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Physique
Chris and Eric Martinez
by
How’s it going Mountain Dog readers! We all enjoy some good ole secrets
from time to time, especially if they are secrets to help enhance your
physique, right? Yell “Hell Yeah” if you agree with us here. Okay time to be
serious here now ladies and gents. One of the reasons you are a Mountain
Dog reader is because you want to learn and be an ongoing student when it
comes to training and nutrition practices. Getting some tips and nuggets to
apply to real world practice is what it is all about. In this article we will be
sharing 6 Secret Nuggets to Enhance your Physique and how you can take
action on these right away.
Do you ever joke around saying, “I need to learn how to cook” or “I wish I
could cook something like that?”
If you’ve never been taught, building a cooking habit can seem pretty
daunting. We know this because we used to struggle in the kitchen too. We
spent most of our lives surviving on turkey and mayo sandwiches, frozen
pizza, and restaurant meals. When we could build up enough motivation to
cook something, we would just boil pasta and feel accomplished.
The list goes on ladies and gents but at the end of the day these are all excuses
and here are some solutions to these excuses:
If you don’t have time, make sure to prioritize it and set a reminder, we
can all block out a small chunk of time during the day or week to cook
If you hate doing dishes then put on a podcast or some of your favorite
music and block out the actual thought process of washing dishes
Nowadays you can have groceries delivered to your door with apps and
online sites
There are plenty of YouTube videos to learn or take a cooking class
We are all not the greatest when starting out, you have to understand it
takes repetition and trial and error to get better and learn
Perhaps experiment with hiring a personal chef
You see, it’s very difficult to be objective when coaching yourself. Is it fair for
a doctor or therapist to practice on themselves or family? No, because of the
biased opinion and emotional attachment that’s involved. The purpose of a
coach is to gain objectivity and to make decisions that will benefit them from
a logical place and not let biased or emotional attachments overpower that.
Hiring a good qualified coach can really take your progress to the next level
within training and nutrition. At some point you have to look at these coaches
as mentors, you cannot let your ego get in the way if you want to learn and
improve upon yourself inside and outside of the gym. We have had 3-4
different coaches within our fitness journeys and we will be the first ones to
say how beneficial great coaches are.
Don’t be afraid to seek out a well-qualified coach to help you take your game
to the next level.
Through the years with our training and nutrition, we have learned that if you
think about strategy (the “how”) too early, it will actually inhibit your vision
(the “what”) and block you from thinking as big as you need to think. What
you need is a vision that is compelling, realistic, and fun. If it’s not
compelling, you won’t have the motivation to stay the course and you won’t
be able to recruit others to help you.
If you really want to be great at anything, you have got to have a crystal clear
vision of exactly what you want, why you want it, and when you want it to
happen with your training and nutrition goals. All of our amazing mentors
that we look up to have all done this and created a crystal clear vision. When
we first started our training and nutrition journeys we looked up so much to
our mentor and coach Layne Norton to the point we wanted to be just like
him and train like him. After some years of trial and error, learning from
other mentors and discovering who we are, we knew we couldn’t be Layne
Norton and we didn’t have any right to. We had to be our own versions of Eric
and Chris Martinez, train the way we are able to, continue to get 1% better
each and every day inside and outside of the gym.
Also remember this, John talks about this in his seminars. Your HABITS have
to support your goals and what you believe your destiny to be. If you aren’t
doing the right things day in and day out, then you will fail plain and simple.
Now that you understand what a crystal clear vision is and know how to
create one, take action today, not tomorrow. Without a vision, a goal is like a
ship without a rudder and is in danger of drifting aimlessly and can
eventually sink.
Make sure to take this secret seriously, we promise you it will really change
your game inside and outside of the gym and you as a person. Here are some
suggestions on how to surround yourself with a dream team:
The probability of your success within attaining the ideal physique you want
will be enhanced if you create an “A Team” around you.
In today’s society with all of the social media and technology, activity levels
have gone down drastically. Add poor eating habits and a lack of exercise to
this equation along with lowered activity and we have a recipe for an obesity
epidemic.
Walking
Climbing stairs at work or any recreational community place
Fidgeting
Singing
Laughing
Cleaning
Standing up more frequently
These additive activities are associated with energy expenditure beyond the
basal metabolic activity and account for significant thermogenesis and energy
consumption.2
Chores
Running errands
Transportation
Only 4% of Amish adults are obese. They walk an avg of 18,000 steps per day,
perhaps the highest mean value reported for this time3. Compared with Non-
Amish US adults, who avg approximately 5,100 steps per day.4
The avg American sleeps 8.5 hours per day, allowing 15.5 hours in which
exercise is not being practiced as recommended in the guidelines.
1. People who think they’re “hard gainers” may actually just be “NEAT
Freaks” who hyper-respond to caloric intake increases by increasing
subconscious/unconscious energy output
2. If NEAT is increased outside of formal exercise (resistance training and
cardio), you may be able to stay leaner and eat more in a calorie surplus
Lets take a look at the above picture. In 2014 Trexler and collegues came up
with a more accurate representation of what total daily energy expenditure
(metabolism) should comprise of.6
When you really think about it, we resistance train for 1-2 hours a day and we
really don’t burn that many calories. Throw in some cardio and you may get a
little bit more calorie expenditure for the day/week.
It’s important to stay active outside of formal exercise (weight training and
cardio) to expend more calories and thus lose more body fat if that’s your goal
or just stay leaner overall throughout the year(s).
Here are some NEAT activities along with the potential amount of calories
that can be burned while doing them:7
There’s even data showing that energy expenditure declines after weight loss
and it’s mainly due to Less NEAT. 8 The authors concluded “A clinically
significant decline in Energy Expenditure (EE) after weight loss occurs, that
Non-Resting Energy Expenditure (NREE) is the primary compartment in
which EE is reduced, and these reductions in EE persist over an extended
period of time- perhaps indefinitely.”
Another study by Weyer and colleagues showed a drop in NEAT plays a big
role in metabolic adaptation post diet and leads to weight regain.9 The
authors concluded “Results of the present study of participants in the
biosphere experiment indicated that after 2 years of an energy restricted, low
fat, but nutrient dense diet, and a marked sustained weight loss, 24 hour EE
was significantly lower than predicted for age, sex, and body composition.
The lower than predicted 24 hour EE was in large part attributed to low
NEAT in the chamber.”
The moral of the story is to do more NEAT things outside of formal exercise
to keep your activity levels high, stay leaner year around, and to lose more
weight if that’s your goal.
A training log is kept by every serious trainee as a record of his or her training
progress. It is a crucial source of data for determinations such as:
Staleness
Overtraining
Effectiveness of newly added exercises
Tracking volume
Effectiveness of overall training protocol
Constantly making progress with progressive overload
It means to have some sort of progression such as adding weight, adding reps,
adding sets, adding exercises, etc. If your main goal is putting on muscle,
focus more on progressions that increase volume, and if your main goal is
strength, focus more on progressions that increase load (amount of weight
lifted).
Gage your effort during sets when not lifting to muscular failure
Could therefore help with the planning of your training
Help reduce the tendency to train to failure on every set of every exercise
Keep you healthy and fresh for your workouts for more quality workouts
Be more in tuned with your body
Have you increasing your training volume over time
There’s some good data supporting this and try using informal note taking on
the main lifts like this:11
These informal notes and training log records helps us look back at our
training and forces us to pay attention to it more, helps us assign and adjust
load and volume depending on environmental and lifestyle factors, helps us
reflect on and honestly evaluate each set, and this will help keep our working
sets dialed into that zone of quality.
Just ask yourself this question, “Would you go on a road trip without a road
map?” So why go into the gym without a plan?
Closing Thoughts
Now that you have these amazing “6 Secret Nuggets to Enhance your
Physiques,” you have to take action! Many people say they are “gonna” but
never actually put all the info they have into practicality. We assure you all
that if you apply these 6 secrets nuggets to your training, nutrition, and
lifestyle habits, you will be a head of the game.
1. Learn How to Cook. We can all make learning to cook a priority, so take
this seriously and make an effort. The return of investment on this skill
will be worth it.
2. Seek Help and Hire a Coach. We all need a non-biased eye to help us see
our blind spots, why not hire a coach to help further your education and
help you reach your goals.
3. Have a Crystal Clear Vision with your Goals: A vision without clarity and
taking action is just a dream, make sure to create a crystal clear vision
and execute.
4. Surround yourself with a Dream Team: Surround yourself with greatness
to help elevate your game inside and outside of the gym, life is too short
to spend it around toxic environments.
5. Do More NEAT Things Outside of Formal Exercise: Increase your overall
daily step count by being more active outside of just resistance training
and cardio to stay leaner or lose more weight if that’s your main goal.
6. Track your Training Progress: Be old school and use a note pad to track
your training progress or try informal note taking. Just do something to
measure and track your training progress.
If you can’t do all six that’s okay, start with one, two, or three of them, work at
them and keep progressing over time to enhance your physique.