What Time Of the Day Should I Train?

When Should I Train??

images

Unless you’re in an organized sport where your training time is predicated upon the sports coach, you have to decide what time you are going to get yourself up to go to the gym. Should it be first thing in the morning or before I go to sleep? Should it be during my lunch break? These may be questions that you ask yourself. But after considering your job, your perceived free time, or your spouse’s schedule, your training goal can be the key that helps you make your final decision. How your body reacts to training times can greatly increase the training effect of your workout program. With this increased knowledge you’ll be equipped to get the most from your training program.

Gaining Muscle

In order for you to gain muscle, you will need compound exercises at a high volume. In order for you to perform this work, you will need to be in a slight calorie surplus to give the body the nutrients necessary to build new muscle tissue while keeping fat at bay.  The time you train can further enhance this effect by supporting your training with the fuel it needs to do more work in the weight room. By choosing to train mid-day or late afternoon, you can assure that you have eaten enough meals to properly fuel the body to train while blunting the spillover effect of training too early. If you train at a high level early in the day then begin to eat, the exercise post oxygen consumption (known as EPOC) will go into effect. This just means that you will have an elevated heart rate all day to the body’s response to repair itself. This could mean that with a higher metabolism you could be spinning your wheels by burning more calories than you are taking in, which would put you in a caloric deficit. Simply put you could be actually losing fat when your goal is to be in a muscle building phase.

Take heed that you want the body to use all of the calories for the surplus that it needs to build muscle. One may not see a problem from training in the morning but take remember that by just continuing to eat more can cause your body to start gaining fat at an accelerated rate, fat that you would then spend months to get off again which could also sacrifice the muscle that you worked so hard to get

Losing Fat

Contrary to gaining muscle, you want to preserve the muscle that you already have while trying to lose as much fat as possible. This is where early morning or even fasted training could be most useful. When you sleep your body is in a fasted state and this is where fat is most vulnerable. When the body senses hunger it releases enzymes that tell you to fuel yourself. If the neural response to eating is not met by actual food from the outside environment, then the body will use its own stores (fat) to keep the body from going into starvation.

When you awaken in the morning on an empty stomach your body is in full gear burning fat. So by training first thing in the morning you can aid in the reduction of fat by making sure the calories you burn from your training session are used to burn fat, not help in the digestion of food from all day. Since caloric intake is the main basis of fat loss, all calories burned should be dedicated to fat loss. Of course, you would use a leucine-rich supplement such as SciVation ‘Quake’ to protect your muscle while training fasted, The EPOC effect will also help by burning more calories, granted you take care of your end of the deal by eating to your specified caloric deficit.

As long as you’re in a surplus to gain muscle, a deficit to burn fat, and you train hard the time of the that you train is not the most important factor. But this advice could be the icing on your cake of achieving your specific training goal.

 

Is Your Training Functional??

Is My Training Functional? 

What is functional training?

· Simple. Training that makes sense.
 

How to Make Your Training Functional (Applicable to Sport)

· The demands of sport require your athlete to move fast and make quick decisions.

o Your lifts/training should compliment those demands in their respective sport.

 

Example:

 

Soccer players are continuously accelerating/decelerating with quick bursts of speed in various planes of motion. Although, they may attain a total volume of 5-6 miles or running, it is broken down into a series of sprints.

 

When designing your training with an athlete that has these demands; make this a top priority in your programming. Create circuits that will train the athlete anaerobically with high intensities for short time durations and short rests that will in turn train them aerobically as well. In essence, you have specified the immediate demands of the sport (quick bursts and responding rapidly) and trained them to handle the aerobic demands (running for miles).

 

If you are new to fitness and sport performance, HIIT style training is a great place to start in learning ways to develop programs to fit the sport demands of your athlete. However, to my experienced sport performance professionals this is simply sprint/interval training, a long trusted art form that appears to be making a major comeback in the development of our athletes.

 

Remember this, if you train slow, you play slow. It is as simple as that.

 

Kyle Stevenson, USAW is a national championship high jump coach and  the head speed and movement specialist at SWXLLER. If you would like more detailed information on this topic, feel free to email  Koach Kyle at ksteve15@gmail.com.

Stay Patient! What You Need to Know about Training

0b23377c3cce2cba76d1e4a26706f6ef

The quick fix.

This phase has been the death of dreams for millions of people who seek out to live a healthier lifestyle. The Guru’s have their say, the local guy in the gym, and even your coaches have their philosophy if you ask them. However there is one word that is really one of the true secrets to overall health and fitness. That word is

PATIENCE!!!

Man! This is a concept that you have to understand. Whether you are looking to make the varsity team, competing for you first show, or getting ready to slay the beach, patience is a virtue that people of this generation have to take to heart. When it comes to nutrition, training, and the mindset behind it all, you have to let time do the work for you. There is a saying that time will pass, but what you DO WITH THAT TIME is what will ultimately make the difference.

Think about it like this: You know when you are passing a construction site? Ever notice that although you are not really paying attention a building is being built everyday? Eventually there will be a new apartment complex or school erected that will probably last for many years to come. The building took months, even years to build but overtime a beautiful structure was created. Alternatively, ever been too eager to build that desk from IKEA only for it fall apart because you missed a step? The same process happens for your body! Time will pass, but you have to be patient to do the things necessary within that time to achieve the results you want. This is the reason diets don’t work, running yourself into the ground doesn’t work, and going from extreme bootcamp to another doesn’t work. When you are patient however you have the confidence to know that you are building your own personal villa on prized beach front property. If you were an architect you would take your time to have your construction team build your vision to perfection right? Just something to think about.

Patience, yes it sucks I know. However when you are consistent and practice patience your results will come and they will LAST!!

 

~Swxller

Consistency

The world of fitness is booming right now and the supplement industry is taking in billions of dollars each year. Using our “get results fast” mentality, many companies can lay claims to products that will “shrink your waist in a week” or have you “jacked with tons of muscle” in no time. Well those claims are most likely false and very damaging to the human psyche. However I like to say to hate the game and not the player. In a capatalistic society people are out to make money. Period. It is your repaonisbility to sift through the nonsense to learn the true secret to getting the body that you desire.

That secret my friends is CONSISTENCY. No pill, program, or new exercise technique stands a chance of you are not consistent with your approach to training. How you eat, train, sleep, and supplement (there’s a reason why supplementation is last) will always reveal itself with your health an appearance. Just as swiping your hand over a flame won’t burn you, one intense workout every blue moon won’t make a dent into your fitness goals. Consistent effort over time will produce the biggest results. So before you blow your money on the lasted “miracle product” or spend all of your time reading blogs to make the perfect program, ask yourself: how consistent have I been in the basics??
Just a thought 

Why You Are Not Making Progress

“Im going to go dum hard in the gym today!”

Oh yea I’ll meet you all for drinks!!

“Gym smash when I get off from work!”

Taco Tuesdays??? Im there!!

 

Does this sound like a pattern?? Well if you fit into this category there may be a correlation between your vision of yourself and the actual progress that you have from the gym. I have stressed this time and time again, but there is no quick fix to getting in shape. All the money that you spend for tea’s, wraps, waist trainers, super pump xxl, etc. are leading you astray from the true path of body transformation. What ever plan, rep scheme, or exercise Kool-Aid you chose to drink from, make sure that you are : C O N S I T E N T

Yes, consistency is the key to change you body. This means the consistency to EAT CORRECTLY and train. Have you ever heard of the compound effect from Darrin Hardy? Well simply put, the compound effect states that small changes implemented everyday produce amazing results. So as an example, lets say you want to save 10 dollars a day for an entire year. Staying true to that goal you would have $3650 dollars which could be used for a crazy nice trip somewhere. However let’s say you have the same goal but you have to get that chipotle that day…. then you have to pay parking for that event you just hAVE TO GO TO… then you have to take shots because your friend just finished exams… get my drift? This behavior is what most people do with there training. It is the same as filling a bucket with a hole in it. If you have a fitness goal have the discipline to stay committed for the long haul. The people that you see as motivation are doing just that. There is no secret to this. You must stay focused, sacrifice for the short term to get the body that you want.

3 Reasons Why You Are Missing This Exercise

When training it is the simplest of exercises that produce the best results. Sadly, so many people are caught in the web of misinformation, doing all types of variations of made up exercises that produces no adaptation on the body. If you are new to lifting it is imperative that you build a proper foundation regardless of your training goal. So yes I know you are waiting to know what this magical simple exercise is right? Read on to find out!

Im Only Making One Trip to Carry These Groceries 

Groceries.png

You ever wonder why when you pull this extreme feat of laziness, that you feel extremely winded? Well what you are doing is actually an exercise called the farmers walk. Farmers walks were originally thought of as a strict strongman event lift  and became a staple in the worlds strongman completion in 1983. Although farmers walks are one of the most functional exercise around, so many people neglect this simple exercise.So why is an exercise so basic and so effective at burning fat and gaining muscle rarely seen in gyms today?

1.Farmers walks strengthens your “pillar

When performing the farmer’s walk, you are activating a major number of muscles in your pillar. The pillar, which was first described as the core, compromises of the entire trunk region of your body from the hips to the shoulders. When you strengthen this area you greatly improve your body’s postural stability. The more stable your body is the better you can move in multiple directions, which can be advantageous if you are an athlete. Strengthening of the pillar also activates your transverse muscles. Forget about your six pack (although we will talk about that later), the muscle that you cannot see are the muscles underneath your “show muscles” that drive strength development. So if you wish to get crazy strong, you can’t miss out on this key movement

2. Reduced chance for injury

Squatting and always get “a thing”? You know, that thing, that little twinge that causes you to move to the leg press for a few weeks? Well that “thing” is a breakdown of the small muscles that help you stand up right. Farmer’s walks can help to clean that up tremendously and performing farmers walks for a length of time can actually increase numbers on your squat. The more preventive measures you can do in the gym to stay healthy, the better!

3. Farmer’s walks burn CRAZY amounts of BODYFAT

You don’t always have to run to do cardio. Performing farmers walks can strengthen your cardiovascular system, not to mention make you feel like you are literally about to die. My father actually has just been introduced to farmers walks, and just like a father, he underestimated its effectiveness. Pop went for the gusto from the start using 100lb dumbbells (PLEASE start off what with you can do, don’t do this ) and he told me that before he walked 30 feet he was huffing and puffing and has to drop them. Farmers walks do this by causing your heart to pump more blood to your muscles to perform the activity. Acting in the same way as running, you body recognizes this activity as cardio and overtime will create the same adaptation that sprinting will do in regards to body composition. Now this is provided that you are eating at a slight calorie deficit to lose weight.

Let me not forget… farmers walks build a crazy six pack.. thank me later!

Although farmers walks are a simple movement, I never want to leave you without giving you information on how to perform. Check this video out below to see how to perform the famers walk. Once you watch the video, try this workout for a finisher after one of your training days:

Using two dumbbells, grab each dumbbell and walk a path down and back 50yds. Rest for 45 seconds in between, and perform for 4 sets

Farmers Walk

4×50 yd

:45 rest between sets

 

References

Carter, C. (2014). Why a Strong Pillar is Critical for Soccer. Retrieved March 13, 2016, from http://blog.sklz.com/expert-knowledge/strong-pillar-critical-soccer/
Spriggs, D. (2015). The Farmers Walk: Why You Should Do Them – Starting Strongman. Retrieved March 13, 2016, from http://startingstrongman.com/2015/01/27/the-farmers-walk-why-you-should-do-them/
Minor Bowens, CSCS is a sport performance coach at The University of Louisville and founder of The Swxller Company. A former division 1 two sport athlete and certified strength and conditioning specialists, Minor strives to provide readers with the most relevant information to help people reach their individual training goals. Following the philosophy of “growth mindset”, Minor works to improve the performance of his athletes and well as himself daily and believes that you have to “walk the talk.

The “Truth” about Fitness

First and foremost thank you for visiting Swxller!

We would like to tell you the steps that you need to take in order to truly learn the truth about fitness from a everyday person’s perspective to reach any fitness goal that you may have for yourself. First, there is a huge difference between the training that athletes receive as opposed to the exercises that you may may read about in magazines or what you may see in your local gym. The funny thing is that so many people aspire to look like their favorite athletic hero or celebs but train completely different than they do.

UNDERSTAND

In order for you to have a body that is truly fit you have to TRAIN, not just work out. Yes, this process will be long and YES training as an athlete is difficult at times. However the gains that you will receive will be out of this world. Here at Swxller we use a holistic movement based program to help you live  a better life along with a nutritional approach to help aid in achieving YOUR ideal body composition. We offer inclusive training and nutritional programs located in our services tabwe bring you fresh content each week in our blog sectionand we hope to work with you so that you can be one of our many success stories!

Minor Bowens,

Owner, The Swxller Company

 

5 Essential Exercises for Speed

sprinting

Speed is the name of the game in today’s sports world and every “guru” out there has their won specific set of skills that they promise will get an athlete faster. While some of these practices may or may not produce results, one can’t deny that a solid weight room foundation aids in speed development. We at Swxller have put together our top 5  room exercise for speed. Give them a try and put some heat in those wheels!

1. Power Clean

cleandiagram

Olympic lifting employs some of the fastest barbell speeds in the sports world today. The reason that these exercises have been used by sport specific athletes is that the clean produces a very high power output. this output has been linked to increased force production of the abdominals, hips, and trunk which has translated into increased speed for athletes. While complete mastery of this olympic lift is not essential, a weight that can provide enough stimulus to create a high power output is desired

2. Back Squat

camille-back-squat

Lower body strength and power is essential to become a faster athlete. Strength in the muscles of the entire lower extremity help to produce the optimal stride frequency and stride length to increase speed. This old school lift has stood the test of time to produce not only lower body, but total body strength by engaging the core to stabilize the body during this exercise. Increases in strength from the squat has also been linked to gains in the ability to decelerate, which has an overall positive effect on faster sprint times

3. DB Step Up

DB-Step-Up-M-2

Unilateral strength is key when one talks about speed. When you run you are in what we call a “flight phase”. In this flight phase you are on one leg. It would only be logical that you would train to be stronger and stable on one leg right? Well the dumbbell step up is a great exercise to improve stabilization and strength on one leg and help to mimic the motion of the hip flexor while running.

4. Romanian Deadlift (RDL)

dumbbell-romanian-deadlift

Although this exercise may seem to some to not make the cut, increased strength of the posterior chain, namely the gluten, are very important to increased speed of an athlete. RDL’s are a knee dominant lower pull exercise that will help an athlete straighten and control the swing phase of the sprint motion. It is important to strengthen the hamstrings and hip extensors as the hamstring is one of the most injured muscles in sports

5. Prowler Push

prowl2-642x240

Now we get into some actual running!! The prowler push exercise is great in that it forces the athlete to stay in a 45 degree angle that is crucial to efficient sprinting. The prowler push also helps to increase core activation, core stability, and strengthens ankle stability. The prowler is one of the best exercises for overall sprint mechanics are  should be put into your arsenal.

Add these exercises and you will see your speed increase in no time.

Swxller

5 Tips To Have a Great Training Session

Mindset

The gym is filled with many toys, gadgets,and people who will serve as an inspiration or a distraction depending on your mindset once you step foot in the gym. As we have stated, we do not just workout- we TRAIN. Adopting this mindset will help you to concentrate and get the most out of each training session to improve in the weight room, elevate plateaus, and get closer to your individual goal outside of the gym.

We have accumulated 5 great tips to ATTACK the gym each time you train. Follow these tried and true steps and be the BEAST you are meant to be!

  1. Consume a clean pre workout meal

Fueling before you go to train is essential in your success in the weight room. Without the proper fuel you will be sluggish, depleted of energy, and it will be easier for you to gain focus while lifting. Although pre workout supplements are all the rage right now, we recommend that you consume real food to help you fuel. We recommend a quick whey protein drink (20g whey) and a piece of fruit. Fruits such as bananas contain digestive carbohydrates and potassium which aid in nerve and muscle function. And yes bananas are high glycemic, but these simple carbohydrates will be utilized for energy and will also help to fuel the loss of muscle glycogen lost in training.

  1. Put the phone on airplane mode

Question, are you in the weight room to train or become a model? Instagram is a great app, but the use has its place and if you are working to get better the selfies should be regulated to the locker room. When training your focus should be on the session. Directing your focus will also help decrease your rest time between sets, reduce your chance for injury, and have a more quality session overall. So bang that favorite playlist to get you hype, but people will KNOW if you have been gym- you don’t have to tweet it.

  1. The Power of the Superset

If you have started to see a decline in quality of your workouts, it may be due to a reduction in the stress you put on your body. Slightly alter your program by supersetting your exercises. This new added stress will get you in better condition due to an increased time under tension which can be the added spark you need. Also you will use  your time more efficiently in the weight room.

  1. Don’t be a Gym Lawyer

Although bro science is alive and well in most weight rooms across the country, you have to remember you are an athlete. Rather than stand around and critique what everyone else is doing, focus on YOU. Everyone has different goals and you will do more harm than good giving advice to someone who hasn’t asked for your help. You have your program, learn and master that. Your results will have people asking you more questions than you can handle

  1. 23 is Better than 1

You can have the greatest training session EVER, but if the rest of your day is crap it doesn’t matter. How you eat, sleep, and prepare for each training session will determine how you will progress in the gym. No, we are not saying to think about the gym 24 hours a day, but you do need to be mindful about your lifestyle out of the gym. If you party every night, eat nothing but fast food, and barely get any sleep (talking to you college students), how do you think you are going to progress in your training? The great make the sacrifices to be great. No one is an exception.

Swxller