Three Reasons for MAT™ for the Aging Individual

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Three reasons why you should consider checking out Muscle Activation Techniques™:

1. You want to keep your quality of life as high as you can.

1. You want to continue to live independently for as long as you can.

1. You want to feel more stable during your daily activities.

Do any of these sound like something you want?

Interested in finding out more?  Check out the Muscle Activation Techniques™ page!

Interested in setting up an assessment or discussing this subject further?  E-mail Charlie at charlie@selfmadefitness.com!

Your body.  Your training.

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The 4-Hour Chef

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"I know Kung Fu." -Neo,

"Show me." -Morpheus, The Matrix

If you are not familiar with the scene the above quote is from, the main character, Neo, has a Kung Fu program downloaded into his brain from a computer. In an instant, he goes from being clueless to knowing everything he needs. While this is clearly impossible by today's standards, understanding how the human brain works and learns new information is showing promise that it could someday be a reality. After all, we now have the ability to do things today that once seemed, and might even still seem impossible. For instance, if I said you could become fluent in a foreign language in 8-12 weeks, practicing only 20 minutes a day, would you believe me? What about being able to memorize 50 digit numbers after only hearing it once with just 3 weeks of practice? Or that you can triple your reading speed in only 20 minutes, become a master chef in 48 hours, double your income in 8 weeks, or achieve any other goal you set for yourself faster than you have ever thought possible.

This month's book review is on Tim Ferriss' The 4-Hour Chef. Ferriss, a self-described 'human guinea pig' is known for pushing the limits on what humans are able to achieve with the least amount of effort. Following Pareto's Law (the 80/20 principle), Ferriss argues that 80% or more of someone's results can be achieved with 20% or less of their efforts and actions. Using this 'minimal effective dose' (MED), he has been able to get rapid results in the areas of business, physical performance and appearance alteration, and, as described in his most recent book, becoming world-class in new skills, such as cooking. He is the author of two other New York Times bestsellers, The Four Hour Workweek and The Four Hour Body.

Despite its title, The Four Hour Chef is not exclusively about cooking. The book, in its entirety, puts greater emphasis on a relatively new field known as 'meta-learning'. In other words, it teaches HOW to learn, rather than WHAT to learn. For me, this was a concept I had never spent much time considering. School had always shown me what I needed to learn, (i.e. history, math, science, English, writing, etc), but not always the best ways to learn them. There were no courses on memory, speed-reading, or critical thinking. Therefore, I, like many of my peers, had to figure out how to learn things on my own, which, at the time, was primarily through repetition.

Cooking just happens to be the medium of choice Ferriss uses to demonstrate the importance of method when attempting to learn something new. The thought processes described in the book could be used to become world-class in any new skill. I recommend this book for anyone looking to learn a new skill, especially cooking.

Interested in learning any of the seemingly impossible feats listed above? Be sure to check out www.mybetterlearning.com for video demonstrations of these and more! (Website is currently under construction. We will send a notice when it is up and running).

Enjoy this review?  Get a copy of The 4-Hour Chef in the Self Made® Book Store!

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My New Experiment

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Okay so here's my new idea:

• My understanding of physiology and how it relates to exercise is poor.
• My understanding of force and mechanics and how they relate to exercise and motion is better than my understanding of physiology.
• Most exercise programs found online and in books and magazines are promoted because of the alleged physiological adaptations/body composition changes that are created when somebody follows them (gain muscle, lose fat, etc).
• Most exercise programs tend to stick to dumbbell this and barbell that with some kettle bell sprinkled in.  From a mechanics and force perspective, this often presents similar challenges in regards to where the movement is most difficult and where it is easiest to perform in the range, despite the variations in exercises.  Additionally, there can be other issues regarding whether someone's body can actually handle any/all of the jumping/lunging/hopping/etc that may be prescribed.

So, in light of all this, I'm going to follow the framework and general themes (the conditions) of some of programs that are more interesting to me, but alter the mechanics of the exercises.

For example, if a program calls for "Barbell Rows x 5", I'll perform some type of rowing exercise for about 5 or so reps but use a machine or cables or something other than a barbell in order to provide a more appropriate challenge throughout a greater portion of the range of motion performed instead of at the very top of rep.

Also, if a program calls for "Plyo Pushups" I can tell you right now my shoulders will not be happy.  So, I will instead substitute that request for something like faster presses on a Keiser or with tubing.

I'll try to keep any specified rest times the same as what the program calls for and stick to the general reps, sets, and relative intensity prescribed.

Since most programs hardly ever specify why they are actually wanting you to do an exercise (what the specific goal is) or how to do it (what they want you thinking about, how they want your pushing/pulling/etc), I will take the liberty of deciding this for myself.  My guess is most programs are prescribing movements to create sensations and adaptations in the tissues that are causing the motion as opposed to the tissues that are holding other parts still, so that is often where my focus will be.

Also, if for some reason the prescribed theme of the program for a specific day just isn't working for my body that day, adjustments will be made to make that day's workout more appropriate.

If all goes well, I'll get some cool body composition results without beating up my structure and not wasting the majority of my movements with little to no challenge.

I'll probably be discussing the adaptations that occurred after completing different programs or anything I'm noticing throughout, but no, there will not be any before and after pictures posted.  Nobody wants to see that.

Your body.  Your training.

Want to follow right along with me as I go through this process?  Follow me on Twitter at @CharlieCates!

Want to use this article in your blog, newsletter, or other platform?  You may, but be sure to include all of the biographical info found in the yellow box below!

Three Reasons for MAT™ for the Performance-Focused Individual

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Three reasons why you should consider checking out Muscle Activation Techniques™:

1. You want to identify your "weak links" that may be holding you back.
2. You want to do your best to prevent injuries.
3. You want to make sure you are able to use as much of your muscle as you can.

Do any of these sound like something you want?

Interested in finding out more?  Check out theMuscle Activation Techniques™ page!

Interested in setting up an assessment or discussing this subject further?  E-mail Charlie at charlie@selfmadefitness.com!

Your body.  Your training.

Like this post?  Drop a comment below and "Like" Self Made® on Facebook!

Want to use this article in your blog, newsletter, or other platform?  You may, but be sure to include all of the biographical info found in the yellow box below!

Turning Fear Into Fuel

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"I cannot resign myself to the notion that I will have spent time on this earth with never having done anything to actually come alive--out of fear." -- Jonathan Fields

http://www.youtube.com/embed/pkFRwhJEOos 

What do you want in this life?  What do you want to do?  What do you want to experience?  What kind of impact do you want to make?  What kind of legacy do you want to leave?

Think about these questions, and then use your answer to answer the following:

1. What if you fail, and recover?
2. What if you do nothing?
3. What if you succeed?

"Remembering that you are going to die is the best way I know to avoid the trap of thinking you have something to lose.  You are already naked.  There is no reason not to follow your heart." -- Steve Jobs

"Life is either a daring adventure, or nothing." -- Helen Keller

Be Great.

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Strengths Finder 2.0

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“At work, I have the opportunity to do what I do best every day.” –‘Strongly Agreed’ to by only 1/3 of the 10 million Gallup surveyed people worldwide on the topic of employee engagement.

The story of Rudy, a 23 year old football die-hard, tirelessly working to achieve his dream of gaining admission into Notre Dame and having a chance to play for the Fighting Irish football team, is a heartwarming tale of the underdog beating the odds by making up for his lack of talent with heart and hard work. While the film is inspirational, the overarching principle that “you can be anything you want to be, if you just try hard enough,” is covering up the underlying problem that, as potential is concerned, Rudy was completely ‘misdirected’. On a larger scale, many students and workers are required to spend hours and hours working to develop skills that they have no interest or natural ability in and, therefore, will never become very good at, meanwhile, losing valuable time, opportunity, and energy that could be spent developing there true talents and interests.

This month’s book review is on Tom Rath’s Strengths Finder 2.0. Rath, leader of the workplace consulting company Gallup, has sold more than 4 million copies of his books, making him one of the most influential authors of the last decade. Strengths Finder 2.0 is all about figuring out which five of 34 possible dimensions people have the greatest natural ability in and, as a result, have the highest potential for success. The benefits of learning and understanding this information are perhaps limited only by the imagination of those using it. Employers will have a method of checking workers’ compatibility for a position and will be better able to predict long-term success. Employees will have a better opportunity to find a job they both excel in and enjoy performing. Students will have clearer guidance down educational paths that fit their strengths, while teachers and parents will be able to provide more informed support.

With an estimated 70 percent of people not working in their strengths zone there is definitely a great need to read this book and take this test. These people are six times less likely to be engaged in their job. “So why isn’t everyone living life with a strengths approach? One big problem is that most people are either unaware of, or unable to describe, their own strengths . . . or the strengths of the people around them” (Rath, 13).

I recommend this book for anyone looking for guidance figuring out and verbalizing their strengths, anyone struggling to find a career they are truly passionate about, and anyone interested in a tool to help take their business, relationships, or life to a higher level.

Enjoy this review?  Get a copy of Strengths Finder 2.0 in the Self Made® Book Store!

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TRX Suspended Rows

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There are a lot of unjustified myths and magic surrounding the TRX.  Despite all of this nonsense, I think one movement that it actually creates a decent resistance profile for is what is commonly referred to as "TRX Suspended Rows".

http://www.youtube.com/embed/T1LmbIL6a9U

Impeccable control displayed above.  Classic Charlie.

Okay, back to the story.

Relative to other popular forms of pulling exercises, such as single arm dumbbell rows and various versions of pull-ups, using this tool for rowing may be more mechanically advantageous for appropriately challenging a pulling movement over a relatively larger range of motion (depending on what kind of challenge you are wanting to create within the exercise).

Because you are pulling yourself towards an upright position from a more horizontal position, the percentage of your body weight that you have to pull decreases as you move from the starting position towards to the top of the rep.  Additionally, as you perform this motion, the mechanical efficiency of the resistance at creating rotation around your joints--and subsequently challenging your muscles--increases, while at the same time the ability of your muscles to generate tension and overcome the resistance decreases (due to the shortening of the muscle fibers).

**Side note:  You also may run into a situation where your hands are closer together when your body is more horizontal and farther apart when your body is more vertical.  This would mean instead of pulling straight back, you are pulling back and out, which is going to be a less efficient way to pull yourself up.  Also, it is potentially different than the other examples given of the dumbbell row and pull-up, so for this post we are going to say that the distance between your hands does not change throughout the motion.

What this means is, as you pull yourself upwards throughout the range, the resistance force is becoming better at challenging you while you are becoming worse at overcoming it, similar to the dumbbell row and the pull-up.  However, the cool thing about the TRX version of a row is a that you will be having to pull less and less of your body weight as you pull yourself up, which makes for a more favorable scenario if you are looking to challenge a larger range of motion while performing what is traditionally labeled as a row.

There are obviously limitations to this tool as far as being able to load the motion appropriately while still getting the desired drop off in challenge throughout the range, but for all of you who are gung-ho about the TRX, this exercise can actually be fairly favorable from the perspective of trying to adequately challenge your tissue throughout a larger range of motion.

And if you are not gung-ho about the TRX or are indifferent towards which tool you use to challenge tissue with but still want this kind of drop off as you pull, check out the Nautilus Nitro™ Compound Row.  The presented challenge can be seen in the video below, as discussed by some guy with weird facial hair.

http://www.youtube.com/embed/k1Jbt7LgCcI

Questions?  Drop a comment below or take RTS™!

Your body.  Your training.

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Three Reasons for MAT™ for the Relatively Inactive Individual

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Three reasons why you should consider checking out Muscle Activation Techniques™:

Image courtesy of intellasia.net

1. You are interested in keeping your body working as well as it can.
2. You want to be able to perform your daily activities better.
3. You are interested in starting exercise and want to make sure your body is ready.

Do any of these sound like something you want?

Interested in finding out more?  Check out the Muscle Activation Techniques™ page.

Inter­ested in set­ting up an assess­ment time or dis­cussing this sub­ject fur­ther? E-mail Char­lie at charlie@selfmadefitness.com.

Your body.  Your training.

Want to use this article in your blog, newsletter, or other platform?  You may, but be sure to include all of the biographical information found in the yellow box below!

Axes of the Foot: TC and ST

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In conjunction with our study group at Precision Human Performance diving into the axes of the foot yesterday, I thought I'd post a brief re-view of part of what we discussed.

Super Brain

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The world is only what you perceive it to be. Everyone could see it differently. You could live in other people’s world or live in your own. Say, “This is my world. I live in my world. I choose how to perceive it. No one can change that unless I let them.” Then choose to live it. Change the way you see everything. Believe it is your world and whatever you want to happen, will happen for you if you let it. When things are not going right, or you need to refocus, just remind yourself that it is your world. Remind yourself it is your world, and no one else’s. If you want the world to be kind and loving, choose to see it that way. Cut out everything that does not reinforce that. Live like it’s your life. Be thankful for everyday. Be thankful for everyday living in your world.

This month’s book review is on Deepak Chopra and Rudolph Tanzi’s Super Brain: Unleashing the Explosive Power of Your Mind to Maximize Health, Happiness, and Spiritual Well-Being.  Chopra is a medical doctor with training in internal medicine and endocrinology, a senior scientist at the Gallup organization, and author of multiple New York Times bestselling books. Tanzi is a professor of neurology at Harvard Medical School, as well as the director of the Genetics and Aging Research Unit at Massachusetts General Hospital, and heads the Alzheimer’s Genome Project. Together they have combined their expertise to create a comprehensible and complete guide for evolving the ordinary “baseline brain” into the extraordinary “super brain”.

As stated on Wikipedia, “Neuroplasticity refers to changes in neural pathways and synapses, which are due to changes in behavior, environment and neural processes, as well as changes resulting from bodily injury.” This means that our brains have the ability to change and develop over time, either growing stronger and more powerful, or becoming slower and more ‘forgetful’. However, we are also able to choose which of these paths we take. Consistently challenging the brain by learning a variety of new things, performing routine tasks in a non-habitual way, thinking critically, and not always relying on memory crutches (such as lists, GPS’s, and cell phones), will encourage its growth and development throughout life, essentially dramatically slowing down or even preventing age related decline in mental capacity.

Obtaining “super brain” is dependent upon building the connection between the mind and the brain, appreciating the brain’s power and requiring the mind to use it to its full potential. In addition, it includes understanding the connection and the extent to which they affect one another. The end goal being the appropriate balance of the two: advancing one’s mental capacity while achieving enlightenment and discovering an improved perception of reality.

I recommend this book for people interested in learning more about the relationship between the mind and brain, as well as anyone with the desire to strengthen the two and achieve “super brain”.

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"Real" Weight

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I can remember back in high school using the Bowflex in my parents' basement as my form of resistance training and coaches telling me that I'd never get stronger using it because it wasn't "real" weight.  In their head, they were thinking of something mass-based like dumbbells or barbells as constituting "real" weight and that is what they thought I needed to use in order to get stronger.  I couldn't understand why, though.

Three Reasons for MAT™ for the Relatively Active Individual

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Three reasons why you should consider checking out Muscle Activation Techniques™:

1. You want to continue to do what you enjoy doing for years to come.
2. You don't want to feel like older age is limiting your ability to be active.
3. You want a more specific idea of how to exercise to improve your "weak links".

Do any of these sound like something you want?

Interested in finding out more?  Check out the Muscle Activation Techniques™ page.

Inter­ested in set­ting up an assess­ment time or dis­cussing this sub­ject fur­ther? E-mail Char­lie at charlie@selfmadefitness.com.

Your body.  Your training.

Want to use this article in your blog, newsletter, or other platform?  You may, but be sure to include all of the biographical information found in the yellow box below!