30 Life Lessons in 3 Years

 

Monday was my 30th birthday and even though I’m supposed to feel older, I truly only feel wiser.

 

I wouldn’t pass up my 20’s for anything, well maybe for my 30’s. That still remains to be developed, but I promise not to let myself down.

 

Over the past 3 years I’ve grown more as a person, business owner, friend and coach; then in my previous 27 years on this earth.

 

I’ve put together a list of 30 life lessons I’ve learned in 3 years. I hope many of you can associate with a few on this list.
Enjoy.

 

30 Life Lessons in 3 Years  

 

1. Be better than yesterday – No matter how rough your day has been, there’s always tomorrow.

 

2. Ignore the dogma of today – Create your own belief system and stick to it.

 

3. Stop being everything to everyone – Life gets so much easier when you realize this.

 

4. Surround yourself with people smarter than you – I tell my staff all the time that I want them to be a better coach than I am. You achieve this by listening to those smarter than you.

 

5. I’m not that smart, I just study more – A great quote I heard from Charlie Weingroff. Increase your knowledge by always studying.

 

6. Passion first, education second, money will follow – Follow your passion, the education will grow and money will be earned.

 

7. Pave your own road. Be a leader not a follower – We live in a world full of followers – especially in the fitness industry. Enough said.

 

8. Respect is earned, but don’t expect everyone to give it – Over the past 3 years plus, I’ve earned the respect of many; while not expecting everyone to follow suit. We don’t live in a perfect world. People will chose to “not like you”. Let that be their problem.

 

9. Being an adult is fun if you don’t forget to act like a child  – Play more and have fun doing it.

 

10. Learn from the past, focus on the present, plan for the future – A rule to live by, all the days of your life.

 

11. Create value, add value and repeat – It will keep you on your toes and keep you working to outwork the competition.

 

12. Mistakes happen, learn from them – You are going to make plenty of mistakes.  It’s what you do to improve upon them, that will make you better.

 

13. Life isn’t Facebook “Official” and never will be. Live your life, your way – The world is full of social media madness, do not let the social world dictate who you become or the actions you take. Live your life.

 

14. Surround yourself with people who care about your well-being – Personal growth happens a lot faster with the correct people around you.

 

15. Find a mentor or hire a coach – A coach will help you avoid many mistakes and speed up your growth. Don’t overlook the value.

 

16. You’re one interaction away from making a dream come true – I’m living proof of this. Get out there and network.

 

17. Be persistent – It’s ok to push forward, over and over again.

 

18. If you fall, get up and get better – To reference one of my favor sports. Life will throw you a wild pitch every here and there. It’s how you fast your dust yourself off and step back in the batter’s box that can define you.

 

19. Laugh and cry. Be happy and get mad. You are human. – I’m a Gemini, I live these all too often, but so should you.

 

20. Don’t change lives, if you yourself need the biggest change – Live by the code and walk the walk.

 

21. Imitation is the best form of flattery – Let them attempt to do what you do. As long as you do it better – there will never be any comparison.

 

22. Money makes life easier, only when the money is yours free and clear – Too many of today’s problems revolve around money. When you earn it free and clear – life gets easier. Sometimes it just takes more work, go earn it.

 

23. Actions speak louder than words – I’ve been around a lot of people over the past 3 years that talk a big game. The ones that stand out are those that keep getting shit done, while the talkers never seem to fall short on words. Take action. Talk later.

 

24. Everyone deserves a second chance, but not a third – 3 strikes and your out.

 

25. Your health is your life – Take care of yourself!

 

26. Motivation will come and go – If the motivation is there, act on it.

 

27. You don’t owe anyone anything – People always will talk. Let them talk. Just don’t let them make you feel like you owe them anything. YOU are responsible for your life.

 

28. Most of what you are looking for is in front of you. Go grab it.

 

29. Bad things happen to good people – It’s not “only you” everyone catches a bad break. It’s what you do about it that will define you.

 

30. Time heals all wounds, regardless of how you feel right now – No one should hold a grudge or hate. Life is too short.

 

 

 

Work Hard, Train Hard, Get Better,

 

Tyler

 

 

PS – A BIG thank you to everyone on who sent me Happy Birthday wishes via Facebook, email, text, voicemail or had a part in my surprise party. It was a bit overwhelming! I’m truly blessed to have so many amazing people in my life. Thank you!

 

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Dr. Joe Klemczewski Interview

I’ve known about Dr. Joe Klemczewski since 2006 and first met Joe in January of 2010 at a Nancy Andrews Bodybuilding Seminar where we both happened to be presenting. I was simply kicking everyone’s ass in a boot camp session where Joe was talking about General Population Fat Loss and Perfect Peaking to the competitors in attendance.

 

Being two action takers, Joe and I immediately struck up a conversation (after he survived my workout) about business (for the record the conversation did take place while Joe was doing cardio on a treadmill while wearing one of his now infamous headbands.)

 

Sorry Joe, I had to tell everyone about that.

 

It wasn’t long after this first conversation that I hired Joe to work with me through my second competition season as a WNBF Pro. I was coming off an emergency appendectomy earlier that January and wanted to return to the Pro stage with a vengeance. Joe helped me do just that – only 9 weeks after starting with Joe I took 5th at the 2010 WNBF Pro American.  My 2010 season working with Joe was just getting started.

 

Nine weeks later I would go on to win the 2010 WNBF Mid America Lightweight Division (my first Pro Title) and place 2nd in the 2010 U.S. Cup Lightweight Division (via tiebreaker with the winner) and finish my season as the 3rd place Middleweight at the 2010 WNBF World Championships in NYC.

 

During the 2010 year, I joined forces with Joe and The Diet Doc, as Tyler English Fitness become Connecticut’s first Diet Doc Permanent Weight Loss Program and Clinic.

 

The one thing that seems to amaze me about Joe is how he does it all!

 
Joe, I know you are a busy guy and I’d like to thank you for taking the time to do this interview. Could you tell everyone a little about who Dr. Joe Klemczewski is?

 

Dr. Joe –

 

Hang on a second; I’m grabbing a head band to do this interview. It’s what real athletes wear. You know, athletes who sweat: Rajon Rando, Paul Pierce, King James—the guy who just beat your Celtics, and of course, Walter Payton. So, head band in place, let’s get to work. Who am I? An Indiana farm boy who never learned to sit still. By the time I was eight I would eat breakfast, hoist my baseball glove, slingshot, BB gun, and anything else I could carry, onto my Huffy bike and head off across fields and down country roads to friends’ houses until dark. A few decades later I pack my laptop, gym bag, and two quarts of water into my Jeep and do the same. Somehow I end up at The Diet Doc offices instead of at a fort or a swamp.

 

My mom taught me to throw a football, hit a baseball, and shoot a basketball but I’m a natural introvert and avoided team sports. In the fifth grade Sean O’Connor changed that. He talked me into being a three-sport bench warmer for a couple of years but I stuck with baseball. I have four kids, the oldest who just graduated high school, the youngest who is an all-star catcher, taking after her very proud dad. My wife and I celebrated our 20th anniversary last year watching Anthony and Karen Monetti take their vows a few miles from the equator. I like ice cream, philosophy, and contemplative song lyrics.  But mostly ice cream.

 

Joe, people know you as “The Diet Doc” but you originally got into this industry from a different route. Can you tell us a little about how you transitioned from pursuing a career in physical therapy to nutrition?

 

Dr. Joe –

 

I grew up in a family that started out dirt poor, climbed to the lower middle class, and ended up dirt poor again. College wasn’t an option for me financially, and frankly, I didn’t think I was smart enough to go buy tamiflu. It was a foreign concept to me. I joined the military to avoid working for minimum wage. After taking some college classes on base, and excelling at career advancement testing, I began to feel like someone pull-started my brain. Or maybe my confidence. I hunkered down in business, finance, and law classes and left the military with a 4.0 GPA and a steel heart. I had a direction. I was going to graduate with a degree in business.

 

At the same time, having lifted weights since I was twelve, I began to really love the bodybuilding scene. I subscribed to muscle magazines by the time I was thirteen and spent my allowance on supplements at the local health food store. Anything with a cool name and a promising article or ad was going to make me Mr. Olympia, I just knew it. A guy I worked for talked to me about different careers—physical therapy specifically—that I might enjoy more than business. He was a training nut and a pretty big role model to me. He was twenty-eight, over six feet tall, always tan, drove a red sports car, and had more sex than Wilt Chamberlain. He was my idol. Onto physical therapy school I went, which was very rigorous. Hardest thing I’ve ever done. The average GPA just to enter our class at the I.U. Med School was over a 3.8 and they only accepted 32 of close to 400 applicants. I happily became an orthopedic physical therapist, but immediately after graduating, I studied for and passed the NSCA’s CSCS exam. I can’t remember why—personal training wasn’t even a career back then—but somehow I heard about it and thought I needed it.  With a paycheck, a wife, and a new baby, I decided to keep going to school while working fulltime. Why not? I was on a roll and had turned my ADHDness toward school. I decided to pursue nutrition just for fun, because I was then competing as a bodybuilder. I blasted through a masters and doctorate by studying at lunch and at night when my wife was asleep. Within months of graduating I won my class at the ANPPC World Cup and a pro card.

 

Joe, you work with hundreds of clients and probably receive more email than anyone I know. What does a typical day in the life of Dr. Joe look like?

 

Dr. Joe –

 

I’ve learned to time block and I divide tasks out for certain days. I also have three grease boards, two bulletin boards, and multiple clip boards within arms’ reach, all with calendars, projects, and task lists. ADHD is a gift.

 

People in the Bodybuilding world know you for your “Perfect Peaking Program” but before we get to that I want you to tell people a little about “The Diet Doc” and where it all came about. Can you tell us a little about “The Diet Doc” and what the program has grown to become?

 

Dr. Joe –

 

Once I graduated with my first doctorate (later I went back for another in health education), physical therapy was feeling less right for me. I should say that punching a clock and working nine-to-five was sucking the life out of me. A guy I knew was on the other side of the state managing a new private gym and training people. Training people? What’s that? You actually get paid to help people work out? No way. Get the f**k outa here. Really? As life would have it, the guy who owned the gym built it just as an attraction to his office building and agreed to sell it to me on contract. At twenty-seven years old, I packed up my family (now two children), left half of what I owned, moved into an apartment in Evansville, and proceeded to make half as much as my previous year’s salary. Hello, reality.

 

I grew the training side of the business, created nutrition programming, and we were able to eat again. Within a couple of years, Met-Rx and EAS were changing the landscape of the supplement industry and I had a friend on the inside—a biochemist who helped design products and knew everyone. It didn’t take long for me to pool together friends and investors, create an entire line of products, accumulate sales and accounts all over the country, land a multi-million dollar contract, and then lose everyone’s money—including mine. I’m still paying for that mistake. Thirty year olds—sorry, Tyler—don’t know a tenth of what they think they do. If I knew then what I know now… But, my million-dollar MBA was a valuable education. I retreated back into my gym, created The Diet Doc, LLC, relentlessly improved curriculum and systems, began licensing, and here we are.

We help professionals who may own a studio or gym, or subcontract in someone else’s, and become Diet Doc operators so that they can become the nutrition/weight-loss leader in their community.

 

Within The Diet Doc program you talk about Permanent Weight Loss. What is your definition of permanent weight loss?

 

Dr. Joe –

 

The statistic is the same now as it was almost twenty years ago when I started—only fifteen percent of people in our country belong to a gym. But, over seventy-five percent will go on a diet this year. It used to be that ninety-five percent of people would gain back all their lost weight within a year; now it’s ninety-eight percent in some reviews. I created The Diet Doc, LLC, to make sure seventy-five percent of the seeking market could find me, not the fifteen percent I was settling for in the gym business.

 

Permanent means teaching people enough about physiology, their body type, and how to interact with life so that they not only lose weight, but keep it off. I run into people all the time who say, “Hey, Joe; remember me? You helped me lose seventy pounds five years ago. You gave me the tools to keep it off.” Now we have a deeper staff of professionals, even better resources and systems, and a growing network of Diet Doc program/clinic operators who keep making us even better. Permanent means knowledge, participation, and learned skills. That takes mentorship, not a cookie-cutter meal plan. We teach Diet Doc licensees to become experts.

 

Joe, we live in a world of fad diets, obesity and eating disorders. What do believe to be the biggest steps to achieving long-term success in any nutrition program and what advice would you give to those people looking to achieve this success?

 

Dr. Joe –

 

It’s a Bobby Knight approach, but a little kinder. A little. If you’re not willing to work, you will not succeed. If you’re willing to engage with us, we will help you change your life. Mindset first, mentorship second, knowledge third, independence fourth, and then a lifetime of success.

 

You are an accomplished author and are currently working on a new book, with the help of some members of your growing Diet Doc team. What will the book be titled and who are you hoping to reach with this publication? 

 

Dr. Joe –

 

We are working on no less than five books right now, but they will be finished in stages. I envision creating a curriculum that spans multiple demographics, needs, and topics. I mean, you have to do something between American Idol seasons, right?

 

The next book will be a treatise of nutrition. It takes core concepts from our last book, The Diet Docs’ Guide to Permanent Weight Loss, adds a crazy 49-day training program, a ton of Kori Propst’s (our Wellness Director) highly-applicable mindset/health-psychology skill, and unleashes a very cool format. A quick-start guide, meal planning guide, and some innovative literary functionality round out the book.

 

At the same time that is released, we’ll have a top-secret book/system launching that is very demographic specific. I’d tell you all about it, but we’re in the middle of intellectual property and contract work that would put your life in jeopardy.

 

New limitations and laws have started to put a strong hold on the amount of nutritional support fitness professionals can provide their clients. What advice to you give to fit pro’s or coaches out there who want to give their clientele sound nutrition advice or develop a nutritional coaching program?

 

Dr. Joe –

 

Know the law. Be ready to pay fines, be shut down, and go to jail if you’re not compliant. The recording industry has fined some people millions of dollars for copying music and giving it to their friends but for some reason we think piracy laws don’t have teeth. They do if a lawyer or state attorney general wants to make an example out of you. If you don’t have the education or certifications that allow you to participate in nutritional advice, you need to work with a company who does. We have taken steps to be compliant by the most rigorous state laws and that covers our licensees.

 

How can a fitness professional or someone passionate about helping others learn more about The Diet Doc licensee program?

 

Dr. Joe –

 

Contact me directly. It’s a big part of what we do; I believe it’s our future and the biggest impact we will have as a company.

 

 

Ok, Joe, I’m going to switch avenues a bit and dig into the Bodybuilding and Contest Prep world. How or should I say WHY did you dive into the world of Contest Preparation for Bodybuilders and Physique Competitors?

 

Dr. Joe –

 

Because I was a twelve-year-old who wanted chicks. I was chubby and inadequate in all human endeavors and I chose weight lifting to fix myself. Incidentally, that’s the number one wrong reason people compete at any age, but you can interview our company psychologist, Kori, for that one. I made it a goal to compete before I was twenty-one and turn pro before I was thirty. Check. Check. I also made goals to be the quarterback for the Dallas Cowboys and to be Mr. Olympia. Still working on those.

 

I have disproportionately more lower body fat—“thick skin”—probably because I was fat through puberty (one of the two times you can proliferate adipose cells) or maybe because that’s how Eastern European DNA goes. I am also subclinical hypothyroid—probably a reason most of my family is obese and I have relatives who have reached over 500 pounds. That made dieting as a bodybuilder not so fun for me. Why couldn’t I get striated glutes? Why couldn’t I eat as much as the next guy? Why did they all look so damned grainy and vascular and I didn’t. I was like a journalist asking every great bodybuilder what they ate, how they dieted, and I tried it all. Dave Goodin became a friend almost twenty years ago and he probably regrets those early years. “Tell him I’m not home. No, really, tell Joe I got malaria and died or something.” It’s why I pursued my grad work—I never intended to use it for anything except to become a better bodybuilder. Really. I’m that selfish.

 

My aforementioned supplement company was still in operation when I began writing nutrition articles for Steve Downs.  The week we had to close the company was brutal. Sitting in the bank president’s office with my main financial partner that day felt like watching my life in a Vitamix. I remember lying on my back on a cement floor staring at the ceiling not knowing what to do. I couldn’t move. A couple of days later Steve Downs emailed for my next ad—we had been using ad space for our supplement company. I had the weekend to come up with an ad for a company that no longer existed. Two months earlier I helped a friend win his pro card at a show by helping him diet and by creating a plan for his final week. Would someone be willing to pay for that? Could that be a business model? Trainers here and there helped competitors, but as an entire business model? I told my graphic artist friend who had been creating our ads that I had until Monday to have a concept for some sort of contest peaking specialist thing that I was going to try. “Dr. Joe—Contest Peaking Specialist.” That was the lame one-third page ad that started it all…on a bed of nails pressing into my dignity-stripped, business-failure-tattooed soul.

 

Joe, you’ve pretty much coined the phrase “Perfect Peaking” in the Natural Bodybuilding world. Can you explain the phases of your “Perfect Peaking” program and how did you come to your formula for creating the “perfect” peak?

 

Dr. Joe –

 

Everything has evolved from that weekend twelve years ago. Every article I’ve written, every client I’ve worked with, every form created, every system we’ve improved—it has been non-stop learning. My biochemistry textbooks have dog-eared pages, dozens of bookmarks, and flimsy spines from being referenced so much. Now research is being pumped out of university exercise science departments faster than it can be read. But, I consider any usable education as just the foundation. The real skill comes from years of working with hundreds of clients (maybe thousands?) and learning how different body types respond with different methods. If education is the foundation—science, and experience is where skill is gained, I would say that there is still one critical component: art. Being able to read day-to-day changes and having the intuition to act. How can one pro sport team coach take over for another mid-season—same players, same organization—and start winning? There are layers of work that go into every client and it takes communication and team work between us and the client. Education, experience, and guts.

 

What’s the most important aspect of evaluating a client’s physique and determining how many weeks they’ll need before a competition?

 

Dr. Joe –

 

It’s great to have some history such as, “My weight at my last show was 104 pounds and here is a picture. Now I weigh 117 and here is a picture.” If it’s a first-time journey, it’s still easy to gauge where they are and where they need to go; specifics will be easier to nail down as we move forward. Then, of course, it’s time to work with what their body will give us—body type, making sure objectivity and clarity is in place, and making the right adjustments along the way to keep their metabolism as high as possible and muscle retention is maximal. As I’ve said in recent articles, it’s management, not magic.

 

As Bodybuilders we often talk about “our macros” leading up to “game day” and what we often quickly learn is how things can vary significantly between two similar “size” competitors. Can you explain what goes into your prescription of macronutrient targets for your contest prep clientele? And if so, can you give the readers an example of how two competitors approaches, who may end up in the same division on contest day, can vary significantly leading up to the contest day?

 

Dr. Joe –

 

It comes down to body type and metabolism again, which can be dramatically different. I have several pro clients competing next weekend and two women are within a couple of pounds of each other. One is eating 1,800 calories a day and the other is eating around 1,000. Not only are their met rates/body types different, but the one eating more was ready sooner (her food intake was much lower through part of the process) and now she’s enjoying being in the Metabolic Building Phase of dieting. She’s getting fuller and fuller with an increasing amount of food but she’s also getting tighter at the same time.

 

Speaking from the experience of working with you I know you’re goal is to get a client to offseason levels of food leading up to contest day. With that being said, can you explain to the readers how this is achieved and why carbohydrates aren’t always the devil in fat loss or dieting for a contest?

 

Dr. Joe –

 

Carbohydrate is the most anabolic food source we consume once minimum protein requirements are met. They’re also the most metabolic macronutrient we consume. The lower the carbs are dropped, the more muscle is lost and the lower the metabolism falls. It should be everyone’s goal to eat the most carbs possible and still meet the goal, but that’s the issue: how much do you have to lose and in how much time? The client I described above—a female eating 175 to 200 grams of protein per day, 250 to 300 grams of carbs per day, and 30 to 40 grams of fat per day—started her dieting phase with less than 10 pounds to lose. It amazes clients who do this for the first time. The amount of muscle they can take to the stage—leaner than ever—can be staggering compared to either gaining too much weight in the off-season or trying to lose too much, too fast.

 

 

You’ve become known as “The Secret to the Pros” – well at least that is what I call you! Why do you think this is? What have you done differently that other Contest Preparation Coaches may have missed?

 

Dr. Joe –

 

If I’m a secret, my marketing plan is a disaster. When I started, everything I did was different because conventional peaking is physiologically moronic and ineffective. I could add the word dangerous—people have died dehydrating and taking lethal doses of potassium, causing cardiac arrest—but I’ll stick with ineffective. If it was effective, people would still risk the danger. If a client has given me enough time, I bring them into a show hydrated and full, not just well conditioned. That was new back then, but now our clients and information has permeated much of the industry.

 

What advice do you give to those Contest Preparation Coaches out there working with clients?

 

Dr. Joe –

 

When Layne Norton was a teenager, he walked into my office with his shoulders back, chest out, wearing a “300-lb Bench Press Club” T-shirt and said, “I want to do what you do. How do I get there?” I’m sure it took a couple of seconds to process the question. My answer to him is the same I give to others today. “Go to school.” He did. It seems to have worked out for him, eh? I’m happy to still call him a friend and a positive opinion leader in the industry.

 

Everyone who has ever competed in a contest—and some who haven’t—think they’re qualified to help someone with their nutrition. It can get ugly enough that every state has laws regarding nutrition prescription and most “coaches” and personal trainers are breaking the law. My advice to them would be to proceed at their own risk and within their qualifications. The real advice should be given to potential clients. For God’s sake, work with people who know what they’re doing.

 

The Natural Bodybuilding world has numerous organizations, some larger and more competitive than others. What do you feel needs to be done to bring these organizations together once and for all?
Dr. Joe –

 

Why in the rest of commerce is a monopoly such a bad thing that even the government protects us from it, but it’s what everyone in drug-free bodybuilding wants? Competition makes us better. Let the best organizations win.

 

Joe, you’ve been a long time supporter of the WNBF. Recently The Diet Doc became a supporter of the DFAC (Drug Free Athletes Coalition), a new organization in its first year of existence in the Natural Bodybuilding world. Can you clarify for the readers out there what this means for your relationship with the WNBF?

 

Dr. Joe –

 

My first show was the NPC Mr. Indiana. I was twenty. There were close to two dozen men in my class, most of them massive—they looked like they walked right out of the pages of Flex. I asked the head judge what advice he could give me to improve and he said, “Your symmetry is awesome, kid, but either do the drugs or go compete in natural shows.” Natural shows? Joe Weider’s magazines had articles in every issue preaching the evils and dangers of steroids…there were guys in my class on them? There’s no way Lee Haney was on them, or Rich Gaspari, or, or, any of those guys, right? The first IFBB show that was drug tested resulted in a disqualification. I was mortified. I was that naïve. But I lived in a small town and I believed Joe Weider.

 

Natural shows? How in the world would you even find one? The following year my wife and I were on our honeymoon; a private cabin on our own private beach in the Porcupine Mountains of Michigan’s Upper Peninsula. The tiny magazine rack at the tiny general store in the tiny deserted ski town in August displayed a magazine called Natural Bodybuilding & Fitness. I think it was a former name back then, but there was my answer. I discovered Angelo Petito, founder of the ANPPC, who was promoting shows in the Midwest with promoters Rex Vaught and others. Competing in and even promoting ANPPC shows allowed me to meet Dave Goodin, Gary Gomez, and other WNBF pros who guest posed. By that time I was winning some classes and shows and set my sights on pro status. I competed in a couple of WNBF shows before Steve Downs introduced himself, asked about my background, and asked if I’d write for their magazines. Just as I was an awful bodybuilder, I was an awful writer, but thankfully he let me stay at it—he had pages to fill. After placing last in my first couple of shows, I finally started placing mid-pack, and even hit a top-five or two. I was happy being a little less awful but realized my genetics were never going to allow me to do any more than I had. I climbed from last place at an NPC show through the novice and open ranks of the ANPPC back to last place in the WNBF and retired from competition when my kids were reaching their teen years. I refused to let the selfishness of contest prep take my time and energy away from them, though it took me a couple of years of denial. By the time I retired, we were promoting an INBF show in the Midwest and that took far more time and energy than competing in one—for our entire company. We decided to unload it.

 

Within a two-year span, Steve Downs left the organization, Rich Fitter left the organization, and Chelo Publishing was closed. I never had an agreement, a position, or a paycheck—I was just like any other freelance writer, promoter, advertiser, or competitor. I no longer competed, there was no longer a magazine to write for or advertise in, and we no longer promoted our own show. True, I spent twenty years as part of the organization, fifteen of them as a competitor, twelve as a writer and advertiser, and four as a promoter, but for the first time, I didn’t have any ties. Now I consider myself neutral and open to support any organization or promoter based on their own merit. Rich Fitter is a friend who is part of a fledgling organization and I’ll help them as much as I can. As long as the WNBF/INBF stays in business, there will be promoters I know who I will support but my job for clients doesn’t change. Clients hire me/us to help them with shows they want to compete in, not shows we want them to compete in. I have had clients in every organization including IFBB pros, through the years. The reason you saw me exclusively in the WNBF for so long was because it was where I personally competed and promoted and because of my friendship with Steve Downs on the writing side.

 

As you know, I’m authoring The Men’s Health Bodybuilder’s Bible (shameless plug) and have reached out to those who I consider leaders in the Natural Bodybuilding world, including yourself.  The book will help those aspiring to reach a bodybuilder’s physique through diet and training. What advice would you give to someone looking to compete in their first bodybuilding competition?

 

Dr. Joe –

 

Take your time. This is a sport measured in years and decades. Enjoy good health, especially orthopedically—be safe; it’s a marathon. Read, take good notes, and if you seek help, don’t blindly trust anyone if you feel something is dangerous or extreme. Never let the sport take over your life; keep it in perspective. Don’t get me wrong, be ambitious and don’t leave anything left undone, but don’t push better things out of your life in pursuit of a trophy or a placing that you think validates you as a person. And squat. Heavy.

 

Joe, you’re an amazing coach and an even better person. You’ve been a great mentor for many fitness professionals and bodybuilders out there, including myself. Thank you for taking the time out of your busy schedule to join us.

 

I hope we can do this again soon!

 

Dr. Joe –

Thanks for the kind words and keep up the good work, Tyler—I know our paths will stay close.

 

There you have it, the first installment of my 3-part series interview with Dr. Joe.

 

 

If you have questions for Joe, be sure to leave them in the comment section below.

 

 
Be sure to “LIKE” and “SHARE” this baby!

 

 
Work Hard, Train Hard, Get Better,

 

 

 

Tyler

 

 

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Things Personal Trainers Do That Piss Me Off

I’ve been in the Fitness Industry for over 10 years and have seen plenty of Personal Trainers do things right and wrong.

 

Some of these “things” simply piss me off, just ask my staff.

 

I’ve put together a list of “Things Personal Trainers Do That Piss Me Off”. I stopped the list at 70 but could have continued for a while!

Feel free to add any I missed below in a comment.

 

70 Things Personal Trainers Do That Piss Me Off

1. Put their hands in their pocket

2. Cross their arms

3. Talk about random shit during a training session

4. Use their cell phone during a session

5. Perform exercises off to the side while in a training session

6. Choose to “Shit where they eat” (figure it out)

7. Male trainers only talking to young females

8. Say “it’s not my fault” when they fuck up

9. Miss deadlines

10. Never studying

11. Thinking reading a blog is studying

12. Never reading books

13. Thinking their job is to “deliver a workout”

14. Needing to take a break every 2 hours to eat

15. Needing to take a break because you worked a 4 hour shift

16. Using the bathroom every 30 minutes

17. Choosing never to evolve their training system

18. Thinking they know it all

19. Feeling entitled to more (especially when they don’t do that much)

20. Thinking their job is really that hard

21. Complaining that they are tired

22. Working a 4 hour shift and then taking a nap

23. Eating while training a client

24. Checking their watch during a training session

25. Yelling across the training floor at a client who is doing something wrong

26. Constantly repeating the same coaching cue to a client when the client has NO IDEA what they are doing wrong

27. Wearing cut off sleeves on the training floor

28. Checking themselves out in the mirror

29. Talking to other trainers when one or both are in the middle of a client’s session

30. Talking about their problems in the gym

31. Talking about their personal problems to a client

32. Thinking a client actually gives a shit about your problems

33. Complaining about how sore they are

34. Complaining about life (no one cares)

35. Talking to a client about your workout

36. Flirting with clients

37. Arriving late for a training session

38. Calling out sick with a head cold

39. Calling out sick because you’re tired

40. Working 40 hours and thinking you worked a lot

41. Working 15 hours straight and thinking you worked a lot

42. Asking to make more money than their skills are worth

43. Bitching about spending money on continuing education

44. Believing that hiring a coach is “overpriced”

45. Demoing or prescribing exercises they can’t even perform themselves

46. Following what everyone else is doing

47. Jumping on the latest fad or bandwagon

48. Learning a new movement and then thinking you should use it with every client

49. Always looking to progress when a client needs regression

50. Ignoring corrective exercise

51. Using too much corrective exercise

52. Treating too many client sessions like a physical therapy session

53. Afraid to go against the grain

54. Overspecializing a young athlete’s program

55. Training kids like they are “little adults”

56. Implementing methods you yourself have never tested

57. Thinking the only type of training a client needs is functional

58. Prescribing way too much volume to a new client

59. Telling a client too much protein is a bad thing

60. Telling a client carbohydrates are bad

61. Telling a client deep squats are bad for their knees

62. Avoiding an initial assessment

63. Not prescribing deadlifts because a client has a bad back

64. Beating the shit out of client the first session

65. Having a client perform every exercise imaginable – while on the BOSU

66. Then on an upside BOSU

67. Thinking a bad shoulder only needs external and internal rotation

68. Believing because you have a degree in “the field” you are a better trainer than they guy who doesn’t

69. Being everything to everyone

70. Never spend the time and money to get better at their craft

 

There you have it – a list of 70. Be sure to add those I missed below by leaving a comment!

 

And don’t forget “LIKE” this baby and SHARE it!

 

Work Hard, Train Hard, Get Better,
Tyler

 

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Bodybuilding Music – Don’t Do It Yourself!

First off, sorry for disappearing on everyone last week.

 

I promise it was not for a lack of work. I’m in the process of writing what I hope to be one hell of a Bodybuilding book. I’ve got a TON of content coming for all you avid Bodybuilders and Physique competitors out there!

 

Stay tuned!

 

I wanted to shoot you all a quick recommendation. If you compete in Bodybuilding (Men’s or Women’s) then you know the nerve racking process of compiling your music for your evening routine.

 

I too was in that boat back in 2005.

 

I’ve had my burnt music not play on stage.

 

I’ve paid way too much for music, only to be disappointed at the “so-called expert” mix.

 

I’ve even tried to do it myself.

 

Then I found Jason Piper or “JSinn” at Mastermindz Productions.

 

I’ve NEVER been disappointed since.

 

"The CHAMP is HERE!" Rocking out to The Scorpions at the 2010 Worlds!

Every show I’ve competed in, since hiring JSinn back in late 2005, has been memorable to the point where fellow competitors ALWAYS ask me “Who does your music?”

 

Well, the cat is out of the bag now.

 

The Bodybuilding Season is moving into full swing – don’t wait! JSinn is always coming up with amazing mixes for your 60 second amateur routines and 90 seconds for the pros.

 

Check out some of Jay’s demo work here => Bodybuilder Music

 

He’s SUPER affordable and one hell of a nice guy.

 

Tell him I sent you.

 

Work Hard, Train Hard, Get Better,

 

Tyler

 

 

PS – I want to wish my clients competing in the WNBF Pro America / INBF Northeast Classic tomorrow all the best! You look amazing! Remember, win or learn, NEVER lose.

 

PPS – Check out Jay’s demo contest music here => Bodybuilder Posing Routine Music or his Facebook Fan Page for new releases.

 

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150 Ways to Transform Your Physique

Transforming your physique starts with the basic understanding you need to commit 110% to making it happen. Nutrition and training will work hand in hand to help you get there, with your nutrition being 80% of the game.

 

If your willing to put in the hard work, make the dedication and commitment while understanding the time that will be required to transform your physique, then you are ready to start your transformation.
I’ve put together a list of 150 Ways to Transform Your Physique. Some are simple, some go against one another, some will work for one person, others for the next person but all in all this list should make the journey a lot more enjoyable.

 

Ultimately, you need to build YOUR plan.

 

Use this list to build that plan.

 

150 Ways to Transform Your Physique

1. Eat Less

 

2. Eat More

 

3. Do more strength training

 

4. Do more metabolic resistance training

 

5. Do cardio

 

6. Do less cardio

 

7. Do interval training

 

8. Run hill sprints

 

9. Lift heavy

 

10. Use lower repetitions

 

11. Use higher repetitions

 

12. Deload for a week

 

13. Do more bodyweight exercises

 

14. Do less bodyweight exercises

 

15. Cook more

 

16. Plan more

 

17. Eat more protein

 

18. Eat less protein

 

19. Eat less carbohydrates

 

20. Eat more carbohydrates

 

21. Eat less fat

 

22. Eat more fat

 

23. Eat More Starch Free Meals

 

24. Eat More Vegetables

 

25. Eat Fruit Pre and Post Workout

 

26. Avoid Fruit

 

27. Be Strategic About Your Starches (Breakfast and Post Workout)

 

28. Eliminate Processed Foods

 

29. Use Portion Control

 

30. Control Carbs Without Eliminating Them

 

31. Eat 50% of Your Carbs Pre and Post Workout

 

32. Implement More Effective Nutrient Timing (See 25, 27, 30, 31)

 

33. Drink More Water

 

34. Drink Even More Water

 

35. Eat More Power Foods

 

36. Avoid Empty Calories

 

37. Remove Empty Calories

 

38. Be Aware of Your Macronutrient Ranges

 

39. Eat for Your Body Type

 

40. Use Protein Powder

 

41. Drink BCAA’s

 

42. Use Creatine

 

43. Take a Multivitamin

 

44. Take Omega-3

 

45. Use a Greens Supplement

 

46. Take Vitamin D

 

47. Avoid ALL Supplements

 

48. Eat More Nutrient Dense Foods

 

49. Listen more

 

50. Listen less

 

51. Read more

 

52. Read less

 

53. Train more

 

54. Train less

 

55. Train 3 times a week

 

56. Train 4 times a week

 

57. Train 5 times a week

 

58. Train 6 times a week

 

59. Follow a Push / Pull program

 

60. Follow a Total Body program

 

61. Follow a Lower / Upper program

 

62. Train in the 6 – 8 repetition range

 

63. Train in the 10-12 repetition range

 

64. Train in the 12-15 repetition range

 

65. Train Lower body 1 time a week

 

66. Train Lower body 2 times a week

 

67. Train Lower Body 3 times a week

 

68. Sprint

 

69. Sprint more

 

70. Spend more time between meals

 

71. Spend less time between meals

 

72. Try eating less often

 

73. Try eating more often

 

74. Implement Intermittent Fasting

 

75. Use My Plate

 

76. Get Comfortable being uncomfortable

 

77. Sleep more

 

78. Rest more

 

79. Supplement more

 

80. Supplement less

 

81. Carb Cycle

 

82. Implement Refeeds

 

83. Eat Grains

 

84. Avoid Grains

 

85. Train Lower Body More

 

86. Train Your Posterior Chain More

 

87. Train Your Heart More

 

88. Train Outside More

 

89. Train Outside Your Comfort Zone More

 

90. Start a New Training Program

 

91. Stop Programming Your Own Workouts

 

92. Hire a Coach

 

93. Hire a Coach Smarter than You

 

94. Be Accountable

 

95. Take Weekly Pictures

 

96. Track Your Daily Intake

 

97. Eat 3 Meals a Day

 

98. Eat 4 Meals a Day

 

99. Eat 5 Meals a Day

 

100. Eat 6 Meals a Day

 

101. Follow a Low Carb Diet

 

102. Follow a Medium Carb Diet

 

103. Follow a High Carb Diet

 

104. Eat Breakfast

 

105. Don’t Eat Breakfast

 

106. Eat Carbs at Night

 

107. Don’t Eat Carbs at Night

 

108. Have a Cheat Meal

 

109. Don’t Have a Cheat Meal

 

110. Follow Some Sort of Periodization

 

111. Use Linear Periodization

 

112. Use Nonlinear Periodization

 

113. Use Undulating Periodization

 

114. Use the Concurrent Method

 

115. Use a Conjugate Sequence System

 

116. Train for Aerobic Endurance

 

117. Train for Strength Endurance

 

118. Train for Anaerobic Endurance

 

119. Train for Maximum Strength

 

120. Train for Maximum Speed

 

121. Train for Hypertrophy

 

122. Train for Functional Hypertrophy

 

123. Use Supersets

 

124. Use Alternating Sets

 

125. Use Pre-Exhaustion Sets

 

126. Use Post-Exhaustion Sets

 

127. Use Tri-Sets

 

128. Use Quad-Sets

 

129. Use Strength-Cardio Sets

 

130. Use Drop Sets

 

131. Use Forced Reps

 

132. Use Rest/Pause

 

133. Use German Body Composition Protocols

 

134. Use German Volume Training

 

135. Use Advanced German Volume Training

 

136. Use High Density Training (6-12-25)

 

137. Use 8-8-16 Training Programs

 

138. Use 4-4-8 Training Programs

 

139. Use Cluster Training

 

140. Use the 1-6 System

 

141. Use Modified Strongman Training

 

142. Learn How to Train Differently (See 85-141)

 

143. Structure EVERY Training Session

 

144. Structure EVERY Meal

 

145. Measure Benchmarks (Scale, Body Composition, Measurements)

 

146. Follow the 90% Adherence Rule

 

147. Find a Training Partner

 

148. Schedule a Photo Shoot

 

149. Enter a Physique or Bodybuilding Competition

 

150. Stop Over Thinking the Process

 

 

 

Work Hard, Train Hard, Get Better,

 

Tyler English

The Best New Balance Training Shoe

Over my training life I’ve worn more sneakers than I can remember.

 

Over the past 6 months, I’ve found what has turned out to be the best overall strength training shoe – in my honest opinion.

 

The New Balance Minimus series has grown tremendously in popularity among many Strength Coaches within the fitness industry.

 

My journey into using a minimalist shoe dates back to my tween-years. I was a huge fan of Converse Chuck Taylor All-Stars, both high top and low top versions. I believe I was guilty of owning a few different colors growing up (even a mustard color) that certainly made for some unique outfits.

 

My use of the Chuck Taylor All-Star changed from simply fashion, to use in my strength training sessions – predominately squat and deadlift days.  My minimalist sneaker use didn’t stop there, as I’ve worn every style of the Nike Free series (yes even the sneaker with the Velcro) and at one point owned 3 pairs of Vibram Five Fingers. I’ve come to realize that all have fallen a distant second to the New Balance Minimus series.

 

The Chuck Taylor

 

The Chuck Taylor created a lack of mobility (mostly due to the fact I wore the high tops) during unilateral lower body movements like split squats and lunges. The thickness of the outer sole restricted mobility and the lack of traction made movements using the sled and prowler, a bit rough on the feet.

 

The All-Star’s didn’t provide great breathability either, most likely why the sweat stains on mine were noticeable from across the gym.

 

Don’t get me wrong – I love my Chuck T’s, and yes, I even own a Superman pair (Go ahead judge me). I just choose to wear them in a fashionable sense now, not during training, and yes my Superman pair are SWEET!

 

The Nike Free Series

 

Changing over to the Nike Free seemed to alleviate what was lacking in the Chuck T’s – until the sneaker itself began to fall apart or until I moved laterally. Small pieces of the shoe seemed to always wear off, a sentiment I’ve heard echoed by numerous clients and past users of the sneaker. The lateral support on the Nike Free seemed to be lacking as well – creating a feeling of instability in the forefront of the sneaker.

 

I never felt the sneaker provided the support I needed from a training shoe.

 

 

The Vibram Five Fingers

 

Training in the Vibram Five Fingers truly gave me the feeling of barefoot training – but honestly I was never a big fan of the “fingers”. To be truly honest when I train my feet sweat, (A LOT) and it seemed after only a week of using the Vibram Five Fingers you could smell my feet throughout the gym.

 

When we moved my gym into our newest location the Vibrams were tossed and my 5-year old Chuck T’s went missing, which probably had something to do with their unique scent as well.

 

It’s safe to say I’ve moved on from the Vibram option but until now, if people asked me why, I blamed it on aesthetics. I guess the truth shall set me free.

 

The New Balance MX20 Series

 

I’ve always been a fan of shoes with hard soles for squats and deadlifts. It’s the reason that for years the All-Star sneakers were my staple choice of footwear on these particular training days.

 

My consistent problem with the Chuck Taylor was the limiting mobility throughout the remainder of my training sessions.

 

The New Balance MX20 or “Cross Trainer” is everything you’ve been looking for. Even we past Chuck Taylor users will admit it– trust me I had a hard time letting go at the onset too.

 

The shoe’s firm heal mimics the feel of the solid ground allowing you to apply more vertical force on the ground. A key component for many of your compound lifts like squats, deadlifts and presses.

 

As I mentioned above, I’ve always been a loyalist to the Converse Chuck Taylor All-Star but I chose to wear the high top sneakers. Never having had serious knee or hip issues I wasn’t so concerned with the limited range of motion the high top Chuck Taylor caused.

 

As I transitioned away and into the low top New Balance MX20, during training, the greater natural improvement I noticed in my ankle mobility.

 

Now even if you know little about corrective exercise – know that increased ankle mobility will lead to improvements at the knee, hip and low back.

 

The only true down sides of the MX20 is I found the fit to run a half size smaller than your typical fit, due to the oversized cushion on the back heel and I felt they lacked traction for use on metabolic workouts.

Heel Thickness in the MX20 is smaller in the New Version

 

Both these issues I feel New Balance has improved tremendously in their newer style of the MX20 (pictured below).

 

MX20 - New Model

MX20 New Traction

 

Overall the New Balance MX20 has become my go to training shoe – mostly likely why I currently own 4 different colors (missing from the picture my grey pair).

 

I've Become a Fan

 

The New Balance Trail Series – MO10, MT10, MT00 and MT20

 

These New Balance have been made popular by their Vibram outsole and fitted minimalist upper. I’ve used both the MO10 and MT10, as well as the newer models, of the MT00 and the MT20 during strength training and metabolic conditioning sessions with great success. They all fall into the New Balance Trail version as they provide the “feel” of the Vibram Five Fingers (minus the toes) and durable bottoms – making these options usable for a wide variety of training protocols.

 

The minimal Vibram outsole, that New Balance has made a staple of this shoe, provides a great option of wearing the sneaker with or without socks.

 

The New Balance MO10 – The Best Outdoor Training Sneaker

 

The New Balance MO10 is constructed with a water-resistant synthetic mess upper that helps keep your feet dry. If you’re a fan of outdoor trail runs, hikes or just an all-season athletic shoe that you can wear, this is the sneaker for you. I’ve worn it on muddy trails post rainfall, during the cold winter months and on a day-to-day basis with outstanding comfort.

 

The Current State of My New Balance MO10

The MO10 is your best outdoor training shoe and would provide you the best option in these elements and for use in mud type races like the Tough Mudder.

 

The New Balance MT10 – The Metabolic Training Sneaker

 

Very similar to the New Balance MO10, the MT10 is constructed with the Vibram outsole and makes for a great outdoor trail option. What I’ve found to be even more intriguing about the MT10 is it’s not only lightweight, it provides more flexibility and breathability then the MO10 – making it a great indoor training option for high intensity conditions.

 

For clients in my gym that partake in high intensity metabolic resistance or metabolic conditioning style workouts they desire a sneaker that can give them this flexibility and breathability – the MT10 is that option.

 

The MT10 has become the popular choice of many clients

One key aspect to the MO10 and MT10 is they provide greater traction than the MX20. For this reason alone individuals engaging in metabolic resistance and metabolic conditioning training sessions have chosen the MT10 over the MX20.

 

The New Balance MT00 – The “Most” Barefoot Training Sneaker

 

The minute I placed this sneaker on my feet I got the sense that the shoe was created to give you the exact feel of a Vibram Five Finger – minus the Five Finger portion.

 

A true to form “barefoot” sneaker – the MT00 is one of the newest options for barefoot training fans and provides everything you could ask for in a barefoot trainer.

 

From the increased flexibility and featherweight feel of the midsole and the combination of what New Balance calls the “No-sew” forefront and the sneaker’s synthetic/mess upper gives the shoe a featherweight feel at 4.4 ounces.

 

The Lightest and "Most" Barefoot New Balance

I think the thing that impressed me the most was the bottom of the shoe. You’d expect the sneaker to be fairly flimsy due to it’s feel and weight – when the exact opposite is true. The outer sole has a unique design to give the shoe great traction and support. Many of my clients have begun to transition from Vibrams and the MT10 into this, the latest New Balance Vibram option.

 

Great Traction for a Minimalist Sneaker

The biggest test to this “minimalist” shoe was spending an entire day walking around Boston the Sunday before Marathon Monday and I couldn’t have been more comfortable after walking all day long.

 

Great support for a truly minimal shoe.

 

The New Balance MT20 – The Aesthetic Metabolic Training Sneaker

 

A newer sleeker and aesthetically pleasing version in the Vibram outsole series, has become part of my daily outdoor wear. It provides the same sole as the MT10 but might be what some call a “better-looking” option.

 

The MT20 provides the feel of the MT10 but "Prettier"

Don’t get me wrong I’ve used the MT20 to train, push the sled and even ran sprints with them this past Sunday – with great feel and support.

 

My staff has actually become quite jealous of this pair and my growing collection.

 

Work Hard, Train Hard, Get Better,

 

Tyler English

 

PS – For our clients in the Farmington Valley area be sure to visit New Balance Avon and let them know Tyler sent you.

 

PPS – For more information on the New Balance Minimus Sneakers visit www.NewBalance.com

 

 

 

 

 

 

 

 

 

 

 

 

The Cardio Prescription

Cardio sucks!

 

There I said it.

 

If you enjoy supplemental cardio and you are an advocate of strength training – you are on a lonely island. I don’t know many strength coaches who would rather “go for a run” or do some sled work over lifting up some heavy weight.

 

Don’t get me wrong, cardio has plenty of benefits and at TEF we make sure each of our clients is given the right type of cardio for their goals and lifestyle.

 

Hell, I love the prowler and the sled – I’ve lost many a battles with the two. Sprints are my favorite form of cardio but not all cardio is created equal in the fat loss game.

 

To quote my good buddy John Romaniello – “Cardio is like ketchup, it makes everything better.”

 

That is true and I’m a firm believer in that when it pertains to fat loss, but cardio takes time.

 

Cardio Requires Time You Don't Have

What if you are someone who just doesn’t have time to implement supplemental cardio into your training program?

 

Then what?

 

What if I told you that no matter how much time you have in a week –there is a cardio solution for you?

 

Still not convinced? Don’t have the time?

 

Let’s be realistic – we all can make the time.

 

No amount of cardio is going to help if your nutrition is a mess. Get that in line first then start moving.

 

Cardio is the final piece of the 4 components to achieving fat loss success, you can read more about that HERE.

 

So I’ve outlined a cardio prescription designed specifically around how many days a week you can train and dedicate to cardio specific work.

 

 

How Do You Rank the Different Forms of Cardio?

 

#1 – Metabolic Resistance Training or Strength Training

 

#2 – High Intensity Anaerobic Interval Training

 

#3 – High Intensity Aerobic Training

 

#4 – Low Intensity Aerobic Training

 

 

 

What Form of Cardio Does What?

 

 

1.) Metabolic Resistance Training or Strength Training

 

Why This Form of Cardio?  – To burn calories, maintain/promote lean muscle mass and elevate metabolism

 

What It Does? – MRT or an effectively designed Strength Training program will create an increase in Exercise Post Oxygen Consumption (EPOC) or metabolic disturbance following the workout. MRT promotes the body to maintain lean muscle mass while elevating the metabolism through EPOC. As your metabolic rate recovers to return back to pre-exercise levels it continues to burn calories. MRT has been shown to take several hours to return to these levels leading to a greater overall caloric burn even hours after your training session is complete.

 

2.) High Intensity Anaerobic Interval Training

 

Why This Form of Cardio? – To burn calories and elevate metabolism

 

What It Does? – HIIT much like MRT increases EPOC following a training session. HIIT will burn calories during and after the session is complete.

3.) High Intensity Aerobic Training

 

Why This Form of Cardio? – Burn calories

 

What It Does? – High Intensity Aerobic Training will burn more calories than a low intensity aerobic training session of equal time but won’t promote muscle mass or elevate your metabolism following the session.

 

4.) Low Intensity Aerobic Training

 

Why This Form of Cardio? – Burn calories

 

What It Does? – Low Intensity Aerobic Training will burn calories and can burn a good amount of calories, depending on how long you perform a session, but won’t help promote muscle mass or elevate your metabolism.

 

 

 

What Style of Cardio Do I Use?

 

 

#1) – Metabolic Resistance Training or Strength Training

 

Time to Train – 3 – 4 hours a week

 

Format – Alternating Sets, tri-sets, quad-sets

 

Specifics – Intensity is key, work can best be performed by following a form of periodization.

 

Utilize #1 if you only have 3-4 hours a week use MRT or Strength Training with alternating set, trisets, or quad sets.

 

 

#2) High Intensity Anaerobic Interval Training

 

Time to Train – 4 – 6  hours per week.

 

Format – 10-45 second high intensity. Be sure to follow up work periods with at least equal rest periods. 15 seconds of work, 30 seconds of rest: 30 seconds of work, 30 seconds of rest.

 

Specifics – Work should be performed at 100% intensity for entirely of the work period.

 

Combine #1 and #2 if you have 4 – 6 hours to train in a week.

 

#3) High Intensity Aerobic Training

 

Time to Train – 6-8 hours per week.

 

Format – Intervals greater than 45 seconds or where perceived exertion level is below 9 or 10, meaning you can not maintain 100% intensity throughout the work period. At some point during the work period of high intensity aerobic training you will find yourself needing to “pace” to finish.

 

Specifics – Work periods will mostly be performed with intervals greater than 45 seconds and up to 5 minutes. For example – bike intervals of 2 minutes of intense work followed by 2 minutes of recovery.

 

If you are someone who can dedicate 6-8 hours – add #3 to the equation.

 

 

#4) Low Intensity Aerobic Training

 

Time to Train – You find the time to train more than 8 hours a week.

 

Format – This is true aerobic training. Running a steady pace over 30 minutes to an hour, walking on the treadmill, riding the bike are all examples of this form of cardio.

 

Specifics – This is what you hear referenced as “The Fat Burning Zone” because your intensity is only that of 60-65%.

 

If you are one of those freaks who finds time to train more than 8 hours a week feel free to add in #4.

 

Now be sure to write yourself your cardio prescription depending on your available training time and overall physique goals.

 

Work Hard, Train Hard, Get Better,

 

Tyler English

 

 

PS – Check out my first article over at STACK => http://blog.stack.com/2012/05/02/5-tips-to-build-muscle-quickly/

 

 

The 4 Components to Fat Loss Success

I’ve received a bunch of questions regarding Fat Loss since last week. To simplify things I wanted to put together a Simple Fat Loss Plan.

 

I’ve put together my 4 Components to Fat Loss Success and gone a bit further. I’ve outlined the best choices of cardio to perform to achieve maximum fat loss success.

 

The 4 Components to Fat Loss Success

 

Fat Loss Component #1 = NUTRITION

 

Nutrition – Understand that you don’t lose ANYTHING if you are not ready to put your nutrition first. Reread this if you don’t understand.

 

Fat Loss Component #2 = DIET

 

Diet – It’s what you EAT! Get your Diet under control and watch your body change! Just because you are on a “Diet” doesn’t mean you are some type of FREAK.

 

Sidebar: But don’t be afraid to be called a freak by other’s who envy your dedication.

A FREAK LEADS

 

Fat Loss Component #3 = STRENGTH TRAINING

 

Strength Training – Whether your fat loss program is a 3, 4 , 5 or 6 day training split, you follow a metabolic resistance training format, a push / pull routine or a bodybuilding routine the ultimate purpose during a fat loss program will remain the same. This ultimate goal of a strength training program is to burn calories, maintain muscle and elevate your metabolism. Cardio queens have had it wrong for years.

 

Strength Training ALONE is GREATER than Cardio ALONE.

 

Fat Loss Component #4 = CARDIO

 

Cardio – I’ve said this before and I’ve heard my boy John Romaniello say the same thing – “Cardio is like ketchup, it makes everything better.” This statement couldn’t be more true – even if you don’t like ketchup.

 

The topic of cardio has become a topic for a firestorm of debate in the fitness industry. So I’m laying out the different variations you can perform. No need for debate – as I’ve used every one of these because they all can work when done correctly or in the correct sequence.

 

Fat Loss Cardio Training – Made Simple

 

#1 – Metabolic Resistance Training – If all you have is 3 hours a week, do this! It combines your Strength Training and your High Intensity Anaerobic Interval Training. It provides you more bang for your buck with a Cardio Strength Training Program all in one. It’s what makes our program at Tyler English Fitness successful.

 

#2 – High Intensity Anaerobic Interval Training – Studies show it burns more calories than steady state and elevates metabolism. If you have more time in your week than ADD THIS INTO IT! One to Three Sessions per week can do wonders!

 

#3 – High Intensity Aerobic Interval Training – If you’re going to add another fat burning component to your programming then take a look here. This method is simply a lower intensity interval method.

 

#4 – Steady State High Intensity Aerobic Training – You’re not working hard enough here to increase EPOC (Exercise Post Oxygen Consumption) all that much. The goal here is to simply burn more calories. This is where the general population thinks they are working harder during a cardio session but they’ve already skipped steps 1 to 3.

 

#5 – Steady State Low Intensity Aerobic Training – Low intensity aerobic training won’t burn a ton of calories but for someone following all these components you’re might already be burning body fat by the time to “go for a walk”.

 

 

Let’s get 100 “LIKES” and 25 comments on this baby and I’ll be back with a blueprint for success – depending on how many days a week YOU can train.

 

If you appreciate the knowledge then spread the work and give it a “LIKE”.

 

Work Hard, Train Hard, Get Better,

 

Tyler English

 

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The Best Bodybuilding Program in the World? – Part 3

The typical bodybuilding training program calls for the frequency of training 5 to 6 days per week.

 

My desire and success has been predicated on following a 3 or 4 day program with the sole exception being when I’m in contest preparation. When preparing for an upcoming bodybuilding competition I will incorporate training cycles where I train 5 or maybe 6 days per week.

 

My Hamstrings Weren't Built By Training 5 to 6 Days Per Week

Training 5 or 6 days per week can be accomplished with success. I know plenty of successful Bodybuilders who follow this approach to bodybuilding with great success.

 

There isn’t much of a difference between a 5 or 6 day bodybuilding training program, the true difference with this training style is how they differ from selecting a program of 3 or 4 training days.

 

The Advantages of the 5 & 6-Day Bodybuilding Training Split

 

Advantages

 

–       Greater Training Frequency

–       Greater Muscle Isolation

–       More Muscle Specialization

–       Ability to Shorten Training Time

–       Favorite of Most Bodybuilders

 

The Disadvantages of the 5 & 6-Day Bodybuilding Training Split

 

Disadvantages

 

–       Less Recovery

–       Average Strength Gains

–       High Volume

–       CNS Fatigue

–       Less Muscle Frequency

 

Bodybuilding “Body Part” Workouts For Use on 5 or 6 Day Programs

 

Leg Workout

 

A1) Barbell Squat – 5 x 5

 

B1) Barbell Reverse Lunge – 4 x 6ea

 

B2) Glute Ham Raise – 4 x 8

 

C1) KB Goblet Squat – 3 x 15

 

C2) Barbell Romanian Deadlift (RDL) – 3 x 15

 

D1) Dumbbell Walking Lunge – 3 x 30 yards

 

D2) Reverse Sled Drag – 3 x 30 yards

 

E1) Standing Calves Raise – 1 x 100 (Minimal Rest as needed)

 

Shoulder Workout

 

A1) Barbell Military Press – 4 x 6

 

B1) Dumbbell Seated Arnold Press – 4 x 8-12

 

B2) Incline (Chest Supported) Dumbbell Rear Deltoid Raise/Flye – 4 x 15

 

C1) Dumbbell Lateral Raise – 3 x 15-20

 

C2) 60 Degree Incline DB Press – 3 x 10

 

Back Workout

 

A1) Trap Bar Deadlift – 5 x 5

 

B1) Wide Grip BB Row – 4 x 8

 

B2) Eccentric Chin-Up – 4 x 6 (3 second negative)

 

C1) BB Shrug – 3 x 10

 

C2) Farmer Log Walk – 3 x 30 yards

 

Chest Workout

 

A1) Barbell Bench Press – 5 x 10

 

B1) Dumbbell Incline Chest Fly – 4 x 12

 

B2) Weighted Blast Strap Push-up 4 x 10

 

C1) DB Bench – 4 x 8

 

D1) Band Push-ups – 3 x 20

 

Arm Workout

 

A1) Dumbbell Hammer Curl – 4 x 8

 

A2) Band Pushdown – 4 x 15

 

B1) Barbell Curl – 4 x 10

 

B2) EZ Bar French Press – 4 x 12

 

C1)  EZ Bar Curl – 4 x 10

 

C2) Dumbbell L-Extension – 4 x 15ea

 

Sample Training Frequency 5-Day Bodybuilding Split

 

Sunday – Rest

Monday – Legs (Quads, Hamstrings, Calves)

Tuesday – Shoulders

Wednesday – Back

Thursday – Chest

Friday – Arms (Biceps, Triceps)

Saturday – Rest

 

Sample Training Frequency of a 6-Day Bodybuilding Split

 

Sunday – Rest

Monday – Quads

Tuesday – Back

Wednesday – Chest

Thursday – Hamstrings, Calves 

Friday – Shoulders

Saturday – Arms

 

 

That’s a look at a 5-day and 6-day approach to training for Bodybuilding. My preference is no more that 5 days, but again choose what works best for you.

 

I’d love to hear your feedback. Let me know what works for your training.

 

Work Hard, Train Hard, Get Better,

 

Tyler English

 

PS – Did you hear my big announcement? Check it out here => http://tylerenglishblog.com/2012/04/23/natural-bodybuilding-mens-health-and-the-bodybuilders-bible/

 

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Natural Bodybuilding, Men’s Health and The Bodybuilder’s Bible

For as long as I can remember the world of Bodybuilding has made a lasting impact on my life.

 

It was Bodybuilding that first introduced me to strength training.

 

This journey began over 15 years ago in my basement, with an old school concrete filled, plastic set of weights and some bodyweight exercises.

 

Since 2005 the sport of Natural Bodybuilding has become a major part of my training, nutrition and lifestyle.

I’m proud to announce that I’ve been granted the opportunity of a lifetime.

 

Thanks to Men’s Health and Rodale, I will be authoring The Men’s Health Bodybuilder’s Bible.

 

The book will guide the reader through the process of transforming their physique for preparation to compete in a natural bodybuilding competition or build a physique that rivals that of today’s fitness model, that we often see in advertisements and magazines.

 

I’m truly looking forward to bringing Natural Bodybuilding into the mainstream with the publication of The Men’s Health Bodybuilder’s Bible.

 

Thank you to everyone who made this dream, a reality.

 

For more info please go here:

 

http://www.prlog.org/11856501-farmington-valley-connecticut-fitness-expert-tyler-english-signs-book-deal-with-mens-health.html

 

 

Work Hard, Train Hard, Get Better,

 

Tyler English

 

 

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