Monthly Archives: January 2012
Editors Note: Be watching out for more of Jason on www.kylehuntfitness.com, he has a lot of knowledge on training and is going to become more involved in the near future. -Kyle
The Big Picture – My Philosophy on Training Structure
By Jason Tremblay PFT Certificate Program
A good program should not be judged by how hard one session is. It should be judged by the accumulative training effect of all sessions. Training structure is the single most important aspect of training. It also wouldn’t be a reach to say that training structure is the single most neglected aspect of training. I don’t know what it is about the fitness industry, as soon as somebody steps foot into the gym, they are an expert. It has been my experience that when I approach one of these ‘experts’ and ask for their opinion on something, they describe to me the most barbaric workout that comes to mind. I would walk away from these conversations thinking, “Wait a minute… What would that workout accomplish?” I like to call this, ‘The Crossfit Phenomenon”. It entails a trainer designing a workout that leaves their client vomiting from lactate buildup, having delayed onset muscle soreness for an entire week afterwards, and last but not least, neglecting any sort of periodization model whatsoever! Lets end this nonsense about who can build the toughest workout on the planet. Anybody can devise a workout that would make a Navy SEAL cry if they tried hard enough. However only good trainers can design a series of workouts that will lead to a specific adaptation that will help that Navy SEAL do his job. Which leads right into my training philosophy…
My training philosophy is that an individual workout is not nearly as important as how these individual workouts flow together to elicit specific adaptations. My programs are classified into 4 basic phases of training:
- Muscular Endurance – training to enhance lactate clearance, involves lower rest times, higher reps.
- Hypertrophy – training for muscle size, time under tension, low to moderate rest times, volume.
- Maximum Strength – training to move the most amount of weight possible.
- Power – training to increase rate of force production.
Depending on my client goals, these phases are pre-planned into an annual training plan. They are arranged in a manner that allows the adaptations from one phase to carry over into the next, or to specialize towards a specific goal and enhance performance at competitions. So why am I coining extreme conditioning programs as “The Crossfit Phenomenon”? Because it is a system that is much more focused on how extreme the “Workout of the Day” can be, rather than how good the accumulative training effect is. It is a system implemented to improve muscular endurance and work capacity, with little to no focus on maximal strength or power output.1 There is a place for hard workouts, but one hard training session won’t make an athlete, and one hard training session can psychologically break an athlete. Every session must be purposeful and every session must be planned. By responsibly planning training the whole will become greater then the sum of its parts, that is how I view training.
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1. Glassman, Greg. (2007) Understanding Crossfit. Retrieved January 31st, 2012 from: http://library.crossfit.com/free/pdf/56-07_Understanding_CF.pdf
I recommend purchasing your supplements at Click here to visit www.tigerfitness.com. Some of the best prices on the web!
The supplement industry is a multi-billion dollar industry that is continuing to grow year after year. When looking to purchase supplements a few things need to be considered. One, supplements are not regulated by the FDA. This means there is no governing body that has to “approve” the supplement before it is marketed. Secondly, not all supplements sold on the shelves produce results. Supplement labels can be very misleading therefore it is important for the consumer to research a product before they make a purchase. Lastly, not all supplement companies are created equal. Not only should consumers do research on a specific compound but on the company as well. Sometimes it makes sense to spend a little more money on your supplements to ensure you are getting the highest quality available. Put it this way, what is the sense in saving a couple dollars when the company that made the supplement you purchased uses low quality ingredients and cannot meet label claims? Quality over quantity!
Here is a list of what I recommend to my clients when selecting supplements.
– Essential supplements (For all athletes – general health/body composition)
- Multi Vitamin – Cover all of your micronutrient bases! Its best to try and meet all of your micronutrient needs through food but having a multivitamin is a good way to ensure you are not deficient in one micronutrient. I’m not a huge advocate of the expensive “sports performance” multi vitamins. In my opinion this is one area where you can afford to be stingy. Just go to an online supplement store (like Tiger Fitness) and purchase a cheap one a day multi vitamin and call it a day. For most of you that will be more than sufficient. The only objection to that rule is an extremely hard training athlete and/or bodybuilder getting ready for a contest that will need to take into account a greater micronutrient demand. Again that can be accomplished through food or getting a higher quality multivitamin supplement. I prefer the former.
Here are a couple products to take a look at:
- Protein Powder – Protein powder is great for meeting your daily protein requirement and should be included in your diet. Despite what you all may think there is nothing all that special about drinking protein shakes. It is just highly concentrated, highly bio available protein. The biggest benefit gained from including a protein powder in your diet is convenience. However, it should be used in conjunction with a good diet that is based on high quality whole food protein sources. I personally recommend a whey protein powder due to the high BCAA content and especially leucine for the muscle protein syntheses benefits. I recommend looking for a product that has a blend of whey concentrate and whey isolate. Both forms have their benefits. Watch my review of MTS Nutrition Whey, my protein powder of choice!
Check this product out here:
- Healthy Fat – This category can be considered both a supplement and food similarly to protein powder. Everyone has heard about the benefits of mono and poly unsaturated fats and supplementing with omega 3 fatty acids. They are essential nutrients that are involved in numerous physiological processes within the body. I recommend getting a high quality omega 3 supplement as well as a healthy fat oil source such as macadamia nut oil to add some healthy fats to your diet. MCT oils also offer a lot of fat loss and energy production benefits.
Some products to take a look at:
Next step (Recovery and Muscle Building)
- BCAAs – During workout nutrition, BCAAs are basically low calorie muscle food! Take 5-10g BCAAs during your workout. They help increase muscle protein synthesis as well as aid in recovery. Great overall supplement.
Some products to take a look at:
- Creatine Monohydrate– Great supplement for building strength and muscle. Take 3-5g daily, it can be all at once or split up over two doses such as pre and post workout on training days. Creatine monohydrate is the most scientifically researched and backed form of creatine available. The biggest benefit of creatine monohydrate is the fact that it is cheaper than any other form of creatine plus has been shown to be more effective. There is no better value than creatine monohydrate.
Any creatine monohydrate product will do, here is one with a particularly good value:
- Pre Workout Supplement– When looking for a pre workout supplement look for a product that has stimulants such as caffeine to get you energized along with muscle builders beta alanine and creatine. If you are getting a 3-5g dose of creatine from your pre workout you do not need to supplement with extra creatine. However, most pre workout formulas do not have a substantial amount of creatine in them. Another thing to look for in a pre workout is Arginine or Arginine AKG. Arginine and N.O is what the product category was built around but there is not a lot of research to support its muscle building benefits. If a form of Arginine is included in your pre workout product of choice great but if not I wouldn’t worry about it.
Some products to look at:
Stimulant Fat Burner – A stimulant based fat burner works by up regulating your metabolic rate causing your body to burn more calories. They are not magic; you need to be on a calorie restricted diet along with a training plan conducive to fat loss for these to work. Look for a product that contains Caffeine, Yohimbe, Green tea, Synephrine, Cayenne Pepper among its ingredients. Even consider adding an additional yohimbe product to your fat burning stack if the thermogenic you choose does not have it or you want to take a higher dose.
Some products to look at:
- Carnitine- Carnitine is a compound that is a combination of the amino acids lysine and methionine. It works as a fat burner by transporting fatty acids into the mitochondria of the cell where it can be used for energy. Carnitine provides muscle building benefits as well and is a great overall supplement. For extreme fat loss stack a thermogenic stimulant fat burner with Carnitine.
Check out my new article on Machine Muscle!
2012 Nick Wright Bulking Diet designed by Hunt Fitness
Nick is competing June 2nd at the INBF Northeast Classic in Massachusetts. Since he took some time off over the holidays we are focusing on finishing up this year’s bulk strong before he starts prepping for the show in early to mid February.
You may notice a few differences from some of Nick’s old bulking diets. The most obvious difference is the number of meals, as this diet only has 4 total meals. The main reason for this has to do with how busy Nick is throughout the day. It became too difficult for him to try to get in more meals so I designed the diet to fit his schedule. If you have questions about how many meals you should be eating here is a good article to shed some light on the topic. https://huntfitness.wordpress.com/2011/10/16/meal-frequency-and-timing/
We choose to do two whole food meals and two liquid meals in order to make things more convenient.
|4 meal Diet Program|
|Meal 1||RTN Meal Replacement 3 scoops||36g||53g||8g|
|brekfst||12oz skim milk||12g||19g||0g|
|1 cup oats||10g||56g||6g|
|1 piece fruit||0g||30g||0g|
|1 tbs peanut butter||4g||3g||8g|
|Meal 2||8oz chicken breast||56g||0g||3g|
|lunch||2 cups brown rice||4g||82g||3g|
|1.5 tbs olive or canola oil||0g||0g||21g|
|Meal Totals||803 cals||60g||82g||27g|
|Meal 3||RTN Meal Replacement 3 scoops||36g||53g||8g|
|post wo/||12 oz skim milk||12g||19g||0g|
|snack||1 cup oats||10g||56g||6g|
|Meal 4||8oz lean red meat||56g||0g||12g|
|dinner||2 large russet potatos||8g||120g||0g|
|1.5 tbs olive or canola oil||0g||0g||21g|
*P.S – All of the Hunt Fitness clients are thinking how familiar this excel sheet looks, only with different food and numbers!
If you like how this diet is set up but want your own customized diet to fit your needs check out the link below to get hooked up!
*Make sure you watch the video, it tells everything you need to know!
Have questions or want to discuss anything about this diet? Hit up the comment box below!
Until next time “one dream, one reality” – Hunt Fitness
Check out the article I wrote for MachineMuscle.com
What you should look for in a Personal Trainer
By: Kyle Hunt
Owner Hunt Fitness
With the influx of people jumping on the fitness bandwagon this time of year, many are looking at hiring the services of a personal trainer. I know personally at Hunt Fitness I have been extremely busy the first week of the New Year. With all of the personal trainers there are in the world it leads me to ask the question…how should you pick a personal trainer? As I began brainstorming what I personally would look for in a personal trainer, a few main points came to mind. I was able to come up with a “Personal Trainer Checklist” to go through before you hire a personal trainer. I hope this helps…
Check list to be Hunt Fitness approved!
*There are partial points awarded for some check points.
Check Point #1- Certification (1 point)
The first thing that gives personal trainers credibility would be their certification. It is too easy to acquire a certification for a supposed trainer not to have one. However, because it’s so easy you have to be mindful of how qualified it actually makes the person. There are certifications online that only cost $50 and involve passing a 50 question quiz. On the other hand there are certifications that cost well over $500 and involve quizzes, tests, practical exams and more. My main point here is make sure your trainer is certified but do not let that be the only thing you look for! This check is a pass/fail, you either get the point or you don’t.
Check Point #2- Education/Schooling (2 points)
Second on the list is education. About a year ago I would have told you that having a degree in an exercise related field is pointless. I would have said something along the lines of “it’s a glorified training certification” and I still would say that to an extent. The point is having a degree in an exercise related field widens your horizon on all aspects of fitness. Basically every class you take in the field will be the equivalent of having a certification in that aspect of fitness as long as you approach it as an opportunity to learn. Someone who has a bachelor’s degree also shows me commitment and the ability to learn at a higher level. Again it may not be the most important thing to look for, but it should definitely be noted. This check point it worth 2 possible points. (Partial points can be given to those who have an associate’s degree or a certain number of college credits)
Check Point # 3- Practical Knowledge (3 points)
Practical knowledge is right in the middle of the check list for a reason. It somewhat involves all the other aspects of the checklist but definitely deserves its own category. Practical knowledge involves knowing all aspects of fitness including training, nutrition, and supplementation as well as knowing how to implement them to benefit your clients. To gain practical knowledge it takes a constant drive to learn as much information as possible. However, there seems to be a line between people who have knowledge and those that have practical knowledge. Its seems as though a lot of people just regurgitate information, meaning they hear it somewhere and then assume they are now experts. An example of this is evident in those who are up to date on all the recent research on nutrition but if you gave them a hypothetical scenario of a client and asked them to make adjustments they wouldn’t have a clue! Knowledge is power but you need to be able to implement it! Partial points are given to those who have a decent amount of quality information.
Check Point # 4 – Experience (4 points)
As the saying goes, nothing really beats experience! There is something to be said for trainers who have been around for a long time and who have a great track record for getting clients results. I would say 2011 was my greatest year of development as trainer. One of the main reasons for that is the fact that I had my greatest workload of actual clients. I learned so much just by watching people develop and trying things out. This is definitely something you should look at when selecting a trainer! Partial points can be awarded.
Check Point # 5 – Versatility (5 points)
This is the big one and the one I feel should carry the most weight. The fact is every individual is different. Not everyone will respond the same way to a certain protocol. As a trainer you need to be able to adapt your training program to fit the individual and their goals. I see too many trainers who are set in stone to their one style of training or nutrition plans and just slightly modify it for everyone. If your workout programs look the same for everyone, there is a problem. Also if the nutrition plans you give out are basically “cookie cutter” diets that you give to everyone, yeah you guessed it there is a problem. Another thing to consider is training out of context. If you are not a bodybuilder or a physique competitor training like that is not going to be your best style of training. I see so many athletes who train like bodybuilders and focus their entire training regiment on a hypertrophy program. If you want to gain strength, power, explosiveness and functional mobility, bodybuilding training is not the most optimal means to your ends. Be mindful of the type of programs the trainer has their clients on. Of course partial points can be awarded.
To be a Hunt Fitness approved trainer you must receive at least 10 points on the checklist. This is just something to be aware of when you are looking to hire a trainer. I hope this acknowledges who the good trainers are and lets the poor trainers know they have some work to do!
Owner Hunt Fitness