Coulee Region Bootcamps

I recently received this email from bootcamp legend BJ Gaddour of Mission Metabolism Bootcamp in Milwaukee.  I thought it was right on the point.  No matter how great the programming is for your workouts, you still need to put the effort in to get the results. 

Just an FYI, at Coulee Region Boot Camps we design our classes to be “metabolic conditioning”.  It is explained in the post, but essentially if you are trying to burn fat, lose your baby weight, get rid of your gut and achieve a lean and fit physique, then metabolic conditioning is the biggest bang for your buck.  If you want to get big and bulky then what’s written below does not apply to you.

Without further ado……. here’s BJ…..

Metabolic Training is the ultimate fusion of anaerobic strength and aerobic cardio exercise and adds a new twist to the classic bodybuilding routines of the past. 

A metabolic workout is essentially a total body interval workout using short, max effort anaerobic work periods (typically 15-60 seconds in length) performed in an alternating set format (such as supersets, circuits, complexes, Tabatas, etc.) with short, incomplete rest periods between exercises (typically 10-30 seconds in length). 

The high training intensity builds strength and muscle, jacks up anaerobic metabolism, and creates a large post-workout afterburn for up to 48 hours after completing your workout.

The high training density, or work completed per unit of time, causes a great deal of direct calorie burning during the workout to best stimulate fat loss.

Finally, the negative work-to-rest ratios (e.g. 20 seconds of work and 10 seconds of rest) inherent to the vast majority of metabolic workouts create a cumulative fatigue that also stimulates aerobic metabolism and thus provides incredible cardiovascular benefits.

That being said, metabolic training is not for the weak of mind or heart and it’s all about working as hard as you possibly can at your current fitness level. Outlined below is a general criteria to follow to ensure you do just that:

Four Signs You’re NOT Working Hard Enough

1.) Lack of Muscular Burn: Anaerobic exercise with short, incomplete rest periods creates a great deal of lactic acid accumulation causing intense muscular fatigue and burning. Simply put, if your muscles aren’t burning, you’re not working hard enough. However, this does not mean that you need train to muscular failure on every set. However, for the optimal training effect you should come close to but stop just before technical failure, the point at which going any further would comprise proper exercise form and technique.

2.) Lack of Personal Confrontation: Studies show that training intensity, not volume, determines the degree of metabolic boost from a given workout. That being said, if you don’t have at least a couple moments during your workout when you feel like you want to quit or you hate your life, you’re not working hard enough. Progressive overload remains the hallmark of any solid fitness routine and if you are not pushing past your comfort zone your body will stop adapting to ANY routine. This is nothing more than the man in the mirror test- get some!

3.) No Sounds of Exertion: If you’re not grunting, groaning, huffing, or puffing you’re simply not working hard enough. Your heart rate should be up the whole workout with your lungs working overtime and you might even get a nice little workout booger or two by the time it’s all said and done. In other words, these total body workouts create a systemic effect that activates your body’s fight or flight response to help you go the distance. I’m not saying you have to scream like a rabid animal, but I am saying that I wouldn’t be surprised if you did. Finally, I think another good analogy is the 4 letter word test- if you’re not fighting back the burning desire to yell out a profane 4 letter word or two, well then you’re probably not working hard enough.

4.) Not Sweating: A good metabolic workout will have you glistening during the first couple minutes of the workout and your shirt should be soaked halfway in. If you’re not dripping in a pool of your own sweat at the end of each workout, you simply did not use use heavy enough loads or advanced enough exercise variations to create a metabolic disturbance. Either that or you were resting too long between sets. In general, you should never take more than 60 seconds of rest between sets with metabolic training and 10-30 seconds seems to be the sweet spot.

Four Signs You’re Working Too Hard

1.) Diminished Training Intensity: In general, if you need to reduce your training loads from set to set, then you’re probably working too hard. Your goal is to be able to use the sames loads at the end of the workout that you used in the beginning without excessively resting before increasing the loads in the subsequent workout. The only exception here is if the workout actually calls for you to reduce your loads throughout the training session. In addition, it’s better to go into a given work period with a general rep range to work within. For example, if you were using 30-second work periods, a typical rep range within that time frame is 8-12 reps if you’re moving at the typical 3-4 second per rep tempo. If you’re getting more than 15 reps, the loads are too light. If you’re getting less than 6 reps, the loads are too heavy.

2.) Excessive Resting: If you are being forced to rest/pause a couple times during a work period, or you’re resting longer than your rest periods allow for, you’re probably working too hard. If you choose the appropriate exercise intensity, you should be able to train with minimal if any stopping during the work periods within your workout. As the workout progresses, a brief 3-5 second pause here and there to reset and reload is fine, but if you’re taking any longer than that and stopping constantly, then you need to reduce your loads or regress the exercise appropriately.

3.) Excessive Breathing: A good workout will have you breathing hard as your body’s demand for oxygen increases, but you should never be completely out of breath or gasping for air. If you start wheezing or coughing, that’s a clear sign to stop exercising immediately. If symptoms persist, it could be related to exercise-induced asthma or another serious condition and you should seek immediate medical attention. It’s important to note that larger individuals with more muscle mass will have greater overall oxygen demands and will thus be more prone to being out of breath than their smaller, less muscled counterparts.

4.) Dizziness or Blurred Vision: If you get dizzy or have vision trouble during any portion of exercise, then you’re probably working too hard. Either that or you could be experiencing a migraine or vertigo or have symptoms of low blood pressure, dehydration, or lack of nutrition. If this conditions persists, you must immediately discontinue your fitness program and seek medical attention. 

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Anthony here again……….

Please take a hard look at yourself next time you workout.  Are you really working or coasting?

As I tell my clients….. get comfortable being uncomfortable.

The best way to lose weight (especially lose fat) is to have a healthy eating routine and an effective workout routine.   You’ll notice the word routine twice in the previous sentence.  I wanted to emphasis it because I believe that is the key to any fitness or weight loss goal. 

ROUTINE

Why do so many people lose weight on a crash diet for 4 weeks and then gain it all (possibly more) back? 

It’s because what they did was temporary.  It worked for a while and when they stopped everything reversed.  What they did to lose the weight initially was probably very severe and a huge change from their previous routine (there’s that word again).   After a while they couldn’t handle the huge change to their routine and reverted back to their old ways.

Unfortunately their old ways was caused them to be overweight or out of shape or whatever it was they didn’t like. 

Routines are very hard to break.  Most of you know that.  I see this all the time with members at Coulee Region Boot Camps.  Negative routines are the biggest obstacles to fat loss.

So how do we change our routines permanently? 

Small steps.

Now don’t get me wrong. Some people need an intervention and have to do a complete 180 degree turn.  This can work, but typically that person needs someone else there to force this intervention. 

This can be an accountability partner or even a coach of some sort. 

Look at the weight loss TV shows.  If there wasn’t a coach or other participants there do you think the contestants would get the amazing results they do?  Not likely.

Back to the topic at hand………..small steps.

This may be a bad analogy or even cliché, but think about the frog and the boiling pot of water.  You throw a frog in a hot pot of water and it jumps out right away, but if you throw a frog in a pot of room temperature water and slowly add heat the frog will hang out in that water until supper is ready.

People are the same way.  Take someone who has been eating fast food and candy multiple times every day and hasn’t exercised since 7^th Grade PE class.  Suddenly they are lifting weights and running 2 hours a day and eating nothing but steamed broccoli and chicken for every meal.   What do you think is going to happen?  They are going to jump ship as soon as possible.  They might stick it out for a couple weeks depending on how stubborn motivated they are, but it almost always ends up being too much for them to handle.

Now guess what?  They are back on the couch eating Mickey D’s and peanut butter cups.

How can we use small steps create a lasting change to their routine?

Depending on what their fitness levels actually are we can have them start walking a few times a week.  From there we can add in some calisthenics and stretching.  Likewise we can have them eat fast food once a day instead of twice a day.  Get them to cook their own food once a day. 

These actions may not seem like much, but depending on the person they may be.  The idea is to create little victories and have it snowball into larger ones.

This person’s old routine was eating fast food 14-20 times per week.  Their new routine is eating fast food 7 times per week and eating home cooked meals 7 times per week. 

That sounds like an improvement to me! 

And guess what…..we can keep changing the routine every couple weeks.   Just like boiling a frog, they barely even notice the changes.

Just to clarify, if someone has a goal to lose weight or fit into their skinny jeans in a short period of time then you would have to be more aggressive with the changes in your routine.  That is ok and can be done.  I see that happen all the time at Coulee Region Boot Camps.  People have an aggressive goal and they attack it.  Be aware that they have the motivation, accountability and coaching provided in our program and are less likely to revert back to old habits.

Ideally we should view fat loss, weight loss, strength, endurance or whatever you are trying to achieve as lifelong goals.  What would happen if you get a little better each day or each week for a lifetime? 

To steal an idea from Todd Durkin, if you get 1% better each week at the end of the year you are 52% better than you were last year.  What if you got 1% better each day?  Small improvements over a long time produce fantastic results.

Where can you make that small change in your routine?  How can you get 1% better tomorrow?  I’d love to hear your answers in the comments below!

 Thanks,

Anthony

When I go into any gym I always lots of ellipticals.  They always seem to be the busiest piece of equipment in the gym. I’m sure the people using them have goals of losing weight and being healthy.   They rely of these machines to help burn fat while being easy on the joints. 

Now I think if someone has a knee injury, then the elliptical may be the only exercise they can do without pain.  That is great.  As long as they are doing something for their health, go ahead.

However, the elliptical machine can cause problems of it’s own.  Check out this article that explains more:

http://www.thespec.com/article/813467

Basically the elliptical machine put the user is a forward position.  The hip flexors are shortened and over time short hip flexors lead to back pain. 

So what are we to do?  Either have knee pain or back pain?  Is that our only choice?

Absolutely not!

Start strength training for goodness sake.  Proper strength training routines that use a full body workout are the best exercise for you.  Strength training helps build lean muscle.  This lean muscle burns fat like crazy. 

Strength training also can help keep your joints healthy.   By using the proper exercises and correct form you strengthen the muscles around your joint.  You can also improve your joint mobility and muscle flexibility.  Neither the elliptical or treadmill can do that.

It may be intimidating to start strength training.  You may not know where to start.

It’s really easy.  Pick a few exercises.  Let’s use bodyweight squats, pushups (put your hands on a higher surface like a table or chair to make them easier), and lunges.  Now do 10 reps of each.  Start with the squat, then pushups, then lunges.   Do them as quickly as possible then rest 30 seconds.  Repeat 3-5 times.  That is a great workout with no joint impact. 

At Coulee Region Boot Camps in La Crosse we always balance the exercises over your entire body.  Your form is always monitored to ensure safety for your joints and muscles.  And using our interval style strength training will help you melt off 9x more fat then running on a treadmill or elliptical.

I hope you can see how ellipticals should be a complement to a exercise program.  They should never be the whole program!

But if you have to use the elliptical please stretch your hip flexors before and after.  That’s all I ask.