The One Deadlift Checklist To Rule Them All (shots fired)

The average medical student receives 23.9 hours of nutrition instruction.

Having "PhD" in your name doesn't make you an expert at health. More often than not, it means you expertly address symptoms. And that doesn't mean the problems go away...but you can hide from them for a while.

If you are doing a particular job, you should strive to be really good at it. Really good.

The sad fact is that there are a lot of bad doctors. I don't want to pick on doctors but I see a lot of shitty advice.

Simple ankle sprain?

Clients (online and offline) tell me their doctors them to "rest" and take "pain killers".

(as one of my favorite clients Jen R observed...they don't kill the pain, they BLOCK the pain meaning the problem is still there...)

Hurt your pinky?

Please take this 800 mg ibuprofen and don't do any physical activity for 6 months.

As smart as doctors are - it takes a lot to become one - they fundamentally misunderstand the body and health. The body doesn't heal without movement. It doesn't become resilient and repair itself without STRENGTH.

"Health can never be divorced from strength."

Weak people can NEVER be healthy.

Most doctors:

  • not in shape
  • no assuring record of curing back pain (I've helped 100s of people end their back pain)
  • want to get you the fuck out of their office ASAP

When was the last time that the doctor actually FIXED any of your problems?

Anyways, all this to say that you MUST get strong. And if there was ONE tool that you need in your toolbelt, it should be the deadlift.

ANYWAYS

Here's my checklist of how to make your deadlift extremely safe and strong:

  • Standing, contract every muscle in your body for 5 seconds
  • Shake off the tension
  • Step to the bar
  • Put your shoulder blades into your back pockets
  • Make your arms as long as possible
  • Push hips back, reach for the bar
  • Fill your belly with as much air (push your stomach out)
  • Hold your breath
  • Stand up with the bar

Lots of awesome stuff happening here. The why's will have to wait for another day. In the meantime...go get your life lift on (the original name of the deadlift).

I recognize the importance of doctors. Thank god for them. And if I don't know something, I defer to them. For example...bacterial infections, chemotherapy, surgery...you know, things like that.

I know there are good doctors. I'm always looking for them so I can refer out to competent professionals.

Cutting Off Buttwipes Doesn't Equal Fat Loss

Some buttwipe cut me off in traffic yesterday.

I'm a pretty chill guy so I didn't try to "teach him a lesson."

Other people's stupidity doesn't rile me up. It's why Equanimity is one of the 3 E's of the Hippopotamus Republic.

(btw, equanimity - mental calmness, composure, and evenness of temper, especially in a difficult situations)

Anyways, I watched the buttwipe cut off a Mazda MPV (an old school van lol) a few cars in front of me. Mr. Mazda wasn't havin' it though.

He must have skipped the chapter on equanimity. He sped up and cut off the Mr. Buttwipe.

I lost sight of them as they travelled down the street.

About 5 minutes later, I pulled up to a red light and BOTH of them were there. Mr. Buttwipe and Mr. Mazda, yelling and screaming at each other.

My point? Nobody "won". They both ended up in the same place.

(not to mention they could have killed themselves)

That's why you question other people and their actions. Don't blindly follow advice. Don't base your observations on their words. I would never take any kind of advice from either of those guys.

Rather, think about the results of their actions.

98 out of 100 people will NEVER have the health or body they want.

68% of America is overweight or obese (a much higher percent is unhappy with how they look, how they feel, and the state of their health).

So why let idiots like Mr. Mazda give you advice or influence your health decisions?

Instead, look for people who have the results you want. Then see what similarities there are among them.

For strength, health, and fat loss?

Simple:

1. JERF (just eat real food)

2. Get as strong as humanly possible

3. Be around others who know how to do this

4. Be patient and stay consistent


Examples of stupid shit:

  • put sticks of butter in your coffee

  • drink apple cider vinegar for fat loss

  • do 32 hours of cardio a day

  • light weights and high reps for "toning"

  • not lifting weights because it makes you bulky

I could go on...

Best Strength and Fat Loss Articles of the Week

Best articles of this week! 

Let's plop into a comfy chair, grab an amazing smelling cup of coffee, and make some gains!

The Best Articles and Videos This Week

1. The Perfect Human Exercise by Pat Flynn

http://www.chroniclesofstrength.com/the-perfect-human-exercise/

There is a reason why we include so many crawls in our programs...

2. 6 Workout Mantras That Mostly Suck by Christian Thibaudeau

https://www.t-nation.com/training/6-workout-mantras-that-mostly-suck

Self-explanatory. But this one will save you YEARS of wasted time and effort.

Really dive into these two articles. Crawls are SOOOO important. And that 2nd article really will point you in the right direction to start making big time changes in your health and physique. 

A Burger From McDonald's isn't healthy

Yeah, I said it. Eating a goddamn hamburger is not going to kill you. Nor will it turn into fat as soon as you eat it.


Now if you ate 10 hamburgers a day for a few months...that's another story. But that's unreasonable. And YOU are not unreasonable.


In the same manner, you wouldn't eat 10 pounds of chicken breast in a day either, right? Exactly.

Speaking of chicken breast, it's a great food that can help you get jacked (aka extremely strong, healthy, and lean). Grilled to perfection, versatile, and the weapon of choice for losing weight. It’s brought majestic gainz and legendary aesthetics to millions.

One is not more or less “healthy”.

Here are the facts: the typical hamburger packs a major calorie punch. For example, let’s take the OG Mcdonald’s hamburger.

In a itty bitty package, there's 250 calories and let’s be honest…you can’t just eat one. You'll usually have 2 or 3. That’s 500 to 750 calories. 

And that’s just a snack! You're not gonna fast for the rest of the day are you?

Now if we look at the chicken breast….ONE POUND of chicken contains ONLY 500 calories. And for most people, it’ll give you the majority of your protein for the day.

I don’t recommend eating an entire pound of chicken unless you’re a savage. Split it up into 3 meals of 5ish ounces. That’s about palm-sized.

And since that’s barely 500 calories, you have plenty calories left over for fun stuff. Like a hamburger ;)

Now for those who say chicken breast doesn’t taste good…you need to level up your cooking skills.

Tools you’ll need:

  • - a chef’s knife
  • - garlic salt
  • - pepper
  • - oregano
  • - iron skillet

Now we’re cookin.

Remember, there is no such thing as a good or bad food.

But it’s a good idea to eat “healthy” real foods for the majority of your calories. Real foods tend to have low calorie counts, fill you up, and have vitamins and minerals.

Don't let the fear mongers scare you. It's just a goddamn hamburger, not the devil.


Physical Culture Club (the coolest program at San Jose Barbell)

http://www.sanjosebarbell.com/pcbs

Strength Stealing Monsters of Mordor

First of all...let's end the confusion about Dementors and Ringwraiths.

Tons of people get them mixed up.

  • Dementors are from Harry Potter.
  • Ringwraiths (aka Nazgul) are from Lord of the Rings.
  • Dementors give the kiss of death.
  • Ringwraiths give the Black Breath.
  • Dementors drain happiness when near.
  • Ringwraiths spread fear.
  • Both make screeching noises, wear black robes, and derive their power from evil.

Now that we got that out of the way, let's discuss the real matter at hand.

This is even more dangerous than the time Middle Earth was in peril at the hands of Sauron.

The monsters who steal your strength.

One of the champions of health, George Hackenshmidt, said the following in the early 1900s:

Health cannot be divorced from strength.

Health means your organs are functioning as you age. It means independence. It means no frailty or inability. A mere shadow of person.

It means you live a vigorous, energy filled, rich life.

And to have that health, you CANNOT be physically weak. You can't.

The following things WILL make you weaker. So avoid them like Frodo would avoid dementors...I mean ringwraiths.

  • cardio centered training
  • inadequate protein
  • inadequate water
  • "high reps & low weight for toning" (that's not how you tone btw lol)
  • starving yourself on extremely low calorie diets
  • physically weak people (jk...but just don't do what they do)
  • bad form and technique (safe form will give you the most strength)
  • getting health and strength advice from Tracy Anderson (or any Saruman type characters)

The ONLY path to health goes through the land of strength. Fall in love with it.

What looks like a treacherous land is home to the fountain of youth.

 

Why My Overweight Friend Says Don't EVER Do Cardio - And He's Absolutely Right

When the average person hears a 250 pound guy talk about exercise and nutrition, they scoff.

They make a judgement or joke.

But what they wouldn't know is that my dear friend James is 100% right.

James is an intelligent man. He's started 3 businesses in the last 10 years and is 35 years old.

Despite his career success, he neglected his health. But he knew he would have to pay the cost of this neglect. Either he'd get in shape to enjoy his success now or spend all the money he's earned on medical expenses later.

His family members live with all kinds of health problems. Diabetes, back pain, cholesterol...you name it.

The smart cookie that he is, he realized that hours of cardio were impractical. Not only that, they were also dangerous.

Running is a lot of pounding on the joints. The abuse is NOT good for unless you are able to absorb all that stress.

(or recover from it but that's a topic for another day)

Shin splints, plantar fasciitis, knee injuries, back pain, hip pain, etc.

These are a result of violating the rules of priority.

Pain makes you stop because it hurts. That's why it's there.

Even if you slog through all that cardio, you'd lose muscle mass. Then you set yourself up for weight gain if you ever stopped. It's not sustainable.

But he knew that conditioning and cardio is the last piece of the puzzle. First, you gotta build stability, mobility, and strength.

Violate this order and you WILL get injured.

It's not if, it's when.

Get strong first, add cardio later.


Our coaching is expensive. We wanted a way to reach people for under $10 per month. This print newsletter will be jam-packed with workouts, nutrition/training tips, and interviews. 

Send me your mailing address and I'll mail you the inaugural issue fo free.ninety nine. 

Silly Goose Questions to Ask Alexa

How would Alexa answer these questions?

  • - Can you eat carbs after 5 pm?
  • - Do carbs make you fat?
  • - Is cardio the best for fat loss?
  • - Does eating fat make you fat?
  • - Should I only eat organic food to be healthier?
  • - Should I avoid __________ (there's always some goo roo telling you to avoid something or another)

By the way, it's pretty awesome what Alexa can do. I love being able to have some smooth ass jazz playing whenever I enter my office or room.

Anyways...

The reason these are silly questions is that a little digging will give you the answer. Look at your own personal experience and the people around you. I know lots of people who avoid carbs, don't eat after 5 pm, do only cardio...and they still have zero results.

My clients and I break all those sacred cow rules and everyone is lean, mean, and strong as hell.

It's far more convincing to SEE the evidence than to have me tell you.

But I'll answer them real quick anyway:

  • - You can eat carbs anytime you want. Only calories matter with total weight.
  • - Carbs do not make you fat. Too many calories in relation to your muscle mass and daily activity make you fat.
  • - Cardio is the worst thing for fat loss (excluding stupid shit like diet pills, waist trainers, etc).
  • - Eating fat does not make you fat. Too many calories in relation to your muscle mass and daily activity make you fat.
  • - Organic doesn't mean shit. It's not regulated and it still wouldn't matter if you're eating too many calories.
  • - You don't have to avoid anything as long as you eat like an adult.

Use Alexa for something awesome...like playing hella smooth ass jazz music.


We will be releasing a monthly print newsletter answering all kinds of questions like this on training, nutrition, burning fat, building muscle. It will also contain a new workout program delivered straight to your door each month.

Stay tuned for details. 

Our coaching is really expensive and not everyone can afford it. This will be less than $10/month, so this will be an awesome way for us to share programs and info every month. 

Abe Lincoln's School of Saving Lives

Why is it impossible for us to do the thing that will change our lives?

Yesterday, I spoke with a ridiculously nice guy who wanted to lose weight. Actually, he HAS to lose the weight.

  • 5'11
  •  267 pounds
  • Diabetes
  • High blood pressure
  • High cholesterol
  • Low self esteem ("I hate looking at myself...")
  • 13 year old daughter following in his footsteps

But he walked out unable to  commit.

Despite reading over 500 success stories.

His father weighed 430 pounds and died at 48. This is a man who has every reason to do this program.

Dad died. He's headed down the same path. So is his daughter.

He wanted to...but couldn't.

This is not uncommon. We live in a country that spends over $30 billion a year on fat loss fixes. Yet 7 out of every 10 people are overweight or obese. It doesn't take a genius to realize that something is wrong. All these people have compelling reasons to change. But they can't.

Why?

He doesn't think he can do it. He's never NOT been fat. He's never seen anyone do it sustainably. His family, coworkers, his friends...not a single one is healthy and fit. Not one. 

He's scared of the work. In his head, the work might be impossible (it's not). 

I could see it on his face. He felt uncomfortable being in the environment. Would we welcome him? Would people make fun of him?

San Jose Barbell (aka the Hippopotamus Republic) is the most supportive, encouraging, and positive place you'll ever find. But he doesn't know that. At the end of the day, HE is the one who has to take that leap. But what's he got to lose? 

I offered him some advice from the great Abe Lincoln before he left.

...half finished work generally proves to be labor lost

Most people never COMMIT. They start but never finish. 

ONE day at a time. All the way through. If you don't FINISH, it won't matter.

It's not the years in your life that count. It's the life in your years.

What's the point living to 90 if you're dragging a half-functioning corpse of a body for the majority of it? 

Me? I want to live a VIGOROUS, ACTIVE, POWERFUL, AGRESSIVE life.

For me, for my wife, for my parents, for my future kids.

For my clients, for my friends, for my brothers, my sister.

For you. 

So I can wake up every fucking morning and go to war for YOU.


If you ever need to talk and you feel like your so deep in the hole you don't know if you'll ever get out...email me. 

I'm here for you. You CAN do it.

The Best Fat Loss Articles Of The Week

The most helpful thing we do for is sift through all the absolute garbage peddled by money hungry snakes about fat loss. You have important things to do, you don't have time to figure all that out. Luckily for you, we got your back and stay up late every night to go through it all.

Thus, I bring you the best articles of the week that will help you make more progress in less time. 

The Best Articles and Videos This Week

1. The Real Reason Why Everyone's Fat by Dani Shugart

Not taking responsibility for your life is a sure way to end up like the masses - fat and unhealthy and mean. Yes, you don't have control of certain things...but you have to ignore those and focus on the multitude of things you DO have control over.

2. 7 Dumb Things People Say About Nutrition by TC Luoma

Breaking down stupid things like "I need to detox", "I don't eat things with chemicals" and other common crap.

3. Leangains by Martin Berkhan

This is the GODFATHER of intermittent fasting. He was one of my first major influences in my attempts to get JACKED. He had disappeared for a long time...but now he's back to help you get you lean and mean (and teach you how to eat cheesecake).

4. The Best Fat Loss Advice (video) by Jordan Syatt

My main man Jordan gives you some heat. He's arguably the best fitness professional on the planet because he teaches people how to get ridiculous results while eliminating stress and overwhelm. Oh and he loves Harry Potter, unicorns, and coffee. :)

5. The Top 40 Fitness Professionals by JMax Fitness

Almost all the names on here are approved by me. They missed one guy that should have been on there though ;)


The New Year Transformation 6 Week Challenge is underway and I'm so excited for the new crew to crush it. If you want to be put on the waitlist, send an email to 6week@sanjosebarbell.com telling me why you need to be a part of this.

Also, Physical Culture & Body Sculpting Club is closed for new members until February. 

Their gainz just keep coming. Meer just hit a 225 pound deadlift for reps. He weighs 130 pounds and hasn't lifted before he started working with me. Raquel just hit her 30 pound fat loss milestone and shows no signs of stopping.  If you want to be on the waitlist, let me know.

raquel 6 months.png

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.

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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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