Stop making that liver quiver...

First, I will caveat: I am not a certified nutritionist or a doctor! 

Now that I have that out of the way, some of you may have tried every fad diet in the world and wonder why you can't loose weight. You count calories, eat "health" foods, and try everything in the book that is supposed to work. Have you ever thought that there must be something wrong with those diets and the items you are consuming on a daily basis? There two things I think that, if everyone really understood them, would really help people to control their eating and fat. Those two things are your liver and insulin. This time I am going to give you a little bit of information about your liver. 

Your liver has two main functions: filtering toxins and processing fat. Just like a man with two jobs, the more time you spend doing one, the less time you spend doing the other. So, if we constantly give our bodies toxins the liver has to filter then it has little time to process and get rid of fat. Hence, we reduce our bodies ability to burn fat. 

Now, when I use the word toxins that refers to anything that your body cannot process. If you look at the label and see a lot of chemicals, even when it is "health" food. Your body cannot use or process it. This stuff has to be filtered through the liver! That includes preservatives used in canned foods! Don't be surprised but even items like soy products and whole wheat bread are extremely processed. Also, anything with artificial sweeteners, no matter how healthy it may seem, can be put into this category. 

Now, how do you beat this without having a PhD in nutrition? Try eating fresh food made of one thing like broccoli, steak, chicken, and rice. You can combine these foods to make healthy meals. One great example is a hamburger made out of 100% ground beef, lettuce, onion, tomato and 100% grain bread. 

Now, I will say that, in this day and age, it is extremely difficult to totally rid yourself of processed food. However, when you can, avoid them! In my own diet, to maintain muscle mass, I use protein powder which definitely has some portions that cannot be processed. However, the rest of my day consists of eggs, lean meats, fresh veggies and some fresh fruits. 

Finally, you can't say that you will start eating none processed food and forget all the other tenants of healthy eating but this is great place to start changing your lifestyle! You may ask, how do I know it works? Well, hours of reading don't hurt, and, second, experience! Not only for myself but for quite a few others who listen to recommendations from Team SideMeat! 

DO YOU

-SideMeat

One of the most inspirational fitness videos I have ever seen.

Never underestimate yourself. Never give up. Take 5 minutes to watch this and motivate yourself to DO YOU and, maybe, help someone else do them. I felt blessed to watch this and thankful that this gentleman and Veteran shared his story. This should serve to anyone doubting their own ability to make a change as a sign, an example, or maybe even a calling.....just believe, plan, and go!

Arthur's Inspirational Transformation

DO YOU

-SideMeat

Get those wheels of steel!

I just did legs with this guy ------------------------------------ >

After winning the Charlotte Cup last week, Derek is doing the Jr Nationals in a couple weeks and he wanted someone to hit the wheels with. I gladly volunteered to do work. You want to burn them up? Try this:

One-legged Cable Kickbacks 2 x 20 each leg
One-legged Cable Extensions 2 x 20 each leg
Split Squat (rear leg elevated) 3 x 15 each leg
Walking Barbell Lunges 3 x 10 each leg
Squats 20, 15, 10, 20+
Superset:
     - Lying leg curls 20, 15, 10
     - Hip Adduction 3 x 15
Single Leg Extension 3 x 15 (leg to leg, no breaks) x 2
Stiff Leg Dead Lift 3 x 15

Some points of emphasis on a detail workout like this are to really use your glutes (butt muscles) on the cable exercises. Part of learning to train as a bodybuilder is learning how to use and contract very specific muscles. If you can't feel it in the muscle you are targeting then drop the weight and work on technique.

When doing the Split Squat elevate your rear leg on a step. For most people a bench is too high and cause them to lean forwards too much. It is essential to maintain good posture so this does not become a lower back exercise. If you have that "Slumpbody" you will feel this exercise in your back as you will bend at the waist instead of squatting. The more you maintain an upright position the more it hits those legs. They had a machine similar to a Shrug Machine we used which was pretty cool. If your gym doesn't have this use dumbbells.

On the Walking Barbell Lunges take nice big steps and get low. Your front knee should not extend past your toe. If it does you need to take bigger steps!

On the squats we hit ROCK BOTTOM. Put those cheeks on the floor! After all the pre-exaustion we didn't need to go ultra-heavy. Derek is competing at light weight so, right now, we are both well under 180. We decided to use 135, 225, 315, and 135.

Lastly, keep your pace. For the most part, Derek and I went I go, you go on every exercise. This keeps the pump and also serves as a little additional cardio!

Try it out and let me know what you think.

DO YOU

-SideMeat

Got that "Slumpbody"? Do work!

A good Team SideMeat training session has inspired us to inform you guys that there is an epidemic going around. You, your friends and loved ones, even your children may be rocking that "Slumpbody". This is the caveman like posture that is all too common in people today. This posture can cause you serious problems later in life and, if that alone isn't enough to get you started fixing in, makes you look plain bad! 

What do we mean by slump body? Your head is pushed forward and your shoulders are pulled forward and down causing you to "slump" like a caveman. The hump this creates in your back gets worse over time and is the reason many older people appear hunched over and have back problems. 

I can think of a million reasons how and why this happens but one that quickly comes to mind is muscular imbalance. From the time we are in high school everyone asks "How much do you bench?" Rarely do we hear someone ask how many pull-ups we can do or how much can we row. This thought process has led to a focus on pushing movements and a lack of focus on pulling. This creates an imbalance with strong front deltoids and chest muscles which now pull your body forward and weak rear deltoids and back muscles. I see this in numerous high school boys who have horrible posture! This can also lead to the medical condition known as impingement. 

Another muscular reason for this is a lack of core strength. Remember your abdominal muscles serve not only to pull your shoulders towards your knees, the crunching motion we all love to use, but also to hold you up right. How many of you include planking and bridging exercises as a regular part of your abdominal work? 

So the question becomes, how do I stop or correct that Slumpbody? Well there has to be a conscious effort. Learning how to "activate" your rear deltoids during back and shoulder exercises is one essential tool. Paying attention to the way you walk and sit will be of great help as well. Remember, shoulder back, chest out, and head up, just like they tell you in the military. 

People often are afraid to walk upright because it feels exaggerated at first. If you look at yourself in the mirror you will see that the feeling of exaggeration is in your head and this posture looks much better. It also pulls in your waistline and lifts and expands your chest giving you that coveted V shape. 

Need some help getting rid of that Slumpbody? Holler at your boys at SideMeat!

DO YOU

-SideMeat

A little arms for bigger arms.

We hit the arms pretty solid last trip to the gym. If your arms are a little behind, especially your biceps, this may be a good one for you.

Bi's

1) Cheat Curls: Warm-up, 15, 12, 10, 8

There are a few methods for cheating. I prefer to use my legs and hop slightly while some choose to rock backwards. If you are using your back you may want to use a belt. Be careful not to cheat too much. I normally use a weight I can get almost half of my desired reps with and then cheat on the rest. As this is my mass movement I take my time and get about at least a minute of rest between sets.

2) Alternating Dumbbell Curls: 15, 12, 10, 8

Really focus on turning or pronating the wrist at the top. This will help build that peak. Try to focus on the contraction and actually flex throughout the movement.

3) Concentration Curls: 7 sets of 8 - 10 (FST 7)

Just go arm to arm on these and don't take any breaks. I normally grab two dumbbells of different sizes in case I need to go down. Make sure you keep your arm straight down and do not curl into your body too much.

4) High Cable Curls: 3 to 4 sets to failure

Position the cable so that as you extend your arms they go out at about a 45 degree angle from your body. Pump away on these reps. The keys is failure. For this exercise continue to rep until you cannot flex the muscle. You may be able to move the weight by recruiting other muscles but we are working biceps so, when you can't flex them, the set is over. Now on to triceps....

Tri's

1) Cable Overhand Pressdown: 20 (warm-up), 15, 12, 10, 8

Do work on these as they will be your primary mass builder in this workout. Lean forward slightly to recruit a little bit of the Chest to help with the extra weight. Don't let your arms get too far underneath your body or you will loose the stress on the Tri's. I prefer straight down or to press slightly forward to really focus on the Triceps. Once again you can keep your rest at a decent level to maximize repetitions.

2) One-hand Underhand Pressdown: 4 sets of 8 - 12

Keep your form tight and keep your arm straight down or slightly forward from your body with the elbow locked in position. Try to maximize Triceps contraction on each repetition just like you did on Biceps.

3) Dumbbell Kickbacks: Run the rack! 20, 15, 12, 10

Go arm to arm and try to increase weight each set. A key on focusing on the triceps is to make sure you do not bring the dumbbell too far forwards. This allows you to swing down and it becomes more of a cheat movement. If you can't finish your reps then incorporate this to help you finish.

That's a quick burner for you guys. Give it a try!

DO YOU

-SideMeat

Do it like a Pro, be an "Outlier"

Talk about training for your goals. Man today is an awesome sports day. You have a UFC Light Heavyweight Championship fight, baseball is in full swing (by the way, there was the 21ST PERFECT GAME IN MLB HISTORY TODAY), basketball is approaching playoff time and NONE of the playoff match ups are set with less than a week in the season, and the two greatest soccer players in the world just played against one another (for those who don't follow soccer that would be Lionel Messi and Christiano Renaldo). My TV has four channels on DVR and I need to get in the shower so that I can go somewhere to watch the fight. The Olympic Wrestling Trials are going on today as well. Right now I am streaming the wrestling on my computer, watching the soccer game I recorded, and watching basketball in the picture in picture window. This is awesome. I will be interested to see what is on the front page of ESPN in the morning...

One thing everyone one of these guys and girls has in common is the effort with which they train. Yes, some natural ability is a must for a professional athlete but the difference between those who get there and those who do not is hard, intelligent WORK. Here are two few facts I found floating around on the internet:

There are only ~17,000 professional athletes in the United States and with a total census population of ~301,139,947, thus you have a .0000565/1 chance of becoming a professional athlete.

The average professional athlete spends 10,000 hrs of practice before becoming a professional. If you start when you are 5 and practice until you are 18 that is over 2hrs a day with no days off.

Malcolm Glidwell identifies this as a success metric for ANY occupation in his book "Outliers." This book looks at people who are outliers meaning that they have success well above and beyond the average person. 

So, for the younger guys who think they maybe fighting for the title, throwing that perfect game, playing a hard four quarters to get into the playoffs, launching a long strike for a goal outside of the penalty box, or prepping for that gold medal, are you on track for your 10,000 hours?

I also read the following: Expert Mentors/Coaches are required, to show aspiring athletes what they should spend those 10,000 hours practicing. 

That is an excellent point as well. Training, no matter what the goal, is most effective when it is directed and focused. Just as I have told many people in the gym, I am getting in an hour what you are getting in three. That is the difference. That 10,000 hours? You think it is 10,000 of full court basketball and horse in the park, or directed practice and games designed to improve skills and learn the game? 

Don't have much time to train? Have a plan, go hard, and maximize what you have! Be an "outlier." Need help with a plan? Don't worry, SideMeat has something coming....SOON.

DO YOU

-SideMeat

Pure Motivation

I challenge anyone to take the less than 10 minutes it takes to watch this video and not be motivated to work harder to reach your goals in fitness and in life. No matter how hard or how far you fall, there is always a road back and beyond....the only question is are you willing to walk that road? 

DO YOU

-SideMeat

E:60 Making Weight

405 pounder Terence Haynes set out to lose 200 lbs in one year...and did. At age 45, he now wrestles on a DIII college team.