didn’t want to learn, only what I thought I needed to learn at the time.
Some would say that the joke’s on me for not picking a major that I enjoyed.
I think of it a little differently, however.
The way I see it, is that I paid the price of $80,000 to find out exactly what I never want to do with my life; and since then have never wasted another single second of my life trudging the path of other people’s expectations or the systems obligations.
When positioned like that, then it was an $80,000 well spent.
Before we go any further, this is not a petition against higher education. I’m not trying to talk you out of college, or convince you that your formal education, if you have one, was a waste of money. That’s for you to decide and you alone.
This is a culmination of my reflections. This is not a personal vendetta against compulsory teacher-directed learning, a topic, however, which I would consider myself eligible to speak intelligently upon having been a lifelong “A” student. Instead, I simply aim make a case for autodiactism, not against teacher-direct learning. I’ll let you all argue the latter out amongst yourselves in the comment section.
I submit that self-directed learners simply learn more and learn more deeply because they WANT to.
When you have no desire to learn, force-fed tutelage rarely sticks. You play the game, do what you gotta do to earn your marks, move on, and forget most it within a few weeks’ time.
This is known as taking a mental dump, and for the record, I know of no better cerebral laxative than federal and corporate taxation.
Redundancy and review, not true personal development, sums up the majority of my college experience. Sure enough this pony came out with a few more tricks than he went in with, but now I realize the true magnitude of the price, in terms of opportunity forgone, that I paid from walking the same old horse around the same old track for four years. My true education, and my true personal development, was a happening of its own accord.
If we take this into the context of a musical instrument, those who REALLY want to learn how to play the guitar practice often and relentlessly seek out the best instruction. It’s no different for those who REALLY want to learn accounting. Desire is desire Is desire.
Please take note of the following:
When I say “REALLY want to”, I’m talking about a deep, burning, and intrinsic desire; not just a knee-jerk inclination. There’s a difference; and a rather significant one at that.
Teacher-directed learning may get a degree, yes, but there are better (and cheaper) ways to learn.
Formal education may get you a job, yes, but there is so much more to that when it comes to living your life.
Jim Rohn, renowned business philosopher, once stated that formal education will make you a living, but self-education will make you a fortune.
With that being said, I present to you Pat Flynn’s 8-step system for obtaining the equivalent of a Master’s degree in whatever you want, in 1/6 the time, and for less than the cost of dinner at Applebee’s. Now you can't beat that with a stick!
Your ability depends upon your desire to learn. There is no shortage of willingness to learn in this world, only a shortage (or better yet misallocation) of desire; the latter of which is a fundamental in the art of winning. A lack of internal drive endorses failure.
So, before we get into any of the methodologies of becoming an expert, you first have to WANT to become an expert. I am not the one to tell you WHAT you should want, only that you SHOULD want something!
For many folks, the desire and passion for making money, and all that they believe money can bring will be a common starting ground. And there’s nothing wrong with that. Again, I’m not telling you that there are any right or wrong desires, only that you MUST have a desire; otherwise you’re just wasting your time.
The next step in your journey towards mastery is a full commitment on your part to reading one book a month, on the subject matter of your choice, over the course of one year. Preferably start with the “classics” and the works from the men and women who are considered “the masters”.
Please don’t waste your time with “the trash”. Just because you might find a few crumbles of bread in the garbage can doesn’t mean you should go looking there.
And I don’t want to hear that this is too difficult. If you believe it’s too difficult, then you lack true desire and must regress.
To make this as painless as possible for all you “non-readers” out there, I highly suggest that you ritualize your reading sessions. For me, I commit to reading for one hour every night before I got to bed. No exceptions.
An under-read brain still has the absorbency of a dry and hungry sponge; but it ain’t gonna wet itself.
Sure, it's no Harvard. But it gets the job done.
The average American spends approximately three hours in their car every day.
That equates (roughly) to 45 days or 1095 hours a year.
And if you’re like most people, that’s 45 days of completely wasted time.
While he may be funny, Howard Stern provides zero utility towards your personal development or status as an “expert”.
To waste 1095 hours of your time (which you’ll never get back mind you) a year is both unacceptable and ignorant, and must be put to an end.
While I may not be able to free you from your daily commutes, I can help you make better use of that time.
Introducing Automobile University, where all students are accepted (regardless of their SAT scores or their financial upbringing), and the only rules, are those of the road!
Yes, I’m asking you to quite literally transform your car into a rolling university through the Investment of auditory learning programs (for obvious reasons, written materials are out of the question). It may sound like personal heresy, but I’m evening giving you permission to turn off AC/DC, in exchange for a recorded lecture. Chances are you’ve got Hells Bells memorized by now. Time to learn something new.
Invest in as many auditory learning programs on your subject matter as possible (lectures, seminars, workshops, etc) and listen to them every time you are in your vehicle. This simple tweak will transform a mindless, time-sucking commute into daily enlightenments and accelerate your personal development.
Everybody poops. So why not make the holiest of holy rituals an invaluable learning experience? Stuff your bathroom full of journals, books, magazines, and articles on the subject matter of your choice.
Unless you’re unusually stopped up, just about anyone can conquer any publication in a matter of days, so long as you commit to a few pages every time you plop your hambone down on the pot.
Go ahead. Take your time. “They” can wait.
Again, autodidactism does not mean you have to go it alone, it just means that you’re learning is self-directed. It would greatly behoove you to make friends with somebody already knows a lot more on the subject matter than you do. If you have trouble making friends, then hire a mentor.
Just trust me on this one; a good mentor is worth every penny.
No matter what you wish to become an expert in, chances are there are already multiple experts in that field that are already out and about offering lectures, seminars, and/or workshops. GO TO THEM! Not only to learn, but to pick brains like a monkey does fleas!
If you currently lack the financial wherewithal, don’t sweat it, there’s still a very viable option…
Everything that you need to succeed is already out there. Everything that you could ever possibly want to learn about anything is readily available, and for the most part, it’s all FREE! Lack of finances is no longer a valid excuse. Truth be told, it never was.
The sermons, the lectures, the seminars, the books, the mentors, the magazines, the podcasts, the journals, the coaches, are all ready for the taking.
Yet less than 3% of the population has a library card.
This proves once again, that there’s plenty of room at the top. All you have to do, is be willing to make the climb.
Go get a freaking library card.
And no, they don't deliver!
You didn't think that I was going to let you go become an expert without inserting at least ONE shameless product plug did you?Fitter, Happier, More Productive is an "all you can eat buffet in aggressive living". Many of the philosophies that I have shared with you in this post today are elaborated upon inside FHmP.Time to get the book and start the change! CLICK HERE!Please be sure to leave some love in the comment section, along with any questions or concerns!If you enjoyed this post, please "like" and share it with your friends!
The Ultimate How To:
Put on a TON of Muscle
Not Get Fat
and Live Life Like a "God-King" Guide
Can YOU Get BIG with Kettlebells?!?
The answer is undoubtedly yes.
But remember, the kettlebell is simply a tool. What matters is how you utilize that tool, and the truth is that folks just aren't realizing the full potential of double kettlebell training for it's ability to tack on lean, dense, and functional muscle mass. The Prometheus Protocol has outlined exactly everything that you need to do in order to tack on 20lbs or more of rock hard muscle mass in 90 days or less. No more confusion. No BS. Just what works for serious muscle hypertrophy in the least amount of time possible.
You Will Find:
- The 3 most critical errors that folks make when trying to put on muscle mass, how they are drastically hindering your progress, and what you can do to correct them.
- The 5 holy commandments that you MUST follow in order to put on the absolute most amount of clean, dense, functional muscle mass in the least amount of time possible, and with the least amount of effort required.
- The entire Prometheus Protocol training regimen designed to tack 20lbs or more of rock hard muscle mass onto your frame in 90 days or less.
- Exactly how and when to eat in order to put on an outrageous amount of clean muscle mass with minimum fat gain. (NOTE: It is highly probably that you will find this approach quite unconventional, yet ridiculously effective)
Learn How To:
- Utilize the FOUR Weapons of MASS CONSTRUCTION
(The Deadlift, The Double Kettlebell Front Squat, The Weighted Dip, and The Double Kettlebell Clean and Press) to add twenty pounds or more of functional muscle mass in 90 days or less.
- Implement a "tactical fast" in order to stimulate an optimum hormonal response conducive for SERIOUS muscle construction with zero fat gain.
- Truly live the life of a "god-king", because bigger, in this case, is certainly better!
Invest in the Prometheus Protocol Today and
Pay What You Want!
The God-King Bundle Package
Say WHAT?!? How is the "bundle package" less than the "non-bundle-package"? What sort of trickery is this???Behold! The Ultimate God-King Bundle Package for only $1.97. Trickery? Absolutely Not!Rather this is an incentive for all of you to try out our SuperHero Development Program for FREE for the first entire month!
That alone is a super freaking value, yours free of course when you invest in the God-King Bundle Package!If the first month free of the SuperHero Development Program (which you can cancel at ANY time) and the entire Prometheus Protocol aren't enough to have you investing immediately into the God-King Bungle Package, these other FREE bonuses included within the God-King Bundle Package will surely do the trick!
- FREE BONUS #1: Instructional video report series explaining the Prometheus Protocol, the Bare Minimum Principle, the Ninety Day Prometheus Protocol Challenge, and the five Holy Commandments that you must follow in order to tack on the most amount of muscle mass possible!
- FREE Bonus #2: Our Metabolic Reset Accountability Journal (a $14.95 value) in order for you to log everything you that put into your mouth to ensure that you consume an adequate amount of calories to put on the maximum amount of muscle mass. Remember "what get's measured, gets managed".
- Free Bonus #3: A Chance to win your very own, highly valued, exceptionally rare, Chronicles of Strength T-Shirt! (We will select 5 winners at random to receive this incredibly esteemed and priceless garment.) - For a glimpse, you can catch me wearing the Chronicles T-Shirt HERE
YES, Pat, I want to invest in the
God-King Bundle Package Today!
GIVE IT TO ME NOW!!
The Prometheus Protocol
- The entire Prometheus Protocol eBook laying out exactly what you need to do in order to tack on 20lbs or more of functional muscle mass in 90 days or less.
- Instructional video report series explaining the Prometheus Protocol, the Bare Minimum Principle, the Ninety Day Prometheus Protocol Challenge, and the five Holy Commandments that you must follow in order to tack on the most amount of muscle mass possible!
YES! Give me the Prometheus Protocol RIGHT NOW!
The Prometheus Protocol 90 Day Challenge
Your mission, should you choose to accept it,
is to tack on the absolute most amount of clean muscle mass possible over the next ninety days following the Prometheus Protocol.Here are the rules, if you wish to compete for a shot at glory, fame, and a lifetime subscription to our SuperHero Development Program
along with a host of other goodies (listed below).1. Email me directly at HardstyleKettlebells@yahoo.com with the subject line of "Prometheus Challenge"
. Tell me your name and that you want to be a part of this challenge.2. Give me yo pics and yo stats - Not just taking anyone's "word" for it. You'll need to get into your skivvies and take some before pics.
One profile pic (that's from the side) and one frontal pic (thats from...well, the front). Sure, you can flex... don't be shy.... I will also need your current height and weight. If you have any questions about this, please make them known in the email.3. You must email my by Friday, April 13th to be eligible. As the official challenge will begin on Monday, April 16th.What the Winner Gets:
Why YOU Should Take the 90-Day Prometheus Challenge:Aside from the host of potential goodies that you can win, taking on this challenge will help you to commit towards success!
- A lifetime subscription to our SuperHero Development Program
- Our ENTIRE eBook collection
- The highly esteemed and incredibly rare Chronicles of Strength T-Shirt
- Free publicity! An entire blog post dedicated entirely to the winner and his/her success story, a link back to his/her site. Fame, glory, and life as a god-king!
Telling someone else that you are going to do something will suddenly and drastically amplify your motivation and level of commitment, do not underestimate the power of this when it comes to achieving your goals! We have put this challenge together for YOU
, and to ensure that you do put on the absolute most amount of muscle mass in the least amount of time possible
, so please take FULL advantage of this opportunity. Accountability is a rare thing these days, and we are offering it to you for FREE.Let the games begin!Please post any questions, comments, or concerns you may have in the comment section below. Or just leave some love :D
T-L Junction Whats Yer Function
Here's a two minute mobility drill used to assess/improve T-spine mobility and stability at your t-l junction. Enjoy and post any questions below!
You CAN put on size with kettlebells. There is no debate about that. But remember, the kettlebell is simply a tool. And in some cases, certain tools may be more effective than others. In a lot of cases, people are simply unable to realize this, which makes them a tool.
So what I’m going to present to you today, is the most effective and efficient way to put on size with kettlebells,if that is what you so desire.
And yes, it is possible to be effective while being inefficient and vice versa.
Effectiveness relates to doing the things that get you closer to your goals and efficiency is about performing a given task in the most economical manner possible (or putting forth the minimum time and effort required completing a given task. Remember the bare minimum rule?)
Don’t be the loser that is incredibly efficient at being ineffective. That’s just silly.
Now realize that when it comes to putting on size, just because you feel like you can do more doesn’t mean that you should! Too often, the biggest mistake that folks make when it comes to trying to add some mass onto their frame, is that they simply do too much. Remember, it’s not about how hard or how often you train, but rather how smart you train, and how efficiently and effectively you are able to recover.
With the Prometheus Protocol, we have undoubtedly subscribed to the “less is more” philosophy.
Except when it comes to eating; where more is certainly more. :)
Here is what you will need for the Prometheus protocol:
1. Two Relatively Heavy Kettlebells
2. 2 Days a Week to Dedicate to Training
3. Stock Options in Chipotle
The Prometheus Protocol may very well be the simplest program you will ever follow, as it requires you to train only 2 days a week. Need I remind you however that simple rarely equals easy?
When it comes to putting on size our goal is to elicit a maximal hormonal response (particularly growth hormone, testosterone, and IGF-1).
We will utilize two of the biggest compound kettlebell movements for this:
1. The Double Kettlebell Front Squat
2. The Double Kettlebell Clean and Press
Between these two movements, just about every single muscle group in your body will be taxed. Both of these exercises are exceptionally high in neuromuscular activation, and when loaded with an appropriate amount of weight, will indeed elicit quite a remarkable hormonal response.
The program itself as I mentioned earlier only has you training two days a week. DO NOT TRAIN ON CONSECUTIVE DAYS OF THE WEEK! Please allow for at least two days of rest in between each training session.
I do not care whether you perform your sets of front squats or double clean and press first, only that you complete the prescribed amount of sets and reps which are as follows:
Double Clean and Press – 10 sets x 5 reps @ 60-80% of your 1 rep max
Double Kettlebell Front Squat – 10 sets of 5 reps @ 60-80% of your 1 rep max
It’s no mystery that you need to move heavy weight around to put on size. But in order to achieve the best response for muscle hypertrophy we must use a tactical mix of volume, density, and intensity.
Here are the rules:
1. Rest periods between sets should be between 60-120 seconds
2. Use a weight that is between 60-80% of your one rep max. It goes without saying (except for the fact that I’m saying it…) that you should use the heaviest weight you possibly can so long as you are still able to hit the required of reps and keep your rest periods under 120 seconds.
3. If done correctly, each training session should take NO longer than 30-40 minutes.
Now let’s talk about food, because you are going to need a lot of it.
Now the goal of the Prometheus Protocol is to put clean size on you, not to make you an amorphous lard-ass. Follow these rules in order maximize muscle gain, and minimize fat gain.
1. Eat only low glycemic carbohydrate sources. You do not need insulin to be oozing out of your eyeballs and fingernails for you to put on size, only an adequate caloric surplus. And yes, even post workout you do not need simple carbs, as insulin is already at peak sensitivity. Your pancreas will thank you later. (Chipotle burrito bowls are my preferred weapon of choice - brown rice, black beans, chicken, salsa, cheese, and guacamole)
2. Consume a quick digesting protein source (such as whey protein) 30 minutes post workout, and then eat a meal of protein and carbs 60 minutes post workout to replenish muscle glycogen.
3. Eat often and to the point of discomfort. I’m not joking.
4. Fast once a week for 24 hours. Nothing but water, green tea, and/or black coffee. This will not only help to minimize fat gain and allow for an increase in both growth hormone pulse frequency and amplitude, but will also ensure that protein up-take doesn’t down-regulate.
Follow all of the rules that I have presented and I DARE YOU to NOT put on size with the Prometheus Protocol.
Please post any questions you may have in the comment section.
Two Minute To-Do Mobility Drill
We typically reserve the Two Minute To-Do drills for our newsletter subscribers(which if you aren't on our newsletter then you are missing out on a TON of great content - check out these seven SUPER COMPELLING reason to subscribe!
- you'll even get a free ebook out of it!), but this one I feel is of such worth that I just need to share it with everyone. The goal of this weeks Two Minute To-Do is to spend two minutes in the squat position practicing hip rotations. Below is the video. Enjoy. And please post any of your favorite hip mobility drills in the comment section below
Introducing the Karma Wheel of Fortune!You know, it's really not fair. We all know we're supposed to be "good people", but being bad is often a lot more fun!
And aside from the whole karma thing, there usually isn't a whole lot out there to help keep us motivated to do the right thing...Well, the Chronicles of Strength is here to help you restore your Karmic chain and prove that it does pay to do the right thing!
Martin Luther King Jr. once claimed that the universe tends to lean towards the side of justice.It's time to put that to the test, by allowing you to pay whatever the freak you want for the
brand newFireside Chat with Dr. Charlie Weingroff.Now before we get into the details of how this game is played, let me first tell you just a little bit of what you can expect to find answers to in this hour-long interview with Dr. Charlie Weingroff:
The Fireside Chat with Dr. Charlie Weingroff could easily be priced well over $99 for the vast amount of rare and valuable information presented within, but instead we are going to take a bit of a different approach with this one and give you the ability to put some good karma into the bank.We're going to let you pay what you want to pay for this.But in order to help you do the right thing, we're going to provide some "karmic incentives". Some of you may think, "Well, aren't I just really paying for the additional 'karmic incentives'?"
- General Physical Preparedness vs. Specific Physical Preparedness - Which is more crucial for athletic development and why
- Dynamic Neuromuscular Stabilization (DNS) - What it is, why it's important,and how Dr. Weingroff uses it in his practice
- The concept of joint centration and how training from a centrated position will make you a stronger and more functional athlete
- How Dr. Weingroff utilizes kettlebells in his own practice, as well as with his athletes
- Dr. Charlie Weingroff's approach to mobility and flexibility and why "just stretching" is rarely the answer
- Why everyone is "open-minded" until they've found out that they've been doing everything wrong
You mean like buying Karma?? Well, that's just poppycock!Sure, you could think of it like that. Or you could think of it the right way, which is that you are simply reaping the positive consequences of good Karma
! Remember, we really just put these incentives together in order to help you restore a positive balance to your karmic chain. That's all. Really... :DThe game is simple, folks - You make the decision, you pay the scrilla, and you get the Karma (and potentially a helluva lot more, depending on the amount of scrilla)!Happy bidding!Oh, and by the way - there are ONLY FIVE ultimate enlightenment packages available. So you better act quickly if you want to guarantee that you don't suffer the unfortunate fate of becoming eternally trapped in the cycle of rebirth.
That'd be a major, major bummer.
The Ultimate Enlightenment Package - $527
Along with the invaluable Fireside Chat with Dr. Charlie Weingroff (a $99 value), we are offering the following Karmic Incentives: Karmic Incentive #1
– VIP Package to the Athletic Enhancement Seminar
with Doctor Charlie Weingroff
, which includes admittance to the entire seminar, an FMS screen from Dr. Charlie Weingroff, and a night out networking and socializing with the best of the best in the strength and conditioning industry
(total value = truly priceless, but for the sake of quantification $499) Karmic Incentive #2
– Every single Chronicles of Strength eBook known to man, including The Birth of a Hero (total value = $78) Karmic Incentive #3
– Two thirty-minute coaching calls with Pat Flynn and Som Sikdar, regarding either technique, coaching tips, or marketing help (total value = $100 x 2 = $200) Karmic Incentive #4
– One year subscription to the SuperHero Development Program
(total value = 12 months x $9 = $108) Karmic Incentive #5
– One Hundred Million Positive Karma Bonus Points and Four Big Thumbs Up. No chance of being trapped in the cycle of rebirth. Total Value of Enlightenment Package = 99 + 499 + 79 + 200 + 108 = $995 Super Bonus Karmic Incentive #6
– 20% off Dr. Charlie Weingroff’s Training = Rehab, Rehab = Training
six-piece DVD set when you purchase it at the seminar!
Click Subscribe to Invest in the
Ultimate Enlightenment Package Today!
The Awakening Package - $209
Along with the Invaluable Fireside Chat with Dr. Charlie Weingroff, we are offering the following karmic incentives with the awakening package:
Karmic Incentive #1 – One ticket to the Athletic Enhancement Seminar with Dr. Charlie Weingroff in Exton, PA on June 3rd. (total value = $199)
Karmic Incentive #2 – The Birth of a Hero eBook ( total value = $29)
Karmic Incentive #3 -3 months of the SuperHero Development Program
(total value = 3 months x $9 = $27)
Karmic Incentive #4 – Very high probability you won’t spend eternity stuck in the cycle of rebirth. No guarantees, but the odds are in your favor.
Total Value of Awakening Package = 99 + 199 + 29 + 27 = $343
Click Subscribe to Invest in the
Awakening Package Today!
The Meditation Package - $7
Along with the exclusive Fireside Chat with Dr. Charlie Weingroff you get an undisclosed super secret karmic bonus.
We aren’t going to tell you what it is.
Then it wouldn’t be an undisclosed super secret karmic bonus.
It would just be a karmic bonus.
And no, it’s not a ticket to the seminar.
Total Value = $99 + ?? Secret Bonus ?? = ??? (at least $99!!).
There may be hope for you, but it’s starting to look a bit grim…
Click Subscribe to Invest in the
Meditation Package Today!
The Trapped in the Cycle of Rebirth (aka the "I'm a Severe Cheap Ass" Package) Package - $0
Monetarily you can’t beat this package, since you get The Fireside Chat with Dr. Charlie Weingroff (a $99 value) for free. Just note that the unquantifiable expense of spending an eternity trapped in the cycle of rebirth far outweighs the pain of any initial cash outflow.
And just out of pity, we will still give you a free one month subscription to the SuperHero Development Program (again which you can opt out of at anytime if you so wish to continue traveling down the path of bad karma).
Fill Out the Form Below to Get a Bunch of GREAT CONTENT for FREE and to Confirm That You Are a Cheap Ass
Moving on.For this week's technique critique we have our friend
Rambo who is currently training for his RKC. Rambo has done a more than stellar job training around nagging injuries and not losing sight of his goal. Let's see if we can help him out with his front squat.I'm going to do things a bit different this time and hold my critique until after the first three comments, so please give Rambo your most valuable feedback!Remember, if you want to be on technique critique, shoot me an email at Hardstylekettlebells@yahoo.com with the subject line of "technique critique"
I was once told that snatching fitness is snatching fitness. I disagree wholeheartedly
. The kettlebell snatch is a technique, even more so it is an expression of one’s strength and conditioning
. Sure, you can condition yourself with the kettlebell snatch to complete the five minute kettlebell snatch test (100 reps in less than five minutes: males must use a 53lb kettlebell and females must use a 35lb kettlebell), but why use a spoon to dig a whole when you can use a shovel, or better yet a back-hoe.
I have never prepped myself or any of my clients for the snatch test with endless amount of snatching or swings. Again, I approach the snatch (specifically the snatch test) as an expression of how well I have been able to condition those who I am working with.
My approach is simple and I feel that most will be able to see how beautifully logical by the end of this post. And as I have always claimed, the proof is in the pudding.
Tonight, we eat pudding... In Hell!Alright, maybe not that extreme...
For strength purposes, I stick with the big lifts. Heavy front squats, deadlifts, etc. Think of it this way.. Would it be easier for someone who can snatch the beast (106lb) kettlebell for even one rep to complete the snatch test, then it would be for someone who can snatch the 24kg (53lb) kettlebell for ten reps? My money is on the beast snatcher. Stronger is always stronger.
For cardiovascular purposes, I opt for metabolic conditioning via kettlebell complexes (check out my metabolic conditioning eBook for tons of prime examples)
. This way one improves the efficiency of all of their metabolic pathways/energy systems.
You think the snatch test is bad now? Spend a few weeks working sets of the MahFahKa or Great Destroyer Complex and you may even wish to start utilizing the snatch test as your daily warm up
Haha very funny right?
I’m not kidding.
So if you want to destroy the snatch test, first get stronger. Lift heavy weight. Then subject yourself to heavy metabolic conditioning to develop iron lung stamina. Finally, perfect your kettlebell snatch technique. Add all of the aforementioned elements together and you have one hell of a proven formula to dominate the snatch test.
Each of the people below, including myself, have gone from having zero kettlebell experience, to crushing the snatch test within 3 months
utilizing this approach.Expect more soon.Enjoy! And don't forget to post your questions and comments below!
Objective: The physical augmentation of five human guinea pigs - To have them undergo a drastic aesthetic transformation while simultaneously enhancing performance.
Method: Force Velocity Training Protocol coupled with the Concentrated Carb Dosing Regimen. 4 Week cycles.
Prescribed Modus Operandi: Adherence to the strict training protocol and nutritional regimen. Weekly food and training journals along with Bi-weekly progress reports, measurements, and photographs.
Introducing the Test Subjects:
My name is Thomas, I am a 26 year old personal trainer that works/lives in downtown Chicago.I started getting into weight training I was 18,this was also the year I started doing local pro wrestling shows.Spent the next few years competing on shows under the tutelage of world traveled wrestler @theChrisHero. In that time I competed in 12 states and 3 different countries in including a 2 weeks tour of Australia in 2008.It was also in 2008 I decided I wanted to look into becoming a personal trainer seeing that the schedule is tailor made for a pro wrestler.Got my first training job in November of 2008 and was instantly hooked.Everyday I would research new exercises,pieces of equipment and different protocols for training.This is how I first learned of kettlebells and even though I wasn't a natural with them at first,I was hooked. Current certs I have are NESTA,HKC,FMS,and IHP MMA-SC. Most of my training now is different metabolic circuits with kettlebells,trx,trx rip trainer,and Hyperwear's sandbells.The main thing I'm training for right now is the RKC in Chicago this September.So I've been working very hard on the 6 RKC movements and overall grip/pulling strength.I'm very confident this program will help with all of these things.Other than that I'm just looking to get stronger and move better,two things Pat know a lot about.Feel free to follow me on twitter @trk485
My name is Deanna Perry, I’ve recently turned 22 and am originally from the Poconos. I am a graduate from West Chester University School of Music with a degree in music education. I have a major in Saxophone and a minor in piano. As a 20 year old, I was on the verge of 300lbs and was miserable in my own skin. In the past year and a half I made the decision to change my life and take control of my health. It all started last April with being calorie conscious, and when I started getting results I began to do some research and started to work out. At first I could barely run around my block once (which is a little over a mile) but I kept trying and added on some fitness dvds. When I got back to school in the fall I had lost about 70lbs and was determined to keep it off. At West Chester I decided to try the Kettlebell class with Pat Flynn and quickly discovered the passion I had for Kettlebells and how much I enjoyed the workout. My greatest successes thus far in my “quest for health” is losing over 100lbs in over a year and completing a 5k in less then 26 minutes. Although I have had some success, I have had my share of failures including plateauing and making some wrong decisions when it comes to what to eat. Eating right and working out is a decision that is to be made every single morning and I intend to stick with it. My short-term goals are to stay motivated and always give 110%, if you get sick then you pushed hard enough. As well as losing about 20 more pounds to reach my “goal size.” My long-term goal is to continue this “quest for health” forever. Being healthy is not a diet, it’s a lifestyle, and I hope that I have the strength and determination to continue with it forever.
My name is Danielle. I am a Dental Hygienist. I grew up in Pittsburgh, PA. I was an athlete in middleschool and highschool. I played volleyball and softball. I also played volleyball my freshman year of college. Then I transfered to the universit of pittsburgh where I entered their dental hygiene program. I quit playing sports and became extrememly sedentary. With never having established good eating habbits I began gaining weight rapidly. from 18 to 23 I managed to gain about 100 lbs. My top weight was 283. I am now 177 lbs. I work out 6 days a week. Typically 3-4 days of kettlebells, and volleyball and swimming on my off days. I am training for my rkc in september. I am stuck at a plateau of weight loss. My lowest was 155 about 2 years ago. I trained for and competed in an olympic triathalon. I was about one size clothing smaller than I am right now. My goal is to get down to a size pant, I am currently a 12. I would also like to get my body weight low enough that I can perform full chin ups. I am really excited to start this new program!
I am a 30 year old Pre-Med/Psychology student at West Chester University, as well as a Certifed Yoga Instructor. In my early twenties I gained fifty pounds, and upon finally owning up to that fact at the age of 25, I started with a personal trainer. With a combination of weight training, diet modification and cardio (as well as being introduced to yoga), I lost all of the weight quickly and have kept it off to date.
I enjoy yoga, running, hiking, dancing (especially Swing and Latin styles), climbing.....really anything that keeps me active. I also love to sing, and am currently singing with a band in the area.
I love to be challenged, but my weakness is that sometimes, when left to my own devices, I don't challenge myself enough. This is partially due to not always knowing how to progress (when to lift what and how much, etc.). There are so many schools of thought regarding when and how to eat and work out that it's easy for me to get lost in it all. Despite my current efforts, definition in certain areas of my body (especially my abdomen) have hit a plateau. I want to prove the plateau wrong.
My fitness goals are to improve my strength, stamina and muscle definition, but just as importantly, to continue challenging and bettering myself, physically and mentally.
My name is Jason, and I'm a 26 year old male from the San Francisco Bay Area. I'm currently 6'2" and 195 pounds with a 37" waist and 44" chest.I've applied to be a guneia pig for this program beacuse I'd like to get to 6 or 7% bodyfat while gaining athletic fitness. My whole life I've either been overweight or obese (but mostly obese). During high school I was playing football and I weighed a hefty 280 pounds wearing size 42" jeans. At that point I stopped weighing myself but I continued to gain more weight; and I wouldn't be surprised if I was flirting with the 300 pound mark. Before college I went on a "diet" where I ate 1 cup of white rice every day and ran 1 mile every morning and evening until I was down to 250. I lasted about 6 weeks before I quit. During college, I picked up a bodybuilding diet and doing bodybuilding type stuff. I did the basics, incline bench presses, squats, and deadlifts with a few isolated lifts. That got me down to 220 where I was stuck for several years. Recently I've tapered down to 195 thanks to a 6 month stint with AmeriCorp in Alaska (awesome time, I highly reccomend it!) and my stay in Hawaii where I was too poor to afford the proper amount of food and had to bicycle 25 miles to and from the nearest grocery store, and I went every other day. Currently I swing kettlebells with turkish get ups and do pull-ups, push ups and dips between chairs. My background in athletics: In high school I played football, in college I did bodybuilding and brazilian jiu jitsu, since college I've gotten around town riding a 9 speed road bike (which I love!) and used to cycle 20 miles a day @ 17 MPH (averaged by my cyclometer). Currently I'm into indoor rock climbing, and go bouldering about once every 10 days. I also do some backpacking and it's a dream of mine to hike the Pacific Crest Trail from Mexico to Canada in one straight shot. My #1 goal for a long time has been (and still is) to get to 6% bodyfat, I'd also like to improve my rock climbing abilities, run a 7 minute mile, complete the RKC challenges and do one legged squats and 1 arm push ups. By accomplishing all this I'd gain better fitness, stamina, and look pretty damn good when I'm naked! Thank you, and I look forward to sharing my results with you all!Jason
My name is Giovanna and I`m 48 years old ( 49 in 2 months ).
I`m Italian, I live in Roscoe Illinois, where we moved 6 years ago.
Sport has always been a passion of mine and I`ve been very active for
most of my life: I`ve practiced fencing, skiing, cross country skiing,
rock climbing and mountain biking.
In 2007 I discovered kettlebells and they quickly became my passion.
I started training on my own in the basement to get ready for RKC I.
In 2009 I became certified RKC II and in 2010 I attended the CK-FMS.
In January 2011 I opened a small strength facility in Roscoe.
I'm interested in this program because I want to see the impact that this training protocol combined with this diet will have on myself, both in terms of energy level and of body composition.
Where Do We Go From Here?
The test subjects will begin their regimen shortly. I will be posting updates often. Be sure to share your words of encouragement with them in the comment section as well as on the colloquium!
Until then, enjoy these hellish metcon complexes. Best served with a vomit bag.
First a public announcement:The At Home Performance Fitness eCourse is now Live!Question:: Why did we decide to launch an online fitness correspondence course?Answer: Because we wanted to provide solutions to the three biggest problems as to why people fail to succeed when it comes to their health and fitness goals, which include:1. Not having the knowledge to construct a program that will meet their needs2. Lacking a plan of action to put all of the components of a program together3. Not having a support structure to keep you motivated and accountable.What the eCourse offers are three solutions to these common problemsSolution 1. We have developed a comprehensive program that can be tailored to just about anyone's goals.Solution 2. We roll the program out to you in a structured, straight forward, and effective way that is clear and easy to follow
.Solution 3. We will keep in regular contact with you in order to help monitor your progress, keep you motivated,
and stay on trackTo enroll in the or course, or to just get more information click here
or comment below!Here are a few sample complexes from one of our routines. You can expect many great, challenging complexes like this in the eCourse which are fantastic for metabolic conditioning and hacking off body fat
Hey (Guinea) Pig Piggy Pig Pig Pig
Self experimentation has been a hobby of mine for sometime.
Statement: "Everybody is different".
Question: Do you believe that?
My Answer: To an extent I do, and is why I attribute self-experimentation to a lot of my success.
And In order to find out what will work for you, you're going to have to be willing to experiment.
Let's clear the air. Self-experimentation is not hopping from diet to diet, or from fitness trend to fitness trend. A true self-experiment, in order to be effective and worth your time, must be carefully planned and controlled.
The first step is to find a testable hypothesis that interests you. Let's keep this fairly simple...
Say you read a claim from your favorite blog (cough chroniclesofstrength cough) that states how a diet relatively low in carbs, moderately high in protein, and moderately high in fat may be the best way to hack off body fat while preserving lean muscle. Certainly a testable hypothesis, and an interesting one at that. So how would you go about conducting a self-experiment to find out whether or not this type feeding is indeed effective for you in terms of fat loss and preserving lean muscle?
The second step is to consider all variables that may effect the outcome, which in this example are quite a few, including but not limited to: diet (the variable we want to change, exercise habits, sleeping habits, stress levels, etc.
Ceteris Paribus is Latin for " All else constant".
If you are going to conduct a self-experiment, then you first must decide what variable it is you are going to change and how you are going to monitor the effects over time. But in order to examine such potential changes successfully and to arrive at an accurate conclusion, then you must keep all other variables constant.
For example; say you want to go ahead and monitor the effects of following a relatively low carb diet for three months. Over the aforementioned time period you are going to record everything that goes into your mouth, take weekly photos, and have your body fat measured by a bod pod bi-weekly.
Now in order to target solely the effects of following a low carb diet as accurately as possible (there will always be some unavoidable error), then you must hold all the other variables that may have an effect on the outcome constant.
How do you know if your conclusion is accurate at the end of the experiment if you changed your workout routine and sleep habits as well? You won't!
So before you begin any self-experiment, write down all of the variables in your life right now that you think may have an effect on the outcome. Choose one variable to alter, and be sure to keep all else constant.
Duration of Self - Experiments and Examples
In order to get the most out of a self-experiment, you must be committed to it for an adequate amount of time.
For me, I give at least three months to any given undertaking. This is the minimum amount of time I would recommend for just about any experiment related to nutrition or fitness.
Here are a few of the following nutritional self-experiments that I've conducted in the past and my findings along with them.
1. The Warrior Diet -I followed the Warrior Diet for a little over four months. During the day I opted mostly for a water fast, occasionally I would have a grapefruit or some sort of other low glycemic fruit or veggie, but nothing substantial. I would overeat at night, consuming upward of 3000 calories during this time.
My conclusion: The warrior diet certainly promotes a sense of alertness and higher levels of adrenaline throughout the day. I lost a substantial amount of weight (10lb), both body fat and some muscle mass. My appearance was quite sinewy and lean, but lacked fullness (this is actually when I filmed my "secret to great abs" youtube video which I feel I look quite frail in). My workouts however felt strong, but my strength gains were nothing to boast about while on the warrior diet. I was able to maintain a high level of conditioning however.
2. Low Carb Diet - Almost immediately after the warrior diet I then conducted a low carb (ketogenic diet) experiment. I dropped my carb intake to less than 20% of my daily caloric intake. During this time I ate substantial amounts of red meat, eggs, olive oil, etc.
My conclusion: The adaptation into a ketogenic state is pure misery, but once I got through it, my energy levels throughout the day were always constant. My bodyfat levels dropped substantially, well into the single digits, yet I was able to maintain a significant amount of muscle mass. I actually gained the weight back that I lost from the warrior diet. My strength gains were good, but not great. But my endurance was fantastic, which I certainly attribute to my body using fat as it's primary fuel source. To this day, I still follow a diet relatively low in carbohydrates because of how convinced I am of it's effectiveness for me.
3. Eat Stop Eat - This is my current and on going self-experiment. Once a week, I must fast for 24 hours. So far, it has been going quite well. I am three weeks in, yet there are still no tangible results. My weight again fluctuated two pounds this week, but again as of now, such a change is immaterial and insignificant. Strength gains however are still coming along as they were prior to following ESE, so I have noticed no negative side effects there. The picture below was taken today; again no noticeable aesthetic differences yet.
As for self-experimentation when it comes to training, I have plenty of those as well, but I'll save most for a later time...Here are two of my more worthwhile findings:1. Metabolic Conditioning - I explain metabolic conditioning in my eBook; but to put it simply, it is when you simultaneously engage the cardiovascular and the muscular systems. When I perform metabolic conditioning, I typically opt for kettlebells
as my tool of choice.My conclusion: Nothing keeps me as ripped as metabolic conditioning, especially through the use of kettlebell complexes and when coupled with a relatively low carb lifestyle. I have tried just about everything when it comes to "fat loss" protocols, and what I can conclude, is that for me at least: the higher the misery index, then the great the fat loss results.
True metabolic conditioning is absolute hell; as you should all be well aware of by now if you have given my Kettlebell Complex eBook
a go. But the benefit of fat loss is only one perk of metabolic conditioning. My overall conditioning has never been better. On a whim, I recently gave the secret service snatch test a go, and got in my 200 reps with time to spare. I attribute my ability to do this, due to the amount of metabolic conditioning I perform.
2. Aerobics - Running on the treadmill was one of the things that I used to do the most of during my high school years. I would typically run 2 to 5 miles per day, 5 to 6 days a week.
My conclusion: Aerobics did help me to initially lose weight (but at the time I was pretty overweight), but the results quickly plateaued; even as I switched forms of aerobics from running on the treadmill to cycling outside. But overall, I would certainly recommend aerobics over doing nothing, but for me it is nowhere near as effective as heavy weight training and metabolic conditioning for fat loss and conditioning. I no longer do any sort of aerobic training by itself, with the exception of a light recovery jog every now and then.
3. Power to the People Approach - This approach to strength training implements feed-forward tension techniques, low rep sets, and adequate amounts of rest between sets and tactical periodization. To simply even further, you make Strength gains through "practice", rather than "working out".
My conclusion: I was not always a fan of Pavel Tsatsouline. But like anything else, he made claims, and I decided to put them to the test. Around the time I discovered Pavel, I was reading some works by many other strength authors as well, but Pavel's caught my attention the most, as it seemed to me at the time to be the most unconventional and old school type of training that I was looking for. And it was because of this, that I have become such an advocate of RKC training principles and Pavel's work. My strength gains from following this approach were undeniably more profound than any other routine I had ever followed up to that point. The poundage of all my major lifts increased dramatically, and I tacked on 15 pounds of muscle withing the course of three months (diet held constant of course).
But I certainly do not limit my self-experimentation to my diet and training. I have constantly experimented with all aspects of my life, and I will continue to do so for as long as I am able. This blog is a war for me to share with you all my findings, and for you all to share with me your own.
Have you ever conducted a worthwhile self-experiment? What were the results, and what were your conclusions? Post in the comment section, I'd love to hear about it!
Self - experimentation is just as much about self-discovery as it is anything else. And it is certainly not limited to health and wellness either. I am constantly conducting self-experiments in all areas of my life, which I will share with you all periodically.
Do not be afraid to experiment. And do not expect each experiment to turn out how you think it will, as this is rarely the case. But nothing is more beneficial then figuring out exactly how your body works, because once you understand how you work, you then have the power to manipulate and mold yourself into whatever you want.
A topic for discussion:
This discussion started naturally from my last post, and is certainly worth a friendly discussion; as I mentioned that something just feels quite satisfying to me about performing deadlifts and overhead presses. I almost get a sort of guilty pleasure from these lifts.
Perhaps it's the primal and barbaric nature of the movements; Whatever the reason, it just feels awfully right when I pull weight off the ground, or hoist weight up overhead.
So, what is the most satisfying lift(s) to you?
Post your response in the comment section. And don't be shy; you won't be judged...
Eat Stop Eat Update
Today was my second fast. Definitely a lot easier the second time than the first. While fasting I consumed about three cups of green tea, a cup of black coffee, and a piece or two of stride gum.
During the week I ate as I normally would; relatively low carb, moderately high fat, and moderately high protein.
So what has changed since I began the ESE program one week ago?
Well, I'm two pounds lighter. I weigh myself in the mornings to try and be as consistent as possible. But two pounds doesn't really mean much. Being the accountant that I am, I would classify that to be "immaterial and insignificant".
But I've never been a fan of scales or measurements anyways. As far as measuring progress, I've always been a fan of the mirror personally, because the mirror typically doesn't lie to you.
The pictures below were taken today. No truly noticeable changes yet, but then again, it's only been one week.
Pardon my midriff