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| Me, trying to master the rings v-sit |
1.) Dieting can help you lose weight, but it's also very catabolic. In other words, the weight you lose will mainly be from healthy and functionl muslce. Not a good thing.
2.) Cardio, Aerobics and Long-duration training can help you lose weight, but (like dieting) it's very catabolic. Again, most of the weight you lose will be from healthy and functional muscle. Not a good or healthy thing.
3.) The above two points are part of the reason why, when most people lose weight, they end up looking like smaller versions of their fatter selves. Because they are.
4.) Training your Anaerobic system through hard resistance training and sprinting will help you lose weight as well. Anaerobic training promotes muscle growth. This means that the weight you lose will be mainly from extra body fat. This is a good thing!
5.) The above point is part of the reason why people who tend to lose weight through resistance training and sprinting end up looking like physical specimens and anatomy charts rather than smaller versions of their fatter selves.
6.) To quote Dr. Al Sears, MD, "The importance of protein can be summed up in one word: Nitrogen. Nitrogen is responsible for creating every cell in your body and fueling cellular regeneration. And the only source of nitrogen you have is protein. For every 50 grams of protein you'll get 8 grams of nitrogen. To put it in perspective, your heart alone requires 8 grams of nitrogen a day to function normally. So imagine eating only 40 to 60 grams of protein a day like many diets recommend."
7.) Some of the most impressively developed people I've ever known come from backgournds in gymnastics, Powerlifting, and Olympic Weightlifting. These people developed their bodies with full body workouts, compound/multi-joint movements and avoiding muscular failure. So, do you really need to work each body part individually, use special machines, or take every set to failure or beyond for great development? NO!
8.) If you look up people like Eugene Sandow, John Grimek, The Great Maxic, Steve Reeves, Chuck Sipes, Reg Park, and Bill Pearl you'll see some of the most impressive men you've ever seen in your life. They're all ripped! On top of that, each one was also known for their overall health and strength. They developed they're bodies in a time before most supplements and steriods. Now, ask yourself this, "Do you really need all of that supplement and steriod garbage to create a great physique?"
9.) Squats are a phenomenal exercise for developing the entire lower body, and creating a very strong and durable overall body. They can help you add mountains of muscle (I personally used them to gain 22.5 pounds in 4 weeks last year), drop bodyfat, and improve you athleticism and health. Front squats, Back squats, Overhead squats, bodyweight squats, kettelbell squats, they're all good. I don't care which ones you do, just do them!
10.) Barbells, dumbbells, kettlebells, clubs, sandbags; they're all wonderful tools to have in your tool box. As long as you use them correctly, with the right methods and for the right reasons.
11.) Incredibly hard work can make even the worst program work. Not working hard will make even the best program not work.
12.) Your body's adaptive response will dictate how it changes. If you constantly challenge it, it'll respond by growing stronger. If you don't challenge it, it'll respond by getting weaker. The choice is up to you.
13.) The average person loses between 9 and 27 percent of their lungpower per decade. This means that by the time you retire you could have already lost between 40-90 percent. This is not good for your health, disease resistance and longevity. However, by challenging your lungs with hard exertion followed by recovery time (think about sprint interval training) you'll trigger the adaptive response to make your lungs stronger and more powerful. This will not only allow you to maintian, but to even improve your lungpower. You truly can have the lungs of a 30 year old when you're in your 70's.
14.) Vigorous exercise and hard training are crucially important to your health. But, no matter how hard you work, you can't out-train poor eating.
15.) I think that most people will agree that if you challenge your muscles with high resistance, they'll grow stronger. Guess what, your heart's a muscle too. It'll only grow stronger by challenging it with high resistance.
16.) Deadlifts not only work pretty much your entire body while also stimulating healthy hormone production, they also build muscle and connective tissue and burn fat; and they are truly a functional movement. Think about it, how often during your life have you had to squat down and pick something up off of the floor? It happens to most people almost every day.
17.) Eating multiple meals a day was created by bodybuilders in order to become as gigantic as possible. So, why do so many people use the strategy to try and lose weight?
18.) One of the benefits of having a good amount of good fats in your diet is they help with the optimization of your hormones. Since your hormones are the messengers between your brain and your body your health, physique, and more are all regulated by them. Keep your hormones good, and your health awesome by adding in the right amounts of fat. It's not your enemy!
19.) Your neck holds crucial things like your spine. Train it hard and keep it strong!
20.) Three full body, vigorous workouts a week has helped countless people achieve their goals.
Well, there are twenty of the many things that experience and great coaches have taught me throughout the years. I'll write some more later. Take these things and apply to your life what will help you reach your personal goals and I'll bet you won't be disappointed. Talk with you later.
Yours in strength and health,
Brett Stepan
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