Post Virus Workout

I'm in the final phase of getting my gym together and have been DYING to workout in there!

But I've been sick.

Today is the first day that I can actually do something.

It's important to move, get the blood flowing and this results, I believe, in a speedier recoery.

So, today, in my garage gym:

Warm up (Stick twists, heavy bag)
Skinny bar pull ups
Fat bar pull ups
Muscle up practice (rings)
Olympic lift practices (snatch)
Barbell Lunges (parking lot)
Decompression work (lower back on the GHD)

Expect to be back 100% by end of the weekend.

Go Ravens!

- Scott

PS  Pics and videos coming soon.

Post Cheat Day

If you're trying to lean up for Spring/Summer here in Lago Vista, Texas, the weather has been especially accommodating for you to get outside and walk, jog, run, sprint, etc.

I certainly have been taking advantage of it this week (read my recent blog posts).

When I think of getting lean, I like to break things up into phases.

I've just started phase 1 which is cleaning up my diet post Holidays and post football season.

So phase 1 involves eating 5-6 meals a day, all clean meals except for perhaps dinner.

I like to ease into phase 1.

So far, I've dropped 7 lbs just by getting outside and adding more cardio to my daily routine and by entering phase 1 of my "get leaner" program.

All in less than one week!

The weight loss is mainly water loss (bloat) that has been hanging around as a result of my holiday/NFL football watching nutrition phase.

I've gone from 194lbs since Jan 22nd to 187lbs on Jan 24th.

Lots of water weight and sodium retention.

I had a cheat meal last night (Friday).

After my workout, I came home had a whey protein drink.

60 minutes later, I had a salad with grilled chicken.

Here comes the "Cheat".

I had a piece of red velvet cake and a pint of Blue Bell ice cream.

Ugh.

This morning, I probably gained a few pounds (I don't bother with the scale after a cheat meal).

I drank water, had coffee then did a light workout in my garage gym (pics coming soon) on the concept rower, pull ups, push ups, dips and was done.

I burned around 200 calories and used up some of the excess glycogen (carbs) floating around my system.

Now, as I type this, I'm drinking a ton of water (up to 2 gallons through out the day) and will eat clean for the remainder of the day and until Wednesday of next week.

As mentioned, this is Phase 1 of my program.

Workout was:
2000 meter row
10 wide pull ups
5 parallel pullups
5 fat bar pullups
3 skinny bar pullups
10 dips
10 parallel bar push ups

- Scott

How To Squeeze In A Workout (With A Kids)

Yesterday, the weather was beautiful out here on the Northshore of Lake Travis (Lago Vista, Texas).

I wanted to squeeze in a workout, so I took my 4 year old and 3 month old outside for a walk.

The 3 month old fell asleep in his stroller within just a few minutes and the 4 year old had fun riding his bike around the driveway.

So I hopped on my concept 2 rower and did 10 minutes of rowing - interval style.

Then I grabbed some dumbbells, repped out some shoulder exercises and finished on the GHR (glute ham raise).

This was about 15 minutes of exercise and added up to around 200 calories.

Mission accomplished.

- Scott

Feedback Always Welcome!

"Thanks for doing the nutritional challenge. I needed it to get on
track.

I don't have a hard time losing weight when I am focused and it
gave me just the right push to get on track again.

I think I've lost 8lbs so far and I KNOW I've gained muscle.

A few people have told me they see it so I feel good about it all.

Your bootcamp has been a life changer for me. See you on Monday!"

K.S./Cedar Park, Texas

Simplicity And Courage

It's an interesting time to be part of "the new fitness movement."

Every time I turn around there is a new workout program to try (P90X, Insanity, HIIT (high intensity interval training, etc).

There's a new piece of equipment to try (TRX, perfect pushups, ab machine, etc).

There's a new fitness celebrity DVD to buy (Jillian Michaels, etc).

And while all of this makes the fitness industry interesting and exciting, it's easy to get overwhelmed and confused.

So stop.

Take a moment.

And ask yourself this question.

Do I really need to pay attention to all of these new DVDs, training programs, and new pieces of equipment?

The answer?

Probably not.

As I review my training over the years - since 1985 - I realize that the best physical gains (and mental gains) came when I used Simplicity and Courage.

"The high tech crowd will never admit it, but it takes COURAGE to train on basic exercises (barbells and dumbbells) and simple workouts.

Why does it take courage to train simple, basic and old-fashioned?

Because it forces a man or a woman to admit that there are no secret formulas, no magic answers and no pseudo scientific solutions and  that nothing matters other than the amount of effort one puts into ones training.

A lot of people are AFRAID to put forth that effort.

It's far easier to to tell oneself that the reason I lack the body that I want is because there is some secret looming out there on the horizon.

And perhaps I'll discover that secret in the next fitness DVD, new piece of equipment or new training program." (paraphrased from "Strength, Muscle and Power" by Brooks Kubik)

Bottom line.

Keep your training program SIMPLE.

Use basic exercises like squats, deadlifts (yes, women too) and pull ups.

Erin R. getting intense

Add resistance to the bar.

Use heavier dumbbells.

Use courage.

Simplicity and courage are all you need.

This is how we train at FullForceFitness.

Dawn S climbing the rope

We use simple basic exercises in a fun, friendly supportive environment.

We lift, we pull, we sprint, we run, we punch, we kick, we jump, we crawl and then we stretch.

It's fast paced.

And it burns tons of calories.

Session 63 starts on March 28th 2011.

Check it out at www.fullforcefitness.net

STRENGTH, MUSCLE AND POWER.

Get in shape with us in 2011!

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Scott York's FullForceFitness Overcoming Food Cravings

How Important Are Calories When Trying To Get Lean?

By Chris Aceto

Q) In terms of getting lean, how important is counting calories?

A) I'll get right to the point. A lot of nutritionists still stick exclusively with calories as the one and only factor that determines a person's ability to gain fat or lose fat. They conceptualize or water-down the fat burning process to a simple math equation. I like to kid and say "That's why a lot of math teachers are fat." In other words, while mathematics are clean and concise measuring tools, when it comes to fat loss, they don't always work. Let me explain a bit more.

Years ago, when I was studying nutrition in college, all the teachers used the energy balance theory in explaining how the body adds or drops body fat. The energy balance equation holds that getting lean is nothing more than a math equation. There are "calories in" from the food we eat on one side of the equation and "calories out" (burned up) on the other side of the equation; sort of like a scale in perfect balance. The overwhelming belief then is that a person only has to create a calorie imbalance by eating fewer calories and the result will be non-stop fat loss. See the math? "If you eat 2000 calories but your body burns 2700 calories, then you'll lose body fat." But, is this really how it works?  Absolutely not; there's more to it. In addition to calories, hormones play a monumental role in regulating fat loss. There are fat-storing hormones and fat-burning hormones. In general, when you eat fewer calories than the body burns, the body will release a greater amount of fat-burning hormones. And, if you eat more calories than the body burns, the body will release more fat-storing hormones. However, with prolonged dieting, the body sometimes changes its mind and actually stops releasing fat burning hormones even when calories remain low. At that point, the math no longer works.  Additionally, there are many other factors that determine whether you'll produce fat-storing or fat-burning hormones. The types of calories you eat-carbs, protein, or fat-- affects fat-storing and fat-burning hormones, as well. In general, carbs tend to release fat-storing hormones while protein tends to release fat-burning hormones. Dietary fat can do both depending on what sources you consume. It can increase fat-storing hormones or increase fat-burning ones.

Meal frequency (how many times a day you eat), protein intake in relation to carbohydrates, the time of day you exercise, the type of meal you eat before and after exercise, and supplements all influence whether you will release fat-storing or fat-burning hormones. All these factors tend to make the calorie balance theory somewhat obsolete. At the very least, you cannot expect to follow the calorie balance theory exclusively and burn away as much fat as you want. You have to gain control of your hormones.

I'll outline how the above factors play a role in skewing the calorie balance theory.

(1) Carbohydrates
Carbs release insulin, which is a potent fat storing hormone. Insulin drives carbohydrates (glucose) into fat cells causing the body to accumulate body fat.   Hormonally, carbs are a fat-storing food.

(2) Protein

Protein increases thermogenesis; heat production. In short, when you eat protein, the body experiences a mild increase in body temperature. As body temperature rises even slightly, calorie burning rises. The result is that when you eat protein, your metabolism actually increases. Protein also influences thyroid levels so it can definitely be considered a "fat-burning" food.

(3) Ratio of Carbs to Protein.

If fat-burning is your goal, then no meal should contain radically more carbs then protein. Why? The carbs override the fat burning and thermogenic boost associated with protein. So, if you eat 3 cups of rice and a small chicken breast yielding 800 calories or 2 cups of rice and 2 chicken breasts also yielding 800 calories, you can expect greater fat storing effects when the meal is higher in carbs then closer to a 50-50 balance of carbs to protein.

(4) Meal Frequency

This one is huge. If you want to lose bodyfat, eat 6 times a day. First, every time you eat, you experience a small increase in metabolic rate just by virtue of a greater thermogenic effect. Second, smaller meals suppress the release of cortisol, a hormone that decreases testosterone levels.  Maintaining a higher testosterone level helps support fat-burning hormones. Finally, multiple meals keeps blood sugar - the amount of digested carbohydrates floating around in the blood - stable. Stable sugar levels, in turn, tend to keep fat-storing insulin in a neutral state.

(5) Pre-Training Food

If you're going to hit the weights, stick with low glycemic carbs-- oatmeal, cream of rye cereal, yams and buckwheat noodles- in the meal prior to training. These carbs digest slower which keeps insulin levels lower.  Lower insulin levels before training allow the body to tap fatty acids from body fat as a back-up fuel source to muscle glycogen.



(6) Post-Training Food

Here's where you need to eat. You should eat a higher protein and carb intake (from mostly high glycemic carbs) post-workout because it speeds growth and recovery.  After training, you want insulin levels to rise (not explode!) because it's at this point that the body enters a serious rebuilding mode.  Insulin under normal circumstances can store body fat; however, post-workout it kick-starts the rebuilding process, exclusively. That means no fat storage. You see, insulin is both a fat-storing hormone and muscle-potentiating hormone. Here's the catch; higher insulin levels after training is desirable. It causes growth without stimulating fat storage. That being said, a lot of bodybuilders eat a silly amount of carbs post-training which simply kicks up fat storage. There's a happy medium here. You need the insulin to kick start recovery but "shoot for the clouds not the moon".

(7) Night-time Eating

When you sleep the body releases growth hormone, which not only helps rebuild muscle but also increases fat burning. However, when you eat a lot of carbs just prior to bed, the body's natural GH release tends to get suppressed. Stick with protein-- chicken, turkey, lean beef, egg whites and fish-- at night and add some low calorie vegetables to them. That will keep your carb intake under control allowing for maximal GH release to occur.

(8) Pre-cardio

Cardio burns fat by dragging fatty acids out of fat cells and burning them within the muscles in small areas called the mitochondria. Cardio also causes changes in the body that favor fat burning; greater total calorie expenditure and an increase in fat-burning hormones. Eating before cardio can put a damper on that hormonal shift. In other words, when you eat before cardio-- especially carbs-you'll experience a smaller increase in fat burning hormones which translates into less fat loss. That's why you should do cardio on an empty stomach. Or, at the very least, don't eat any carbs. You can probably get away with a small protein snack since that won't alter the beneficial  hormonal change brought on by cardio exercise.

Scott York's "Lunch with Scott" part 1

3 Fitness Myths Debunked (video)

Words From Jack Lalanne

It's very easy to rationalize, however, and say, "What the hell. I didn't get enough sleep" or "I'm too busy" or "I've got this little ache or pain." That's all bullcrap. You do it. It's tough. It's hard. I'd rather take a beating sometimes than get in that gym every morning. Anyone who gets up that early and says he likes it is a goddamned liar. The only good thing about it is that when I'm finished, I look at myself in the mirror and say, "Jack, you've done it again!" I've won another battle over myself, and that's what it's all about: conquering me. If I didn't do it, I'd be lying to myself. If I lie to me, I lie to you and wreck everything that Jack LaLanne stands for. If I'm not an example of my philosophy, it sure isn't going to turn anyone else on. - Jack LaLanne

No B.S. Fitness

A lot of fitness programs promise the moon.

With very little effort on your part.

But  deep down you know that there is only 1 way to reach your fitness goals.

Radical change.

Change makes a lot of us instantly reject the idea.

Change makes us uncomfortable.

We'd rather simply ignore the fact that we need to change our habits in order to obtain good health and fitness.

But with change, comes self discovery.

Enlightenment.

And success.

But the process usually begins with some sort of discomfort.

Perhaps waking up at 5am to make the 5:45am FullForceFitness class.

Perhaps staying consistent with your nutritional program.

But beyond that initial discomfort comes success.

And that success is a valuable gift.

More valuable than sleeping in.

More valuable than the dessert or cheeseburger and fries.

Don't miss out on an incredible opportunity to transform your life through fitness.

Experiment with your life.

Wake up earlier.

Go to bed earlier.

Just start an exercise program right now.

RIGHT NOW.

Do some light stretching for 3 - 5 minutes.

Then knock out 10 push ups, 10 squats and 10 Burpees.

Congratulations - you just finished your first workout.

Tomorrow do 11 push ups, 11 squats and 11 burpees.

Then do 12 push ups, 12 squats and 12 burpees.

Keep going until the end of February.

Take 1 day off per week from this program.

At the end of February, you'll be amazed at what you've accomplished if you've been consistent with this program and with your nutrition.

Post your results here and let me know how you did.


Just Start Right Now!  (and hold the B.S.)

note - always get your physicians approval before starting an exercise program.

Google push up, squat and burpee if you're not sure how to perform these exercises.

Check out http://www.fullforcefitness.net for an elite workout program surrounded by incredibly motivated, supportive people of all types.

Have a great day!

Scott York

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Weight loss after 40

Pretty good article about sensible weight loss after 40:

http://www.caring.com/articles/weight-loss-after-40

FullForce Approved!

Drive

“A man can be as great as he wants to be. If you believe in yourself and have the courage, the determination, the dedication, the competitive drive and if you are willing to sacrifice the little things in life and pay the price for the things that are worthwhile, it can be done.”

–Vince Lombardi

Mindful vs Mindless Holiday Eating

I like to eat just like the next person.

Especially during the Holidays.

There's food all around, Holiday movies to watch, football games to get lost in, long lost relatives to visit with and children to make cookies with.

But...

The excess calories add up fast, don't they?

It's called "mindless eating".

So here are 3 tips to help you keep your weight in check during the "most wonderful time of the year"!

1) Stick to a schedule.

If you overeat the evening before, don't say to yourself that you'll fast all day to make up for it.

It probably won't work.

You'll just find a reason to do the same thing again in the evening when the food and drink start appearing.

So stick to a schedule.

Eat a light breakfast (I have slow digesting oats, flax seed, irish oats mixed together).

2 - 3 hours later eat some protein (I have egg whites with a couple of egg yolks).

2-3 hours later eat your next meal (and repeat until 8pm or so).

2) Drink lots of water.

You've probably heard this one before and it's true.

Set out a big container of water and try to drink all of it throughout the day until it's empty.

I use a 1 gallon container.

note - don't drink too much liquid during your meals so you don't interfere with the digestive process.

3) Exercise

Do something. Play with the kids. Take a walk before breakfast. Go to the gym and run on the treadmill.

Go to boot camp class.

Do "every minute on the minute" (workout you can do at home).



By following these 3 tips, you'll feel great throughout the Holidays while you enjoy eating a little more than you normally might.

A fitness lifestyle is not about refraining from food and drink.

It's about making smart decisions, having a plan, acting on those plans and feeling great!

FullForceFitness has morphed into a blend of strength, cardio and mma style workouts.

The average participant shows up on time, ready to go, doesn't complain and knows that a war of wills is going to take place for about 45 minutes each training day.

There's just no other way.

Simple.

Effective.

Addicting.

FullForceFitness

Discipline

"Self-respect is the fruit of discipline; and the sense of dignity grows with the ability to say no to oneself."
-- Abraham Joshua Heschel,

Faith and Belief

“Keep your dreams alive. Understand to achieve anything requires faith and belief in yourself, vision, hard work, determination, and dedication. Remember all things are possible for those who believe.”

– Gail Devers

Thoughts For The Week

You have to expect things of yourself before you can do them. -Michael Jordan

----

The main thing is to care. Care very hard, even if it is only a game you are playing. Billie Jean King

Muscle UP

FullForceFitness Michael Ferguson (wearing the FullForceFitness Black Shirt) working the "muscle up" on the rings this morning at FullForceFitness.

We did tire flips, plank in/outs, ring climbers, DB get ups, the burn machine and a lot of other stuff you'll never do at the big box gyms!

Join us!

2nd Place? Not A Chance...

Is 2nd place good enough for you?