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How do we confront uncomfortable truths about ourselves, not get bogged down in negativity, and move toward our goals. Uncomfortable Truths: Coming to Terms with Your Shortcomings
You set a goal. Inherent is this is that you do not like what you are doing now. Something must change.
You have probably intertwined your identity with the actions that you need to change.
The potential pitfall is wallowing in negativity and neuroticism. You may adopt a victim mentality. Clear this hurdle.
Uncomfortable Truths: Move Toward Your GoalsNiki and Andrew share common and personal examples.
One that happens that is less obvious is coming to terms with the slowing improvement toward the end of LP or early intermediate training.
You may have not reached the goals you expected or desired. You may have wrapped up your identity in the daily and weekly PRs, and now are trying to accept you have to do more work to get fewer PRs in less time.
Niki struggled with the process of gaining weight. She found having structure and guidelines around the process and metrics helped her have confidence in the process and her coach.
Andrew has confronted that he has accomplished much reacting to his emotions. Now, to reach further levels of professional development, he has to overcome this inclination.
Learn how to confront uncomfortable truths.
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When important becomes urgent, clear your plate, and address the important (because, by definition, it's important).
When Important Becomes Urgent: Faith, Family, FitnessThose things that are important but not urgent, such as family, health, and religion, can become urgent when unattended to (or minimally attended to) long enough.
You find yourself bickering with your spouse or family more than normal, clothes unable to fit and feeling physically and mentally worse, and falling short of the standard your faith holds you to.
Now, your family, your fitness, and your faith are urgent (and, of course, still important).
It is time to clear your schedule, pull the weeds, and take care of what is most important. Life is signaling to you that you need to spend more time and effort on these things.
This might be scheduling a vacation. It could be a spiritual retreat. Maybe you clear off a time to train every day and start every single day (today) training.
This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going HERE.
Check out Coaching 101 - the new Academy course designed to cover the basics of coaching. It's leaner and tighter than our other offerings (and cheaper).
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Saknas det avsnitt?
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We investigate accessory lifts: what's the point? Why do auxiliary lifts and how should you think about incorporating them into your training? Accessory Lifts: What's the Point?
It's that time of year, where people begin to go on vacation and either take breaks from lifting or ask to do hotel workouts (which they often do not do).
What may cause, in part, the low compliance with hotel training is not understanding the point of the accessory lifts that, because of the limited equipment and weight, have to be used for these workouts.
So, what purpose do these lifts serve?
The provide additional volume for muscle groups that cannot be adequately stressed by solely using the main lifts.
We love the main lifts, they are fantastic tools and over time they should go up.
As you advance, though, you will almost certainly need to incorporate more of these auxiliary lifts that train muscle groups like the deltoids, triceps, biceps, hamstrings, calves, and more.
Adding Accessory Lifts to Your TrainingAs always, you first need to know the why? We explained the general why, but the personal why - why do you as a lifter need them now?
You have to consider your time, equipment, preference, goals, and desired muscle groups to target.
The benefits of home gyms are huge, but this is one area where home gyms tend to be more limited. You may have to get creative or invest in things such as adjustable dumbbells or pulley attachments.
These need to be performed strictly and for difficult sets. In fact, these can be more productively trained at higher RPEs than deadlifts and squats because they provide less systemic fatigue to the body.
You want to bar speed to slow down for the last rep or two and for them to be challenging. Program them for reps below 20, typically, because you do not want to stop because "you're tired."
Consider adding accessory lifts to your program if you want more training stress and hypertrophy.
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Matt shares extreme gratitude for his team, family, church, and more and invites you to do the same for you life.
Extreme GratitudeMatt goes through and thanks many of the people that have helped bring him and Barbell Logic to the point it is today.
Having just submitted the book to Forbes, about to go on vacation, and halfway through the year, Matt takes time to thank the people who matter to him.
He recommends doing this if you have not. We want to appreciate the pursuit, not the outcome, and taking time to be thankful is a great way to enjoy the pursuit.
Opportunities have arisen that, whether you call it luck, fortune, fate, or grace, you did not deserve in any real way. You found friends and colleagues, co-workers and jobs that you did not expect but mattered.
Take time to be grateful. Have extreme gratitude.
This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going HERE.
Check out Coaching 101 - the new Academy course designed to cover the basics of coaching. It's leaner and tighter than our other offerings (and cheaper).
Check out the Barbell Logic podcast landing page.
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We have questions for Niki Sims (and she has answers)! Learn more about Niki, her thoughts on training and life, and her goals. Questions for Niki Sims: Training, Success, & Motivation
Andrew asks Niki an assortment of questions.
What is a particularly memorable success story from one of your clients?
A story that stands out (and there are more, but this one jump into her head) is a daughter of a client who started to lift. Her family lifts, and so she started to lift.
Niki could tell something was off, but her client was not talkative. Finally, the client told Niki her back was hurting.
Niki change the training and let her know training should not hurt or be something you don't look forward to.
Now, she loves training, she is into it, and you can see the different in her videos.
How do you stay motivated to train consistently and what advice do you give to those struggling with motivation to train?
For Niki, this has become the favorite part of her day. She has tailored the time and space to what she wants. She has removed things she does not want.
If a lift is painful, she takes it out. She has her own home gym she loves. This time is a time without work (except work against gravity).
You should make this as fun and enjoyable and comfortable as you can - this includes the exercises you are doing but also the space, music, and more.
Questions for Niki Sims: Goals, Mentors, & the FutureNiki and Andrew continue.
What are your personal fitness goals and how are you working toward them?
Niki is working on her chin-ups, both 1RM and AMRAP.
Besides this, she wants to consistently train four days a week with fun training sessions to get more meat on her body. Additionally, she learning how to eat to support this.
Who are some of your mentors in the fitness industry?
Matt Reynolds has helped, but especially when it comes to learning about the business side of the industry.
Niki las learned much from Andrew Jackson on how to organize work to be more effective and efficient.
Gillian Ward, Niki's coach, has been a huge mentor, from whom Niki has learned a ton.
Lastly, Niki loved to see how Dan Campbell of the Detroit Lions infused passion into the everyday work of the team.
Where do you see the industry heading in the next 5-10 years?
Gyms will get better and better, especially in terms of equipment.
AI programming will mean less manual input but more data. You will be able to go into a gym with your program and not have to enter anything manually. You will know exactly what is available in the gym in your App.
These are questions for Niki Sims.
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Learn how to write a book: tips and tricks, developing ideas, motivation, pitfalls, and more. Matt talks to Nick Soleyn, coach and Editor-in-Chief at Barbell Logic.
How to Write a Book: Tips & Tricks for the ProcessMatt has been writing a book for Forbes with Nick as the editor. This process has worked especially well, as it has allowed Matt to do what he does best: verbally process ideas and tell stories.
Nick has been able to use his strength, of writing and editing to ensure not just correctness of grammar, syntax, and language but clarity of thought.
As a lawyer, he is good at identifying issues, organizing thoughts, and finding gaps in thoughts.
Matt and Nick worked on an ugly but extremely functional outline. It is not pretty, but it has enough detail to actually help describe what will be written.
Matt then records what he wants a chapter to be verbally. He might also share some old podcasts that also describe the issue.
Nick was able to get the transcript from the audio using this service. AI has made transcriptions inexpensive, quick, and easy.
How to Write a Book: Developing an IdeaNot everyone should write a book, but likely some people who should never do.
Matt had burning ideas that he had been developing for years and decades, and the opportunity arose and he seized it.
Before this, remember, he had been writing articles, recording podcasts, and discussing things on YouTube for years if not decades.
Start getting your idea out there. Talk about it, write about it, share it with people. Get feedback. Don't expect to go from idea to book.
Some ideas should just be a podcast or article. Some ideas are books.
Similar to how Matt would recommend starting a business, don't go from nothing to book, but start organically developing the idea. You may eventually publish or self-publish a book.
Nick recommends this needing to be important to you and your values divorced from its success. You have to want to get this idea out there and see the benefit in developing the idea.
Learn more about how to write a book.
This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going HERE.
Check out Coaching 101 - the new Academy course designed to cover the basics of coaching. It's leaner and tighter than our other offerings (and cheaper).
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Gauging nutrition progress can be hard, as weight & waist may fluctuate or not change quickly (or as quickly as we'd like). Learn how to better gauge progress on nutrition.
Niki and Andrew discuss how you can better gauge nutrition progress and advance in the realm of nutrition.
Gauging Nutrition Progress: Subjective FeelingsTracking nutrition progress can be frustrating. The amount of work that goes into changing behaviors, even in a relatively short few day period, with no or little measurable change to metrics such as weight or waist, can cause people to quit.
What can become important, not just in these first few days but in general to become someone who builds some mastery in the realm of self-control and nutrition, is observing the feelings associated with feeling bad and feeling good.
How do you feel during training? Do you feel depleted, bloated, or energetic? Are you full, satisfied, or hungry? What do these actually feel like (e.g. how do you feel after eating an appropriately portioned healthy meal versus overeating versus undereating).
Observing these sensations and associating them with behaviors that connect to certain outcomes can help you see that you are on the right track or need to make adjustments.
Some of these feelings are longer-term feelings (e.g. tight pants, the seat belt test) others you can experience soon after a meal or after a day or a couple days of behavior changes.
Really, what you are learning to do is trust in the process by knowing the sensations that come from behaviors that will lead you toward your goals.
Gauging Nutrition Progress: Objective, Quantifiable BehaviorsBeyond this growing self-awareness, tracking behaviors that will lead you to your goals can be helpful. For example, tracking glasses of water, servings or grams of protein, servings or grams of fiber can help you track habits that will lead you toward your goal and, importantly, that you can control.
This helps provide a quantifiable metric that comes before the weight, waist, and appearance progress and is much easier to observe than the subjective feelings.
Gauging nutrition progress can be hard. Learn how to observe your subjective feelings associated with moving toward or away from your goals and create quantifiable metrics with healthy behaviors so you can better track your progress.
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The transition to TurnKey Coach means better efficiency for more time, so you can get more clients or spend more time doing other things besides coaching. Learn about this very recent experience from Anthony Diehl. https://www.instagram.com/meatheadprofessor/?hl=en
Transition to TurnKey Coach: In-Person to OnlineAnthony Diehl is a highly successful coach, who provides both strength & conditioning coaching as well as nutrition coaching for clients.
As with most coaches, he began fully in-person and began to experiment with online coaching. Online coaching, however, comes with many frustrations and inefficiencies if done poorly.
2020 and the Covid lockdowns, however, forced him to take all his coaching online.
He developed systems and improved his efficiencies, but still realized a limit of about 90 clients that he could not go beyond.
Transition to TurnKey Coach: Software TransitionAnthony recently transitioned to TKC. Despite the big change, and the fear and resistance change brings, he hammered out his programming and accomplished the transfer in two days.
Initially, for both him and his clients, it was a little weird to relearn the process, but the App itself is extremely intuitive and very quickly he was saving two hours of work a day.
Two hours of work a day, gone!
Transition to TurnKey Coach: More Time, More Clients, More MoneyWhat could you do with two more hours a day? Well, now Anthony plans to take on more clients, which means more money. As Matt and Anthony discuss, he could also consider taking on more clients under his name and hire some coaches.
Of course, if he were fine with his current income, he could have pursued a different side hustle or spent more time with him family.
The point is, TKC frees you up to do more that is important to you. This could be acquiring more clients, working on your business, working on a different business, working on your hobbies, or doing something else that is important to you.
Learn about the transition to TurnKey Coach from someone who went through it recently.
This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going HERE.
Check out Coaching 101 - the new Academy course designed to cover the basics of coaching. It's leaner and tighter than our other offerings (and cheaper).
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It's time to conquer your limiting beliefs to finally achieve that goal you've had for years or decades. Conquer Your Limiting Beliefs: What is Possible
One of the biggest limiting beliefs is failing to understand what is possible, especially over a longer period of time.
People tend to overestimate how much change they can make in a short period of time but underestimate how much they can change over months and years.
The short change bias is why so many diets fail and why many media outlets develop the "8 weeks to abs" and similar things.
Seeing "normal" people perform things you think is impossible, though, is powerful. Watching people who don't look like Ronnie Coleman or Ed Coan deadlift 500 or bench press 315 makes a big impact.
How did they achieve these goals? Through consistent training over years.
Conquer Your Limiting Beliefs: Feeling StuckWe love what Barbell Logic offers because Barbell Logic coaches help clients get unstuck. Barbell Logic clients tend to fall into this general boat: ready to change, ready to work to change, ready to pay some money to change, but unsure of what to do.
Getting unstuck is possible. Achieving a physique or strength level you thought impossible is likely possible. It won't happen in eight weeks. It might happen in eight years. See what happens with consistent training over months and years. Experience strength with Barbell Logic.
Conquer your limiting beliefs and crush your goals.
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Conceptualize marketing and acquiring clients as the flywheel not the funnel. This analogy has some benefits over the more traditional funnel concept.
Get updates on Matt's forthcoming book Undoing Urgency here.
The Flywheel Not the Funnel for Marketing SuccessMatt discusses two different analogies when it comes to marketing and acquiring clients.
The traditional paradigm is the funnel. This idea is not wrong, but fails to emphasize certain aspects of successful marketing. Generally, you create a funnel to capture as many leads as you can, they build trust over time with you and eventually become clients.
The flywheel emphasizes certain aspects that this fails to capture.
It takes awhile to get a flywheel going. Once it is going, however, it is much easier to maintain the movement.
This highlights the need to continue to feed the flywheel. It points to the benefits of consistency and content over time.
The Flywheel Not the Funnel: Consistency & Content are KingConsistently create high value content and put it out. 90-95% of it should simply bring value to your clients. Your CTAs should generally be ways to provide more value to your clients. Some examples are below:
subscribe to our weekly newsletter subscribe or follow a social media account get a free eBook by providing an emailThis not only solidifies the growing trust but helps these leads receive more content from you if they have decided they want to receive more content from you automatically.
You put content out through output media (your own website or newsletter), rent media (on other platforms such as social media sites), and earned media (appearances on others' channels).
As you become more successful, and as the flywheel builds momentum, a couple things happen.
First, your clients become promoters, helping bringing you more clients.
Second, you should be invited to do more earned media, such as Matt's recent appearance on Dave Tate's Table Talk podcast.
Apply the flywheel not the funnel to your marketing concept by starting with people you have already provided value for and built trust with and expand from there.
This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going HERE.
Check out Coaching 101 - the new Academy course designed to cover the basics of coaching. It's leaner and tighter than our other offerings (and cheaper).
Check out the Barbell Logic podcast landing page.
Get Matched with a Professional Strength Coach today for FREE!
No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/
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Learn the similarities between building wealth and muscle and how we can learn principles from both to improve both. Similarities Between Building Wealth and Muscle
Andrew and Niki have been reading The Psychology of Money, a book that, as its title suggests, delves into how we approach money based on the inner workings of our mind.
They really realized, reading this book, how similar building muscle and building wealth are.
So many principles of success (or paths to failure) overlap.
Some of the ideas that overlap include:
Less ego, more wealth Humility when things are going well; compassion when going poorly Importance of planning and knowing personal preferences Avoid the extremes Don't worry about "optimum"There is a lot more there, including maybe the obvious but important idea that there is no get rich or get jacked quick scheme. You have to build behaviors consistently over time to achieve strength or a muscular physique or wealth.
Also, shout out to YNAB, which is a company we appreciate that can help you on your path to your financial goals.
Look more into the similarities between building wealth and muscle.
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Learn about a road trip analogy that relates to goal achievement and GAMEplans. It's ultimately about moving closer toward your desired end state.
Road Trip AnalogyMatt shares an analogy he picked up from Niki Sims regarding how long-term goal achievement is like a road trip.
Your destination is the desired end state. You envision where you want to go first. Before you set out or plan your route, you must know where you are going.
You next decide on your route. Maybe you want to get there as quickly as possible, so you plan the shortest route on the main highways because you have small children.
Matt, describing a great road trip he did with his family to Telluride, CO a few years ago, took another approach. He and his family did not drive more than 5 hours a day. They planned fun stops along the way and picked more scenic ways, even if it added time.
They got to their final destination and enjoyed the way there.
Major stops along the way are like the goals in the GAMEplan. Those shorter stops are like the actions to get to the goal (e.g. gas station stops).
We hope you enjoy and learn from the road trip analogy.
This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going HERE.
Check out Coaching 101 - the new Academy course designed to cover the basics of coaching. It's leaner and tighter than our other offerings (and cheaper).
Check out the Barbell Logic podcast landing page.
Get Matched with a Professional Strength Coach today for FREE!
No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/
Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email [email protected] -
Invest in a home gym for peace of mind. Having training equipment available & close underpins training success, providing reliability, convenience, & peace of mind you can't have with a commercial gym. Home Gym for Peace of Mind - Reliability
In 2020 we learned that access to gyms and restaurants (and toilet paper) was not guaranteed.
For those who had home gyms, however, it may have been one of the best stretches of training they had ever had.
Commercial gym goers, however, had to use what they had at home and try to buy equipment as prices and demand skyrocketed.
Beyond those black swan events, gyms can close, hours can change, new clients can come take equipment we want to use during our normal training hour.
With a home gym, your equipment is available for you when you want to use it.
Home Gym for Peace of Mind - Convenience & ControlThe reliability that brings peace of mind may be the most important aspect of this, but beyond this, convenience and control matter.
Listen to the music you want to listen to. Arrange and complete obnoxious circuits with multiple pieces of equipment. Do curls in the squat rack. No one cares.
Lift at 2 o'clock in the morning or go lift during your work day in jeans.
Wear what you want. Chalk your hands.
Home Gym for Peace of Mind - Getting StartedThe bare minimum to start is a barbell and plates. We recommend an Olympic barbell with 2" sleeves and 2" plates. The one thing to not skimp on is the barbell, though you can get a quality barbell from Rogue that does not cost too much.
Garage Gym Reviews has great reviews of equipment at different prices and a general guide on getting started on your home gym.
Don't do the strength equivalent of buying a treadmill and not using it. Get what you know you will use and continue to get more as needed.
Invest in a home gym for peace of mind, convenience, reliability, and control. Invest in a home gym for the gains so you can be a lifter for life.
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Matt reads the introduction to Undoing Urgency, his book that is available for pre-sale on Amazon in August 2024.
Introduction to Undoing UrgencyRyan Matt Reynolds reads the introduction to his forthcoming book Undoing Urgency, which will be available for pre-sale on Amazon in August 2024. Forbes is publishing this book.
Nick Soleyn, Barbell Logic's editor-in-chief, has been critical to the writing and editing of this book, making Matt's ideas and thoughts more clear and beautiful on the written page.
Undoing Urgency is, like the title suggests, about getting out from under the tyranny of urgent tasks so you can accomplish what is truly important to you.
Because many of the most important aspects of our life are important but not urgent, pressure will never exist to complete these tasks (unless we fail at them so bad that they too become urgent, e.g. a failing marriage or bad relationship with our children).
No matter what your goals or values, this book lays out an approach and practical tips to pulling the weeds out of your to do list.
The book is not simply theoretical, though. Matt shares some of his insights learned the hard way from his biggest failures and hardest hurdles.
Enjoy the introduction to Undoing Urgency.
This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going HERE.
Check out Coaching 101 - the new Academy course designed to cover the basics of coaching. It's leaner and tighter than our other offerings (and cheaper).
Check out the Barbell Logic podcast landing page.
Get Matched with a Professional Strength Coach today for FREE!
No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/
Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email [email protected] -
We discuss how to lift forever. This is a mindset and approach to become and remain a lifelong lifter. How to Lift Forever: Why It Matters
Lifting for quality of life is a habit that can last for years and decade. We hope you lift as long as you can.
We've discussed the benefits of strength and voluntary hardship, and how accumulating hard sets and building muscle contributes to health and longevity.
This is why it matters. You can't lift in your 20s and expect to benefit in your 50s and 60s. You need to build and maintain a habit that stays with you through your many phases of life, including the valleys.
How to Lift Forever: AttributesNiki really see a tripartite time division with lifters who lift for the long haul and how they think about and approach the past, present, and future.
Lifters who maintain the habit over years and decades plan ahead. They think about how they will train this week, month, year, and even five years. They invest time and money into their training.
Looking whether there is a gym close by your travel location, for example, or incorporating hotel gym workouts or even bodyweight workouts helps maintain the habit.
Looking at the past means being able to appreciate the past and be proud of the work and progress you've put in. The past, however, really becomes most important in terms of how it manifests and informs how you think about the present.
You have to be okay with being where you are at. It doesn't mean you are happy with it or you don't have a goal to improve, but you do not beat yourself up.
How to Lift Forever: A Mental ModelThinking about the past and the present may be the most critical element. You find yourself where you are. You have a goal for the future. You understand you have made past decisions that have brought you to your present situation.
A question Niki asks is "What got me to this moment I'm not liking?"
You may find you're okay with your decisions. For example, after a vacation, you might be a bit more bloated with clothes fitting more tightly.
Did you enjoy the vacation? How important was the vacation? You might find you don't regret your decisions.
If you do regret your decisions, think about how you can adjust travel arrangements in the future so history does not repeat itself.
Don't beat yourself up or find yourself falling into dividing your expectations and reality.
Then, visualize your future. Think about where you want to be at a certain point of time (e.g. at the end of the year). Decide what actions will move you to that point and then execute.
Learn how to lift forever.
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Do the work. A bad to do list executed aggressively is better than the "perfect" to do list you never finish. Be a doer.
Do the Work: Don't ProcrastinateDon't identify as a coach, spend time creating the "perfect" to do list or checking off easy, non-important to dos.
Do that thing that makes you nervous. Do the work you know is the most important thing to bring you closer to your goal.
For many, it is getting your first paying client.
Go and do, stop planning, preparing, or creating and completing tasks that do not actually bring you closer to your goal.
You likely know the thing you need to do. Do it: today, right now.
Do the Work: Be a Doer - Be a Person of ActionIf you are not sure what you need to do, spend some time thinking about it. Set the time aside, and execute.
For Matt, he realized as a gym owner that he needed to write the standard operating procedures for simple tasks such as cleaning the bathroom so that the high standards he had for his gym would continue but, importantly, someone else could execute these tasks. The freed up time would allow Matt to work on his business, not in his business.
You cannot scale if you are drowning in urgent tasks.
Do the important work, eliminate the non-important, non-urgent work, and actually reach your goal.
Do the work. Be a doer. Be a person of action.
This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going HERE.
Check out Coaching 101 - the new Academy course designed to cover the basics of coaching. It's leaner and tighter than our other offerings (and cheaper).
Check out the Barbell Logic podcast landing page.
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We discuss why and how lifters should do cardio: what is most effective and why include it in your program at all? We answer these questions and more. Why and How Lifters Should Do Cardio: What is Cardio?
Cardio is the term for those activities that raise your heart rate and stress your cardiovascular system. Another term - the term we prefer - is conditioning.
Conditioning tends to come more with the idea of a purpose, like training versus exercise. Cardio is more something you should do to get out of breath and sweaty.
There are three general reasons people do cardio.
Weight loss: Cardio is not a great way to lose weight or get leaner. Rather, focus on nutrition, lift to create a signal for muscle growth, and generally be active. Performance: Conditioning helps you perform your sport or activity. For most clients, this means not feeling so out of breath when they play with their kids, go for a hike, or perform other physical activities then enjoy. Health: You may perform cardio to be generally more healthy, especially your cardiovascular system. Why and How Lifters Should Do Cardio: Energy SystemsCardio encompasses three energy systems.
Aerobic: This is low-intensity, long duration. You are almost certainly primarily using your aerobic energy system now. This encompasses normal life along with low-intensity exercise, such as walking or an easy jog. You oxidize fat and carbohydrates. Glycolytic: Medium-intensity, medium duration (~10s - 2 minutes). You use this for things such as running intervals. You break down carbohydrates. Phosphagen: High-intensity, short duration (~10s or less time). You use this for short bursts, such as a 50m sprint, a jump, or a 1RM effort. This uses ATP readily available in your muscles.Conditioning for lifters will typically stress the aerobic and glycolytic energy systems, as lifting stresses the phosphagen system (and the glycolytic as well).
Why and How Lifters Should Do Cardio: Conditioning for Strength AthletesMost lifters will want to incorporate some easy aerobic activity and then high-intensity interval training (HIIT).
For the aerobic activity, things that simply get you active suffice. This can mean walks. If you enjoy other activities, such as swimming, running, or biking, by all means do those in Zone 2.
To include intervals, you should perform low-impact, low-skill activities for relatively short durations repeatedly a few times a week.
This can look like accessory circuits at the end of your workouts, hill sprints, prowler pushes, or some type of machine intervals (bike, rower, elliptical, etc.).
Why and how lifters should do cardio depends, but there are some general principles and best practices that make sense for your performance and health.
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Learn when to hire out to free up time from urgent, non-important tasks so you can focus on what truly matters.
When to Hire Out: The Eisenhower MatrixThe Eisenhower Matrix groups tasks into 4 categories:
Not urgent and not important Urgent, not important Not urgent, important Urgent and importantUrgency deals with a close due date. These tend to be someone else's priority (bills, taxes, work tasks, household chores).
Important tasks are important to you.
Tasks can overlap in terms of urgency and importance, but often important non-urgent tasks get ignored because you have to motivate yourself to do them.
You need to maximize efficiency on urgent and important tasks.
Stop doing non-urgent and non-important tasks.
Now we come to urgent but non-important tasks.
When to Hire Out: Urgent, Non-Important TasksThese tasks have to get done, but tend to be relatively unskilled. When they are skilled, someone else can typically do them for you.
Initially, as a business owner and young person, you have to perform these tasks. At some point, though, you have to be able to spend time working on the business, not in it, and you gain that time by automating and delegating these tasks.
One option is to hire tasks out. Matt sometimes uses Upwork or Fiverr for tasks like artistic renderings. Not only can Matt as the CEO and founder not perform these tasks well, but even the marketing and design team within Barbell Logic needs to be focused on more important work. Their time is worth more than these relatively quick tasks.
When to Hire Out: TurnKey Coach for Personal TrainersThis is what TurnKey Coach offers to coaches and personal trainers. Instead of using a dozen apps, use one that delivers communication, programming, metrics-tracking, screen recording, scheduling, and payment processing.
The App is build for efficiency, to maximize not only quality of life but enable you to study your craft and acquire more clients. Work on your business, not in your business.
This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going HERE.
Check out Coaching 101 - the new Academy course designed to cover the basics of coaching. It's leaner and tighter than our other offerings (and cheaper).
Check out the Barbell Logic podcast landing page.
Get Matched with a Professional Strength Coach today for FREE!
No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/
Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email [email protected] -
We discuss recovery as the limiting factor. How addressing what you do outside the gym affects what you do in the gym and your movement toward your goals. Recovery as the Limiting Factor (Toward Adaptation / Your Goals)
The stress-recovery-adaptation cycle underpins the process of training. You stress yourself (the workout), spend time not stressing yourself (recovery), and hopefully move toward your goal (adaptation).
The stress you apply needs to be specific, based on the specific adaptation to imposed demand (SAID) principle. If you want to improve your run time, you should run, not follow a powerlifting routine.
For many people, following the workout program is relatively easy. What often becomes harder is changing habits outside the gym, which can be developed over years and decades.
How much protein are you eating? Are you willing to eat consistently in a caloric surplus? What does your sleep look like each night?
These and other factors limit your adaptation, and so addressing them can help you move toward your goal. Failing to deal with them means you may fail to meet your goal.
Recovery as the Limiting Factor: Maximizing RecoveryAs you age, stressful events occur in your life (even if they're positive, like having a baby), and your priorities change, your recovery (and thus your adaptation) capacity changes.
To move toward your goal and stay healthy, maximizing recovery may make sense.
This area, though, often comes with harder-to-crack psychological underpinnings. On some level, you like to and are used to your habits (even if you are unhappy with where they have led you).
Ensuring you get enough protein and consistently eat high quality foods matters. Prioritize sleep (which comes with a host of habits you can build around sleep). Limit alcohol. Don't pursue the unimportant and non-urgent in your life.
A new approach to training, especially in more stressful times of life, may need to occur. Building in some autoregulation and not beating yourself up if you don't do what is programmed (the planned stress) matters.
For example, Niki and her sister were on vacation. They went to the gym and Niki's sister did her last warm up and it was way heavier than expected. Niki decided to decrease the weight. The win was completing the workout, not beating themselves up about the weight on the bar, and not grinding out reps unnecessarily.
Recovery as the limiting factor is an important topic that needs more serious consideration.
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Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email [email protected] -
Take a sabbath. Take a day of rest, where you refresh. This doesn't necessarily mean you do nothing, but you rest and recharge.
Take a Sabbath! Rest, Recharge, RefreshIf you are like Matt, someone who works long days, enjoys work, and can tend to overdo work and grind yourself away, you need to take a day off.
This does not necessarily mean you do nothing. If your job involves mental work, you might do some manual labor and turn off your phone. If you read, you might read fiction.
If your job primarily involves manual labor, you might enjoy boardgames, intellectual reading, or other more intellectual pursuits.
Similar to how a change in training can help you enjoy training more, a major change to activity can help you recharge.
Get outside. Go for a hike. Spend time with family or friends. Slow down. Turn off your phone. Pursue the truly important, not urgent.
Take a sabbath.
This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going HERE.
Check out Coaching 101 - the new Academy course designed to cover the basics of coaching. It's leaner and tighter than our other offerings (and cheaper).
Check out the Barbell Logic podcast landing page.
Get Matched with a Professional Strength Coach today for FREE!
No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/
Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email [email protected] - Visa fler
