R&R: The Most Important Part of Your Training Program?

We have all experienced muscle soreness after a tough workout or maybe even after an unexpected layoff at one time or another. It is simply part of the deal to building a strong, healthy and well shaped body. Kind of cool when you think about it...we have to break it down to build it stronger. Man, the human body is just an incredible creation. In exercise science this soreness is more specifically described as Delayed Onset Muscular Soreness and is thought to be caused by the overloaded eccentric phase (lengthening) on tissue and has implications at both the cellular and subcellular levels. The symptoms associated with delayed-onset muscle soreness include an increase in plasma enzymes (e.g., creatine kinase), myoglobin and protein metabolites from injured muscles; structural damage to subcellular components of muscle fibers, as seen with light and electron microscopy; and temporary increase in muscle weakness (Armstrong, 1990).

Why does muscle soreness occur most frequently with the eccentric phase of contractions? There is evidence that when an active muscle is lengthened under a load torque that is greater than the force that muscle can produce, an altered detachment phase at the crossbridge cycling level (the active binding of subcellular actin and myosin ) is produced and the acto-myosin bond is broken mechanically (Morgan, 1990), along with the possible selective activation then of the larger motor units, Type II fibers (Nardone, 1989)

Basically, any physical activity especially strenuous exercise, has been proposed to activate both the metabolic and mechanical events mentioned above that may damage muscle and lead to soreness. The metabolic factors include high temperatures which can disrupt protein structures; insufficient cellular respiration that can reduce ATP levels; lowered pH and increase in lactic acid; free O2 radical production that may initiate muscle injury. Because eccentric contractions are associated with relatively high forces involved with high intensity training, the mechanical factor that is most commonly thought to elicit muscle soreness is high stress (Warren, Hayes, Lowe & Armstrong, 1993).

This all sounds cool to the exercise science geek, but what does it all mean? First, exercise that produces any soreness no matter what the stressor e.g. a heavy deadlift day; a mountain bike ride with some tough hill climbs; an intense boot camp class...all have one thing in common. They require adequate rest and recovery so that we can assume the positive results from that workout. Think of it this way: We use exercise as the required stressor so that our body can adapt to and respond with some kind of desired effect. For most of us that desired effect can be anything from better athletic performance to a stronger, healthier and more aesthetically pleasing body. All great goals, but if we prematurely jump back into a workout or take inadequate rest and recovery periods after a phase of intense training and before our body is 'healed' and ready to go again, we will most likely be dissappointed with our fitness results. And beyond that we most certainly open up the opportunity for the dreaded overuse and over reaching syndromes that put us on a Mandatory Layoff Status for who knows how long!

So, to understand the consequences of intense workouts we need to quickly go over the body's time course of the response following exercise. From 4 hr to 4 days after the exercise, there is an increase in phagocytic activity, which marks the presence of an inflammatory response. Because of this association in time, it has been suggested that delayed onset muscle soreness is a consequence of the inflammatory response (Stauber, 1989). However,the consequences of strenuous exercise, especially eccentric contractions, are not confined to a few days after exercise; MRI studies have indicated marked swelling of injured muscles for up to 10 days and increased signal intensity for upto 60 days after exercise (Fleckenstein& Shellock, 1991; Shellock, Fukunaga, Mink, & Edgerton, 1991b). The muscle fibers that seem to be most effected and damaged by intense exercise are the Type IIb fibers. These are the muscle fiber types that are preferential during any exercise that brings on Momentary Muscular Fatigue during a :30-:60 second period.

I know what you are thinking: "Should we consider taking 10 days off between workouts or even training phases?" No... not necessarily. It is important to note that the MRI studies mentioned above showed what would be considered a "normal" adaptative flux continuum that is assumed after strenuous muscular stress. This would include the stress and those relative qualities produced during and after exercise that would provide the essential neuromuscular signalling causing a protein synthesis event. What this means is that the exercise used would be sufficient enough to potentiate lean tissue synthesis. That is a good thing because, whether you are a man or woman you want more muscle. Why? Muscle is necessary for better performance and great for ramping up metabolism and fat loss!
That being said, as astute practitioners of sound and results driven, muscle building training (ha ha... now your talkin'), it is important that we understand how truely taxing exercise can be on our bodies and therefore show prudence for building in adequate rest and recovery periods in all phases of our training program. And for those of us who have supervised programs it is very likely that your trainer/coach is already very familiar with and qualified to design training programs using the concept of periodization cycles. These cycles include but, are not limited to: the acutecycle (workout to workout), the microcycle (upto 7 days) and the mesocycle (2 weeks to a few months). These phases or cycles make up an overall goal focused training blueprint that is designed to progress your training with proper loading and exercise modalities, as well as adjust in the necessary rest and recovery periods that will most likely guide you to your desired fitness goals.

Remember, if you adhere to the fundamental concepts of a well designed fitness program and remember how essential R&R is to achieving your overall fitness goals, you will better guarantee your road to fitness greatness...and then some!

Rest & Recovery...It's In Our DNA

It is the final week of a 4-6 week progressive training phase in both our semi-private and boot camp programs. The groups have worked consistently hard in the trenches motivating,inspiring and pushing each other to take on the challenges of their tough, results driven workouts. They are all very different people, yet they share a common goal ...To be better than they were just 4-6 weeks earlier. It is an awesome experience for us as fitness coaches to create the environment and deliver an exercise experience that helps so many become better. It is an experience that juices up our DNA ... and drives us to be better and share more of what is our life's passion.

One of the great challenges that trainers encounter during the end of such a tough phase of training and the upcoming scheduled week off for rest and recovery is how we should respond to the few clients who want to know what they should do during their week off. This query used to bother me until one day I realized why they were asking the question. The reasons I found that some people were reluctant to accept the week off were: "If I don't train I will gain weight." Another concern was that "If I take a week off I will lose everything I worked so hard for." These are reasonable concerns for sure. As a former national bodybuilding champion I understand why some may have such a difficult time wrapping their head around the concept that they need time off from training. I remember that I would rarely take time off from training and was convinced that "more training meant better results". Most bodybuilders thought the same way. Maybe the onus of more is better in the exercise world should lie on the shoulders of the bodybuilding community as they are notorious for their seemingly"heroic" and incessant training schedules that would be commonly formulated out of thin air into a six day per week, dumbell heaving, 2 hour long training marathon. (Two thirds of those hours are usually sitting at the edge of a flat bench holding court about someone elses workout routine). Modern bodybuilders have a rather defiant attitude in acknowledging the need to take any time off from training and somehow that idea has transcended into and hard wired the minds of fitness enthusiasts across the spectrum.

Rest & recovery should not be considered an option, but rather an integral and necessary component to any successful strength and conditioning or fitness program. To understand this concept from a different mind set, we have to go back to a time when man's exercise was not so much with the goal to look and feel great but simply a fundamental practice in survival.

Early man... caveman, paleo man, our ancestors... lived in a very hostile environment. Their mere need for survival would cast them into scenarios where they would have to track and hunt down wild game such as a wildebeest or zebra to exhaustion; kill it on site; skin and separate the animal into manageable sections (sorry about the grizzly description) so that it could be carried back to camp with the help of other hunter tribe members. Hunting for our most earliest ancestors was an incredibly gruelling , dangerous and often times a deadly reality. These expeditions would sometimes take weeks and it would make sense that they would not want to be in these situations of having to hunt very often. They would make sure the hunt (their intense training) was worth while and would enjoy the fact that they would not have to 'train' that hard again for a period of time. They would instead stay active in gathering the necessary brush to provide the comforts of bedding, top cover and warmth (fire) at their camp site as well as procure the valuable sustenance of eggs, grasses, flowers, fruits and vegetables that would be nourishing sources found more conveniently near camp. Our ancestral tribes would walk in groups and dance at camp for enjoyment and fun. These activities also assisted digestion. All of this stuff, the lifestyle, was just a simple existence that expressed a perfect ratio of exercise (hunt):rest & recovery(activity) that would most certainly ensure their readiness for their next hunt (our workout phase).

I know the idea of this hunter/gatherer stuff sounds strange and maybe even a bit disconnected to us. But, we need to understand that our society as we know it, has established conditions that are mismatched between the world we live in today and the DNA that we still truely share with our earliest ancestors. We evolved to eat different diets, to 'exercise' differently and live differently from the ways we do today. If we take a minute and look around us we have to be in agreement that most people today do sit too much; don't stay active enough;eat way too much; and try like hell to "out train" some poor lifestyle choices. This viscious cycle very often causes the reality of chronic injuries that keep so many from the ultimate goal...To be better! We all desire to live optimally...with strength and vigor in how we think and perform. We can't do this by just playing catch up with intense bouts of exercise and negating the power of rest and recovery. When it comes right down to it...it is proper training, solid nutrition and sufficient rest and recovery that are the pillars that support a healthy and vigorous lifestyle. Take any one of these pillars out and that lifestyle crashes...

Sunday Morning 'Goof Off' Breakfast (Re-load)

I have always recommended to our members and athletes at MJBC that Mondays through Fridays be nutritionally loaded and set up for fat burning, high performance eating practices. Basically, following a hunter/gatherer approach to eating is more than anything the most sound, congruent and effective approach to proper nutrition out there. I personnally would not follow or consider any other nutrition program as they are ALL, in my opinion, suboptimal for true health,performance driven results and wellbeing. The members in our program who have enjoyed champion results with performance and weightloss have basically adhered to the tenets of a hunter/gatherer diet with the allowance to break away and "goof off" a bit during one day out of each week. There is science to back up why someone may want or need to ease up on a meal or two during the week. This would be described as a replete or rebounding opportunity to effectively reload or overcompensate depleted glycogen stores in muscle to help juice subsequent workout performance and enhance protein synthesis mechanics. That day usually falls on a 'convenient' Saturday or Sunday and is immediately followed with getting right back on track before the goof off turns into a runaway binge that will quickly stymie most anyone's progress to fatloss and performance results. Here is my sample of a goof off Sunday morning breakfast that will be, in this case, the ONLY meal out of this past week where I breakaway from my normal practice from daily optimal nutrition.

Sunday Morning Breakfast (family style): I made just enough to satisfy our family of five.

-Grilled Veggie Omelet
Last night's left over grilled onion, green, orange, yellow and red pepper,portabello mushroom, eggplant in heated plate and sprayed with PAM. Beat up 8 whole free range eggs and add to pan. (No milk added to omelet)
-8 slices of uncured Nature's Promise bacon (Applegate Farms is another uncured bacon we use)
-MJBC RE-LOAD Pancakes (These are the "goof off " part of today's breakfast)
2 cups Bob's Red Mill (gluten and dairy free) Pancake Mix
3 whole eggs
1 1/2 cups fresh blueberries
1 1/2 cups SO DELICIOUS unsweetened and organic Coconut Milk
4 scoops Whey protein
Mix batter and portion out on a heated PAM sprayed pan. Makes 14 x 3"-4" cakes.
Note:These cakes do not need any kind of syrup. They taste awesome! Limit yourself to 3 or 4.

Remember this breakfast was divied up between my wife, myself and our three young boys ages 8-13 yrs.

To follow a whole week of my single digit body fat, high performance nutrition go to my facebook link:
http://www.facebook.com/pages/Matt-Jennings-Boot-Camps/181116185236268

Copy and paste link and get a glimpse into just one week of my nutrition plan that helps keep me at a super lean and strong 8% BF(and my wife at 14% BF) all year long! P.S. She is 45 and I am 46 yrs old. P.P.S. Our secret? Get out of your own way...You just have to want it bad enough!

How Much Protein is Enough?

A common question that seems to be on the minds of most our athletic performance and fitness boot camp members is this: How much protein should we be eating to support lean tissue (muscle) maintenance and/or growth? The answer can vary depending on age, training intensity, gender and goals. But, really the answer is most likely not as exacting or rather complex a proposition as most fitness pros would seemingly advise. In reality most of us are probably adequate in our daily intake of protein to meet the needs of our intended goals. There is however one significant piece of advice I do give to all of our athletes and adult fitness program enthusiasts that seems to have a strong influence on recovery capacity from a tough training session and that is this: Your post workout meal should be a 25-40 gram serving of a high quality whey protein source from a reputable company like PROGRADE NUTRITION or Revolutionary Technology Nutrition (Bionic Edge Whey). Beyond that bit of advice you can read protein requirements and implement into your nutrition plan what is suggested to satisfy your individual needs.

2 Must Do Fat Slaying Tips

You say you want a kick butt body.


You workout 2-3 days per week...


You get 7-8 hours of sound sleep most every night...


You follow an active lifestyle beyond your workouts...


You stay mentally and emotionally stress free as possible...


And, your body is still not where you need it to be?


Here are the two things that will change everything and put you on


the right track to a world class body:


First,
the #1 and unequivocally the most important factor in having or not
having a great body is the RIGHT nutrition. It is not 50...75... or 90% of the equation. It is 100% of the reason we will assume awesomeness or not. Do not look for any tricks,shenanigans, secret snake oils or simply trying to defy this simple truth. If you do... you will fail. Pretty simple. And this is key... Keep it simple. Do you want to know what helped me enjoy a world class level body (Teen USA, Nationals Bodybuilding Champion) some twenty six years ago? And quite frankly why still today I have been able to maintain a well defined and athletically strong performing physique well into my forties? It's pretty simple... I ate and eat these same foods: raw veggies, moderate amounts of low glycemic loaded fruits (berries,cantaloupe,small apples), grass fed beef, free range chicken and eggs, unsalted raw nuts and seeds, small amounts of organic butters, an occasional diet soda and lots of H2O!

That's it...real simple! And today I do one simple yet significant thing that keeps me considered a "normal" guy: One day a week (usually on a Friday evening or sometime during a Saturday) I 'go off' my normal eating and act like a "normal" human being. This might mean a couple slices of pizza and a margarita or two. Then, I am back on plan for the next six days...no exceptions and no excuses. Note: You cannot extend this goof off phase beyond a single meal or two. The goof off period is designed so you can enjoy an indulgence without ANY guilt. ENJOY IT for what it's worth then, get right back on track.


Second,
muscle is the fat incinerating furnace in our bodies. Fundamenatally speaking, muscle is our metabolism. For optimal health and a world class body you need to build muscle (yes...women too) with full-body "strength" training exercise 2 (maybe 3?) days per week...every week...no exceptions. And as far as endurance exercise (aerobics or steady heart rate training)goes? It does very little to burn significant calories or bodyfat. In fact aerobics exercise (when done frequently) is the anti-muscle building, anti-fat burning, anti-metabolism spiking activity that tends to raise cortisol to chronically high levels that will very often waste hard earned muscle and sets us up for chronic over-use injury cycles.

(As a side note I NEVER did any aerobic type of training when I was a world class bodybuilder. I was a bodyBUILDer and understood that aerobics was the antithesis of building lean, strong tissue. Today I will do some aerobic training, not to assume any training effect so to speak, but, because the sports I enjoy most (mountain biking and road cycling) are inherently steady state, aerobic type of events. Since cycling is 'my sport' of choice I will almost always introduce a handful of intense SI (sprint intervals) to ensure a progressive training effect that is both anaerobic and aerobic, and ramp up my metabolism before the bike is put to rest.)

If you desire to include endurance training in your program,(and maybe it is realistic that we all should consider this) please check out these two studies. They may surprise you.

10 or 30-s sprint interval training bouts enhance both aerobic and anaerobic performance.


Effects of strength training on endurance capacity in top-level endurance athletes.


To your muscle building and metabolism crankin' success...

MJ

'The Dirty Dozen'

Here in the Northeast we are coming up on seasonal harvests for some of our fruits and vegetables. This is good news knowing that many conventional fruits and vegetables are usually loaded with harmful herbicides and pesticides that do keep crops from potential damage but, can most certainly wreake havoc on our health.

Check out this list of fruits and vegetables that are considered the 'dirty dozen' by the Environmental Working Group. These foods should most always be bought and consumed organically:

'The Dirty Dozen'
STRAWBERRIES
PEACHES
CELERY
APPLES
BLUEBERRIES
NECTARINES
BELL PEPPERS
SPINACH
CHERRIES
KALE/COLLARD GREENS
POTATOES
GRAPES (IMPORTED)

This list of the 'Clean 15' are fruits and vegetables that are usually least treated with harmful pesticides and, are considered less harmful for human consumption when bought 'conventionally':

'The Clean 15'
ONIONS
AVOCADO
SWEET CORN
PINEAPPLE
MANGOS
SWEET PEAS
ASPARAGUS
KIWI
CABBAGE
EGGPLANT
CANTALOUPE
WATERMELON
GRAPEFRUIT
SWEET POTATO
HONEYDEW MELON

And, if you live near the Jersey shore there is a great farm where you can not only get some organic produce, but free range eggs that come about as fresh, healthy and tasty as you will ever find. There is one catch though... you need to get to the farm before 10am to best guarantee that there are still eggs available for that day's pick-up...

Silverton Farm - ORGANIC, Strawberries, Raspberries, Pumpkins, Green Beans, Cherry Tomatoes, Flowers
1520 Silverton Road, Toms River, NJ. Phone: (732) 244-2621. Directions: Route 70 to New Hampshire Ave. S 2 miles left on Silverton Road 1/4 mile on left. Open: Mid-May - Nov. 5, Mother's Day, Christmas, Tuesday - Sunday, 10 am to 5 PM
Also Available: Our own Honey & Eggs.

Here is a link where you can find other organic farms in your area:

http://www.localharvest.org/

"When you put awesome food in your body... your body becomes awesome!"

This Is a 'Phat' Breakfast

Enjoy this REAL health-ful breakfast packed with muscle saving protein and some healthy fat, and lose weight without starving yourself!

-Heat up a sautee pan with organic butter, lard or ghee.
-Grab a handful of organic kale and quickly sautee in pan.
-Add thinly sliced red onion and some raw goat cheese.
-Now, beat up 3-4 free range omega-3 whole eggs and add to mixture in pan.

Cook omelet style and serve with 2 slices of uncured bacon.

Why Whey?

Most of us should be big fans of whey protein for a number of reasons.

First, A study published in the journal Medicine and Science in Sports & Exercise
showed that timing the intake of 20-30 grams of whey protein 30 minutes before resistance training sustained an increase in energy expenditure (enhanced metabolism) for upto 24 hours post workout.

Second, whey contains a relatively high amount of a tripeptide called glutathione that is a strong antioxidant and prevents damage to cells caused by reactive oxygen species such as free radicals and peroxides. Basically, relatively high levels of glutathione in our body (post workout) can mitigate much of the post workout muscle trauma and subsequent soreness we normally experience the 2 days after a tough and effective workout.

Third, most animal protein sources are rich in sulfur. As we digest animal proteins, the sulfur in them forms acid. This slight and temporary acid overload is normal and necessary for humans. And, although animal protein is a great source of strong 'amino acid index pools', the relatively high acid overload they can produce, if chronic, is not healthy. When whey protein is digested it leaves an alkaline (base) residue or ash. That leaves our body with less stress to balance back our pH levels. It should be noted that whey protein also serves as a strong 'amino acid index pool' similar to that of most animal protein sources.

And finally, whey protein is efficient in it's protein (amino acid) delivery without any added and unnecessary fats or sugars. This is important for maintaining lean body fat levels . Whey is proven to enhance protein synthesis, boost thyroid function and also protects against decline in testosterone levels after exercise. So, for anyone on a solid exercise program (and we all should be), whey should be considered as a strong option to assist in both post workout recovery and lean tissue maintenance and building.

Break-Fast

Here are some suggestions for a quick breakfast that will get you rockin' with energy.

• Basic Bacon and eggs

2-3 eggs over easy or however you like them, with 2-3 slices of uncured bacon
1 cup of coffee with a little cream (if you need it), and sweetened with stevia (SweetLeaf)

• Apple with 2 hard boiled eggs

• Upside Down Cereal (My buddy Dan Sobon's Recipe)

1 Cup of fresh berries (raspberry, blueberry, blackberry, cranberry)

Grind or chop up some raw nuts (Brazil, cashews, walnuts, almonds, macadamia, sunflower seeds, raw flax seeds)

1 Cup Organic Coconut Milk. Add 1/2 cup water to dilute

1 Packet of Stevia

Put ingredients in cereal bowl in this order:

berries, ground nuts & seeds , coconut milk, stevia.

• Scoop Your Veggies + Egg

1 Scoop of Green Vibrance mixed with 2 cups water &

1 Hard Boiled Egg

• 1-2 Scoops PROGRADE PROTEIN from PROGRADE NUTRITION

Mix in a shaker bottle with 1-2 cups water. 1 fresh piece of fruit

Sprints Work

Note: Always 'ease' into sprint intervals with sufficient warm-ups to reduce

the chance of injury.

This first video is an example of a basic 50 meter linear (straight line) sprint.

You can progress to 8-10 x 100+ meter sprints with 1-2minute recoveries between each.

The second video is what I call "chasing the rabbit"

This type of sprint work exposes some interesting proprioceptive capacities that enables the body to quickly assess and establish change of direction during 'chase' style sprint patterns.

Because of the sudden run pattern changes , "CTR" has pretty awesome core training qualities.

The last of these sprint techniques is more of a run to a platform step-up combination that creates the need to execute lower body power through forward ground force propulsion.This is just another creative way to get some fun running patterns into your workouts.

Also, when you are able to get some good speed you will feel a sensation of 'float' when you lift off into the step-ups.

I hope you found these clips useful. Please leave any questions or comments

Accelerating Fat Loss

It seems to be the $64,000 question for just about any middle aged man or woman who is looking to get that lean, sexy, flat belly or six pack by summer...And, that quetion is "How do we get that lean and sexy flat belly six pack by summer?"

Well, the answer is three fold...

1. Get your nutrition dialed in.
We need to stop messing around with the fad diets and the excuses and focus on what works every single time. Vegetarian and vegan diets may help you become a bit more healthy(maybe?), but I am pretty certain you will not be too happy with the final results. So, without my usual loquacious banter on the diet subject, this is what we will need to put in our food cart the next time we do a grocery shop: Wild caught fish, seafood, lean meats (atleast anti-biotic/hormone free...free range, grass fed is best), chicken and turkey (free range, anti-biotic/hormone free), eggs (cage-free), raw nuts and seeds (unsalted!), the best quality fruits and vegetables (locally grown and organic is best).
Dairy?... NO!
Breads, pasta, potatoes, crackers, chips?...NO!
Juice?...NO!
Tofu?...NO!
Real simple...Anything in red should not be in your shopping cart.

2. Train with resistance.
Resistance training is necessary to 'overload' muscle so we can assume a response necessary to burn unwanted bodyfat. And, that response is to simply keep and/or build MUSCLE!
We have to understand that our metabolism is in our muscles. Why do you think our metabolism craps out on us starting in our early to mid 30's?
Answer: Men and women typically lose atleast a pound of lean tissue (muscle) per year if they are not introducing resistance training into their workouts.
Long and short...Lift weights and crank up your metabolism!
Side note to women: DO NOT BE AFRAID TO LIFT WEIGHTS!
Weights for fat loss/weight loss/bone density...Great!
Aerobics classes...not so good.

3. Race the motor.
When I am with my boot camp members, I explain that in our Monday/Tuesday workouts, we are 'building the motor' (ie.building muscle). And, on our other training days we are racing the motor with HIIT (High Intensity Interval Training ). HIIT is a concept in exercise that, when properly performed fires up all of our body's cylinders (nervous system, musculo-skeletal system, endocrine system, cardio-respiratory system). These 'fired up' systems activate an acute disruption of our metabolism that potentiates the release of a relatively significant amount of stored bodyfat. This available fat can now fuel those intervals. Endurance training does not have the same effect because the intensity of an endurance activity does not activate the necessary neural and hormonal response as a more intense exercise regimen. Basically, an endurance activity such as running five miles will burn fuel as long as you are running. And it is very likely we are not be burning as much fat or calories as we may think. A more intense activity such as multi 50-100 meter sprints creates a cumulative response that ultimately causes an increase in a multitude of metabolic conditions that create an energy debt (eg. EPOC=Excess Post-exercise Oxygen Consumption) to our biological systems. This 'debt' and subsequent caloric expenditure can last anywhere from 4-38 hours post workout. And... (this is one of my fat loss secrets) as long as we are not consuming carbohydrates (and triggering an insulin response) during this post workout phase, the majority of those calories expended to recover this debt will likely come from our fat stores. (Exercise Metabolism, Mark Hargreaves, PhD, p. 103).
Another great attribute of intense exercise was shown in a paper published January 1, 2008
in The Journal of Physiology, 586, 151-160.
The study was titled:
Similar Metabolic Adaptations During Exercise After low Volume Sprint Interval and Traditional Endurance Training in Humans
Kirsten A. Burgomaster1, Krista R. Howarth1, Stuart M. Phillips1, Mark Rakobowchuk1, Maureen J. MacDonald1, Sean L. McGee2 and Martin J. Gibala1

This study compared endurance training (ET) to a more intense sprint interval training (SIT) program (running vs. sprinting). The results concluded that given the markedly lower training volume in the SIT group, the high-intensity interval training is a much more time-efficient strategy to increase skeletal muscle oxidative capacity and induce specific metabolic adaptations during exercise that are comparable to traditional ET.

Alright, I think this covers just about everything we need to cover on accelerating fat loss.
If you want to have the body of your life this summer...
and...
you like a high ROI from your fitness program...
then, follow these simple rules:
1.get your nutrition down...
2.pick up some relatively heavy iron once or twice a week...and...
3.drop the idea of long runs and do some HIIT and SIT your way to easy fat loss and a killer body!

Remember that physiology never lies.
Do the 3 things listed above and let your body 'tell' the truth this summer.

In my next post I will have 3 short video clips on sprint interval training...

Stay tuned.

The Trickle Effect

Maybe because it's wrestling districts time and, I have a bunch of guys set up to go kick ass this weekend...that I thought it a good idea to write this post. We have all heard the axiom "the greatest successes always leave a trail." Well, this morning the wrestlers got their sedes for the districts and low and behold there are only two out of the 15 guys I worked with that have #1 sedes for the districts and I have a pretty good idea why, atleast in part, why these two received top dog at the districts. Because, they most certainly did leave a trail...
1. These two wrestlers were the only, I REPEAT, the ONLY two athletes out of 15 who took their nutrition seriously right from the start. In fact, their parents had me over their homes way back in the summer to make clear of how they would develop a strong nutrition plan for the whole year. We planned their attack, so to speak.
2. These two athletes were the only two out of the 15 athletes who did not miss our pre-season strength and conditioning workouts for lame reasons like being sick or too tired to train hard.
3. Their good nutrition sustained them 'work-horse-strong' through their workouts and through their regular wrestling season practices and matches. They never 'letup'.
4. one wrestler was 43-1, the other 37-1!
5. Both athletes are fine students. One is an A student... the other a B+ student. These guys obviously have alot going for them
6. One is a senior with 5 schools on high recruit alert...
7. The other is only a freshman. Just wait a few years... he will probably get several full-ride offers
8. I watched both of these guys wrestle during the regular season and saw them just dominate their opponents for 6 full minutes. I mean these guys made life miserable for their woeful opponents for 6 crushing minutes. Do you know what it feels like to get your ass handed to you for 6 minutes? It's 6 minutes of "this sucks"! And frankly, this was awesome for me to watch!
9. These guys now get a few byes so, they can just chill and watch from the side lines as some of the other wrestlers have to qualify tonight to survive another day at the districts tomorrow.

Now, these two young scholastic champion athletes realize how awesome it is to take care of "business" early on so that they have very little to worry about when the season really counts.

Moral of the story? When you prepare for tasks with good nutrition life seems to get a bit easier.

Unleashing the TRX Series-CORE

You all know by now that crunches and sit-ups
do very little, if anything, to produce a strong core.
Dr. Stuart M. McGill, a world renowned professor of spine biomechanics at the University of Waterloo (Waterloo, ON, Canada),
and author of Low Back Disorders: Evidence-Based Prevention and Rehabilitation(2nd Edition),describes and provides evidence of how crunches are a large cause for lumbar spine disc rupture.
But, it is with experience and observations that I have decided long ago to eliminate them from my training, as well as my clients' training programs.
Here is a quick look at some of the progressions in core work using one of our most favorite functional training tools at the Matt Jennings Boot Camps training studio...
The TRX Suspension Training System.

(And, if you think you need crunches or sit-ups for the jacked-6-pack...click the video below)

Unleashing the TRX Series-UPPER BACK

If you are ready for the TRX UPPER BACK progressions...



Here they are.



Train Hard...Be Awesome...No Lizard Brain!

Unleashing the TRX Series-LEGS

If you are ready for the TRX Leg Progressions...

Here they are.

Train Hard...Be Awesome...No Lizard Brain...

Tame The Pain

Hey, we all know what it feels like the day (or two) after a tough yet, productive workout.


The early morning squat down to take care of business...


Shampooing the hair...


Ouch ,baby! I hear you and I've been there.


This soreness is called DOMS or PEMS (Post Exercise Muscle Soreness)

and it is a natural part of tissue adaptation, recovery and remodeling.

Hence, this is why you should NEVER train back to back days. Tissue needs to repair in order to get stronger.

We have a great opportunity to mitigate the soreness that is common and normal

after an intense workout. Just get out the blender and load it up with these post workout

nutrients to kick out some soreness and kick up some lean, mean, fat incinerating muscle.


The MJ Whey After

10 frozen strawberries
4 ice cubes
8oz water
1scoop (Women) 1.5 scoops (Men) of   IDLife Meal Replacement
1 teaspoon of Omega-3 fish oil (Carlson or Innate Sufficiency recommended)
1 raw free range whole egg (optional...don't be a whimp...can't even taste it)
1 cap probiotic (Innate Choice Probiotic Sufficiency or Natural Factors 12/12 Formula recommended)

Blend and down it!

Jack Lalanne...The BEAST!

Hey, never thought this brother was ever gonna' kick-it...
Never wanted to see him kick-it...
96 and kickin' much butt right till the end!!
Damn, that is how it's done.
This guy knew how to GET FIT DONE right from an early age and
just ripped it up probably till the last week or so of his passing.
He was famously quoted as saying "I can't afford to die...that will ruin my image."
And, "There are two things we need in life...God and fitness."
AMEN BROTHER...Amen.
He wasn't bogged down by any health related stuff
BECAUSE he just flat out had his fitness lifestyle DOWN!
He made it look easy...
And, for the most part he was right. Getting and staying in great health is not that tough, especially when you consider the alternative.
And, the alternative just flat out sucks.

Any way, I was looking for a killer tribute deserving of this one and only fitness icon but, to no real avail.
However, I did happen to find a video...probably 50+ years old
that hit the basic tenets of what we all in the fitness industry
are driven to share and teach to anyone who cares enough to listen long enough.
I believe Mr. LaLanne left his point spot on.
Enjoy this quick "tutorial" from THE MASTER...
THE GREAT GOD FATHER OF FITNESS...
THE 96 year young BEAST who is and was the quintessential fitness stud of ALL TIME...
MR. Jack LaLanne...
God Rest Your TIRED-LESS Soul , my brother .

Unleashing the TRX Series-PUSH-UPS

Here is a quick look at a push up progression series using the
Fitness Anywhere TRX.


1. Painfree movement in your active range of motion at shoulder
2. Glutes on, core on, neutral spine
3. Green Light movement from 1st rep till last rep
4. Have at it

23 Ideas to Help Us Succeed in 2011

These are some of the ideas that we can use to help create the year of greatness!

1. WRITE down your goals on paper. There is some new research that shows that there are enhanced neurological pathways created when we WRITE, not type.
Have your Monthly 5, Yearly 5, and your BIG 5.
Monthly= Find your top 5 priorities. What will you do this month that will make your top 5 (i.e. relationship with God, family, friends, fitness and business) "tighter"
Yearly= Your 12 month action plan that will take your business and your life to a new level of prosperity. Where do you want to see your top 5 priorities in 12 months from now.
BIG 5= The TOP 5 goals that you WILL accomplish before the end of your life here on earth. Make this BIG 5 HUGE!

2. You are a Superstar. Do not wait for someone else to step it up. YOU be the superstar of the day…EVERY day!

3. Keep the energy flowing. You know how much of a buzz kill it can be when there is an energy zapper in the room. That person is a “circuit breaker.” YOU and I will keep the energy flowing.

4. GO BIG OR DON’T BOTHER! Mediocrity is not in short supply now a days.
Have intentions to up your game in family, relationships and work.
If what you are doing isn’t doing anyone any good... stop doing it.

5.Give. Your gift is needed by someone. Share it every chance you get.
(a simple smile is a gift)

6. Expect nothing. Blame no one. Do something

7. Live by this mantra…"I Am World Class…Every Day!"

8. Have a game plan. Don’t wing it. If it matters, it deserves your planning. Plan to succeed.

9. FOCUS. If you want to go to the next level in anything, be laser focused on the details. They make the difference between the PROS and the JOES.

10. A mentor of mine, Pat Rigsby, is famous for saying this one-liner:

“You get paid for done.” Can we use this concept in all areas of life…? Yep.

11. Be a builder of man. So many people are self sabotaging of their own greatness. Never tear anyone down… build everyone up!

12. Commit. Today make the commitment to be as good if not better than the best in your industry. Start by better educating yourself in your skills. Read... Conferences... Classes…
Practice to master!

13. Know that you are essential. Live everyday knowing that if you were gone, that would matter to many. Be ESSENTIAL in your circle of LIFE.


14. How you do ANY thing is how you do EVERY thing.


15. Exercise. Training hard feeds the spirit of our DNA. A tough workout always brings on a big smile. That has to tell you something…

16. Recover. Train hard and recover harder. You can’t GET. FIT. DONE. if your rest is none. On your days off from training work on flexibility, mobility…foam roll…walk...

17. Eat better. Move well. Think great. These are the three essential pillars that hold it all together. Take one out and you will fall.

18. Be indispensible. Read Seth Godin’s latest book, LINCHPIN. This book is for everyone.

19. Finish what you started. If what you started mattered two weeks ago, it probably still matters today.

20. Stay in discipline. Discipline is simply the practice of never compromising in all that matters.

21. Do not be a perfectionist.Your best will do just fine.

22. Your words will build or crush. Choose your words kindly.

23. God. Family. Friends. They are the gifts we have been given. Serve them well.

Be determined to create the 2011 of your dreams-

God bless & Peace-
Matt