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Justin Woltering ICON MEN Trainer Blog: October 2009
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As we make our way through life, it is certain that there are going to be a multitude of roadblocks and obstacles. It is a wise man who will understand that these obstacles in reality are opportunities in disguise waiting to unveil themselves. Most men go through life never realizing that it is these challenges that construct a man's character and helps him to grow and improve.
On the other hand, it is an absolute realization to improve physically one must face continuous challenges and breakdown. It is these challenges that build strength, and these breakdowns that allow for growth. This understanding will create a more balanced healthy physique.
That same principle applied to mental attitude will create a greater happiness while increasing your connection between mind, body, and spirit. This control will increase our ability to successfully face all of life's challenges.
How do you handle yourself when the demands that life places on your back seem heavier then you can bear? When no matter how hard you seem to be pushing yourself the light at the end of the tunnel seems so distant? How about when your aching blood filled muscles are working so hard that you feel you cannot go on?
Me, I prefer to face them head on, realizing my strengths and improving upon my weaknesses. I like to work as smart as possible to create a desired and favorable result. I accept the chaos that life throws my way and try to find happiness in each moment of the day. After all, life is compilation of moments, and we must decide what we will do with each moment.
Hi ICON MEN fans and fitness enthusiasts...
My name is Justin Woltering. I am your newest member of the elite ICON MEN and your source for honest cutting edge information. I will be writing this monthly blog to educate and inform thus creating a new perspective and innovative thought process towards health and wellness. I will give practical application for many lifestyle changes and workout methods to allow us to continue to improve. One of the most crucial components to achieving success is constantly reinventing ourselves. With these fresh ideas every month you will be able to continually reinvent your program to create a new you.
Yeah, there will be a few philosophical moments, a lot of fun, and most importantly some great results!
NUTRITION:
You step outside into the blistering heat of the summer day, and realize that you are sweating before you even unlock your car to get in. How must you adapt to the hottest time of the year? First of all, water is key. Hydration is often underrated when sweating in the gym, and indulging in a few beverages to enjoy the summer. You can outsmart the thwarting heat by starting every day off with 32 oz of water immediately upon waking, followed by a low calorie sports drink filled with BCAAs and L Glutamine, after breakfast.
As the day progresses be sure to remember that you will sucking your body dry every time you consume a coffee or pre-workout supplement with caffeine. To counteract these effects make sure you are drinking a liter of water approximately every 2 hours. In the evening make sure you are only consuming water, to help with absorption of nutrients and minerals. If you are doing this properly you should be waking up in the middle of the night.
Every month, I am going to let you in on how to adapt your diet to the seasons, as well some of my favorite meals that are guaranteed to taste great and most importantly make you look amazing! During the summer, your vegetables should be cooked as little as possible. Using the dry heat method, grilling, baking, and stir fry are always my favorite methods. This is best, because it allows the moisture to be locked into meat.
In the summer, lean towards the leaner meats, fish and chicken, and if you're a beef lover, don't worry; I included my favorite summer steak recipe! During the hottest time of the year, it is good to opt for some rare meats such as beef carpaccio and sushi. These cool and refreshing foods will help to counteract the heat. On the other hand, fatty foods and extremely cold foods will make the body work that much harder to create a homeostasis.
Don't forget about your favorite summer fruits. You can eat these, but eat them early in the day and sparingly. I prefer to have some fresh fruit with breakfast; these are high in sugar, yet I have found I feel better when I eat fruit in the morning. In addition I will add a banana to my shake that I will drink between breakfast and lunch. This way I know my muscles are fueled for the day and most importantly my workout.
MARINATED FLANK STEAK, GRILLED CORN, & MASHED SWEET POTATOES:
Flank Steak:
- 1 Pound Flank Steak
- 1 Clove Garlic, Minced
- 1/2 Onion, Diced
- 1 Lime, Juiced
- 1 Tablespoon Rosemary, Chopped
- 1 Tablespoon Thyme, Chopped
- 3 Tablespoons Olive Oil
- 1 Teaspoon Sea Salt
- 1/2 Teaspoon Pepper
Mix all ingredients together and pour over steak; marinate for 30 minutes.
Corn:
Shuck two ears of sweet corn. Brush lightly with olive oil and sea salt. Place on medium-high grill for two minutes, wrap with foil and place over medium-low coals until completely cooked. Brush with olive oil, salt and pepper to taste before serving.
Sweet Potatoes:
Place on cookie sheet and bake for one hour and twenty minutes at 400 degrees. Let cool, remove skin, place peeled sweet potatoes in a mixing bowl, and use a mixer to mash potatoes with a splash of orange juice and sprinkle with pumpkin pie spice. Plate everything together, and you have one tasty meal!
THE WORKOUT:
When it comes to preparing workouts everyone has a different schedule, but the most important thing to remember is that you are number one! That's right YOU! When I say training I don't mean going to the gym to do the same old moves for a couple weak workouts every week.
I am referring to dialing in your diet as priority number one with adequate rest second. This will be complimented with progressive workouts and proper flexibility training. If you can focus and dedicate time to each of these areas, no matter how busy you are, the results will naturally follow. I am a strong believer if one puts their health and wellness as a top priority, all of the aspects of life will manifest in a brighter light.
I find myself on the road, lacking sleep, not knowing what workout equipment I will have access too. I keep positive and take on the challenge of training in a new environment. One who is determined to succeed with looking fit will be able to create a great workout anywhere. These basic moves are great if you are on the road or training out of your home, and can be performed minimal to no equipment at all. The more advanced movements will require a gym.
THREE MOVES TO A BETTER YOU:
You've just finished a grueling workout. Lactic acid is still being pushed out of your muscles. You're moving slower than when you showed up. What's next? You want to head home to get some food and veg out on the couch. But you know you can't. One more thing has to be tackled. Cardio...
Who likes doing cardio? 40 minutes? An hour? Hell even 15 minutes? No one. That's who likes doing cardio. Yeah. It's the perfect time to zone out and listen to your iPod. But enjoyable? Not in the least.
But is there really any other option? Not really. You have to get your heart rate up, you have to keep it up, and have to sweat! That hard-to-get body fat percentage isn't going to budge otherwise.
So what can you do that doesn't involve trudging along…one foot in front of the other…watching the TV hanging from the ceiling…or…listen to the same tracks on your iPod again?
What if I told you there was a way to keep your heart rate up? What if I told you there was a way to partake in some serious high-intensity interval training while at the same time working on your physique? Would you do it?
Well. Here it is: the answer to hours of cardio. No longer will you be watching the minutes tick away. No more hamster-in-a-wheel routine.
CORE AND STABILITY TRAINING:
No. This isn't some sort of quick fix to melt the fat away in five minutes. You're going to have to dedicate some time to just be able to get into some of these positions. But, that's part of the fun. You will watch your balance and stability get better each time you try this stuff.
And get over your fear of doing something different. You want to look like everyone else then train like everyone else. You want to look different? You want to look better? Then try new things. Shock your body. And this is the shock you need.
The only way this exercise plan is going to work is by learning to count and concentrate. Get into position and count. Slowly. You want to hold them for 15-second intervals to start. Then rest for 15. Then hold for 15 more. Then rest.
You get to the point where you can do the 15 seconds on, 15 off for 5 minutes, then step it up a bit. 30 seconds on, 15 off. Then keep increasing the time you hold the moves.
You'll have the whole gym talking when you're holding these moves for circuits that last 20, 30 even 45 minutes with minimal rest between exercises.
And yeah... it's way more fun than the treadmill or the stair stepper.
GETTING STARTED:
First you've got to get the feeling for some of these positions. There are three basic moves.
1) The plank - Forearms flat on the ground. Body flat and up on your toes. You want your arms to form a perfect L. Don't rest on your arms. Actively use them. You don't want your ass to raise or fall. Keep your abs tight. Neck stays neutral. Don't worry about looking up or down. Just hold your head in a comfortable position. And breath. When this is easy to hold, try lifting one leg at a time. Then try lifting an arm. Now try lifting the alternate arm and leg. It's all about pushing yourself.
2) The pushup - Sounds stupid. Everyone's done pushups. Now try them with one leg up. Hold it. Do them incredibly slow…like on a 10 count. Hold the up position for a 30 count. Hold the down position for a 30 count. The whole time keep your abs tight. Never let yourself sag or arch your back.
3) The kneel - Now, go over and grab one of those big rubber balls. You know the ones all the trainers have people doing things on. The ones you always thought looked stupid. Kneel on it. Seriously, your thighs and abs are going to hurt like you've never felt. Get to where you can balance up there. Now, try moving around a little. Learn the feeling of using your entire body to hold yourself erect. It's way harder than you think.
GETTING MORE ADVANCED:
Now, you can hold the plank and the pushup. You can kneel on a stability ball without falling off and cracking your face on the cement. Time to turn it up.
1) The plank - Now, place your forearms on a bench and put your feet up on a stability ball. Hold it. Keep your body flat. It's all about good form. When that gets easy, turn around. Yeah. You read that right. Feet on the bench and forearms on the ball. Pay attention to keeping your arms making that L. Don't rest there. Work. And if this is easy try pushing your arms forward. You'll fire up your core muscles like never before.
2) The pushup - Keep that stability ball close. It's going to be your friend. Put your feet up on the ball and your hands on the floor. Do your pushups. Turn around again. Hands on the ball with feet on the floor. Do a pushup. Hold it. Start trying to lift a leg. Change it up. Remember to do all the things you did when first starting this workout. Slow counts. Hold the position. It's all about changing it up and getting your heart rate up.
3) The kneel - You've got kneeling down. Now, grab a set of light weights. No need to get macho. Grab a 5 or a 10. Try some lateral raises. Do some overhead presses. Hold them out in front of you. Knock out some curls. Now do them alternating. It's going to throw your balance off. You're going to have to work to keep everything balanced.
A CORE STUD:
You're knocking out 30-45 minutes of core and stability moves like it's nothing. Everyone's talking to you wondering how the hell you came up with such crazy things to do. Plus, you're making headway in the body fat department…you're leaning out. Time to turn it up again! Go over and grab another one of the stability balls…and a medicine ball…and the BOSU (the half ball with a platform on top). It's time to get really crazy.
1) The plank - Want to really blow them away? Rest your forearms on one ball and put your feet up on another. You are going to sweat. You are going to be shaking. But once you do it you're going to feel incredible. Deep inside your core is working harder than it ever has. Now, try lifting a leg while balancing. Bring your legs in and try to touch the two balls together.
2) The pushup - Do the same thing you did with the plank. Hands on one ball and your feet on another. Or, put your feet on the ball and do a pushup with both hands on the medicine ball or the BOSU ball.
3) The kneel - If you're feeling incredibly daring you can move to standing on the stability ball. Seriously. You want people to wonder what is wrong with you. Rep out a few squats while standing on the stability ball. Not feeling that daring yet? Kneel on one knee while you put your foot on the ball. Your balance is going to be way off. Kneel and use some of the pulley equipment. Do cable crossovers while kneeling. Do triceps pushdowns while kneeling. Do cable curls while kneeling. The negatives will throw your balance off making you have to work the entire time.
These exercises take some time to figure out. There is serious risk to falling. So, take your time. If your gym has mats work on them. You can quickly move from the kick-ass guy doing the cool core stuff to the loser who fell and cracked his head on the incline bench if you're not careful. And like any exercise. If you do not change it up you will get used to it and plateau.
That said, there's so much you can do with just these three things: the plank, the pushup and the kneel. Be creative. Give it a shot. It is way more fun than an extended session on the treadmill.
FACT vs. FICTION:
The more I workout the better results I will get? FALSE!
The most underrated aspect of a healthy lifestyle is regeneration. Regeneration reiterates that no one can go all out, all the time. Everyone needs time to recover, a process called regeneration. Reinvent the way you relax, and participate in active rest which includes activities such as playing golf, tennis or hiking. This will be in addition to a full night's sleep of at least eight hours. This will allow you to come back stronger and ready to perform at your highest level yet.
Sweet Potatoes are the number ONE super food? TRUE!
Use the delicious recipe from above to incorporate this incredible super food into your diet. I always make my sweet potatoes on Sunday, this way I will have them ready for the week.
I really enjoyed writing this column. Now you have to tools to start making life-changing decisions. Now get out there and make it happen!
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Justin Woltering is a distinguished fitness expert and author. With five certifications and a life long commitment to fitness, Justin is guaranteed to stay on the cutting edge of the fitness industry. You can E-Mail Justin your feedback on his blog, or any other fitness or nutrition questions you may have.
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Justin Woltering | Friday, October 2nd, 2009 @ 12:00 AM
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