Barney (from the Simpsons, not the big purple dinosaur) is what most people think they will look like if they drink high caloric alcohol, yet you too will look like this with even vodka and water.  Less than 5% of the alcohol calories you drink are turned into fat.  The main down side of alcohol is its ability to reduce the amount of fat your body burns for energy.  A study put on by the American Journal of Clinical Nutrition showed that 8 people given 2 drinks of vodka and sugar-free lemonade (90 calories total), had their whole body lipid oxidation (a measure of how much fat your body is burning) dropped by a massive 73% for several hours afterwards.  Ouch!

Also, rather than getting stored as fat, the main fate of alcohol is conversion into a substance called acetate.  What then happens is the body focuses on burning the acetate, instead of our main goal, fat.  Let’s break it down…

·         you have a few drinks (1 or 2)

·         a small portion of the alcohol is converted into fat

·         your liver then converts most of the alcohol into acetate

·         the acetate is then released into your bloodstream, and replaces fat as a source of fuel
Another reason alcohol is dangerous (wow, another one!) is it increases your appetite.  Why do you think that there are pizza stands and hot dog vendors on every avenue of 6th Street, those guys are geniuses!!  A recent research study in Denmark showed that when a group of men were given a meal and allowed to eat as much as they wanted, they ate more when the meal was served with beer or wine as compared to a soft drink.

Side effect #1,000 of alcohol is that it lowers your body’s ability to create testosterone (a needed hormone to create the lean muscle tissue that we work so hard on at Workshop Fitness).  And for those who are crying out, “testosterone!!  Who am I, Mark McGuire?!”, no need to fear.  Every time we work out, we create a little bit of testosterone, which is needed to help create muscle…in turn, increase our metabolism…in turn, drop the LBs.  And for those who think that since you are going out that night, you need to bust your butt in the gym (I know we all have done it)…the effects on testosterone are even worse on the days you exercise before you drink. 

When it comes down to it, the odd drink here and there aren’t going to kill us…but if you are serious about trying to get into the shape you want, alcohol has to be thought of just like a chocolate chocolate fried queso pie.  TRY to stay clear from it.  If you guys have any questions or concerns about any of this information, feel free to give me a shout back.  Otherwise, go HOUSTON TEXANS!!!!

Jamal Yusuf
Certified Personal Trainer
www.JamalYusufTraining.com

Here in the west, the most common sports injuries seem to be related to a weak lower back, pulled hamstrings, and knee issues. A lot of this has to do with a strength discrepancy between the quadriceps and hamstrings, very little attention paid to actually strengthening the spinal erectors and abdominal muscles, and poor hip mobility.

I hesitate to use the phrase “core training,” as I think the common notion of commercial gym core work leaves something to be desired. So to simplify: if you have chronic lower back pain, there’s probably a good chance that your core is weak.

You can do wonders to address these weaknesses by incorporating more big lifts (squat, deadlift), doing abdominal work that you can actually improve on (progressive resistance), and adding in daily soft-tissue work in the form of foam rolling and stretching.

Women looking for shapely glutes, tight midsections, and amazing legs should absolutely be incorporating some form of squats, deadlifts, lunges, reverse hyperextensions, glute bridges, good mornings, weighted decline crunches, and hanging leg raise variations, just to name a few. These are some of the hardest movements to perform—they burn the most calories, and build the most muscle. Consequently, they aren’t performed nearly as often as they should be. Don’t let this happen to you.

For men, certainly the above recommendations apply, but consider the need for total-body balance. The prime example of male symmetry was Steve Reeves, a Golden Era bodybuilder whose neck, upper arms, and calves all measured 18 inches. Are your calves as big as your upper arms? If not, you better start training them. You don’t want to be the guy accused of riding an ostrich.

A real world example of the benefits of posterior chain training is our very own Paul Hedrick, trainer and co-owner of Workshop Fitness. He can be seen performing lower back, glute, and hamstring exercises along with soft-tissue work on a daily basis. This will help him to achieve his goal of pulling 500 pounds, probably before the end of the year. Consider that Paul’s best lift was around 315 only two short years ago, and the only thing he changed in his programming was a renewed focus on strengthening the posterior chain.

Finally, if you need to ease into posterior chain training, take advantage of Workshop Fitness’s many resources. Push the Prowler, drag the sleg, start flipping tires. You don’t need to be inside a gym to get better, but you do need to want to do so. You will be rewarded with less chronic pain, better performance (in whatever you do), and a more beautiful, balanced physique.

Most people are concerned about how dangerous back squats can be – so you ask yourself, “What should I do?” Back squats are safe when performed correctly; however, if you are looking for an alternative to the norm, I’d recommend front squats. They are a healthy alternative for people who may have different goals or injuries that may set them back from traditional squats. Holding the bar in-front, across your shoulders, may take some time to adjust to – but when executed properly, the exercise is mighty rewarding.

Hand Positioning

There are three different options for holding the bar:

1. The clean grip can be very hard on the wrists; however, holding the bar with this grip will help develop flexibility in your shoulders, wrists, and biceps allowing you to keep your elbows up.  The extra ROM, (Range of Motion) allows for a more comfortable front squat. The flexibility created in your biceps will also transfer to better technique for your power cleans. Plus holding heavier weights will also strengthen your overhead pressing movements. You might eventually try having just your index and middle fingers under the bar. The majority of the weight would be resting on your shoulders.
2. The second option for holding the bar would be similar to the clean grip but just with the aid of wrist wraps looped through the bar.  This method puts less pressure on the wrist and helps the lifter emphasize a high elbow placement.
3. The third option would be to place your arms under the bar and cross your hands over the barbell.  This technique usually is more comfortable especially with heavier weight.   Face the barbell using the different bevels on the bar to make sure you are lined up even and in the middle.  The lift will be more challenging if you are positioned too far left or right.

Roll back your shoulders; push your chest tall, basically just as if you are at the top of your dead lift.  Put your arms straight out and duck them under the bar; scoop it with your shoulders, then cross your arms over the bar to secure it. The barbell needs to be resting across your front deltoids. If you get the placement wrong the weight will be on your clavicle which causes the bar to feel as if it is moving around the whole time during the exercise, going from your neck to elbows. Another key is to keep your elbows raised or up for the entire time because this mainly keeps the bar secure.

Execution

Once you have the bar secure on your shoulders you are ready to initiate the squat.  Much of the rest is the same as a normal back squat.  Push your hips back first, chest tall (which should already be that way from the initial set-up), take a breath of air and slowly start your descent.  Once the hamstrings are parallel to the ground or the top of your hips below your knees, drive your chest straight up with your hips following pushing against your abs or belt.  Push out on your knees and drive through your heels.  Both will take pressure off your knees allowing your larger leg muscles to work instead.   This will also allow the lifter to lead the concentric movement with their chest and not hips.

Benefits

Other than the obvious, grip placement of the front squat differs from the back due to bar placement.  The front position transfers the load to the front making you stand upright or vertical.  This makes the lift more lower back friendly, mainly due to less weight being used.  There is also less spinal flexion due to the upright stance during the Front Squat.  Due to the bar placement you are forced to keep a tight back and maintain a neutral spine. If you do not, most often the weight drops to the elbows. This decreases your chances of bending your back making it safer on your lower back.

Front squats are great for increasing your abdominal strength.  In order to hold the bar tall in the vertical position throughout the entire lift, your abs or core are forced to work.  If you can front squat heavy then you most likely have some strong abs.  No bosu needed!

They also can be very taxing on your central nervous system due to the large recruitment of muscle fibers.  They will also test your mental fortitude.  Try a heavy twenty rep front squat then make sure you have a place to lie down after or a bucket.

Your flexibility and strength in your hip flexors will improve especially when able to squat to full depth.   This would help out all you desk jockeys out there.

As well as receiving all the other usual benefits from squatting, the quadriceps can greatly benefit as well from the upright stance. This places more tension on the quadriceps than the back squat.  Plus your back squats will feel much easier than before.

Dumping the Bar

The main safety concern is losing the bar or having the barbell slip forward off your shoulders during the squat.  This usually happens when using the crossover technique grip.  Don’t panic.  The bar just slides down your shoulder to your elbows then drops to your hands.  Just try to keep your hands crossed over the bar to help control the slip.  Elbows raised will help out with preventing the slipping of the bar as well.

Summary

• Front squats are safer than back squats due to the vertical positioning of the bar.  Plus a tougher exercise to load so less weight is used which results in less spinal flexion.
• Abdominals/Core becomes stronger; strong abs/core help maintain an upright position during front squats.
• Form usually is better on front squats.  If your form is incorrect, you can’t maintain an upright position with your back and will not be able to execute the lift effectively. If you don’t place the bar correctly, most likely you will drop it.
• The quadriceps are developed more from fronts squats.  Again the upright stance places more work or development in the quadriceps.  The bar is lined with the quadriceps unlike back squats where the bar is lined more with the gluts muscles.
• There is a strong carryover to other lifts.  Over head pressing and power cleans can benefit from a stronger front squat.  Both lifts’ starting positions are on your shoulders.  This also allows you to become comfortable with weight loaded across your shoulder.

Do you think your nutrition is flawless?

Many of my clients have professed their obsessions for diets; they refer to themselves as ‘professional dieters.’  They have tried every weight loss program, scheme and have been sold promises of feeling better and losing weight immediately. And 9 times out of 10, their attempts fail because of one–or some combination–of the four reasons below. That being said, awareness is key and if you know what mistakes to watch out for, you’re already a leap ahead of the pack. If you want long-term success, here’s what you need to know.

Reason #1: You’re not fully committed.

There is no quick fix when it comes to nutrition. If eating healthy was easy, everybody would be doing it. Much like any other tangible goal, consistency is the key to any program. Nutrition is ‘at least’ 80% of the game, and it’s all about attitude. If you’re not truly ready to make a full-commitment to losing weight, chances of you hitting your goals are pretty slim. If your head isn’t in the game, why agaonize yourself?

The fix:

Set motivating goals. In order to set yourself up for success, you have to plan for it. Imagine if you’re driving across America, with no directions, map, iPhone or even a compass. Chances you’ll make it to your destination are as slim as you winging your diet. You must identify a significant source of personal motivation for finally shedding the extra weight. Maybe it’s to manage your health conditions… or to be around for your kids, and their kids… or to finally feel more comfortable in your own skin, which will boost your confidence.

The bottom line is that motivation has to come from within you. Then, strengthen your resolve by reading your goals every single day. Post your long and short-term goals on your bathroom mirror, and recite them every morning. In order to have success, you have to know the direction you are going to reach your goals.

Reason #2: You expect the diet to work for you.

Individuals who begin a new diet with unreasonable expectations regarding how much they’re going to lose each week or who have an unrealstic goal weight in mind-are setting themselves up for failure. Unpractical goals = unrealistic results. In turn, you’ll more than likely end up terribly disappointed and ditch the diet as quickly as you started it.

The Fix:

A healthy weekly average of weight-loss is one to three pounds. If an individual sheds more pounds than that- say, by fasting for long stretches of time-they’re more likely to gain the weight back… and then some.

Successful weight loss is a slow and steady process. If you posses the ability to accept this fact and buckle down for the long haul, you will be handsomely rewarded with better health, a smashing figure, and newfound confidence.

Reason #3: You call a lifestyle change a short-term diet.

Click here to continue..

I have followed the habits of successful powerlifters, bodybuilders, and various strength athletes for some time and have picked up a recovery tip or two along the way. And while I am a proponent of the often pricey creatine, fish oil, joint support formulas, protein powders, BCAAs, and many other supplements that help you heal faster, you can add this regimen to your recovery arsenal on the cheap—assuming you have decent running water. This is for everyone who wants soreness to disappear sooner, to have more energy, and to be ready for the next training session at 100%.

In other words, this can help YOU!

I’m not going to cite any references, because at this point in the game I’m basing what works on empirical and anecdotal evidence. If it works for someone else, and it works for me, I’m going to pass the information on.

It’s this easy:

2 minutes as hot as you can stand

1 minute as cold as you can stand

Repeat 2 to 3 times

This process allegedly increases and constricts blood flow, which in turn flushes lactic acid and increases nutrient transport. I don’t really care: It makes me feel great, I recover faster, and so will you.

Give this a try and let me know what you think.

Looking for a trainer? Workshop has a little of something for everyone.

Looking for a trainer?

Workshop has a little of something for everyone.