Saturday, September 15th:
Personal Protection: Using natural instincts to survive handgun, knife, baseball bat, club, and empty hand attacks.
Saturday, September 22nd:
The Truth Behind Eating For Fat Loss: Busting the myths and exposing the real truth behind calories, fats, protein, carbs, vitamins, minerals, nutrient timing and more.
Saturday, September 29th:
Pain Free and Youthful Forever: Joint mobility drills to free yourself of aches and pains, sicking points, and more and how to once again move with grace and agility.
Saturday, October 6th:
Strength Training 101: The Proper mechanics for the basic bodyweight exercises, barbell exercises, and kettlebell exercises.
Each of these seminars will be starting at 3pm on their respective Saturdays. For more information or to register feel free to contact me at bolerobrett@aol.com
Yours in strength and health,
Brett Stepan
Friday, August 31, 2012
Tuesday, August 21, 2012
A little bit on fat loss
After looking at my training philosophy many people will ask me this,"Brett, can your methods be used for losing fat or for weight loss?" I always laugh a little, but the truth is people just can't see how training with powerlifting, Olympic lifting, Strongman, Kettlebell, and gymnastic methods with some sprinting thrown in can lead to dropping the fat. Especially when I don't tell people to count calories, or cut calories.
So, no cutting calories, no wasted hours of aerobic based training, just strength training and sprinting mixed in with intelligent eating. Can it work?
I could bore you with the details of literally hundreds of testimonials from my clients about the amount of fat they've dropped, or I could put you into a nice slumber talking about the science behind why these methods work. But I'm not going to.
Instead I'm just going to use myself as an example.
A few months ago I weighed in at a pretty powerful 191.5 pounds. Currenlty I"m weighing in at a pretty lean and bad ass 172.0 pounds. That's a 19.5 pound drop in weight.
While that alone may not be anything to write home about, you have to stop and think about the fact that I haven't tried to lose weight at all.
Let me repeat that, I'm currenlty down almost 20 poudnds without even trying to lose weight.
Instead I've been up-ing my caloric intake from between 2,500 to 3,000 calories a day to 3,500 to 4,000 calories a day. I train 5 days a week for between 20-40 minutes at a time. Four of those sessions are pure strength building sessions with the fifth being a rope skip sprinting session.
Yet, I'm still down almost 20 pounds.
The only dietary changes that I've made, aside from adding calories and eating more, is the macro-nutrient ratio and the nutrient timing of my food.
The only training changes that I've made is to add a little more emphasis on pure strength development.
So, if someone can use my methods and drop the weight without trying to, without the mindless hours on the treadmill-to-nowehre or the stationary bike, and without cutting any calories (but actually adding them); do you think they'll work for someone that's purposfully training to drop the weight?
You bet your ass they will.
Talk wtih you more later.
Yours in strength and health,
Brett Stepan
So, no cutting calories, no wasted hours of aerobic based training, just strength training and sprinting mixed in with intelligent eating. Can it work?
I could bore you with the details of literally hundreds of testimonials from my clients about the amount of fat they've dropped, or I could put you into a nice slumber talking about the science behind why these methods work. But I'm not going to.
Instead I'm just going to use myself as an example.
A few months ago I weighed in at a pretty powerful 191.5 pounds. Currenlty I"m weighing in at a pretty lean and bad ass 172.0 pounds. That's a 19.5 pound drop in weight.
While that alone may not be anything to write home about, you have to stop and think about the fact that I haven't tried to lose weight at all.
Let me repeat that, I'm currenlty down almost 20 poudnds without even trying to lose weight.
Instead I've been up-ing my caloric intake from between 2,500 to 3,000 calories a day to 3,500 to 4,000 calories a day. I train 5 days a week for between 20-40 minutes at a time. Four of those sessions are pure strength building sessions with the fifth being a rope skip sprinting session.
Yet, I'm still down almost 20 pounds.
The only dietary changes that I've made, aside from adding calories and eating more, is the macro-nutrient ratio and the nutrient timing of my food.
The only training changes that I've made is to add a little more emphasis on pure strength development.
So, if someone can use my methods and drop the weight without trying to, without the mindless hours on the treadmill-to-nowehre or the stationary bike, and without cutting any calories (but actually adding them); do you think they'll work for someone that's purposfully training to drop the weight?
You bet your ass they will.
Talk wtih you more later.
Yours in strength and health,
Brett Stepan
Tuesday, August 7, 2012
A quick but humorous thought:
Wow, it's been since mid-July since my last post. Man, I've got to get back to doing this regularly.
Anyway, today's post is going to be short but sweet.
It's funny that about a decade ago or so I kept on hearing the following from so many people:
"Brett, once your in your thirties it'll be tough to stay flexible."
"Brett, remember, when your in your mid-thirties your metabolism is going to slow down."
"Brett, it's going to be harder to stay as lean and fit once your in your thirties."
"Brett, you won't be able to keep on getting stronger once your in your thirties."
And so on and so forth.
I find this funny because I"m now 36 and I haven't seen any of these statements to be true. I'm currently the strongest that I've ever been. I'm in better shape than I've ever been. I have better flexibility and mobility. I'm leaner. My metabolism is so quick that I have trouble eating enough to keep weight on. My muscle mass keeps on increasing. And more.
So, to all of you who told me that things would start getting harder in my 30's I just have to laugh a little. It's really not the age, but how you take care of the body that counts. I'm looking forward to the next decade and sending out a similar message to all of you that are repeating those same statements about being in your 40's.
Now, go train hard and smart.
Yours in strength and health,
Brett Stepan
Anyway, today's post is going to be short but sweet.
It's funny that about a decade ago or so I kept on hearing the following from so many people:
"Brett, once your in your thirties it'll be tough to stay flexible."
"Brett, remember, when your in your mid-thirties your metabolism is going to slow down."
"Brett, it's going to be harder to stay as lean and fit once your in your thirties."
"Brett, you won't be able to keep on getting stronger once your in your thirties."
And so on and so forth.
I find this funny because I"m now 36 and I haven't seen any of these statements to be true. I'm currently the strongest that I've ever been. I'm in better shape than I've ever been. I have better flexibility and mobility. I'm leaner. My metabolism is so quick that I have trouble eating enough to keep weight on. My muscle mass keeps on increasing. And more.
So, to all of you who told me that things would start getting harder in my 30's I just have to laugh a little. It's really not the age, but how you take care of the body that counts. I'm looking forward to the next decade and sending out a similar message to all of you that are repeating those same statements about being in your 40's.
Now, go train hard and smart.
Yours in strength and health,
Brett Stepan
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