You don’t need to be in a gym for 90 minutes every day in order to see (or get) results. We’re all pressed for time of late, and Shane provides some valuable insights on how to get the most for your training (time) buck in this article.
Nick is one of my favorite people in the fitness industry. He’s authentic, genuine, and doesn’t sugar coat anything. I’d HIGHLY recommend signing up for this FREE 3-part video course where he highlights some of his “secrets” to becoming a successful personal trainer.
Full Disclosure: You do need to provide your email address in order to receive the course. But don’t worry, Nick won’t spam you. He’s not a dick…;o)
About a two weeks ago I received an email from a newly minted trainer in the industry who had read THIS article on program design I wrote not too long ago.
Sheepishly, he admitted that program design was one of his weak points and that he felt he was ill-prepared to write effective one’s despite having recently completed the certification process.
I could relate.
I recalled how in the first few months of my personal training career I felt like an abject failure when it came to writing programs for my clients.
Here’s how it went:
Client: “Hi.”
Me: “Hi.”
Client: “Can you write me a program to help me reach my goals?”
Me: “Brb.”
(cooly turns around and heads off to the back room to hyperventilate into a paper bag)
(10 Minutes Later) Me: “Yes, I can do that.”
In the time between those initial few months and now I’ve written roughly, I don’t know, 5,000-7,000 (+/- infinity) programs for a menagerie of individuals and backgrounds. Many have been influenced by books I’ve read, lectures I’ve listened to, and/or conversations I’ve had with other colleagues of mine.
Moreover, many have their roots in me just spit-balling and experimenting with an idea of concept. There’s a thought process behind them of course; I’m not just blindly tossing things at the wall and seeing what sticks.
However, I’d be remiss if I didn’t just come right out and say that a portion of my program writing process is me just saying to myself, “let’s see what happens if I do this.”
No one has died or lost an appendage yet…😉
More to the point: I’ll be the first to say that NONE of my programs have been perfect. Even today I am constantly x’ing stuff out, changing this exercise to that, adjusting loads, regressing, progressing, or otherwise flat out changing my mind.
Sometimes I’m overzealous, sometimes I’m too reserved.
Sometimes I’m wrong.
I’m not scared to admit it.
Nevertheless, the point is: I am always leaning into the process and accepting the fact that I am (and will always be) thiiiiiiis close to grabbing that paper bag.
Which brings me back to the new trainer from above.
As he and I were corresponding back and forth he proposed something to me. He wanted to see if I could help him find another coach to mentor him and to possibly write programs for a few of his current clients.
He’d provide the details.
The other coach would write the program
Then he’d want to “dissect” the program with the other coach to ask more of the why’s and how’s behind the program.
I gave him two pieces of advice:
1. To seek out a local trainer/coach that he could shadow/observe on a semi-regular basis. This is something I wish I would have done earlier in my career.
It would have helped tremendously.
There’s an abyss of value in having the ability to watch another coach in real-time do his or her thing and to also have the opportunity to ask questions.
I reminded him that he won’t write perfect programs. That’s an awful expectation to put on himself. I reiterated to him that his client’s wouldn’t need “perfect” programs, but rather just some semblance of progress.
Let’s be real: Most people see improvements in spite of what their program has them doing.
It’s more about being consistent with something, anything than it is whether or not they’re following an undulated, block periodization plan centered around quasi-isometric eccentrics.
If you’re a new trainer the best way to learn how to write programs is to jump in and do it.
Appearance on the Physical Therapy Innovations Podcast
Sha-ZAM.
I had the lovely opportunity to be invited onto the newly minted Physical Therapy Innovations podcast hosted by Vickie Dills.
I’ve always felt there’s an important bridge that connects the strength & conditioning world with physical therapy and that there’s a lot of crossover and synergy between the two when it comes to helping people feeling and moving better.
Ones the peanut butter to the other’s jelly.
Batman to one’s Robin.
Dead to a lift.
You get the point.
Vickie feels the same way and I think you’ll enjoy this conversation.
This is the third and final installment of fitness financial expert Billy Hofacker‘s Coach and Grow Rich series on TonyGentilcore.com. However, unlike most trilogies (ahem The Matrix Reloaded & Revolutions) this doesn’t suck.
Financial literacy is a topic that’s not emphasized (much less taught) to fitness professionals. What’s your plan for retirement? Do you have short or long-term disability? How about a 401k? SEP IRA? How do you handle debt?
The gist is: If you have a better handle on your rolodex of Russian weight training manuals or keto recipes than you do your budget, you may want to consider readjusting your priorities.
Here’s the first two installments in case you missed them:
Just like our clients need to learn proper squatting technique before we throw a heavy bar on their back, we need to have some foundational principles in place for building wealth.
Before we dive into part 3, here’s a quick re-cap of the first two installments.
Part 1 of Coach and Grow Rich was all about developing a money mindset. Since we’ll never outperform our self image, it’s crucial to pay attention to what we’re thinking about. Most people wind up where they expect financially, which isn’t far. By improving your mindset, you can set and achieve greater goals than you thought were possible.
Part 2 dealt with a sometimes uncomfortable topic, debt.
It’s an area I know all too well as my wife and I scraped our way out of a massive amount (more than 100K) of debt 10 years ago. I know firsthand how debt can cripple the future. I’m on a mission to help fit pros destroy debt so they can live the life they’re destined for.
The topic for this final post in the series is wealth building.
Accumulating wealth can sound like a scary thing. I know I’ve had to shift my mindset from one of scarcity to one of abundance. Just over a decade ago I wasn’t sure if we’d be able to keep our house and now I have a grandeur vision.
Hopefully this post will help it seem a little less daunting for you. If a guy like me can get to the other side, with some hard work and discipline, you can too!
I hope you’re convinced of the importance of taking your finances seriously.
If so, here are the 7 habits of highly effective finances (and wealth building).
1. Do a Spending Plan
Think of your spending plan like your training program.
You create your plan before the month starts with your end goal in mind. It then serves as a guide for you to follow. We never follow it perfectly but we do much better than if we had no plan at all.
One of my favorite personal finance books is The Millionaire Next Door by Thomas Stanley. While income level can be a big lever when it comes to building wealth, it’s not true that a high income is needed to get ahead financially.
Additionally, high consumption isn’t correlated with high net worth.
The next time you’re at a stoplight, you may see a brand new Mercedes on one side and a three year old Toyota Corolla on the other. While there’s a chance the person driving the Mercedes is wealthy, there is a greater chance the owner of the Toyota is.
You may be surprised to find out that even among people who make 250K or more, only 39% drive luxury cars. It’s also not surprising that 8% of people who earn less than 100K drive luxury models. That’s keeping up with the Jones’ at its finest!
3. Stay Out of Debt
One of the most common traits of millionaires is they get and stay out of consumer debt. Even with a higher income, if a large percentage of it is going towards debt, the lost opportunity to build wealth is tremendous.
4. Save Your Pennies
Another trait of financially successful people is that they’re organized and prepared. They know that life happens and aren’t caught off guard when the water heater breaks, they have a flat tire, or when it’s December 25th.
They save a little each month and build up an unexpected event or sinking fund so when things happen, stress is minimized and they can keep moving in the right direction.
5. Invest
Money sitting in the bank can have its purpose (as mentioned in the point above) but keep in mind that over time that money will be worth less.
This is due to inflation, the decline of purchasing power over time.
One of the key principles of investing is that the higher the risk the higher the potential return. For example, you can invest in individual stocks or cryptocurrency. You may get lucky and choose the right one, like a guy I know of who invested in Apple at 9 years old and became a multimillionaire by age 13.
However, there is a much greater chance you will lose your money since there are so many unknowns. For this reason, most financially successful people have most of their investments in assets that have greater stability like mutual funds, index funds (a close cousin of mutual funds), and real estate. You have to determine how much risk you’re willing to take based on your situation (e.g. age, goals, etc.).
6. Get Money Smart
Some people say to stick your money in an investment, let it grow, and don’t worry about it. Or, hire a financial planner and let them handle it so you can focus on what you do best.
I agree and disagree with both of these strategies.
The main thing for me is that nobody is going to watch your money like you do.
Nobody.
I don’t believe you should take your finger completely off the pulse. You shouldn’t do that with your personal money or the money flowing through your business. I’m not saying you need to check your net worth three times a day, but spending a few hours a month on things like organizing your finances, thinking through different purchases, setting goals, etc. can go a long way.
Life is not all about money but when this part of things is organized the rest of life will work better.
7. Be Generous
Counter to what many think, the wealthiest people are the most generous.
And you don’t have to be wealthy to start giving.
Did the wealthy people become generous by getting rich? Or did being generous make them rich? Even with very little, you can cultivate a generous spirit. It might be with a few dollars, a higher tip, or even a compliment.
Being generous can become addictive. It feels so good to give that you want to earn more just to give more. It becomes a positive cycle of doing good, earning more, and creating a greater impact.
As That’s That
As you can see, building wealth doesn’t have to be complicated.
It can be rather simple.
It’s not easy.
It’ll take years of hard work, discipline, and courage. It’s not all that different from setting a goal in any important area like fitness or relational. I challenge you to do all or most of the seven things mentioned here for the next 30 days. You’ll see that you can win with money and hopefully be on your path to achieving financial freedom!
About the Author
Many fitness professionals get stuck in the day to day and have little to show for their hard work. Billy Hofacker helps them get on a plan to achieve financial freedom. You can learn more by listening to the Your Fitness Money Coach podcast or visiting www.yourfitnessmoneycoach.com.
It seems summer decided to show up a bit early in my neck of the woods. Today is day #2 of a four-day spread of ungodly hot weather by New England standards. Yesterday hit 90 degrees and there’s talk of two to three 95-100 degree days looming.
My wife, a Floridian, is ecstatic.
Me?
I’d rather have a tickle fight with a grizzly bear.
Nevertheless, on a personal note (and with the warm weather officially here), we booked our first family vacation since before the pandemic for later this month.
We’re heading, of all places, to Florida at the end of the month….hahahaha.
I mean, FML.
I can’t wait.
Also, speaking of travel, I’m now starting to book some workshops.
STUFF TO CHECK OUT FIRST
1. I’m Coming to England (Manchester & London: Fall 2021)
I have confirmed that I’ll be coming to England this September to do not one, but TWO separate workshops.
I’ll be doing my 1-day Coaching Competency Workshop at Gudlift Gym in Manchester on Sunday, 9/12 – click HERE for itinerary and to register.
The following weekend (9/18) I will be in London alongside Luke Worthington to put on our 2-day Strategic Strength Workshop (host location is still being figured out)
It feels extraordinary to finally be putting events INTO my calendar rather than taking them off.
I hope to see you there!
SIDE NOTE: I’ve tossed Charleston, SC out there for this Fall, and it’s looking like I’ll be making a cameo in Orlando this winter.
I’m also open to other options as well – Milwaukee, Memphis, Mordor, whatever.
If you’re interested in possibly hosting me for a day or two (or know of a gym who’d be a good fit), please reach out and let’s chat.
Recently I was invited onto The Breakthrough Secrets Podcast hosted by Chris Abbott and Mike Kurkowski. I know I say this every time I’m invited onto a podcast, but this time I really mean it.
I thoroughly enjoyed this conversation.
This is not just three dudes talking about lifting heavy things (although there’s a teeny tiny bit of that). This is three dudes hitting on a litany of topics ranging from authenticity to the intimacy of writing to that time I had to take a young athlete aside for disrespecting his parent.
A few weeks ago my good friend, Luke Worthington, and I were texting back and forth on why I hate him so much because I’m not him (6-4, 230 lbs, ripped, smart, British, pfffft whatever Luke) programming and coaching.
Specifically, we both commented on the facade that some (not all) fitness professionals seemingly lean into on social media
Even more specifically, we attempted to excavate the difference between what I would refer to as “putting on a show” and actually coaching people.
Our conversation took root when we brought up something we had both observed on another colleague’s Instagram account and the abject silliness it projected.
Now, I’m not going to name names; it’s not my nature to do so. And, to be honest: I try to always keep an open mind whenever I see something eyebrow raising from other coaches.
I mean, who am I to say what’s a legitimate exercise/drill for their client?
I don’t know their client’s injury history.
I don’t know their client’s goals.
I don’t know their client’s ability level.
I don’t know the purpose of that day’s session.
Maybe there’s a perfectly fine rationale for that particular exercise (even though running over their right arm with a Prius for AMRAP would have been a better use of their time).
I keed, I keed.
Nevertheless, Luke is based in London and works with a number of high-profile people ranging from Hollywood actors/actresses, models, magazine editors, and various professional soccer players.
During our chat he mentioned he had started working with a well-known actor who’s currently prepping for a rather significant action role.
Nope, not Jason Bourne.
Alas, not James Bond.
In the name of discretion, I can’t reveal the actor’s name. It would be uncouth for me to do so, and I certainly wouldn’t want to divulge anything that Luke himself hasn’t divulged.
Negative, not him either. But OMG, I wish.
I haven’t come close to working with the same volume of “high-end” clientele that Luke has worked with in his career. That being said, I’ve worked with many professional baseball players throughout the years (especially during my time at Cressey Sports Performance), and did happen to rub elbows with Hollywood recently.
And I have to say…
…it’s hard not to put on the facade.
To quote Luke:
“When you were working with Rosamund (Pike) did you find it hard not to put on a show? Did you feel you had to impress her with new and innovative exercises? That you had to provide more of wow factor? I find it exhausting sometimes working with people in the entertainment industry.”
At first, yes.
Rosamund joining the 100 lb deadlift club working with me at CORE.
But then I realized that she was just a person like everyone else and needed the same shit as everyone else.
Moreover, once I understood that all she was looking for was a solid training session where she could have an hour to herself to be away from the movie set and away from the chaos, it became much less daunting to me.
I kept things simple.
She deadlifted.
She squatted.
She carried stuff.
She hoisted stuff.
She threw stuff.
She listened to sick techno beats.
All I did was to ensure the exercises were coached well and that they matched her ability level.
I didn’t feel the need to put on a show.
And she and I had a lovely time together.
Back to Luke, though.
In addition to texting back and forth about the pressure to perform and avoid reneging on our mutual intuition to just keep things simple, we also went back and forth a bit on his client’s programming.
Luke noted that his client’s role will require a number of shirtless scenes and that the expectation is that he must look the part; broad shoulders, pecy pecs, cut arms, etc.
The caveat, however, is that this client also has a number of shoulder issues that limits his ability to perform certain exercises pain free.
Luke’s a more than capable coach to devise a suitable trainable menu for his client. That said, he and I were going back and forth on some ideas when he noted that during a prior session he had his client perform a double landmine press.
For most coaches this exercise is quite standard or even inane. It’s nothing extraordinary or flashy (especially by social media standards).
However, Luke’s client loooooooooved it.
It targeted parts of his body he needed to bring up for the role AND he was able to perform it pain free. Luke could have easily made the exercise more sexy by setting the barbells on fire, or, I don’t know, having his client press with one arm while juggling a chainsaw on the other.
Instead, what Luke did was be a coach.
And, frankly, that’s what most people need whether they’re Thor or Tina.
Today’s guest post comes via TG.com regular Travis Hansen.
I’ve long championed the notion that most people, most of time fail to understand the significant power that dedicated strength training has on one one’s ability to lose body fat.
We’ve been programmed to think the key to fat loss success is “surviving” endless, laborious hours on a treadmill. That approach “can” work, but speaking personally I’d rather swallow live bees.
Thankfully, Travis uses less hyperbole to explain why strength training should be a staple in anyone’s fat loss endeavor.
At this point it’s pretty obvious that nothing is going to give you more leverage with regards to getting results (and results that will stick long-term) than proper strength training.
There’s a bevy of real-world examples around the world, and the science & research back it all up too.
There are several studies that have investigated the effects aerobic and anaerobic training have on weight loss, fat loss, and the maintenance or increase of muscle mass.
The consensus among the scientific community is that both methods contribute to fat loss, but anaerobic training (weights, sprinting, etc.) is hands down better.
Per unit of time, anaerobic training is better. However, it cannot be utilized/practiced as much because of fatigue factors, so you need a blend of both.
Just so we’re all on the same page: Me stating I feel most people should focus a little more on strength training to help with fat loss is NOT me saying I am against performing cardio. This is akin to an analogy I recently saw Dr. Spencer Nadolsky make:
“When I say “weight lifting is good for you” and then people say “I can’t believe you’re not promoting aerobic training!” It would be like me saying “strawberries are good for you” and someone saying “I can’t believe you’re not promoting broccoli!”
The best approach to fat loss is a synergistic one: Eating for your goals as well as performing BOTH strength training and cardio.
Just remember that anaerobic training can (and should) be primary and aerobic is a far secondary.
And the science heavily supports this stance.
Science also supports that Tony is jacked (👈 Tony wrote that)
When it comes to training, a great analogy for attempting to create as much caloric expenditure as possible can be derived from establishing a proper foundation of training methods from the bottom up.
You can refer to this as The Fat Loss Pyramid.
The most potent and powerful contributors to total fat loss start at the bottom and then decrease in their value as you climb the pyramid.
We still seem to have this model backwards.
As counterintuitive as it may seem to some, a majority of calorie burn should come from weight training as the vast majority of research over the decades have showcased it’s superior effects that can’t be entirely achieved or replicated through other popular methods (i.e., HIIT, steady state, fasted cardio, etc).
It’s not lost on me the the notion of weight training being a primary method for fat loss is still dumbfounding to some people. But it shouldn’t be if you consider the science on the topic.
Note From TG: This is why I’m a fan of the saying “what makes muscle, keeps muscle.”
“Fat loss plans should alternatively be referred to as “muscle maintenance” plans. The idea should be to maintain or keep as much muscle as possible while in a caloric deficit. The easiest way to do so is to lift heavy things – remind the body to hold on to precious lean tissue.”
The Science
The infamous study by Dr. Schuenke tells us exactly why strength training should be first and foremost when it comes to optimal fat loss training. (1).
Schuenke and his team took seven healthy men and had them perform a 3-exercise circuit utilizing the squat, bench press, and power clean.
The circuit was performed three times amounting to twelve total work sets and lasted 31 minutes.
The results were remarkable!
Aside from the few hundred calories the subjects burned during the session, they burned about 600-700 calories in addition to that number over the next 38 hours post-exercise. This phenomenon is known as “Excessive Post-Exercise Oxygen Consumption,” or EPOC for short.
EPOC is the amount of energy required to return our metabolism back to pre-exercise levels. It can take minutes with certain training types such as aerobic training and hours to days with high intensity work such as resistance training and max effort sprinting. There are at least five studies that clearly show weight training increases EPOC for 1-48 hours above resting levels. (2)
Through heavy resistance training and sprinting, the amount of energy needed by the body to recover the damage has been said to be much higher than with “traditional” cardiovascular training. The damage itself requires energy and time to repair, which increases our body’s protein turnover and calorie burn.
Protein turnover is simply the amount and rate of protein that is lost per day. There is also an increase in the activity of our body’s functional battery, which is the nervous system.
Also, several fat burning enzymes and hormones elevate as well.
Along these same lines, the recently popular “constrained energy” study showed that individuals who possessed more muscle mass had a substantially high RMR (Resting Metabolic Rate), contrary to popular belief.
Recall that muscle mass in and of itself doesn’t burn a whole lot of calories, but the higher RMR could help explain all of the energy cost from repair that is being done on days that follow strength training. To help really put all of this into perspective, using strength training as an unparalleled and superior form of cardio creates a “2 workouts in 1” training effect until your body begins to adapt to training later on down the road.
On a final note, the increase or maintenance of your muscle will also burn a few extra calories per day as well, which could add up over time.
Another study had researchers assign overweight subjects to three groups; diet-only, diet plus aerobics, diet plus aerobics plus weight training.
The diet group lost 14.6 pounds of fat in 12 weeks.
The aerobic group lost only one more pound than the diet group. (Their training was three times per week beginning at 30-minute sessions and progressing to 50 minutes over the 12 weeks).
And the weight training group lost 21.1 lbs. of fat, resulting in 30-40% more than diet and aerobic-only groups.
What’s revealing is that the addition of aerobic training didn’t result in significant fat loss over just dieting alone. (3)
Now it’s only fair to also point out that even though these studies above do highlight the superiority of weight training for creating the most EPOC, and perhaps even calorie burn and fat loss from a workout, from the data I’ve collected with clients and the protocols we’ve utilized for years, the effects of EPOC may begin to diminish over time as you become more experienced and adapted to weight training according to at least one study by Abboud et. all 2013. (2)
Losing Muscle on a Diet = 👎
On a final note, it should be recognized the effects of losing muscle mass can have on hunger levels, weight regain and energy regulation long-term, so make sure you and or your clients make strength training the foundation of your training program.
But here is one more nail in the coffin if you aren’t sold yet.
Dr. Brad Schoenfeld provided a study a while back through social media that demonstrated what is called “Collateral Fattening” when muscle mass is lost on a diet.
Basically, the body perceives muscle loss as a threat which drives up fat gain through different pathways and hunger signals.
If that last couple sentences isn’t enough to make resistance training your primary option when it comes to fat loss training I don’t know what else to say. Only heavy lifting can preserve and grow muscle, even though similar blood marker responses can be seen with interval training, minus actual muscle growth and maintenance, unfortunately.
One Final Word
And now that you’ve clearly seen what the science has to offer, let’s talk about some other equally important factors that should seal the deal when it comes to strength training for fat loss.
Frankly, aerobic training is FAR more limited when it comes to training options and it’s safe to say this is going to drive quicker adaptation and lower energy outputs. The availability of exercises for resistance training splits and circuits is literally infinite.
Some people like repetition and monotony, and others vouch for constant variety, and both are fine and will yield results. However, if you or someone you know wants to absolutely incinerate body fat then find a comfortable and effective resistance training protocol from a reputable professional and you wont be disappointed.
About the Author
Travis Hansen has been involved in the field of training for over a decade, and he has over 60,000 hours of hands-on training experience.
He graduated with a Bachelor’s degree in Fitness and Wellness, and he holds three training certifications—from the ISSA, NASM and NCSF.
He was the Head Strength and Conditioning Coach for the Reno Bighorns of the NBA D-League during their 2010 season, and The University of Nevada-Reno golf team in 2015.
He was the former Director of the Reno Speed School. He has worked with hundreds of athletes from almost all sports, ranging from the youth to the professional ranks.
He is also the leading authority on speed development for the International Sports Sciences Association. For more info check out his website.
References
#1-Schuenke MD, Mikat RP, and Mcbride JM. Effect of acute period of resistance exercise on excessive post-exercise oxygen consumption; implications for body mass management. European Journal of Applied Physiology 86: 411-417, 2002.
#2-Abboud, George. Effects of Load-Volume on EPOC After Acute Bouts of Resistance training in Resistance-trained Men. Journal of Strength and Conditioning Research: July 2013-Volume 27-Issue 7-p 1936-1941.
I had the lovely experience of being invited onto the Your EPOCH Life Podcast hosted by Jason Dowse recently. They’ve had quite the eclectic mix of guests appear on their show with backgrounds ranging from strength & conditioning and nutrition to psychology and entrepreneurial shenanigans.
It was a thrill to be invited amongst so many other well known names.
I have confirmed that I’ll be coming to England this September to do not one, but TWO separate workshops.
I’ll be doing my 1-day Coaching Competency Workshop at Gudlift Gym in Manchester on Sunday, 9/12 – click HERE for itinerary and to register.
The following weekend (9/18) I will be in London alongside Luke Worthington to put on our 2-day Strategic Strength Workshop (host location is still being figured out)
It feels extraordinary to finally be putting events INTO my calendar rather than taking them off.
I hope to see you there!
SIDE NOTE: I’ve tossed Charleston, SC out there, as well as Philadelphia, PA (the latter would likely be a Strong Body Strong Mind Workshop with my wife, Dr. Lisa Lewis).
I’m hoping I can pull them off, but am also open to other options as well – Milwaukee, Memphis, Mordor, whatever.
If you’re interested in possibly hosting me for a day or two (or know of a gym who’d be a good fit), please reach out and let’s chat.
SOCIAL MEDIA SHENANIGANS
Twitter
Shut up.
No, really, it’s okay to not say a word during a set of something when coaching your clients/athletes.
Ruling out risk of injury…
Let them marinate in feeling what a wonky rep feels like and what a good one feels like. They’ll figure it out without your 17 cues.
Travis Hansen has been involved in the field of training for over a decade, and he has over 60,000 hours of hands-on training experience.
