Tag: training strategies

3 Steps To Setup A Home Gym

Post author By Remson
Post date May 2, 2017

3 Steps To Setup A Home Gym

Having a home gym is like a giant ball pit for a ferret. Its an adult play room for anyone committed to the fitness lifestyle. The home gym is one of the best lifestyle assets you can possibly have, but without the right strategy it can be very costly and even wasteful, so I’m gonna give you 3 steps to setup a home gym. Follow this and save yourself the headache.

Key Advantages To Having A Home Gym

TIME & TRAVEL EFFICIENCY

Those of us who have a really busy lifestyle have a tendency to struggle with setting aside time for the gym. Having a home gym cuts out the travel time and unnecessary traffic that comes with going back and forth to the gym.

ACCESS & ENVIRONMENT

I think its safe to say that we all hate overly crowded gyms and cramped spaces where there’s too much equipment or there is limited space in general. The beauty in having a home gym is that you are in complete control of just how many people occupy your training space. You’re also in control of everything else like what equipment is available, what music is playing, and what’s on the tv.

Guidelines For Picking The Right Equipment

KNOWING YOUR PROGRAM & TRAINING STYLE

Before you pull the trigger on buying anything you need to figure out what your training program and training style are. Every piece of equipment you get should accommodate your training as efficiently as possible. For example, in order to calculate how much weight you need to buy, you need to know how much weight you’re using and how much weight you’ll be using further down the line. This is just one of the reasons why a program is essential.

Training style really depends on your goals and dictates what equipment you’ll need. For example, if all of your workouts are executed using under 100 lbs, then chances are you don’t need a barbell and plates, so dumbbells, kettlebells, and resistance bands would be a smarter investment in the beginning.

CHOOSE SIMPLE, VERSATILE, PORTABLE, SCALABLE, & DURABLE FIRST

Simple, Versatile, Portable Scalable Durable, keep these 5 words in mind when looking at equipment. Your average gym doesn’t really do such a good job with this. Take for example a bicep curl machine. Its not, simple, versatile, portable, scalable, or durable. Its heavy, large, expensive, and all of the moving parts make it more likely for something to break. Can you see why this is not a good investment?

An example of a good investment would be a barbell, bumper plates, and a squat stand. Its simple with very little moving parts which ties into durability. Its portable and scalable, just add weight. Most importantly its versatile which means you can do way more with it than bicep curls.

CREATE A BUDGET & COMPARE PRICES

Once you’ve got your budget together, you can search for equipment and compare prices. A good place to start looking is amazon.com because they typically have really good deals and a lot of different options. You can also find good deals on used equipment locally from small gyms, maybe even some that are going out of business. Another option is facebook marketplace, but the options could be pretty limited depending on your location. You can build your gym overtime, but the first things you should get are the essentials to your current training program.

Leave a comment and let me know if this information helped you. As always thanks for reading.

Tags fitness tips, home gym, training strategies

3 Steps To Fix Knee Hip And Lower Back Pain

Post author By Remson
Post date May 2, 2017

Tribe By Noire

Exercise Selection And How To Make The Right Choices

Joint pain is one of the biggest struggles that people face today. This joint pain keeps people from being active and doing the things they love to do. It makes things like going up and down stairs a miserable experience. Throughout my 10+ years of experience, I’ve been able to help people to overcome and even completely fix joint pain. Let’s talk about the 3 steps to fix knee hip and lower back pain.

1. Massage

There are various forms of massage that work to relieve excess tension from muscle which in turn relieves joint pain. Check out some of the methods of massage below.

Professional Massage

This can be, deep tissue massage, hot stone massage, shiatsu, reflexology, etc. These are the most effect for fixing issues, but not very cost effective.

Self Myofascial Release

This is basically a technical way of saying self massage. This can be done with a foam roll, trigger point ball, or even your own hands. Its not as in depth and effective as professional massage, but needless to say its a lot more cost effective and very convenient.

*My recommendation is to apply self myofascial release daily before and after training and professional massage once a week.

Checkout my video on foam rolling.

2. Stretching

From my experience, joint pain is usually a case of poor mobility. An example of this would be tight hamstrings and calves limiting glute activation, which causes excess stress on the quadriceps that leads to knee pain.

My recommendation is to loosen up the muscle with self myofascial release before stretching. Checkout some of the stretching methods I’d recommend.

Active Isolated Stretching (AIS)

This stretch technique is held for only a few seconds at a time. Its performed for several repetitions, each time exceeding the previous point of resistance by a few degrees. Ideally this is performed for several sets with a specific number of repetitions.

Dynamic Stretching

This type of stretch is a series of continuous movement patterns that resemble fluid human movement. I personally tend to model my dynamic stretching drills after various yoga poses and martial arts techniques.

3, Strengthen

Weak or inactive muscles typically cause other muscles to work way more than they normally would, thus causing muscular imbalance. These muscular imbalances ultimately cause joint pain. In order to fix these imbalances you have to strengthen those lagging muscles.

After you’ve applied self myofascial release, AIS and dynamic stretching techniques, you can start strengthening lagging muscles. There are two main ways to do this.

Isolation Exercises

These types of exercises only require one or two joints action and the use of one or two muscles. This allows you to better focus on activating a lagging muscle. Examples of this would be a hip bridge, hamstring curl, standing calve raise, etc.

Compound Exercises

These types of exercises are compound movements that involve the flexion and extension of at least 3 joints. Compound exercises are great for maximizing strengthen and body mechanics through improving muscle synergy. In other words this is the best way to train to be strong and balanced.

Knee, hip, and lower back pain should all be fixed at the same time because they are all directly connected. Unhealthy knees ultimately lead to hip and lower back pain and vice versa.

Here are the main things to improve to fix joint pain.

Ankle mobility
Hip mobility
Spinal extension
Torso strength
Glute strength
Hamstring strength

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Tags fitness tips, joint pain, training strategies

Fitness & Training

3 Keys To Building Muscle And Burning Fat At The Same Time

Post author By Remson
Post date May 1, 2017

3 Keys To Building Muscle And Burning Fat At The Same Time

One of the biggest myths in fitness today is the belief that you can’t build muscle and drop body fat at the same time, atleast not a substantial amount. Because of this belief, it is a common practice to alternate between 3 different phases known as bulking, cutting, and maintenance. My goal here in this article is to simplify the process and explain the 3 keys to building muscle and burning fat at the same time.

The Vicious Cycle Of Cutting & Bulking

This vicious cycle will have you bouncing back and forth from one extreme to the next. You want to get lean and sexy, so you neurotically cut calories in efforts to drop weight fast. You drop the weight, and a clothing size or two. You feel good about it for a bit, but the feeling fades when you realize you look flat. You’ve gotta put some muscle on, and add some shape to this now thinned out physique. Popular opinion says you’ve gotta eat big to get big, so you begin doing just that, over eating. You hit it hard in the gym and pack on some good size, but only a small portion of it being actual lean mass. Ladies and gentlemen, the vicious cycle of bulking and cutting.

Debunking the calorie myth

Before we go any further I need to clarify what calorie is and is not. A calorie is not a form of nutrients, it is actually a measure of thermo energy. To be specific it is the energy needed to raise the temperature of 1 gram of water through 1 °C. Basically food works in the body much like how gas works in your car. The fuel heats up creating a caloric output (energy use). The more “calories” we consume, the more potential caloric output we have.

Understanding that, we can now see that the only purpose for increasing calorie intake is to have more usable energy. Whatever potential energy we have left over is stored in either the liver, muscle tissue, or fat cells. If you have your calorie surplus too high, you’ll gain body fat. If your calorie deficit is too low, you’ll lose muscle. Sounds simple enough, but this is actually where calorie counting falls on its face.

Are all calories created equal?
Does it matter where the calories come from?
How do you calculate how many calories you need?

I’ve often had clients drop body fat and increase muscle mass by increasing their food intake, so what’s the missing link here?

Quality Over Quantity

When thinking about food, quality comes first. The quality of your food is its macro and micro nutrient balance. A good example of this would be fruit vs cake.

Cake has little to no nutritional value, and very high in “calories”. Cake is known to be fattening because not only is it high in “calories, its also low in fiber, so you end up eating way too much of it before actually feeling full.

Fruit is low in “calories” but loaded with vitamins, minerals, and fiber which greatly improve energy, recovery, and digestion. This means more muscle growth and fat burn.

The 3 Keys To The Right Gains & Losses

1. NITROGEN SURPLUS

Consuming protein increases the nitrogen levels in your body. This nitrogen is what builds the muscle tissue in the body. Simply put, you will build muscle as long as you have a nitrogen surplus in the body during recovery. Studies show that the optimal consumption of protein per day for muscle building is 1.5 to 1.8 grams per kilogram of lean body mass.

2. TRAIN INTENSE & TIME EFFICIENT

Your training sessions should be fairly quick and intense, typically within 40 – 45 minutes. Having long drawn out training sessions can drastically reduce performance and inhibit your recover because of over use to the nervous system. Your body only has but so much fuel available at a given time so make every minute count.

3. RECOVERY

The body builds muscle at rest almost entirely when you sleep, which is why the best thing you can do for muscle growth is sleep. The body also metabolizes the most fat at rest in order to generate and stabilize your hormones and other functions. Its pretty much impossible to get the results you want without sufficient recovery.

Leave a comment below! Let me know what info you’ve found most useful here and feel free to ask if you have any further questions. Thanks for reading!

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Tags bodybuilding, diet strategies, fat loss, fitness tips, muscle growth, nutrition plans, power building, powerlifting, training strategies, weight loss, weightlifting

Fitness & Training

The Best Training Routine For Muscle growth And Fat Loss

Post author By Remson
Post date April 30, 2017

The Best Training Routine For Muscle growth And Fat Loss

There are those who train and there are those who just workout. Working out is great and all, and its better than just sitting on the couch binge watching your favorite tv show, but training is where the real progress happens. Training implies programming, following a routine to reach a specific goal with efficiency. In this article I’m going to go over the 3 main types of training routines for muscle growth and fat loss as well as the best training routine for muscle growth and fat loss.

The 3 Main Types of Training Routines

THE BODY PART SPLIT

This is where you train each specific muscle group once a week. This is most commonly used by body builders. The purpose is to isolate and stimulate a specific muscle or muscle group as much as possible in a given session and let it recover for the rest of the week. Doing this can help you fine tune your physique specifically for aesthetics on stage. Here’s an example

Monday – Chest & Triceps
Tuesday – Back & Biceps
Wednesday – Rest
Thursday – Legs
Friday – Arms
Saturday – Accessory work
Sunday – Rest

The body part split will vary according to what muscles you want to focus on the most and what your schedule will allow.

UPPER & LOWER SPLIT

With this type of routine, your training days will alternate between upper body and lower body. This will allow you to hit each muscle group at least twice per week. This type of training routine is ideal for anyone needing to practice specific movement patterns because of the increased training frequency of each muscle group. Here’s an example

Monday – Lower Body (Squat & Deadlift)
Tuesday – Upper Body (Bench Press & Pull Ups)
Wednesday – Rest
Thursday – Lower Body (Deadlift & Squat)
Friday – Upper Body (Bench Press & Rows)
Saturday – Accessory work
Sunday – Rest

FULL BODY

From what I’ve seen in my own clients and the studies I’ve read, full body routines are the best type of routine for overall weight loss. Each training day combines upper body and lower body exercises, preferably back to back to raise and sustain the body’s metabolic rate. The higher your metabolic rate is, the more glucose and fat you burn. Here’s an example

Monday – Deadlift & Chest Press
Tuesday – Rest
Wednesday – Squat & Push Press
Thursday – Rest
Friday – Box Jumps & Farmers Carries
Saturday – Rest
Sunday – Low intensity distance walk

The Best Of Both Worlds

In my 11 years of coaching I’ve had the ability to test hundreds of different programs with hundreds of different clients, and from that experience I’ve been able to learn what works most.

The body part split works best to build lagging muscle groups, but it definitely isn’t the best way to cut body fat or improve movement quality and strength.
Full body has shown incredible results for weight loss, but muscle growth tends to be slow with this process which means this isn’t ideal for aesthetic purposes.

THE WINNER

The Upper & Lower Split reign supreme in my book. Whether you’re a beginner, or advanced, fat, skinny, or in between, this routine has got you covered. This is a type of routine that mostly use for myself. When I want to gain mass, I just increase the weight load and calorie intake and when I want to lean out, I just increase the rep volume, lower the weight a bit, and drop my calories by a few hundred.

Subscribe, leave a comment and let me know if you’ve found this information useful, or if you have any other questions. Thanks for reading, family!

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Tags bodybuilding, fitness tips, power building, powerlifting, training strategies, weightlifting

Fitness & Training

Top 10 Fitness Tips for Beginners

Post author By Remson
Post date April 27, 2017

Top 10 Fitness Tips for Beginners

You’ve decided to start living the Strength & Wellness Lifestyle and I salute you for that! The biggest question is, where do you start? I’ve put together a list, just for you. My top 10 fitness training tips for beginners. Let’s begin!

1. Be Clear On Your Intentions & Commit To A Specific Goal

All of the worlds greatest achievements were attained through clear intent and a solid, unwavering commitment to a specific goal. You’ve got to truly decide what it is that you really want and go for it, without looking back. My advice to you is to sit down in front of a sheet of paper and write down and even draw what you want. Collect pictures of what you want from anywhere you can find. Now take all those things and put them together in a large picture frame or bulletin board, and hang it up somewhere where you’ll see it everyday. That my friend, is a Vision Board!

*No one ever learned how to swim with only half their body in the water.

2. Choose A Mode Of Training That Aligns With Your Goal

Your goal and intention serve as the direction in which you move. Your mode of training will determine how efficiently you move toward your goal. When you’re choosing a mode of training, think about how that mode of training relates to your goal. If you’re trying to get strong, you wouldn’t really want to spend most of your time on a cardio machine, just like if you were trying to drop body fat, you wouldn’t have a diet of sugary, toxic foods.

*When crossing a body of water, bring the boat, not the bus.

3. Make A Training & Nutrition Schedule

You got to get organized! Not having an organized schedule means guaranteed failure. The same way you have to be to work on time, is the same way you have to train and eat on time. Before you even step foot in a gym or pick up a weight, sit down and make a daily, weekly, monthly, and even annual schedule. Go out and get a planner and start filling that thing out!

*Our entire solar system runs on a set schedule, so why shouldn’t you?

4. Learn How To Program For Yourself

Programming is the science behind how to manipulate cause and effect. Sets, Reps, Tempo, Effort, are just a few factors in programming. Familiarize yourself with what works and use it. The better you get at your programming and understanding how it works, the easier it will be to get any result you want. The knowledge of programming is one of the main components to breeding a champion.

*The worlds greatest technology is valued by the effectiveness of its programming.

5. Learn Proper Technique & Habits

I see people all the time, in every gym, struggling along in such painful fashion, due to terrible technique. Don’t be that person who looks like an idiot because you never took the time to learn how to do it the right way. Bad technique results in failure, frustration, injury, and humiliation. Get coaching from someone who actually knows what they’re doing and knows how to teach form.

*You wouldn’t get on the road and drive without a license, so why would you get in the gym and fool around without training?

6. Be Consistent

Consistency is a major component to success. The little habits you have and efforts you make on a day to day basis have a compounding effect, which add up over time. Consistency builds momentum and momentum converts into ease of progressive movement. The only grind you should have is the big push in the beginning, in order to develop good habits, but once you have those good habits, your process becomes subconscious. F.Y.I it takes 21 days to develop a habit.

*Its like pushing a car. The worst thing you can do is stop pushing and then start again.

7. Stick To The Basics

My years in coaching has made it quite clear to me that simplicity is the most efficient way to create a positive result. Its very difficult to maintain any kind of consistency with something that’s complicated. Most people get burnt out and quit on complicated routines because we as human beings can only keep up with and process so much at a time. Any great mentor will tell you to follow the KISS method (Keep It Simple Stupid)

*Not even something as complicated as juggling is possible without a simplifying method.

8. Do Not Get Side Tracked By More Advanced Training

The biggest struggle with sticking to the basics is distractions. Let’s say you see someone in the gym who looks like what you’d kill to be and they’re doing something advanced and amazing. You think to yourself, “What if I started doing what they’re doing? Maybe I’d be like them and reach my goal faster!” I don’t blame you for having the thought, but understand that they didn’t start with that, they had to earn the right to do that advanced training by nailing the simple stuff first. Take your time and be patient, you’ll get there.

*Don’t be the cat chasing the laser pointer.

9. Cultivate A Positive State & Stay In It

Living the Strength & Wellness Lifestyle is all about staying in the state that allows you to do so. Your thinking dictates everything you do, so its important to control what thoughts enter into your head on a daily basis. There is no room for self doubt, jealousy, frustration, or laziness. Be conscious of the shows and music you watch and listen to and make sure you’re not loading your mind with useless garbage. Read and educate yourself daily, listen to personal development and mindset audios daily.

*You wouldn’t willingly choose to drink dirty water, so why would you willing choose to consume dirty thoughts.

10. Be Relentless

I don’t know how to explain this other than saying, “Be Relentless!” Go hard for what you want and never let go! I don’t care how tough your life is, DO NOT QUIT!!!

*No one has ever celebrated a quitter!

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Tags fitness tips, mindset, training strategies