A Complete Approach to Metabolic Strength Training – Part 1

Clients get bored. It is that simple. For our typical fat loss client, they get bored even quicker.

 

As a coach, trainer and motivator we need to stay on top of our game while building a program that ultimately has a clients’ long-term success at the route of it, while creating enough variety and enjoyment to keep them engaged.

I’ve never been one to take a linear approach with program design. Sure, a linear approach could work, but let’s face it, your clients will eventually become bored.

Even more importantly is controlling a clients training environment when life continues to create speed bumps along the way. To gain a better understanding of how the different forms of periodization lend themselves to everyday life, let’s evaluate each of your prototypical forms.

The Different Forms of Periodization

Linear Periodization = Lowering of Reps & Increasing of Load (Volume & Intensity)

Pros – Great for strength gains with consistent training

Cons – Doesn’t allow for accumulation of gaps in training cycle.

Non-linear Alternating Periodization = Alternating Between Volume and Intensity (Accumulation & Intensification)

Pros – Great approach to increasing intensity of a program while still allowing ample time for the body to accumulate to the training variable.

Cons – Forces a client to train in one training approach for an extended amount of time – ex. Hypertrophy – 4 week cycle, Endurance – 4 week cycle, etc.

Undulating Periodization = Alternating Between Volume and Intensity on a Workout-by-Workout Basis (Weekly as Well)

Pros – Allows for enough of a systematic approach to increase a clients volume and intensity while changing the training variable enough to maintain variety and achieve the desired outcome.

Cons – A client looking for more muscular endurance, hypertrophy etc. might benefit more from a combination of non-linear and undulating (something we will also program in to our Metabolic Programs at TEF)

The way I’ve always seen it, we want our clients to gain strength, something that initially we will see, but as they progress so too do our programs need to progress.

For athletes, implementing an Undulating format will allow for increases in strength, so to for our general population client.

For our general population client, a non-linear approach is designed to work around life’s challenges.

The way I see it and what’s worked best for the program design at TEF is a combination of both undulating and non-linear.

You’ll see the end result as an effective fat loss program.

Clients enjoy variety, but they want to increase strength while changing their body composition. So allowing a client to train for muscular endurance, hypertrophy, strength and power, all in one, will allow for a more complete metabolic training program.

After all, these clients aren’t training to become better athletes, they are training to look better, feel better and move better. For this purpose we can’t overlook one training modality.

I’ve put together some sample outlines on how you can program both undulating and non-linear together to create a complete metabolic training program twpnf1t.

Metabolic Strength Program

Week 1
– Workout A = 5 or 20 sec
– Workout B = 8 or 35 sec
– Workout C = 10 or 45 sec

Programming (Sample)
– Power
– Strength
– Hypertrophy

A Complete Approach to Metabolic Training

• 1-4 reps = 1-20 sec = Strength Development
• 5-8 reps = 20-40 sec = Strength / Hypertrophy
• 8-12 reps = 40-70 sec = Hypertrophy
• 12-15 + reps = 70-120 sec = Muscular Endurance, Stability, Metabolic Training
• Combined = Metabolic Training

Remember, an undulating approach will allow for increases in strength.

A non-linear approach is designed to work for around life’s challenges.

Combined, they equal an effective fat loss program.

Work Hard, Train Hard, Get Better,

Tyler

5 Ways to Detox Naturally

Detox diets still seem to get the attention in the fitness industry. For the good and the bad, I’m not detox diet guy, I like real food, natural food, whole food and for that matter, I also like bad food, after all I am human.

Contrary to what you’ve been told before, you can detox your body with food and exercise. It just takes smart choices, lots of planning, execution and some time outside of your comfort zone.

Over the last 3 weeks I guess you could say I was on my own vacation. I married the love of my life and went on an amazing honeymoon in the Dominican Republic. It’s safe to say I ate too much and drank way too much alcohol, so if there is a time where my body needs a natural detox, it is now!

With my over indulgence in this time period, it was nice to come home and clean things up. It also got me thinking about what I could share with you, to help you recover from summer festivities, like vacation or the usual culprit, laziness and neglect.

I wanted to share 5 easy ways you can detox your body, naturally, with real food, exercise and some dedication.

5 Ways to Detox

1. Move With Vigor – Training intensely should be the goal. Exercise shouldn’t be easy, especially when working to get the most bang for your buck. In essence, you’ve done plenty of damage while on vacation or away from the gym, now is your time to move with purpose. Stop doing the bodybuilding workouts for a few weeks and start moving with more intent. Try introducing yourself to Mr. Huff and Puff and add in more Metabolic Resistance Training and Conditioning into your program. Total body strength circuits and sprints can go a long way, in a short time.

2. Consume The Muscle Builder – Eat more protein. Protein provides the body with essential amino acids to help rebuild damaged muscle fibers from intense exercise. Sounds simple yes, but when we vacation, make bad diet choices, this is often accompanied by a lack of protein in our diet, which can in the long run lead to a loss of lean muscle tissue. Protein also allows the body to feel satiety, keeping you satisfied and allowing you to spend more time between meals, to allow glycogen levels to fall in the body, so your body can access more body fat stores.

3. Drink The Clear Stuff – Not Vodka…Water, water, water. We typically, as a society, do not drink enough water. It’s what makes up the majority of our body and has great detoxifying principles, it’s good for your muscles, your blood vessels, and your gut health. Start your day with a tall glass of water at room temperature, easier on an empty stomach and continue to consume daily, not just when you eat, and aim for a gallon. The continuous bathroom breaks the first few days will subside the longer you stay consistent with your overall intake. Your stomach, workouts and muscles will thank you.

4. Twigs and Berries – Well, not really twigs, but vegetation of sorts. Vegetables, lots of green (no extra guac does not count) and lots of color are neglected in our daily diet and especially when we aren’t on our normal routine. Increasing your green intake will help control hormones that effect hunger and will increase your fiber intake, great for digestion. The next time you get ready to eat your next meal, start with a large green spinach salad with lots of veggies and a small serving of a fruit like blueberries or strawberries to ramp up the antioxidant components of your meal.

5. Be Naturally Hardcore – I know, you think I’ve lost it. Hear me out. Challenge your body’s self-control. You can do anything for a day, now think about when that day turns into a week, it’s gotten easier, then that week turns into 2 and 3 weeks. What I’m telling is to live your life but challenge yourself outside of your comfort zone. For the next 15-30 days cut out all the stuff you know isn’t right. Stop eating out, prepare your food, cut out the processed foods, eat more lean proteins, eat the greens you’ve been avoiding, cut back the carbohydrates and save them for post workout meals, commit to intense exercise and not only detox your body, but gain a new lifestyle. Naturally hardcore isn’t about the guy or girl who can deadlift or squat a ton of weight, it’s about the wife or husband, mother or father, business owner or executive who lives a busy life and still finds the time to do what is required to live by a set of principles that build the foundation for a healthy lifestyle. Now that is my definition of NATURALLY HARDCORE.

Give these 5 tips a go and let me know how you are doing.

Work Hard, Train Hard, Get Better

Tyler English

Hierarchy of Fat Loss Made Simple

The majority of the clients I work with have some type of preconceived notion about fat loss.

Keep It Simple

Eat fewer calories.

Burn more calories.

Avoid carbs.

Perform more cardio.

Use high repetitions in strength training.

The funny thing is, some of these are true, but often over emphasized in the approach to losing unwanted body fat.

The hierarchy of fat loss is actually very easy to understand.

  1. Proper Nutrition (And NO I’m not talking about going on a diet, I’m talking about changing your diet.
  2. Metabolic Strength Training
  3. High Intensity Interval Training / Metabolic Conditioning
  4. Supplemental Cardio

Yes, that’s it. Seems easy doesn’t it?

Well the formula to approach losing body fat is a little more involved and actually can be summed up in the following.

  1. Keep Glycogen Stores (Carbs converted, now in the muscle) Low (Diet & Intense Exercise)
  2. Maintain Muscle (Consume a Positive Protein Synthesis)
  3. Lower Carbohydrates in Diet (But DO NOT Eliminate Them!)
  4. Resistance Training (The Higher Intensity the BETTER!)
  5. Preferentially Burning Fat (from stores in the body)

The real equation to fat loss success is the following.

High Levels of Fat Mobilization + High Levels of Fat Oxidation = Accelerated Fat Loss

To simply this equation to a client use the following.

Metabolic Work + Diet = Accelerated Fat Loss

Remember, simple DOESN’T Mean Easy

An effective fat loss program will look like the following 3-step process.

3-Step Process

  1. Mobilization
  2. Transport
  3. Oxidation

Our body has 3 energy stores that we need to be aware of.

3-Energy Stores

  1. Carbohydrates: Glycogen Stores/Levels
  2. Protein: Lean Muscle
  3. Fat

Mobilization (STEP 1)

In order to increase fat loss we need to first mobilizing body fat.

1. How do we get the fat out of the fat cells so that our clients can actually use it as a fuel source?

2. Breakdown the triglyceride within the fat cell into FREE fatty acids that enter the bloodsteam.

This ultra important first step, looks like the following.

  1. Keep Blood Sugar (Glucose) Low
  2. Glucagon Hormone Released = Signals Fat Cells to Activate “Hormone Sensitive Lipase” (HSL)
  3. Converts Triglycerides => Free Fatty Acids
  4. Transports FFA => Muscle & Liver to be BURNED

When HSL Levels are LOW, fat will mobilize slowly. When HSL is increased, fat mobilization will increase. This is also aided by increasing catecholamine levels in blood (dopamine, norepinephrine, epinephrine (adrenaline) levels need to be increased.

How do we do this, exercise, in fact, intense exercise creates elevated levels. As the intensity increases, the levels elevate and fat mobilizes. Another key overlooked component of this is limiting of insulin. Your body secretes insulin to remove glucose and HSL levels can be limited by insulin. Keep insulin levels low by following a reduced carbohydrate diet, DO NOT ELIMINATE THEM and exercising intensely is the perfect accent.

Transport (STEP 2)

The second step of transport can be simplified by the following.

When HSL levels in your body are high, fat cells will break down into fatty free acids and transported into the muscle, ultimately used as fuel.

Oxidation (Step 3)

When carnitine levels in the body are high (through the transport of fatty acids to energy) oxidation can occur. Ideally muscle glycogen stores have been lowered created an optimal opportunity for fat oxidation.

Remember, you can simply this 3-step process by the following simple equation, but that doesn’t make the process easy for you clients.

Metabolic Work + Diet = Accelerated Fat Loss

Teach them about carbohydrate management. Get them moving intensely. While keeping them accountable.

 

Work Hard, Train Hard, Get Better,

 

Tyler English

Stick to the Program

Dear Workout Tourist, Deal Jumper and Program Hoppers,

Sled Chick

Stop!

I have something shocking to announce…

T25, Insanity, P90X, Crossfit, Boot Camp, Bodybuilding, and god knows what else…

Guess what? They all work!

Yes, it’s true.

So…stop your program jumping.

Stop looking for the next revolutionary product.

Stop searching Groupon for the best deal.

Please…stop it!

Here’s the key…

Stick with it!

Yes, stick with a program long enough to achieve success. Just ONE!

1) Commit to one strength training program.

2) Put down the shitty food. (Yes…nutrition is that important…)

3) Be consistent.

4) Move with vigor and listen to those who are coaching you.

5) Don’t blame the program for lack of commitment and don’t stop until you achieve success.

Trust me when I tell you this…no program is that revolutionary.

A squat is a squat, a plank is a plank, a deadlift is a deadlift.

Yes, some programs are the cream…but that’s a topic for another day.

And yes, a coach isn’t always a coach…but that’s a topic for another day…

I will say this…

If you believe your coach is inventing new types of exercises…revolutionizing the way we perform exercise…then please share…but the truth is what they are instructing you is either made up, pointless movements…or they are trying too hard to impress you…

Exercise isn’t that complicated!

…you are either committed to yourself or your not…

Don’t program switch or gym hop…be committed.

You might finally achieve what you’ve been searching for.

Work Hard, Train Hard, Get Better,

TE

200 Random Thoughts About Being a Fitness Business Owner

I’ve been a fitness business owner for 5 years now. I’ve endured a lot, some will say more then most, my story is just that, one story. You have your story and that is what makes you unique.

Charlie-Brown

I can tell you that everything I’ve learned over the past 64 months has lead to a stronger foundation inside my business. This piece of writing was started on whim, with a bunch of “random” thoughts and ended up with what some may call a powerful list of thoughts, lessons and statements about being a fitness business owner.

Call these what you will, they are from the heart, they are real, they can, may have already or will happen to you over time.

I have learned the hard way that I cannot always count on others to respect my feelings, even when I respect theirs. I always try to be the best business owner and person I know how, this hasn’t always lead to others being good.

Remember, you only have control of yourself and your business. Your business is yours; protect it with your life, because it’s what provides yours.

This is a list of 200 comments, statements, happenings, lessons and truths I’ve written at random. This isn’t “gospel” but they are real world.

Here are my thoughts…

  1. You are a business owner. Don’t expect everyone to understand.
  2. You are a brother, sister, father, mother, aunt, uncle, son, daughter, etc, first. Don’t expect everyone to understand.
  3. You have a life. Don’t expect everyone to understand.
  4. You have a significant other. Don’t expect everyone to understand.
  5. You have to operate the business.
  6. Working in your business sometimes is what your business needs.
  7. Working on your business is just as important, if not more important for your longevity and psyche.
  8. You don’t have all the extra time you’d like.
  9. Your work will take up a large majority of your life.
  10. You will struggle to find balance.
  11. Clients will come.
  12. You will change client’s lives for the better.
  13. Those same clients will go.
  14. Those same clients who have come and gone, will come back.
  15. Don’t compete on price, ever.
  16. Compete on delivering the best product out there.
  17. The help some people need is beyond the scope of your practice.
  18. People will talk about the amazing work you do.
  19. People will talk behind your back, in a negative light.
  20. Jealously and envy come with success.
  21. So too does support, love and respect.
  22. Other gyms will pop up around you.
  23. Some of those gyms will try to imitate your product.
  24. Let them try. Be better.
  25. Staff will come, staff will go.
  26. People will hold grudges, let them.
  27. Take the high road, even if it can’t be seen by all.
  28. People will lie to your face. Forgive them.
  29. You’ll learn the difference between those staff who are there for the long haul and those who are there for a paycheck.
  30. You are not there to be your client’s friend.
  31. You may become friends along the way.
  32. You will laugh.
  33. You will cry.
  34. Anyone can open a gym, not everyone can grow a gym.
  35. You’ll discover this as more and more open.
  36. People don’t care what you know, until they know you care.
  37. 4AM is normal.
  38. Leaving “work” after 8PM is normal.
  39. Working anything less than a 12-hour day is a break.
  40. People will ask you when you are going on vacation.
  41. What is vacation?
  42. Gain a strong understanding of basic fat loss nutrition.
  43. Grow this understanding to build a solid foundation of fat loss nutrition.
  44. Learn how to deliver this understanding of nutrition so a client understands it.
  45. Don’t be a dork, simplify your words for clients.
  46. Everyone will always say “I know your busy” yet what they don’t understand is we are all busy, in fact, “I’m busy” is the new “I’m good.”
  47. You will find your true love.
  48. People will mistaken your confidence for arrogance.
  49. No one will ever truly understand your passion.
  50. The only person loyal to your business is you.
  51. Being strong, will go far beyond your time spent with the iron.
  52. Respect the grind.
  53. You will struggle to delegate.
  54. You will live by your set of core values.
  55. These core values won’t seem so obvious at first, they are easier to find then you first think.
  56. Surround yourself with people who believe in these core values.
  57. You won’t call your mom enough.
  58. You’ll lose friends.
  59. You’ll gain new friends.
  60. The word “friend” will mean something entirely different then it did as a child.
  61. Practice what you preach. And I mean PRACTICE it. Save the “make believe” for the internet trolls.
  62. Ignore the haters.
  63. Take deep breaths daily.
  64. Mobility is oversold.
  65. You still need mobility.
  66. There is strength in stability.
  67. You don’t have enough mobility or stability.
  68. Too much laxity in training isn’t a good thing.
  69. Build stability.
  70. Be a badass.
  71. Provide feedback, both positive and negative.
  72. Train like a Strongman. Diet like a Bodybuilder. Mobilize like a Weightlifter. Think like a Powerlifter. (Thanks Brandon Lilly!)
  73. Learn how to squat, bench and deadlift.
  74. Don’t hate on overhead pressing, make sure your clients earn the right to press overhead.
  75. Core work is not overrated.
  76. Understand the importance of the hips.
  77. Surround yourself with people who have your best interest at heart.
  78. These same people will be hard to find.
  79. It takes a special man/woman to love a fitness business owner.
  80. When you meet the person who stops you in your tracks, show them how much you love them, hold them tight, keep them by your side and make them happy.
  81. If given the opportunity to join a mastermind, do it.
  82. Network, pay it forward, ask for help.
  83. You don’t know it all.
  84. You can’t learn it all.
  85. Don’t be a robot.
  86. Focus on the now.
  87. Don’t be afraid to change, when change is required. You may lose something good, but you may gain something better. It’s called evolution.
  88. The programs that “get it” evolve. Be one of those programs.
  89. Don’t live for the weekends.
  90. Going without food is ok.
  91. You’ll lose weight due to stress.
  92. You’ll gain weight due to eating too much.
  93. When success grows greater you’ll fight the urge to become complacent.
  94. Systems are great.
  95. Great people are better.
  96. Just because someone is a good coach, doesn’t make them a great person.
  97. On that note, be a great person first, great coach second.
  98. You’ll meet a lot of coaches who think they are better then the rest.
  99. Read the E-Myth. Then read it again.
  100. The fitness industry is full of assholes.
  101. The fitness industry is full of amazing people.
  102. For every asshole you meet, there are hundreds of hungry coaches who want success as bad as they want to breath.
  103. Not every coach is meant to be a fitness business owner.
  104. Being “the owner” doesn’t mean you coach all day.
  105. Some of the amazing people you meet in the fitness industry will become your best friends.
  106. Some of the best coaches in the fitness industry aren’t in your favorite magazines or blogs.
  107. Accounting sucks, but you better understand how to read a P&L, Balance Sheet, and the like.
  108. You’ll love your Accountant.
  109. You’ll hate your Accountant.
  110. Just because you’re business grows, doesn’t mean your paycheck grows.
  111. Start your business for freedom, not to get rich.
  112. Train to get strong.
  113. Train your clients to get strong.
  114. Spend some point of your training life getting as strong as you can.
  115. Spend some point of your training life getting as lean as you can.
  116. Balance your macronutrients.
  117. Know what the hell macronutrients are.
  118. Every newbie in the fitness industry is an expert in their eyes.
  119. The 10,000-hour rule isn’t respected anymore.
  120. You won’t read enough.
  121. You’ll read too much.
  122. Reading will become a must. Read things outside the norm, for example, read true stories like “Back in the Fight” and you’ll discover that your life isn’t that difficult.
  123. Clients will cry.
  124. Clients will treat you like their therapist.
  125. Training people in a group format is the smartest thing you can do for your business.
  126. Create an experience like no other.
  127. The majority of the clients you see in year one of business, will be in better shape then the clients you see in year 3, 5 and so on.
  128. To summarize the above comment, our society is becoming more deconditioned.
  129. A deconditioned society means your program should evolve.
  130. Sweat angles are not the future of fitness.
  131. Understand the true art of metabolic training.
  132. If it were easy, everyone would do it.
  133. It’s the hard that makes it great.
  134. Develop rough skin, you’ll need it.
  135. Having a degree in the field doesn’t qualify one person more then the next.
  136. The amount of certifications you have means nothing.
  137. What you learn and implement is far more powerful.
  138. Study.
  139. Be the lion.
  140. Why do you want this?
  141. Know your “why?”
  142. Failure is not an option, but you will fail, only to succeed again.
  143. Do not fear failure.
  144. Admit your failures.
  145. You will give lots of sweaty hugs.
  146. Impossible is nothing.
  147. Own a dog, or two.
  148. Empower your team.
  149. Know the difference between a true teammate and someone who is only in the game for themselves.
  150. You only have 24 hours in a day.
  151. Writing won’t come easy.
  152. Writing a book is an amazing experience.
  153. Don’t write a book, just to write a book.
  154. Just because your writing isn’t published, doesn’t mean it doesn’t count.
  155. Write when you feel the need.
  156. Share your writing if you feel the need.
  157. Don’t stop writing.
  158. There are a lot of great marketers in the fitness industry.
  159. Be a great coach, develop your system, then share it with the world.
  160. Clients can achieve results by cutting out the crap and walking daily. This doesn’t mean they are doing it right.
  161. Teach your clients about creating a lifestyle that will equal long-term success.
  162. Remove the words “I can’t” from your vocabulary.
  163. Doing nothing, planning nothing, preparing nothing, will lead to nothing.
  164. Understand periodization. Linear, non-linear, undulating and why each works or doesn’t for your clients.
  165. Study strength training. And I mean STUDY IT!
  166. You’ll be burnt more then once.
  167. Have a good lawyer.
  168. Ask for help.
  169. Give more then you get.
  170. Knowledge is power.
  171. Share your knowledge.
  172. You’ll forget more then you know.
  173. You will mentor someone who will move on.
  174. Not everyone is meant to be in your life.
  175. When something is wrong and you can help, lend a hand.
  176. Not everyone will want your help.
  177. Saying “I’m sorry” doesn’t mean you are giving up your power. Saying your sorry often times makes you a better person.
  178. Staying small is ok tamiflu generic.
  179. Barbells are great, that doesn’t mean every client should use them.
  180. Make your clients earn the right to perform a given movement.
  181. Understand energy systems.
  182. Understand not all energy systems are created equal.
  183. Don’t just throw a bunch of random shit together for your clients to perform as their workout.
  184. Clients are there to progressively get better, make sure you program reflects that. Random isn’t the answer.
  185. “Foo Foo” fitness programs will survive….because not everyone knows the difference.
  186. Sleep is for suckers.
  187. Dreams do come true, with a lot of work.
  188. You’ll put everyone else first for a while.
  189. It’s ok to put yourself first.
  190. You’ll be a critic of all the new fitness equipment toys.
  191. Your time is precious; guard it with your life.
  192. You’ll be dealt curveballs, hardships, struggles, battles, and challenges that will only be defined on how you react to them.
  193. The best solution for the above, be proactive, not reactive.
  194. Being proactive isn’t always a choice, so remember 90% of what happens to you is how you react to it.
  195. Study the best in the industry. They’ve been there and done that.
  196. Focus on better, not perfection.
  197. More is not better, better is better.
  198. Time is the greatest gift.
  199. Time is the biggest factor for greatness.
  200. Be great.

Work Hard, Train Hard, Get Better,

Tyler English

PS – Did I miss some? Do you have your own to add? Please leave a comment with some “thoughts” of your own! I’d love to hear them.

PPS – I’m constantly asked to share more with the fitness industry. That’s why I’m so proud to share this awesome system with the world => Elite Training System

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