Introduction to Maximum Overload Training (Max-OT)

When it comes to training, I use the Max-OT principles for working out. Max-OT is basically a low volume, high intensity form of weight training which is both efficient and very effective. In this video from the fitness documentary “I want to look like that guy”, Ifbb pro bodybuilder Jeff Willet lays down the Max-OT basics for Stuart McDonald to use as he embarks to create the best body he can. If you want to learn more about Max-OT training, sign up for the free program at www.ast-ss.com.

Mental intensity: Igniting the fire within!

Well here’s my first post on the subject of training and one specific subject which I consider very important, Intensity! I’m always fine tuning my level of mental focus and intensity in the gym. I’m never really satisfied because I know no matter how hard I train, I can always push myself to a even higher level of intensity.

When you train with intensity, you live to train! During that time your training, your putting your heart and soul into each rep and each set. training with intensity can be a very visceral experience, one that is hard to put into words. when you train with intensity, your always making an effort to lift with more weight, do more reps or slightly improve your exercise execution compared to your last workout. You also have a mental focus which is like a blade that cuts thru everything around you, nothing stands in your way!

When it comes to making solid gains in strength and muscularity, training with a high level of intensity is
critical. How can you continue to make significant progress if you don’t put your mind, body and soul into every workout, every rep and set? If your not pushing yourself to do better in every workout, what’s going to force your muscles to grow bigger and stronger? You need to force your muscles to adapt!

Most lifters and gym goers level of intensity and mental focus is appalling. I see to many people socializing, talking on cell phones and just sort of working out nonchalantly in between. I know not everybody in the gym wants to train like Dorian Yates or Ronnie Coleman, but that’s just pathetic! If you really want results you must focus on the task at hand. There well be plenty of time to socialize when you finished. Be in the moment, think about what your doing, be in yourself and focus.

There are many ways to raise your level of intensity, here are some tips to help you be more focused and have more intensity in your next workout.

1. Have a goal. Make it a point to always be striving for more, whether it’s better form, more weight or one extra rep with a specific exercise. Work to better your numbers every workout.

2. Keep a workout log. Many people fail to do this and don’t understand what a powerful tool this can be.
I keep a log of every workout. In it I have what exercises I did, how much weight I lifted and how many reps I did. These numbers allow me to see my performance in past workouts so that I can make it my goal to do better. This is also a great motivational tool to track progress.

3. Visualization. Before each workout, visualize what you’ll be doing. Imagine each rep and each set, feel the dumbbell or barbell in your hands as you lift with perfect execution. Make this as real as possible, this is a great mental tool and one that I use regularly. Just invest 10 minutes of your time doing this before a workout and I guarantee you, you will feel a difference.

4. Shut up and train! This is your hour of power! Be quiet and focused between sets and think about what your doing in that moment. Don’t let other people distract you, let them waste someone else’s time and not yours! If you have a training partner(s) who talks to much you must either confront them about it, or let them go.

Wow, That was a long post! I guess that shows you how passionate I am about this and how important I feel it is to train with maximum intensity. Hopefully you do and I hope people try what I’ve suggested and post
comments about the result they get.

Don’t fret over numbers when building muscle and losing fat

It happens all to often, I’m in the gym and the first thing I see someone do before they workout is jump on a scale and start weighing themselves. It’s very common for the average American to weigh themselves once a day or even twice a day! Using scales or fat calipers is NOT a good way of measuring progress. In fact, going by numbers can actually be self sabotaging and leave you feeling discouraged and frustrated. The term “ weight loss” will NOT be used on this blog for the simple reason that weight is not an accurate way of measuring progress.

The people who use the scale to measure progress fall into two categories-

1. Those who wish to lose body fat

2. Those that wish to put on muscle

People who fit into category 1 use the scale to measure fat loss. They are so happy when they see they’ve lost weight but do they really know what they’ve lost. The same go’s for category 2, there happy that they’ve gained weight but have no idea what those numbers mean exactly. Do you really believe you can realistically gain three pounds of pure muscle in just one week, is losing five pounds in a week mean you lost five pounds of fat? A number is just a number, it is not a reliable indicator for tracking your efforts.

So if using scales and fat calipers are not accurate indicators then what is? Well, there’s one method that seems to work pretty well and it’s probably the simplest of all. I’m talking about using a mirror to measure progress. Although this method is not as exact as a number on a scale, it really gives you the true story and is much more reliable. If your honest with yourself, you can tell if your getting to fat or not losing fat quickly enough. Also, taking pictures of yourself once a week to help track your progress is another great idea and can help keep you motivated.

One thing I would recommend is that you evaluate yourself upon waking. At this time of the day you’ll have a better idea of what you really look like without worrying about bloating from food or retaining any fluid under the skin due to sodium or water intake. Pick one day of the week and try to evaluate yourself before your first meal or before taking in any water. This would also be a good time to take a picture of yourself to keep track of your progress.

This method that I just shared with you is in my opinion, much more reliable then any scale or number.Using a mirror gives you the big picture (no pun intended) and tells you the real story, A number on a scale is worthless. I urge everyone to throw away there scales, calipers, tape and just forget the whole numbers thing,It’s just not worth your time or energy.

One of your greatest weapons in the battle for a better body is a knife and a fork!

A lot of people train there butts off every day in and out of the gym wonderingwhy there not getting the results they looking for. “I don’t understand it, I workout for hours but I just can’t get rid of this fat!” is what a person might say who doesn’t have a clue about how important there eating habits are in relation to how they look and feel.It doesn’t matter whether your trying to lose fat or gain muscle or both, a sound and consistent diet is a key component in getting to where you want to be with your body.

Many times in fact, people already know how important diet is! They just can’t seem to commit to a eating plan. They blame there hectic schedule, or they blame the diet. Well maybe it’s about asking yourself whether or not this is important enough to you.Because if it is important enough to you then you will find a way. You will do what you have to do to insure you get all your healthy meals in throughout the day. Remember, the food that you eat makes up at least 80 percent of how you look and feel! I don’t care about what training program your on, how much cardio you do or what your personal trainer says, if your not making diet a priority then your way behind in the game.

So pick a diet and stick with it, be as consistent as possible and be patient. I can’t stress patients enough! Patients is a very important attribute to have when it comes to ALL areas of health and fitness. Try giving a diet at least two months before deciding it doesn’t work. A lot of success in anything you do (diet included) has to do with being patient enough and allowing enough time to see whether or not what your doing is working for you. Be sure that you allow enough time before you start seeing results from your endeavors. Nutrition is a very important area in health and fitness and that’s one of the reason why I’m starting things off with a post about diet and what a major role it plays when it comes to looking and feeling your best.

Be sure to make diet a priority before you venture on any new fitness program. Before you master other areas, try to get your diet in order then move on to finding the perfect program or trainer. This is a very important piece of the puzzle and can’t be overlooked.So just remember, diet makes up at least 80 percent of how you look and feel. if you really want to look and feel your best start implementing a sound and consistent eating regimen, you’ll be glad you did!