Working out all the time and still not getting results? Karly will show you what you're doing wrong

Below is a guest post by one of our resident badasses, Karly. She has grown immensely not only in strength, endurance, and being pain free but also in her mental state. 

We've all gone through the mentality of feeling like we need to workout MORE because that's what we thin will give us better results. 

In reality, it's the reverse. It's about doing the RIGHT dose of exercise to get the desired result. 

I'll let Karly take it away!


One thing I greatly appreciate about SJBB is the ways in which the coaches guide students in shifting their mindset. Prior to working out at SJBB, I was someone who would do two workouts per day and often go and go until I crashed energetically.

As a new student at SJBB, I quickly learned that three to four days per week were enough workouts to reach my goals.

I have really enjoyed that routine because it gives me a break from the gym so that when I return, I'm excited and want to go back. I also relish my mornings off and don't feel as guilty about not working out everyday.

In the evenings, instead of returning to the gym for another work out, I can socialize or invest my time in other hobbies because I already put work in that morning.

A recent lesson that I gained involves working at 80%.

I had practiced this mentality in the past and it felt good. For me, conditioning days are easier than strength days, so I can stay around the 80% range, enjoy myself, and still get a good workout in.

What I've been struggling to figure out in the past few weeks, however, is how to maintain a cap of 80% effort and still make progress on my strength gains. I've been tracking my workouts for about 6 months now, aiming to increase my volume (the pounds you lift over a workout).

I am also working to understand the practical differences between volume, density (the time it takes you to move a certain amount of weight), and intensity (the weight you are lifting).

Overall I get the concept of these three aspects of strength, but in practice I find them overlapping and looking pretty similar at times. In my efforts to reach ever higher numbers each week, either in lifting heavier weights, or doing more sets with the same weight, I find myself pushing way beyond 80%.

It is exhausting and I see myself losing motivation to go to the gym for strength days. When I read Ranbir's email about staying within 80% so that workouts are fun and not a total chore, I realized that was what was happening to me.

I wanted gains each week, which meant pushing myself harder and harder, and it was not as fun anymore.

With additional support and contact with the coaches, I'm now working to find the sweet spot: how little work must I do and still make gains?

Decrease weight, decrease sets, decrease time, etc , so that the workout is manageable and fun. I have a newfound motivation for going to the gym with the challenge of "Pushing myself as little as I can, while continuing to get stronger."

I'm on week 2 of this mindset shift, and I'm pleasantly surprised with how energetic and stoked I am to get back in the dojo on Mondays and Fridays!

Exercise of the Week: Split Squats

EXERCISE OF THE WEEK: SPLIT SQUATS!

What: The split squat is a one leg movement to develop the lower body health and strength.

Why: Single leg exercises build tremendous strength in the entire body and will help fix imbalances without you having to think. Not only will you be able to get rid of aches and pains, but you'll build muscle that will keep you burning fat all the time.

It's also a great way to train the lower body if the squat doesn't feel good. We don't want to force our bodies to fit into exercises. We want to pick exercises that fit our bodies.

How: 
1. Get a comfortable split stance.
2. Shift your weight over your front foot.
3. Fold at the hips slightly.
4. As you descend, keep your weight over your front foot.
5. Use your back leg to help as needed.
6. Keep the entire motion smooth and controlled. Make it look pretty. 
7. Do not let the upper body or hips shift or jerkily move. 
8. Get gains and spread smiles :)

This is one that I use when I can't get to the gym and I want to get my legs going. 

If you take longer to get to the ground, you can increase the difficulty of the exercise. I'll take up to 5 seconds per rep. 

Here's one of my go to workouts:

The Guava Single Leg Special (4-6 rounds)

30 seconds of joint circles

8 slow split squats on each leg

 

Exercise of the Week: Kettlebell Drags

Burning fat and becoming healthy can be confusing. 

With so many things out there, it can be difficult to figure out what actually works. 

Here's the cheat sheet to fat loss that can be sustained forever:

1. Get strong

Yup, that's it. Get strong. 

Getting stronger will be the only way that you can get rid of body fat but also keep it off. A strong person doesn't get that way by sitting on the couch and eating crap.

You have to fuel your body with vegetables, fruits, water, and protein. Basically eat like an adult. 

Ok...what's the best way to get strong?

Kettlebell drags. Hard to mess this one up. And an unbelievable amount of benefits including:

  1. extremely easy to learn
  2. not stressful on the joints like heavy lifts, running, HIIT
  3. you can really load up the weight
  4. you can get super strong quickly
  5. burns lots of calories

Its so simple, which is why most people won't do it. Try out the following challenge and see how it goes:

30 Day Drag Challenge:

Do this workout for 5 days a week.

Drag the kettlebell 20 yards.

Make circles with all your joints for 30 seconds to a minute. 

Repeat for 5-10 minutes. 

You can steadily increase weights throughout the month. Guaranteed that your body will never have felt this good if you complete this challenge. 

Send us a message and let us know how it goes!

The World's Best Oysters and What They'll Teach You About Getting Results

Simple stuff works, we like simple stuff.

Oyster connoisseurs agree that some of the world's best oysters come from Sweden. And it's not hard to see why. 

Oyster quality is highly dependent on the environment you find them in. The water in Sweden is high in salt and mineral content. And the cold kills many would be viruses and bacterias. All perfect for oysters. 

They know what types of environment produces great oysters. So it's very simple...go to where that environment exists and you will find great oysters.

When it comes to getting fat loss and building health, people seem to be confused. Let's go to the right environment. 

What does it take to burn lots of fat and build lots of good looking, health-promoting muscle?

1. Exercises that lets you put a lot of resistance through your body. 

2. Exercises that don't tax your recovery ability so that you can continue to train multiple times a week. 

3. Exercises that are easy to learn and are very safe to do. 

4. And...exercises that are FUN.

You know what fits the bill? 

STRONGMAN WORK! It's extremely simple, and a big piece of the puzzle is loaded carries. 

That's just a fancy way to say "moving a bunch of weight around in different ways." 

It's super safe, easy to learn, and will very quickly change what you look and feel like. 

The beautiful thing is that carrying weight around and dragging sleds will let you recover a lot better than what most people are doing. 

Wanna give it a try? Here's a simple workout.

  1. Pick two dumbbells (or anything for that matter) that are challenging to hold but you could walk with them for 40 yards. 
  2. Walk 20 yards, do 10 air squats, walk 20 yards.
  3. Repeat for 5, 10, or 15 minutes. 

It's really simple. You're not trying to rush through this. You do the work, you rest as needed.

Oh, and by the way, you're not going to find Swedish oysters in the United States, at least not yet. There's FDA trade regulations currently that do not allow European oysters to be imported here. So if you're ever in Sweden, make sure you get your hands on some oysters. 

<3 Ranbir

aka The Skinny Indian

aka The GuavFather

aka Little Burrito Boy

Get as lean as Daniel Craig using JUST squats and deadlifts

If you spent 80 minutes per week on TWO things, every week, you will get more fat loss and health than everything you’ve ever done in your life. 

Yep, the deadlift and the squat. 

Two major keys:

  1. These are movements you do every single day (sit on chair, a couch, a…toilet, bend down to pick stuff up etc)
  2. These are two safe movements that allow you to put more weight through your body

Most people can’t do these human movements (deadlift is like a door hinging, and the squat is…a squat)

And if you can’t do these well, you will run into injuries and overuse aches/pains with all your training and daily activities. 

So doing them will allow you to do more stuff. 

Doing more stuff will allow you to burn more calories. Contrast this with running which causes people various overuse injuries (knee, foot, shin etc).

(Btw, running is not bad…it has its place…but not as a primary fat loss tool)

Secondly, the main trigger to build muscle (and thus raise metabolism) is the amount of pounds you lift over time. 

All that means is that if you lift more weight slowly and steadily over the course of the year, you will build more muscle.

The squat and deadlift are going to be the lifts that allow you to lift the most amount of weight and use almost every muscle in your body. 

Pretty cool right? 

And here’s a SIMPLE program that you use in less time per week than it takes to watch most movies but end up looking like a movie star. 

Workout:

Warm up (no more than 10 minutes max)

5 minutes on cardio thingy (treadmill, bike, jumprope, etc)

20 lunges

10 light jumps

Squat - 4 sets of 8 to 12 reps

Deadlift - 4 sets of 8 to 12 reps

Optional - 5-20 minutes of super light 60% ish cardio activity (emphasis on LIGHT!)

Your goal is to always leave 2 reps in the tank. That means if you stop at 10, you should have been able to do 2 more. 

If you barely squeeze out 8, you went too heavy. 

Your effort level should be about 80%. This will keep you safe, allow your body to have enough of a challenge to change, and let you keep good form. 

Let’s say you chose 100 pounds for your squats, you’re going to try to do 12 for all sets. The day you do that, you will add 10 pounds to the lift the next time you come in and repeat that process. 

So if you do this 2 times per week for 52 weeks, you will change your life forever. You don’t need a lot of time. 80 minutes.

Brace yourself...gains are coming. Seriously

What is it? 

Bracing is simply creating stiffness and rigidity from the shoulders down to the hips (aka your core). 

When you are trying to move objects (or even your body), and you can’t create this stiffness, bad things happen. 

  1. You put unnecessary loads on the spine which is obviously not good. You need this stuff to be strong since its home to the spinal cord…it's kinda important.
  2. You force other parts of the body to compensate for the lack of stiffness in the core (knees, shoulders, elbow, hips, etc - basically, these areas try to create stiffness through bad positions that don’t feel good but allow you to lift the weight)
  3. Your joints hurt. Lifting like this sucks because you’re in pain all the time.
  4. You can’t lift very much weight. And lifting more weight over a long period of time is the key to sustainable fat loss.

So how can you can brace?

  1. Very simple. Start with breathing in (nose, mouth - doesn’t matter at this point) and pushing your stomach out as much as possible. 
  2. Hold that breath and keep pressing the stomach out. 
  3. Do the lift.
  4. Reset the breath.
  5. Become legendary. 

All this is extremely important if you want to take advantage of the benefits of powerlifting for fat loss. You have to learn how to brace properly. 

If you know someone who needs help with their bracing, share this page!

The "I got no time" person's 1 secret weapon for mobility

Today's training topic is about the 5 Minute Flow, a simple tool to increase your mobility. 

Nothing in the past 8 years has made such an impact in such little time as the Max Shank's 5 Minute Flow. I’ve tried all kinds of mobility things and this trumps everything. I’ve been doing it consistently since February of this year and I have never felt this mobile, strong, or athletic in my life. 

But the beauty of it is that it requires nothing other than 5 minutes of your time in the morning. And you’ll be feeling and moving better. 

So what exactly is it?

Hydrating and moving for 5 minutes.

How can you do it?

1. Wake up.

2. Drink two big cups of water (don’t worry, you can do it...it’s water. no one said to chug it)

3. Make circles with your joints, starting at the neck and working down to the ankles.

4. Be mobilized and energized for the day.

We’ve been talking about powerlifting and how it’s probably the best tool to burn fat like a crazy person.

The one thing that the vast majority of people overlook is the fact that lifting heavy weights can make you tight. They don’t spend enough time mobilizing and end up quitting too soon. In order to lift the most weights (and in turn build more muscle and burn the most amount of fat), you HAVE to be able to move. 

And the smallest change to your routine while delivering the most results is putting in these 5 minutes before you start the day. 

Q&A

Question: How can I get rid of my fat?

Answer: This is one of the major goals of pretty much everyone walking through San Jose Barbell.

In fact, this is the probably the number one goal of every person who ever started a fitness or workout program. 

Rather than give you some BS, I want you to understand WHY the body stores fat and what conditions cause it to LOSE the fat.

Let's first get this clear: there is no PERMANENT FAT LOSS SOLUTION. There is nothing that you can do for 7 days or 60 days or 4 weeks that will get rid of fat forever. If you are looking for something like that, you will lose. It is a forever program. 

Alright, if you have read this far, you at least understand that staying toned and lean is something that requires you to work for the rest of your life. 

First of all, why does your body store fat in the first place?

  • The body's main goal is survival. It doesn't care you want to look good for Vegas. Seriously.
  • It is programmed to store extra food (calories aka energy) as fat tissue on your body.
    • In case of a food shortage, it will be able to use the fat on your body to survive.
  • The less you move, the less food (calories aka energy) you need to survive. Anything over that will be stored as fat. 
  • Less movement + extra food = fat storage

If you can understand this basic equation, you can understand the major keys for fat loss.

Next, lets talk about what will signal your body to burn the fat off of your body.

  • Muscle is the thing that moves you. It contracts and relaxes to give you movement through your body.
    • It is also the biggest user of food (calories aka energy).
    • This means that the more of it you have, the more food (calories aka energy) you will be using up.
  • Build muscle and you will have a much easier time burning fat. 
    • Muscle is built only if it is required for survival. 
    • Since you are not swinging from trees, sprinting from tigers, or hunting food, you have to give it a reason to build muscle
    • That reason is lifting weights. Your body basically says "OMG, I need to get stronger because that was really hard. Let's build muscle."
    • As a byproduct, you'll begin to burn more fat.

Hopefully you understand that long term, sustainable, healthy fat loss is dependent on how much muscle you carry. It is in your best interest to lift weights in a safe manner so that you can build muscle.

Then you have more fat burning machinery. 

This is why someone who has muscle can get away with a lot more things (such as eating some cake). They simply require more calories. And any activity they do will burn more calories.

Meanwhile, cardio-esque styles of fat loss seem to lead to results that aren't as long lasting. Also, some people do so much cardio that they're body can't recover from it and it stops burning fat period. 

So maybe you agree with this. You get that you need to build more muscle. That means you need to do strength training and do it safely.

Here is my advice: please be patient. Building muscle is very slow process. It varies from person to person but if you do everything perfectly, you may be able to build about 1-2 lbs of muscle a month. And a lot of times, you will not be able to build muscle and burn fat at the same time. They are two separate goals that have to be attacked separately. 

That being said, it is always advisable to first get lean as possible before beginning to build muscle. 

The biggest obstacle for you on your journey is going to be impatience. Please stay the course and you will make unbelievable progress. Please do not think you're different. Scientists already know how the body uses, stores, and intakes food. For a very small percentage of people, hormonal issues due to certain conditions will make this process more difficult but still doable. You'll just need to work a little harder and be a little more patient. ANd it's always advised to get the guidance of an expert in that area. 

Your brain is programmed to focus on negatives. The best way to keep yourself on course and in a positive mindset is to count your wins. You are reprogramming your software. 

If you ever need any help or advice, please don't hesitate to shoot me your questions at ranbir@sanjosebarbell.com or 408-318-4010

New Detox Will Help You Lose 33 lbs in 33 minutes. Seriously

Detoxes and cleanses are a bunch of malarkey aimed at gullible people who want shortcuts. There are no shortcuts. You have to put in the work and eat like an adult and do it forever. Not a 7 day cleanse. 

Today, I will hopefully help you understand how the human body works, save you a bunch of money, AND give you the path to actually getting the results you want.

So you may have seen all sorts of cleanses and detoxes that will help you “shed unwanted lbs”, “flatten your belly”, and so on and so forth. The list of things these detoxes will do for you is limitless. They can even cure homelessness if we all just did them.

Ok. As with all things, it’s important to objectively try to think things through. Because we want long lasting, sustainable results. And the best way to do that is to ask really good questions (btw, if you really to get shit done and be effective, get good at asking the right questions).

So the first question to ask is this: why am I doing this cleanse/detox? Then if you decide to do it, you can measure it against what you wanted to happen.

I’m going to presume that for 90 to 95 percent of the people it’s to lose weight or flatten your belly etc. Feel free to email me back if there’s something different. And I’m sure a lot of people will say to flush out toxins or something along those lines.

Alright, so we’ve decided that the goal of this thing is to help you lose weight and get rid of toxins. We can agree that those are two separate goals so we’ll address them one at a time. 

Losing weight is a great objective. Having a healthy weight for your height with a good amount of muscle will help you stay healthy and mobile forever.

When we talk about losing weight, we are talking about losing fat. You don’t want to lose that muscle underneath do you? Fat is soft and is unattractive in large amounts (especially if you’re not doing anything about it). Muscle gives you the tone/definition and shape that you want. So you don’t want to lose that. 

Your total bodyweight is made up of fat, bones, organs, muscle, water, glycogen (energy) stored in muscles, and food in your stomach/intestines.

Total bodyweight = organs + muscles + water + bones + glycogen (energy) stored in muscles/liver + FAT + food

The only one that is undesirable is fat. 

This is important to understand when we discuss how the cleanse or detox will miraculously help you lose 10 lbs in 7 days! Will it help you lose 10 lbs of FAT? Or something else...

Generally, these things call for no eating or limited eating. There’s probably juices or something involved. 

Here is your first area of weightloss: there’s less food weight in your body so you are “losing” weight. No, you’re just eating less. And yes, since you will be in a severe calorie deficit, you'll have a small amount of actual weight loss (might be muscle if you're not training).

Notice that I said muscles and liver store glycogen. That glycogen comes from your food. If you eliminate food coming in, you now have less glycogen in your muscles. Glycogen will also pull water into to muscles and liver when it’s in there. So that means you have even less weight now because there’s no glycogen and no water inside your muscles. So you’ve “lost” more weight. 

The thing to notice here...you never really addressed the fat. So as soon as you begin to eat again, you’ll replenish the glycogen and water in your muscles, plus have more food in your stomach. What happened to all that “weight loss”?!?!?

Hopefully you see that your weightloss wasn’t real because what you really wanted was fat loss. So the scale may have changed but you’re still carrying that fat. 

How to lose the fat? We’ve discussed this in the past but real quick: use more calories (energy) than you eat for long period of time. Do that by eating like an adult, exercising vigorously (not like a crazy person though), and repeat for the rest of your life. 

Toxins? So the second question to ask is what toxins exactly are you trying to get rid of? You will probably be unable to answer this question. 

But hey, what the hell, we can all agree we don’t want toxins in our body. In that case, allow me to introduce you to the most amazing detoxing and cleansing things on the planet: your liver and your kidneys! Looks like nature thought of everything. Your liver and kidneys are remarkably resilient and VERY good at their jobs. 

If you still insist on this cleanse, let me ask you one more question: where did these “toxins” come from? 

They came from your food? Because you eat a shitty diet, never drink water, and drink alcohol all the time?

Ahhh...so you’re saying that if stopped doing those things, you’d rid your body of these “toxins”? Interesting.

Doing the miracle detox and then resuming your regular patterns will send you right back to where you were. So how about this.

I'd like to unveil the 100% Money Back No BS Guaranteed Miracle Super Secret Hollywood Master Cleanse Sexifying Detox. It’s free ninety nine for a limited time and then $29.99 per week and I recommend you do it for the rest of your life. 

1. Eat mystical leafy things that promote liver/kidney/skin/everything function. You can also find them in the produce section of the supermarket. 
2. Drink one gallon of the top secret elixer of life. We call it “Two Hydrogens and An Oxygen” juice. You can buy it from our website for $5.99 per liter. 
3. Regular exertion of adequate dosage (physically challenge your body in a safe way). 
4. Repeat forever.

We could have avoided all this by simply asking: how many people do you know did a clease or detox and there lives changed forever? They lost the weight and kept it off? How many people who adopted eating like an adult and working out in a smart way?

Think about it....

The super secret ingredient to fat loss

*************************** Follow A Plan ****************************

D you want to lose weight?
Do you want to reverse medical problems (yes, it’s possible)?
Do you want to have more energy?
Do you want you feel confident and attractive?

These are all within your grasp. Without a doubt, we 100% believe that every single person can achieve these goals.

We’ve helped hundreds of people over the last 3 years do these exact things. 
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Moms repping out pull ups WITH extra weight.

Schoolteachers losing 10, 15, 20, 25 lbs and looking better than ever.

Stressed out workaholics get more energy to tackle their busy days and STILL have gas in the tank for the family.
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But...we also have had many people come through the gym who never quite made it. There’s a handful of reasons but we want to discuss one in particular that is so SIMPLE to destroy.

Sticking to a plan.

That’s it. Whether that’s a plan you find online, with your friend, or a plan laid out by strength & conditioning coach (that’s us wink emoticon.

Sticking to a plan has two components:

1. Do EVERYTHING the coach or plan requires of you. It doesn't work if YOU don’t work.
2. Keep doing it. Do NOT take month long breaks, skip weeks, or get down because you missed a day. Get right back into it asap.

If you can do that and the plan is even half decent, you WILL get fantastic results.

What we do at San Jose Barbell is nothing special. We eliminate all of the extra nonsense and fluff and misleading BS that surrounds health and fitness. Then we lay out a plan. We do our best to follow up with you, hold you accountable, and give you support.

But at the end of the day...you have to make your own bed. Only you can decide if you are going to DO THE WORK. There are no magic pills.

There will be points where you may plateau or even go backwards...but have faith. It takes time. And it takes patience.

Stick with it.

Think about this: how much time did it take you to reach your current level of unhealthiness or weight?

It certainly didn’t just happen over a weekend. Or two weekends. Or even 2 months.

Where you are now is an accumulation of your decisions and habits over the last year, 2 years, 3, years, 10 years, 20 years.

It took a LONG time to get to this point.

It’s very unreasonable of you to expect that it will all get reversed in 6 weeks. Or even 6 months. Or even a year.

This isn’t to say you won’t make TREMENDOUS progress in the short term. You will.

Your body is amazing. It adapts to new stimulus rapidly.

But please don’t be the person who decides that they need to switch up the plan and make their own modifications to it before you’ve given it a fair shake. And don't be unhappy with the rate of your progress.

Progress is progrss. Measure yourself with where you were 3 months ago. 6 months ago. 1 year ago.

Don’t measure yourself with a future self. That leads to not appreciating what we’ve done thus far like the amazing changes and fat loss we’ve had thus far and the energy and improved health.

I want to leave you with a few quotes you should put somewhere you can see them, especially in times of impatience.

++++++++++++++++++++++++++++++++++++++++++++++++++

Nature does not hurry, yet everything is accomplished. - Lao Tzu

When things don’t happen right away, just remember that it takes 6 months to make a Rolls Royce and 13 hours to make a Toyota.

Patience is bitter, but its fruit is sweet. - Jean Jacques Rousseau

No great thing is created suddenly. - Epictetus

++++++++++++++++++++++++++++++++++++++++++++++++++

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Diabeetus?

Diabeetus? https://youtu.be/nmmni_WdcFI

So that's a quick video on how to pronounce the word. It's important to know how to pronounce it before we dive into what it is.

If you know someone with diabetes or have diabetes yourself, this is for you. This is going to be specifically for type 2 diabetes.

If not, you should read this anyway because you’ll get a basic understanding of what this whole diabetes and insulin business is all about.

As always, the goal is not to complicate things more than they need to be. Keep making things simple. 

So here we go: Diabetes is when your body has a hard time metabolizing (aka knowing what to do with) carbohydrates. Insulin is the key piece of this puzzle.

What is insulin?

1. Insulin is the hormone that handles glucose in the blood (blood glucose depends on how much carbs you ate).

    1. Why does blood glucose need to be “handled?” 

        1. If it gets high enough, it can kill you. 

        2. If it doesn’t get that high, it can wreak havoc on your body’s ability to burn fat.

    2. You eat carbs and your blood glucose rises and the pancreas releases insulin to take it from the blood stream and into the tissues in the body (muscle, fat, etc).

2. If the blood glucose level remain high (because you can’t stop eating sugary crap) your tissues begin to become resistant to the insulin. 

    1. Your tissues developed a tolerance for the insulin so you need more and more insulin to do the same job.

        1. Just like a junkie needs ever increasing amounts of drugs to get the same high...

    2. Eventually your pancrease can’t keep up with the demands and tells you to F off. You broke your f’n pancreas.

        1. This is when people have to switch to an injectable form of insulin

3. If you are healthy and have good insulin sensitivity, you can think of insulin as a switch for what type of fuel your body will use.

    1. When you have a lot of insulin, your body will use carbs for fuel

    2. When you have low insulin, your body will use fat for fuel

    3. The better your sensitivity to insulin, the better your body can switch between using fat and carbs

    4. This means you are metabolically flexible.

    5. This means your body will be very good at burning fat and keeping a lower (and healthier) body fat percentage. 

        1. Low bodyfat isn’t just cool because you get to be sexy...it’s IMPERATIVE to health.

        2. Healthy bodyfat for men is 10-15%. For women, it’s 20% to 25%.

How can you stop this if you currently have type 2 diabetes? How can you prevent it if your family has a history of it?

It’s very simple:

1) Resistance training that stimulates muscles to do work and grow is a key component of this recovery and prevention.

2) Eating the right AMOUNT of carbs proportional to your activity level. Run marathons? Eat more carbs. Train vigorously 5 times a week? Eat more carbs. Sit for 18 hours a day and don’t know what a vegetable looks like? Leave the carbs alone for a little while.

Again, I’m simplifying but it’s improtant to build a foundation. You can get as complicated as you want but if you move more, eat like an adult, drink water you’ll be in a much better position. A healthier, happier, sexier position :)

I ain't got time fo dat

"I don't have time for ______"

"I can't commit the time for _______"

"I'm so busy, I can't find the time for _________"

We HAVE to catch ourselves when we start talking like this. Remember, you will never find the time to do something or build a new habit. You have to MAKE the time. 

We live our lives as if we will live forever. We'll start working out or eating right NEXT WEEK. Or NEXT MONTH. Or in 6 weeks. Or when work gets a little less crazy. Eh....good luck with that. You'll find that a year has gone by and nothing has changed. Two years and nothing. You get it. 

This happens because we live in the short term view of our actions. When a behavior doesn't have an immediate negative impact, we will continue to do it, especially if the immediate feeling is good. 

Eating a donut feels good now, but it has negative impacts in the future in the form of being fat, unhealthy, and having no energy, and feeling unattractive to your spouse/gf/opposite sex. You won't feel those feelings as you eat the donut...those come well in the future.

The opposite is true of positive and things worth having or achieving. 

Lifting weights doesn't have immediate impacts on your body. It takes time and you may not see or feel the different immediately. Instead, the immediate thoughts and sensations are negative. You have to go to the gym, you have to get sweaty, it's going to be hard work lifting weights and working out. It feels better to just skip it. 

And we are masters at making things like this sound reasonable. 

Exercise doesn't COST you time, it BUYS you time. - Martin Rooney

You can make anything sound like the truth.  But I would argue that you have bigger issues if you cannot and will not make time for your health. 

I've repeated this in the past but look...when is this time in your life going to arrive when everything is smooth sailing? 

You don't have extra work, your kids are all perfectly behaved and don't have 3223 activities, and your family isn't being crazy. This doesn't exist. Would you really even want to live in such a boring existence?

Our live are shaped by our decisions. You ARE your decisions.

To me, it makes more sense to be better equipped to handle and deal with life's ups and downs because you are healthy and energetic. You have strength for physical, mental, and emotional conflicts and tasks. 

Why would you neglect the one thing that will make you BETTER at dealing with everything else? 

If this is you, you're not a bad person. We all do this. Some of us do this in different areas. 

But it's an opportunity. An opportunity to enrich your life. 

Everything will be gone one day. You'll be gone, your family will be gone, the earth will be gone, even the sun will be gone. The only thing that matters is your relationships, the fun and meaningful things you did, and how you feel when you are all by yourself. 

You don't have forever. Take the step towards feeling better and happier today. Right now.

What could that step be? 

Well first of all, you HAVE to create some buffer time between all the things you have to do. 

Take an hour or two and plan out what you want. Schedule your upcoming week, day by day, with all the important things.

What work things MUST be done. The second thing HAS to be your health. This could include putting into your schedule time for 4 hours of working out, a few hours of cooking and eating healthy meals, and maybe even an hour or two per week of massage or something relaxing. 

Take care of YOU because no one else is going to. No one is going to make YOU their priority. 

Once you have those two things ON YOUR SCHEDULE, then you can add family, friends, events, etc. 

You will feel so much better. You won't feel like your being squeezed into a little corner and losing your mind with all the things you "have" to do. 

....Now, with all that being said....don't forget that the middle way is the best. You should say no to things that are not a priority to you. If they don't make you happy or make you money (which you will use to get more freedom and thus happiness), DON'T DO THEM.

Why would you do stuff that doesn't make you happy or make you money?

You don't owe anyone anything. You DO owe yourself peace and happiness. 

This year was supposed to be different...

This year was supposed to be different. This year was the year where you turned your life around. 

How come we're halfway into February and you're in the same place you were December 31st? 

Almost 45% of the US population will make New Year's resolutions and the VAST majority will have gone back to their usual routine by the 3rd week of the month. Why can't we get our shit together? Why do we self sabotage???

Mindset.  We seem to think that if we attack behaviors and actions, we can change them and get the results we want. But actions and behaviors are the RESULTS of deep motivators that most go their entire lives without ever becoming aware of. 

Our beliefs are not ours. They are shaped by culture, social, and environmental factors. 

January 1st, 1582. This was the date when our current calendar was reformed. A completely made up event to organize time that was created centuries ago. 

Yet we base our entire lives around it. 

"Once the new year hits, I'll do this and that, and I'll stop doing that."

"2016 is MY YEAR. It's going to be different."

But why? What's vastly more important in changing behaviors and actions is to look at what causes them in the first place. One of the major things is environmental influences which start early and continue on throughout your life. 

Did family at a young age carry a belief that rich people were bad or greedy? Or that they exploited others to get money? 

Are you currently struggling with finances? Perhaps it's time to think about what is causing your struggle with money. Maybe your behaviors and actions are being shaped by those early influences. 

Did older people tell you that once you get to their age, you'll start feeling what it's like to get old??? Maybe you've noticed that you have many injuries that you've been dealing with. 

As a younger athlete, many older people told me it was cool what I was able to do (5'11" Indian kid dunking in a college basketball game) but just "wait 'til you're my age." This manifested itself as countless injuries and physical pain. Today, I'm 7 years out of college basketball and stronger, faster, more athletic than I've ever been. I changed my beliefs. 

The way you look at the world IS what it is. 

The good news is that as deep as these influences and ways of thinking are, they are just as quickly removed. 

2016 can be your year. Change your mindset, change your life. Behaviors and actions will fall in line. I look forward to helping you on your journey this year.

Resistance is inside you...

What is resistance?


 Resistance appears when you do: Any act that rejects immediate gratification in favor of long-term growth, health, or integrity. Any act that derives from our higher nature instead of our lower.
 

So you say you'll get to that work you've been meaning to do tomorrow. You'll start working out tomorrow. You'll start writing your blog next week after finals. You'll start eating right after the holidays. 

HA!

These are called rationalizations. What is a rationalization?
 

Rationalization: a series of plausible, rational justifications for why we shouldn’t do our work.
 

And according to Steven Pressfield, author of The War of Art, some of these can and may in fact be true. But the truly fulfilled person does not allow the troubles of life to get in the way of doing "the work," whatever that work may be for her. 

You cannot wait for the inspiration or the free time to show up at your doorstep. 

You WILL write that blog post today.

You WILL get off your ass and get into the gym today.

Don't be concerned if the post is perfect. Don't be concerned about whether or not your workout was perfect. Just go do it.

As he puts it: become a pro.

Pros show up every day prepared to do the work. Amateurs show up when they feel like it. Maybe. 

Maybe they don't even show up very often, they just would "love" to have the time to learn the piano. Or have the "luxury" of working out. 

Pros focus on the technique and mastering the skills of the "work" that they are doing. They don't worry about results or outcomes. Amateurs are obsessed with outcomes and forget to even do the work because they're too busy thinking about what may happen.

Take 2 minutes and see where you are letting the resistance get the best of you. I promise there are multiple areas of your life where it's happening.

Shoot, I had résistance writing writing this email. 

"I'll do it later." 

"I don't know what to write about."

"I'm hungry."

"I should go say hi to my friend I haven't seen" 

BS. All resistance. 

Let's beat that resistance's ass!
 

BTW


I SO HIGHLY recommend The War of Art by Steven Pressfield if you haven't read it. Or get the audiobook. 

Protein is important. Having trouble getting enough?

Do you have a tough time fitting in the most important meal of your day (Breakfast)? Do you need a recipe for a high protein meal you can make in less than 2 minutes and eat on the go?

Then check this video out as part of our "THROWBACK TUESDAY" that was created during the FIRST WEEK of 2015 ...

Coach Aljay at San Jose Barbell presents to you the "HULK SHAKE!"

Ingredients:
4 Cups of Kale
2 Cups of Milk
4 Large Eggs
1 serving of your favorite protein powder
Optional:
Mixed nuts (i.e. almonds, peanuts, etc.)
Honey, fruit, etc. to sweeten it even more
Peanut butter for more fat and carbs if needed for your goals

Estimated Nutritional Value:
4 Cups of Kale - 120 Calories, 12g of protein, Vitamin A, C, K, B-vitamins for brain development, Omega 3 Fatty Acids

2 Cups of Milk - 320 Calories, 26g of carbs, 16g protein, 16g fat

4 Large Eggs - 300 calories, 24g protein, 2g carbs

Protein powder - 105 calories, 1g carb, 25g protein

ESTIMATED TOTAL:
845 calories
77grams protein
30grams carbs
16grams fat

Please share or tag a friend who could use this info.

============================

Interested in joining San Jose Barbell? Only 40 open spots remaining for 2016. Apply here:

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My grandmother passed away this weekend....

She was 75 years old and survived by her husband and thirteen children - my aunts, uncles, and my mother.

The past week has been an emotional rollercoaster. It all started from the simple loving act of my grandmother holding my four year old niece. Then it happened so suddenly - my grandmother fell down, while holding my niece and instead of using her forearm to break or soften the fall, my grandmother embraced her grandchild with both arms to ensure that she wouldn’t be hurt by the impact. My niece was unharmed, but the impact shattered my grandmother’s hip.

She was immediately rushed to the nearest hospital. During her time there, the medical team of doctors and nurses were rushing back and forth to see how to best treat her. You see, the shattered hip was not the only issue here … she was also suffering from pulmonia (a respiratory disease) and a weak kidney that wouldn’t be able to handle the drugs needed to operate on her hip. 

These conditions lasted for over a week. All we could do was wait and watch. 

8:30am, Saturday, November 14th - I received a text message from my mother that my grandmother passed away the night before. At that moment, I felt so many emotions rush to me - shock, anger, sadness. This was the FIRST time I have ever experienced someone passing away who was close to me. It was all new to me … and I hated it.

After all my crying was done (and my attempt to hide the tears from my fiancée failed), I did what I’ve told every single person that’s come inside San Jose Barbell to do - to take care of oneself. I coach people daily, and one of the principles I advocate is to always take care of yourself first before even thinking of taking care of another person because if you can’t take care of yourself, how do you expect to successfully take care of another?

I started with the first step - eat breakfast. Having my fiancée cook me a hearty breakfast made that easier. 

Then the next step forward, get dressed. Check.

Then I thought of the next thing that would help me ... get out of the house. And guess where I looked to when getting out of the house - no better place than going to a community where it’s nothing, but support and good times otherwise known as San Jose Barbell.

I just wanted to take this time to let everyone know how much I appreciate you all. For being a part of this community of people who promote health and well-being EVERY. SINGLE. DAY. I do not remember ever having a bad day at the Dojo, and I have YOU to thank, even on my worse day.

I may be your coach here at San Jose Barbell, but I want you to know that you are just as important to this community as we are to you. Maybe even more.

Thank YOU for bringing out the best version of me even in my worse times.

And this is a great reminder that if you’re ever having a bad day, take the first step, then the second, then whatever other steps you need to take to get into the Dojo. I promise you won’t regret it. I never did.

If you ever need someone to talk to, I’m here for you - shoot me a message, email, text, call. I’m here because we’re not just a gym, we’re family. 

Love,

Aljay

Shoutout to all who made this Saturday’s workout that much more special for me without even knowing it!

The red meats which are process shall kill you if you ingest them...

Sorry...I had to bring it up.

I'm sure you've seen this article EVERYWHERE by now.

Basically, the WHO (World Health Organization) is saying that processed meats will give you cancer. It's like smoking tobacco pretty much.

The FB posts and the media coverage has been ridiculous. I just have to do my part to let you guys know what's real and what's BS. 

Luckily for me though, there are people who are very good at what putting into words the thoughts that need to be shared. So with this I bring you Lyle McDonald's response to this craziness.


 Since everybody is losing their crap over this new study on PROCESSED meats and cancer risk. Read this and memorize it please. feel free to post it on anybody's wall who shares this nonsensical garbage.

Typical high processed meat diet = lots of fatty red meat overcooked. Minimal fruit and veggies. Stress, alcohol, smoking, no exercise, excess bodyfat. Of course it's unhealthy. In the context of the other half a dozen bsad health habits.

Typical lean red meat diet = lean red meat, lean people, exercise, plenty of fruits and vegetables.

Bad health habits almost always cluster together.
So do good habits.

Trying to isolate out a single bad health habit among a string of them is a losing battle and the research showing that LEAN red meat improves health, that meat has a number of importance health and ANTI-CANCER nutrients are numerous.

MULTI-FACTORIAL. everyone needs this tatted on their head.

No, I am NOT saying that processed meats are healthy. I am saying that the jump from highly processed meats to ALL meats is as dumb as the jump from high-fat diets to ALL fats. Meats are not a single category of foods. There are lean meats, fatty meats and everything in-between. They have different effects and read this carefully


HEALTH IS NEITHER AN ON-OFF SWITCH NOR CAN ANY SINGLE FOOD BE CONSIDERED OUTSIDE OF THE CONTEXT OF THE ENTIRE LIFESTYLE- Lyle McDonald
 

So once again...be reasonable. 

Move and stay active, eat plenty of fruits and veggies, eat lean meats (or another protein source) and drink hella water. Do this 80 to 90 percent of the time.

Avoid things that will cause damage to your body: drugs, alcohol, tobacco, dumb people talking about dumb things, reality TV, etc. 

And once in a while, don't fret about having a Krispy Kreme donut or a fine glass of whiskey.


Moderation in all things, including moderation. - Aubrey Marcus

Buying the hammer

Harpreet is chilling in his living room. He's just moved and is making the place his own. Putting up decorations, bringing new furniture and trying to build the atmosphere he wants. As he sits on the couch, he notices that there is one thing missing. His books.

Having his life completely transformed by the books he's read, he knows that having his favorites up on a shelf would add the feeling that is missing. It would make him happy to have them right there for reference and for sharing.

Luckily, he has the shelf he wants to put up as well as the nails. One problem: he needs a hammer.

He heads out to Lowe's (their customer service is first class). He asks the guy where the hammers are.

Grabs one, pays, goes home.

Harpreet bought a hammer. Or did he?

He puts up the shelf using the hammer, grabs his favorite books, and sits back down.

He smiles. Happiness.

Did he go to buy a hammer? Or the feeling he would get when he could sit there and grab a book?

You know the answer.

Why are you working?

Why are you working out?

You don't go to the gym because to lose fat. You don't go to the gym to build muscle. You go there because of the feelings you will get once those things happen.

You don't go to work and bust your ass because that's the end goal. You go there because making money will give you the freedom to live the way you want. To provide for your family. Which will make you feel a certain way.

Being aware of this does two things:

1. Allows you to make the right decisions because you know WHY you are doing something.

2. Allows you to stay focused and stay consistent through the day to day stuff. You won't get distracted 332 by cat memes and Worldstar Hip Hop videos of the shittiest human behaviors.

Perspective and awareness.

Awareness precedes change. Expand yours.

ripples

WOW...

 

TREMENDOUS.

That's what the last 12 days have been.

  • Mindset Performance Institute Summit in Connecticut
  • Exploring New York City
  • Training For Warriors Summit in North Carolina
  • Coach Aljay placing 1st in Norcal Championship Powerlifting Meet
  • Coach Noel and Coach Maksym placing 3rd in their weight classes at Norcal Championship Powerlifting meet

Through the craziness and fun, I learned and grew immensely. It feels like I've been gone for years and it definitely feels good to be back with the San Jose Barbell family.

To sum everything up, I will link it to the theme of the TFW Summit:

The Ripple Effect

There are no trivial moments. Everything you say or do sends ripples into the universe that you cannot even begin to predict. You never know who you could impact. You cannot know the consequences of your actions. So we must do everything to the best of our abilities and for something greater than ourselves.This is why we're upgrading our saying of LAST SET, BEST SET to

EVERY REP, EVERY SET

Everything matters. Not just the first, not just the last. We MUST send the right ripples. That means when we're in the Dojo, no rep or set will be a throwaway. That means when you're making decisions on what to eat in front of your kids, family, friends you will make the right decisions. That means when you're about to get pissed and yell and be frustrated, you will breathe and respond in a productive way. You will be compassionate. You will show empathy. You will serve others. You will respect yourself and your body.

Every rep, every set.

<3

RS

PS

2 Year Hippoversary this Saturday! Get your tickets if you haven't!

During the day, we will have a charity workout for Leukemia and Lymphoma Society.

It will be at San Jose Barbell at 11 am. It will be $10 minimum donation and all the money will go to Leukemia and Lymphoma Society. This is open to anyone and everyone! Come have fun and raise money for an important cause.

PPS

I have a big announcement coming up. We've really been focused on making an impact in the world and sending the right ripples. But there's a specific cause that has become very important to us. And we will be supporting it 100% and pushing to educate and help people defeat this issue. Look for more info soon.

PPS

Here are some pics from the last 12 days!