Category Archives: Rants

Maybe you should take an unscheduled break

This week I decided to do something that would earn me insults, belittlement and some serious caps lock answers in fitness forums around the internet. I decided to take an unscheduled week off. Wednesday came, and I decided that I wasn’t up to it (yes, that’s the desition, I felt worn out, so I decided that I wasn’t up to it. I could’ve decided to push through or to reschedule). I am now enjoying my week of rest. And maybe you should to. Why should you take an unscheduled break?

Why take a break

To recharge batteries

take an uscheduled break

call it whatever you like, just take a rest! Photo by Jim Bauer

This is one’s a given. You rest, you recharge. Sometimes more than a week to deload you need a week off. A week completely off to rest may reignite the passion for fitness (many people I know would be climbing up a wall after a week without working out).

Not feeling up to it at all

Not feeling up to it at all can really be a sign of other things and may mean you should take a break. The important part here is to be honest with yourself. Are you really (emotionally or physically) not feeling up to it? Or are you simply lazy and want to couch it and watch tv? The difference is important.

Come back with a vengeance

As I stated in the first point, a complete week of rest may become a great motivator. You may start missing your workouts, missing the constant effort and missing the feeling of accomplishment and advancement that a successful workout (and competition) bring. So, imagine this as taking two step back to come back with a full charge.

Stop and smell the roses

You’ve probably worked out more than not in the past year or so. What for? Are you really enjoying what you’ve gained? Take a week of to enjoy the benefits you worked so hard in achieving (go for a run, a race, a fight, go trekking, go show off your new body, whatever you like). Start enjoying the benefits of the process and show off!

But, probably more important than understanding why you may want to take an unscheduled week off, you may want to know how to know if you’re needing it.

When to take a break

You lack the physical energy

Take an unscheduled brake!

Sometimes your best bet is to take the day off. Photo by bark

You’re a human being and not a machine. Sometimes your body just won’t go. You’re having shitty after shitty workouts, you can’t complete a good set and no matter how many deloads you take you just can’t do it. It may be a good idea to take a step back and rest for a week or two. Take this time to rethink your goals and how you’re approaching them.

You lack the emotional energy

Usually both physical and emotional energies are tied. As people we process things differently. Problems at work, in our social and family lives affect us in different ways, and it’s even hard to keep them really separated. Some (and sometimes) will throw themselves to the weights with fury, or go for a really long run; while others (and sometimes as well) will want to curl in a ball and hide, and everything in between. Don’t ignore this. If you’re feeling drained, rest and restore your energy wells.

Wednesday in my case, I was feeling emotionally drained (I was feeling like shit actually). So there, I decided to take it off and, you know what? I can’t wait to, start Monday, attack my workouts again with a renewed vigor.

How about you? Have you ever needed an uscheduled break?

Motus Virtute

(At least) 10 things I learned in 10 years of working out

Everything works

That’s right. Everything. Going for a jog, it works. Swinging a kettlebell, it works (damn right it does). Heavy deadlifting, light deadlifting, even an aerobics class. It all works. At least for a while. You’ll need to change things (going longer, faster, heavier,…) to keep it working. Of course, not everything you do will work for everything.

Dieting is central

I admit I didn’t pay real attention to it until the beginning of this year. Never seemed to need it. I’ve always been kind of lean-ish, and at other times I worked out so much I didn’t really need it, I simply burned everything I put in. Of course, I didn’t really build any muscle nor got the gains I should’ve (hindsight truly is 20-20). Now that I’m paing attention I’ve built more muscle and strength at a pace I didn’t before. I’ve also been recovering better.

There’s no need to get married with a style or tool

I used to be very… let’s call it religious (nothing against religion). At first, it was all about the bodybuilding, then it was all

Training zealot, enjoy your workout

There’s no need to be a training zealot. Enjoy yourself and learn from everything! – Photo by Joachim S. Muller

about sports, the it was all about heavy lifting, followed by kettlebells. In reality, this is a waste of time. You should do what’s best for you and your goals and needs. Right now I’m focusing on bodyweight skills and strength, with some light cardio put in the mix. In about 3 months I’m going to merge kettlebell endurance with bodyweight strength and skills. There will be compromise, but I’ll be better for it.

A little every day goes a long way

I’m a big fan of high frequency training. Actually, I believe it to be, if you can manage it, better. But I do mean a little. Going balls out every day takes a lot of recovery and it will probably be too much. I mean, a little every day. Don’t go anywhere near failure.

Your body has the ability to adapt to everything

The human body is, by far, the most sophisticated machine in existence. And it has the ability to adapt to most things. Just take it step by step, in small increments, and you’ll be fine.

Eat healthy

Eating healthy is the best way shake the extra calories. These are whole foods that will satisfy you a lot more than regular crap. This way, less food, fewer calories will go a longer way. You’ll also get most of your nutrients that way. Just hit your macros and you’ll be fine. Also, don’t be afraid of eating some crap now and then (but not often).

The best program is the one you enjoy doing

This one’s basic. Working out should be something you enjoy, even look forward to (you would be, after all, improving your health). As I said, everything works. Find something that’s a right fit with you!

There’s no such things as an overnight success

We’ve all seen amazing transformations online. We all like getting inspired. But this doesn’t happen over night. The one thing all of these cases have in common is that they worked day in and day out, powered by motivation or simply punching the clock. They ate right, they trained right, they had the right mindset. Even cases fueled by pharmaceutical substances had to work at it. There’s no such thing as a magic program that will put you 20 kg of muscles while lowering your bf to single digits and making you nimble as spider-man. It simply won’t happen.

What to get that success? Read the next item then!

Small milestones

You should have a long-term goal: getting healthier, looking better, etc. But the best way I found to stay motivated is through small milestones. Shorter term, definite goals to be achieved between a month and three. My magic number is 6 weeks. Take small steps to your long-term goal. How to do it? Define what your goal means (what’s getting healthier? Is it being leaner? Reducing your resting heart rate? Probably a combination of things) and think about the milestones you should hit for it. One or two things with every 6 week challenge will work well.

Check out Nerd Fitness’ 6 weeks challenges. It’s where I learned about this, and I’ve been better for it.

Motivation is not what’s cracked to be

Sure, motivation pics will send a surge of energy and get you off your ass once or twice. But truth be told, it’s not motivated people who get it done. It’s the people who are focused on their goals and know that they’ll have to work smart and hard to get them, even when they don’t want or feel like it. Sometimes you have to tough it out. Believe me, if they haven’t come yet, they will.

Fitness motivation

Here’s a jolt anyways!
Image from motivationalquotesideas.com

Of course, this is not all I’ve learnt (I hope) but I think these may be the most important I have. What about you? What have you learnt in your training years?

Motus Virtute

5 reasons your workout should match your lifestyle

Fitness writers, whether they are professionals or amateurs (such as me), enthusiasts or internet gurus, have been telling people how to train, and why they should workout the way they/we say in complete disregard to their lifestyle. To add more to the confusion, they’ll not only tell you how to train, but will offer a myriad of exercises that can (and should) take your brain into meltdown.

I’m calling bullshit.

I do, even though I tell people how they should train as well, giving them ample reasons as to why. Is this wrong? Not necessarily. Are you going to fail reaching your goals? Probably not. Why? Most things will and should work, as long as you know what and why you’re doing them and you keep all other things in context.

Why your workout should meet your lifestyle

1. You’ll have fun

I think this is self explained. You’re not a pro, and seriously, doing something that enriches your life should not be a chore (unless prescribed by a doctor. Health professionals trump everything). Your workout should be challenging, fun and motivating.

Bottom line: your life’s probably hard enough without adding crap. Do something that makes you happy!

2. It’s a personal thing

Skateboard, fun workout, personal workout, relax

Yep, definetly needs grip work!!
Photo by Raul Gomez

Your goals are your own. And you should train to achieve them, you shouldn’t train to achieve what someone else says your goals should be. We may help you design goals in a way that are clear (example: you should define what being fitter means. To you it may mean running 25k in record time, it may mean to jog for 1 hour straight), and help you build towards them.

Bottom line: If you want to look better, GO FOR IT, it’s a completely legit aspiration. Personally, I’ll be getting stronger instead.

3. It will make you consistent

You should be looking forward to your workout. If it feels you with dread or boredom, it won’t be long until you start making excuses not to show up. If there’s anything I learned from my father regarding training is this: THE BEST PROGRAM IS THE ONE YOU’LL ACTUALLY DO (to which I add: in the long run).

Bottom line: enjoying your training will make you look forward to it. Not enjoying it will make you quit

4. It will connect you with like-minded people

As you get better and more exposed to an activity, chances are bigger that you’ll meet like-minded individuals that will motivate you even further. If, for example, I start talking about bouldering to a swimmer, 10 to 1 says he’ll be looking at me with glazed eyes feeling somewhat bored. If I talk about bouldering to a climber, chances are we’ll exchange ideas, tips, and maybe even go bouldering or climbing together at one time or another.

Bottom line: there’s probably many people doing what you enjoy. Joining them will compound results!

5. You’ll have fun

I said this already but it bears repeating. If you’re not enjoying yourself, you won’t be doing it for long.

In a nutshell

There you go, 5 solid reasons why your workouts should match your lifestyle. Train what you enjoy, have fun, and be happy. Chances are there’s enough bull around for you to waste time doing more on purpose.

Now I’m going to go back to suggesting what you should do.

Motus Virtute

7 reasons why you’ll fail at the gym (or home) – and (a few) resources to succeed

I’ll go straight to the point. And no, you were not wrong, only mislead and probably not doing the research you should’ve.

Not having a clear goal

Lift your hand if you’re training for “General Fitness”. Now, please define what general fitness is. Is it being stronger? Is it being leaner? Is it having bulging hulk like muscles? Is it being able to perform a split? Define what you mean by “General Fitness” before you even approach a gym’s door or start surfing the internet for the greatest routine ever.

This post may help you in defining your goals.

 

Not eating right

I don’t care how much you do, how often, how big, or whatever, if you eat like crap you’ll fail, you’ll get frustrated and

Eat a right, varied and well adjusted diet to get the most out of your efforts! Photo by epSos.de

Eat a right, varied and well-adjusted diet to get the most out of your efforts! Photo by epSos.de

eventually you’ll quit.

Personally, I’ve always been pig-headed and said no to eating well. Of course, thinking back, I would’ve probably gained a lot more taking care of something that’s simple. It what you need, not what you want. Want a (1) cheat meal? Fucking earn it.

Not training for strength

Want to build muscle mass? Get stronger first. Want to get leaner? Clean your diet and get stronger. Want more endurance? Get stronger first. More power? I think you get the point.

Unless you’re doing something very sport specific, strength training should be your go to module always. It’ll bring the best results overall. Mix in some MetCon after it if you still have the energy (you should)

Not being consistent

I’ve said enough about this, and there’s a lot on the matter all over the internet and books. Pick something and stick to it for 10-12 weeks, a bare minimum of 6. Then, please tell us about this magic you’ve experienced.

Doing too much or too little

Both sides of the coin are bad. Why? You do too much, you won’t be able to do as long, you’ll get injured, you’ll regress in

Doing too much will leave you depleted. Photo by Henti Smith

Doing too much will leave you depleted. Photo by Henti Smith

your training (true story). Doing too little will hamper your results since you won’t be eliciting a muscle response. Want the less of two evils? Go for too little (seriously).

This by no means should be taken as DO NOT PRACTICE EVERYDAY!

Second Step: Building your workout – is an older post of mine that may prove of help here.

Variety (probably your kryptonite)

Variety is a big problem. You’ll end up doing (probably) too much for each muscle group and not really going anywhere. You want to keep it simple. 5 exercises, 10 at most, TOTAL. Switch them during your training week and, read the post at the end of the last item (basically, the more you practice a certain movement the better and stronger you’ll get at it). Just keep your selection finite.

As a point I’m going to say that right now I’m not following my own advise. I’ve divided my movements into technique practice and strength practice. Eventually those techniques will be solid enough to become strength training in and of itself.

Failing regularly

Simply don’t go to failure on a regular basis. You still want to? Keep it to your last set of the week for a particular exercise. You’ll thank me later.

Resources that will keep you in the right path

Me: Yes, shameless self advertising. But, if you’re not yet following my blog I invite you to start 😉

Dan John: If he wrote it, then it’s right. Dan John said it should be enough in the world of strength training. This other link will get you to many other articles by him

Nerd Fitness: you probably heard of it. It’s a great site with a shitload of information. Never a dull read.

Start Bodyweight: Great resource for bodyweight enthusiasts

Breaking muscle: There’s a bit of everything here. A lot of material. I’m particularly fond of Andrew Read’s material (endurance athlete and coach. But could teach most strength trainers a lot).

 

If there are other Resources, blogs, etc. you’ll like to share, please do! All information is welcome!

 

Don’t forget to follow this blog!

Motus Virtute

7 reasons why not to join a gym (or a box, or class or whatever)

I haven’t gone to a gym in quite a while. I’ll be honest, I’m pretty partial to doing my own thing in my own way and my own time. I enjoy the freedom, comfort and practicality of doing things at home or any other place of choice. I do understand it’s not for everyone, since not everyone has the determination and discipline to do it (but I’m betting you do).

1. No “open” hours

Training outside a gym lets you choose your own hours, your own time, your own everything.

No open hours means you do it when you want to do it. #workout freedom. Photo by Marino Gonzalez

No open hours means you do it when you want to do it. #workout freedom. Photo by Marino Gonzalez

2. No distractions (other than those YOU allow)

I train by myself in a park or at home. Guess what? I don’t have to put up with noisy kids, waste time clearing a barbell (because of someone’s lack of basic gym etiquette), pick up artists nor guys posing in front of mirrors as if they were the next Arnold.

3. Adaptive workouts

This is a particular advantage to classes. Basically, I can modify my practices to my energy levels, strengths and weaknesses. If I’m short on time, I get to choose which exercises will get full attention while others may be compromised. In a class context, this is incredibly hard, since teachers/coaches/you name it, have to take in account a group. Even though he may sometimes adapt things in general to a particular person, you don’t really get something completely tailored to your daily needs (this is, of course, not the case of personal training).

4. Limited resources

There was a time in which three was all we needed, probably a stronger time.

There was a time in which three was all we needed, probably a stronger time.

This may sound strange, but I think that having little to train with is an incredible advantage. You have to master one move before you can go to the next; you’ll have to dominate a certain weight before you’re strong enough for a big jump (as it used to be with kettlebells, and their half pood jumps). This will make you creative, this will make you patient, and this will help you stay healthy.

5. No witnesses

This cuts both ways, and one of them is definitely and advantage. You don’t get to compete with your buddies, so you can concentrate on doing things right instead of heavy or fast (or however you kids do your pissing contests). This is ultimately a good thing. Doing a bench press so heavy you can’t do it right, or doing half-assed push ups only to get a higher number is not only dumb, but also dangerous. You get to focus on doing right, believe me, strength, speed and endurance will follow.

Hell, you can do weird or sissy (no insult intended whatsoever) exercises without worrying about whispers and comments and such. Be weird, no one will judge 🙂

http://www.youtube.com/watch?v=dTuV4UqtxXk

There really is no need to impress, plus, you’ll get scolded

6. No waiting on equipment

This is self-explained. There’s nothing worse than having to wait for a group of people on a particular tool to finish while their rest periods take forever.

7. No etiquette needed

You get to do your thing in your underwear, and almost nothing beats that 😉 But seriously, if you’re going to the park to practice disregard this last item completely.

These are my reasons, and so far they’ve proven good. I’ve rebuilt my push-ups, pull-ups and squats completely, I’ve practiced at whatever hour I could (in busier times), I’ve had lighter days, quicker days and heavier, balls to the wall days without worrying of making a fool of myself. All of this, I’ve done in my undies.

Have you tried working out at home? Did it work for you? Share your experience with us!

Motus Virtute

I hate aerobic training and the secret of naturally lean people

Many of us hate aerobic training. Me, personally, I find it tedious, boring, long and with very little gains for the time I have to

Bike riding

Aaaand keep going and going and going and going…

invest in it. It’s not fun and I have many other protocols for fat-loss that are both more effective and a lot more fun.

I usually find aerobic training easy (it’s kinda the point usually), and I don’t really enjoy doing over 15km (which takes well above an hour) of jogging, light running or brisk walking. And most of all, I find it extremely and annoyingly boring as hell (did I make the point already?). So, I’ve been thinking about how I could make it easier to the mind, and reap the same benefits (besides getting a google glass to watch tv while I jog, or buying a stationary bike for my tv).

First, let me say that aerobic training is important. It’s development will have results in heart health, respiratory health, your immune system, all sorts of benefits for the blood and your muscle recovery and endurance will be boosted as well (as long as you do it in a progressive and smart way). Not to mention, your mind fortitude, patience and body composition will change dramatically once you start. It’s boring, but beneficial.

So, back to the question, how to do it without wanting to bang our heads against the pavement or wall? Let’s take a look to what most “naturally” lean people do. Here comes the big reveal, the astounding secret, roll drums and whatnot.

The secret of naturally lean people

They have a more active lifestyle (I know, where’s the special fruit? The secret exercise? That thing all over the internet that doctors and trainers don’t want us to know?). I’m of course referring to regular people and not those few genetic freaks we all love to hate.

Thing is, in this case, both fat-loss and aerobic training take place at the same time, people just don’t call it training, they call it travelling or whatever. It may be going by bike to work or walking from point A to point B, playing with your dog, your children, your nephews. It’s simple, they move more, and that, has a result in fitness, happiness, and their guts and asses.

Simple hacks to be naturally lean

Then what should we do? The simple answer would be to move more. But that’s not why you’re here. So ask yourselves the following questions:

  • How do you go to work or school? Can you replace that with walking or a bike?

    bike riding, aerobic exercise, lifestyle change

    Just small changes, like going for a ride with your kids will yield great success!

    Photo by TimothyJ

  • What do you do on your weekends? Are there other more physical activities you may enjoy?
  • Stop using your elevators and walk the stairs (if you live in a tall building on a higher floor, start in increments, simply add a floor every day or two).
  • Use your imagination (mine’s busy with rainbows and unicorns)

Personally I walk at least 3km (a mile aprox) a day, and I try to do it in a brisk and quick pace, and I’m seriously thinking of starting to use my bike (it’s only 15km each way).

What small changes can you make that may give you some bigger benefits?

Motus Virtute

Manuel