Ultimate Warrior, ultimate motivation video

Here’s a great video I actually hadn’t seen before, from pro-wrestling legend & icon The Ultimate Warrior, who was my hero as a child.

Sadly and quite shockingly, Warrior left us this week, just days after taking his place in the WWE Hall Of Fame. His words and deeds will live on and continue to inspire us for generations to come.

Seriously though watch this video. Wow.

DaveHPT At Home Training Video: Push Routine

Here is the At Home Pushing Routine, to go along with the At Home Pull Routine I posted the other day. This is a lot like the Push Routine in the main free program on this site, but we’re using some inexpensive home gear rather than going to the gym.

Let’s run through it!

Warm Up: Resistance Band One Arm Flies

I usually start this routine with Pec Dec in the gym. A dumbbell or cable fly is a similar movement, and the resistance band fly is the option we’ll use with the home routine. If you had two sets of the same bands (and really they’re not very expensive, so that’s worth thinking about) you could do both sides together… or one at a time like I am doing here. I’m adding a little extra shoulder rotation to the end of the movement here which I feel gives me just that little extra bit of contraction in the pectorals.

Horizontal Push: Push Ups

We could do a Chest Press with the Resistance Bands, but I feel like Push Ups are as good an option as any. You can see I start with a beginners version, leaning against the railing… and then I do a more advanced version with my feet elevated. If you have the TRX and are really looking for an advanced option you can have your feet in the straps which means a lot of extra work to stabalise yourself.

Various Squats

I think the TRX Squats are a really good method to learn good, deep squatting technique. You can lean back into the squat a little and you have the handles to hang on to for balance, and you can squat nice and deep. Once that’s too easy, try either the one legged (pistol) squat or the one legged lunge. These damn near killed me. You can see some discrepancy with my form from one side to the other as well… if only I’d had a coach there to point that out at the time!

Resistance Band Front Raise

Coming back to upper body, and this is a nice one to target the shoulders. Anterior Deltoid muscle in particular.

Resistance Band Side Lateral Raise

Shoulders again, this time trying to hit the Lateral (or middle if you prefer) Deltoid. With both this and the above exercise, try to have a little pause at the top of the movement, and then return slowly to the starting position.

Vertical Push: Resistance Band Shoulder Press

Much like performing a Dumbbell Shoulder Press in the gym, but with the Resistance Bands instead.

Resistance Band Overhead Tricep Extension

Self explanatory, isn’t it? You could do a variation on Cable Kickbacks here as well, which I quite like.

Training Video: Full Body Push Routine

Here’s the video I decided to make today running through the free push day routine as featured in my free program right here on Lose Weight No Bullshit.

There’s already a post about How To Progress Through The Free Program and if you sign up for my Coaching Via Email program you’ll have scheduled progression through all sorts of stuff and end up building your own custom version of my Progressive Power, Precision & Pump program. In this video I use a few of the different options you might have available for each movement in our movement based program.

For example:

  • Horizontal Pushing: Chest Press Machine, Flat Dumbbell Press, Flat Barbell Press
  • Accessory Exercise: Pec Dec Machine, Dumbbell Flies
  • Lower body: V Squat Machine, Leg Press, 45 Degree Leg Press
  • Accessory exercise: Leg Extension Machine
  • Vertical Push: Machine Shoulder Press, Dumbbell Shoulder Press
  • Accessory Exercise: Machine Side Lateral Raise, Dumbbell Side Lateral Raise
  • Arms: Triceps Push Down

The Muscle and Strength Nutritional Pyramid

This site is about the distribution of good, correct and helpful information just as much as it is about the destruction of scams and correction of disinformation and broscience out there on the internet and the real world.

With that in mind, here’s part one of a great series of videos from Team3DMJ.

Highly recommended.

You can see right ahead from the still shot, the order of importance and where you want to pay the closest attention when setting up a meal plan or nutrition plan to suit any body composition (including weight loss) goal is as follows:

  1. Total Calories.
  2. Macronutritient ratios and fibre intake.
  3. Micronutritient (vitamins, minerals) intake, and water.
  4. Nutrient Timing And Frequency.
  5. Supplements.

That’s a lot like what I taught you all in my free program on here, and about the opposite of what most people are taught anywhere else.

Paleo fad diet debunked by archeologist

I made a post last week about promoters and proponents of the various “paleo” fad diets rewriting history to push their nonsense. A lot of people do get great results with a so called paleo diet, and that’s great. The main problem I have with it however, is that is often pushed on people in a manner that resembles eating disorder logic, in my opinion.

As far as weight loss goes, telling people that they need to avoid entire food groups, entire macronutrient groups, and be overly concerned about things like insulin response or the specific micronutritional content of individual food choices (for example grains) is tantamount to promoting an eating disorder (orthorexia) mentality.

I always come back to the fruit thing… if you’re telling people directly (of if they can infer it indirectly) that they need to limit fruit take because of the insulin response to carbohydrates… that is unquestionably putting eating disorder type thoughts inside someone else’s head. It is entirely unnecessary for weight management, and it can be very unhealthy on a psychological level.

So the principles of the paleo fad diet (and it is just another fad diet someone is making a fortune from, make no mistake) are as follows:

  1. We should eat a meat based high protein, high fat diet just like our stone age ancestors did.
  2. Our caveman ancestors would have had low carbohydrate diets. Human beings do not require carbs.
  3. Never, ever, EVER eat grains. No one ever did before recent times when obesity levels also sky rocketed through the roof.

and so on.

I already posted a great video from an ACTUAL (highly qualified) NUTRITIONIST (and note the distinction here from host of self appointed experts on the internet selling opposing views) explaining why we do require a moderate to high carbohydrate intake. If you missed that one; here’s the link: Nutritionist Says Cutting Carbs Reduces Life Expectancy

Now, I’ll go one better.

Here’s an ACTUAL ARCHAEOLOGIST debunking all of these falsified and fabricated myths about what palaeolithic human beings actually ate.

Brilliant.

So here’s where I stand on this paleo thing.

If you want to do a paleo fad diet and recommend it to other people, fine. But do so on the basis that it includes a lot of nutritious whole foods, fresh vegetables, lean meats and excludes processed junk foods, sodas and the like. But DO NOT tell people “it is the only way you can lose weight, because it’s how humans are supposed to eat like the cavemen did”. Because that’s a load of absolute bollocks.

Oh and throw a couple of potatoes in as well to get your carbohydrate intake up to a healthy level.

Update: my good friend and Canada’s #1 Trainer Cat Smiley has just written guest post on this subject over on my main business site. Filed under “Meat Eating Hippies and The Paleo Diet“.

Power, Precision & Pump Routine number 2

Here’s your routine for day 2, this is a PULLING routine. Unlike yesterday’s PUSH routine which was “double legs”, this time we start with upper body, do some butt and hamstrings work in the middle, then come back to upper body again to finish off.

Warm Up:

  • Reverse Pec Dec 2 x 20 reps.

Power Section: 

  • Seated Cable Row.
  • 2 x 8 – 10 reps,
  • 2 x 6 – 8 reps.
  • 2 x 4 – 6 reps.

Precision Movement

  • Laying Rear Delt Lateral Raise 4 x 12 – 16 reps.

Pump Section, Lower Body

  • Back Extension, Weighted Hip Thrust or Glute Kickback
  • 1 x 12 – 16 reps.
  • 2 x 10 – 12 reps.
  • 1 x 12 – 16 reps.
  • Hamstring Curl 4 x 12 – 16 reps.

Pump Section, Upper Body

  • Close Grip Latt Pulldown 4 x 12 – 16 reps.
  • Straight Arm Pulldown 4 x 12 – 16 reps.

Biceps

  • Biceps Curl 1 x 40 reps.

Power, Precision & Pump Routine number 1

As promised, to celebrate hitting 30,000 views I’ll do a video each day giving you a set of instructions on what to do in the gym.

Power, Precision & Pump is a highly customisable program which means people doing my Coaching Via Email program get a different variation each day, and it gets more demanding as you progress from week to week. This routine is a bit similar to what you’d get in week 8 of the email program.

Warm Up:

  • Hack Squat or V Squat Machine – 2 x 20 reps.

Power Section: 

  • Barbell Squat or Leg Press if you’re a beginner.
  • 2 x 8 – 10 reps,
  • 2 x 6 – 8 reps.
  • 2 x 4 – 6 reps.

Also

  • Calf Raise 4 x 12 – 16 reps.

Pump Section, Upper Body

  • Incline Press 1 x 40 reps.
  • Incline Press 2 x 10 – 12 reps.
  • Incline Press 1 x 12 – 16 reps.
  • Pec Dec, Dumbbell or Cable Fly 4 x 12 – 16 reps.

Pump Section, Lower Body

  • Leg Extension 4 x 12 – 16 reps.
  • Leg Press or Squats 4 x 12 – 16 reps.

Triceps

  • Tricep Pushdown 1 x 40 reps..