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.

How not to be a NARP (Non-Athlete Regular Person) in the Gym?

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Welcome to 2016 and the glorious time of the “New Year’s Revolutionary.” You might notice a new wave of people in the gym for 10 to 12 weeks. They are like sitting ducks waiting to be hunted by personal trainers eager to make some “easy” money. The half reps are in full effect, the Bosu Balls are bouncing everywhere, and some of the craziest exercises you have ever seen are being performed. These people are better known as NARPs, or non-athlete regular people. You do not want to be a NARP. There are some simple steps you can take to overcome these “newbie” mistakes and get closer to the body that you want. You must accept that the process will be a tough one. Don’t get suckered into the quick fix and learn how you can become an effective gym member or even an athlete.

Lesson One: K.I.S.S (Keep It So Simple.)

No, this doesn’t mean for you to give a hot person a big wet one on the lips, but to keep your trainings simple when you are in the gym. So many new people hit the gym with high hopes, but unrealistic expectations of the time it will take to reach their fitness goals. Eager for the quick fix, people will go all out for a couple of weeks trying all types of crazy fad detoxes, diets, and exercise hoping to lose 20 pounds in ten days. Personal trainers can spot NARPs from a mile away. Although most trainers mean well, some trainers will prey on this naïve. They can earn a lot of money training new gym members in circles without seeing any tangible results. If you are new to the gym, understand Rome wasn’t built in one day. No matter where you start in your fitness journey, time and consistent efforts are going to be the determining factors of building a great physique. How to keep it simple?

Get Full Body Results with the Goblet Squat.

If you want a nice looking, functional and strong body you must squat. Simple! Squatting is a natural movement pattern. This compound exercise recruits the most muscles in the body, produces the most testosterone, and increases range of motion to help lift more weight. Even if your goals isn’t to have the strength of Batman, the muscle that you will build from squatting, results in burning more calories causing your appearance to be leaner. The squat should be the foundation from which all other exercises should stem. To make it even simpler, for the first month do nothing but the Goblet squat using a rep scheme of 8 reps or less and strive to achieve heavier weights each session. This exercise alone will change your body completely and build muscle even in your upper body. The goal is to go slow to go far. By learning how to do the most important movement pattern first, you will set a foundation to make some serious gains in your training. Below is a link on how to properly and effectively perform the Goblet Squat.

Goblet Squat Video:

Follow this simple program below and follow @swxllerco on Instagram and Twitter to talk about your progress! Can’t wait to view your gains.

Goblet Squat – M/W/F
2×8 2×6 2×4

What an Athlete Needs to Know About Hydration

Front image_drinking-waterAs an athlete it is imperative that hydration be the forefront of your training. Research has shown that “exercise performance is impaired when an individual is dehydrated by as little as 2% of body weight. Losses in excess of 5% of body weight can decrease the capacity for work by about 30% (Armstrong et al. 1985; Craig and Cummings 1966; Maughan 1991; Sawka and Pandolf 1990). Your body is a bioengineered machine and the amount, type, and frequency in which you hydrate yourself can not only make the difference in a stellar or detrimental performance, but in some cases life and death! So listen up as we share some keys to success.

Amount

Although a common rule is to drink 1oz per pound of bodyweight per day, a more individualized approach can be used to ensure that you are properly hydrated. If you want to get technical you can use the equation
(Finish weight – start weight) – (weight of amount drink)

So if you weight 160 and after a workout you weigh 156, then (4×16) 64 oz is the amount of water you should drink before your day is out. For bigger athletes this number will increase but if you are drinking a MINIMUM if a gallon a day you should be in good shape.

Frequency

During training you should consume 8-12 fluid ounces per 15 minutes of activity. However, by using the COMMON SENSE principle you should drink all day EVEN WHEN YOU ARE NOT THIRSTY. By using this rule of thumb you will ensure that you are properly hydrated. A nice benchmark to gauge whether you are drinking enough is your urine. Some say that apple juice colored urine indicates that you are hydrated but here at swxller we are interested in excellence. CLEAR urine, yes clear as water urine is the prime indicator that you are hydrated. Once you consistently have clear urine one will know that they have not missed the boat on hydration.

Type

You are an athlete so you need to fuel yourself with nothing but the BEST quality fuel. For hydration purposes that fuel is WATER. Electrolyte filled substances such as gatorade which have potassium and sodium are great as well but ONLY for strenuous activity and should not be used as a hydration source all day. For general hydration water should be your go to beverage. Now one doesn’t have to be super fancy and get the latest brits water filter (although those are pretty sweet) but if you are balling on a budget, natural spring water by the gallon only costs anywhere from 75 cents to one dollar at most grocery stores. In other words, but down the juices and tea and pour you a nice cold glass of the good stuff.

Water is key, water is your friend! Are you hydrating enough?? Let us see by using the hashtag #swxller #hydration in your social media posts!!!

SWXLLER

The 5 laws to Build Quality Muscle- Law 4: Patience

patience-forexthink

Law 4: PATIENCE: Trusting the Process

In this week’s addition to the 5 Laws to Get Quality Muscle we look at Law 4: PATIENCE. Patience? One might ask, what does being patient have to do with building muscle and helping me reach my goal.

Well, lets start with the cliché saying, “Rome wasn’t built in a day.” Neither will this masterpiece of a body you are looking to achieve. Research has shown that for any particular adaptation process to occur with the human body as it relates to diet and exercise takes 21-28 days. Simply put, on average, it takes a minimum of one month of consistent training and eating a well balanced diet before you will notice a transformation in how you look or feel. Now, this is only the average timeframe, so since all of us are different, the adaptation process may take less for some while taking longer for others. Knowing this piece of information, when setting fitness goals allow a minimum of 90 days or three months to see significant transformations within you. Reason being is because you ensure that new habits have been created, and the additional days allow you to improve upon the new positive habits you have created. Thus resulting in an eye opening lifestyle that you were not accustomed to in the month’s prior.

But Swxller, I want results and I WANT THEM NOW! We hear you and we understand the eagerness, but understand that value, prestige, and wealth is built over time. Your body is the most expensive, sought after luxury in this world, so treat it as such. This is your temple, so let’s invest in it! Let’s look at the bigger picture of how we want to look, move and feel when we are 40, 50, 60+ years old. Forget about not fitting into this dress or having huge arms on the beach this weekend. Let’s be the one that a teenager or mid-20 year old can’t keep up with. THERE ARE NO SHORTCUTS IN LIFE! Will trusting the process and being patient be rough? Of course, wasn’t winning that championship tough? What about getting your degree? What about buying that house or new car? How about that relationship that was everything, but ended? You made it through; you came out stronger, and better than before, but it all took time to get to where and what you wanted. Reaching you fitness goals won’t be any easier, but it will be worth it. Share your struggles with friends, family or even us. We have been there; we know what it feels like when you have reached your breaking point. What makes us who we are is how we attack those obstacles and barriers head on. I’ll end on this note, for those reading this that are on payroll somewhere, you get paid, bi-weekly, monthly, semi-monthly, etc. Point is, you put in the work and you receive the compensation. Same rule applies here, trust the process, put in the work consistently with diet and exercise and you will receive the benefits every 3-4 weeks of each training block.

Patience = Consistency, not perfection

If you like this blog give us a shout via Twitter (@swxllerco) and IG (@swxllerco) and tell us what you think! Your feedback is important to us!

SWXLLER

When Are You Ready to Make the Change?

We get it.. you look at Instagram to find motivation, you watch Eric Thomas on youtube, and you tell all your friends that your time is coming and this year is YOUR YEAR. However, has it happened yet?? have you gone the extra mile to be great? Or have you again made an excuse in this part of the year when most people have given up on their yearly fitness goal with a slew of excuses and percived events that you have deemed “more important” Well listen up and listen well: WHEN YOU ARE TIRED OF YOUR SITUATION, you will make the change.

I took the challenge of transforming my body and I am sorry to say that I do not have a sob story or bitter story about losing weight and getting in shape. What happened is that I quit making excuses because I realized this one permanent fact: THE WORLD DOESNT CARE ABOUT ANYTHING BUT RESULTS. This is not to stay to change yourself for the world, rather to express that your excuses do not matter. You want to make the change? DO IT!! Do not let anyone stop you in reaching your goal. You don’t know what to eat? Reach out and research the proper information to know what nutritional needs that you have. There is simply no excuse at all. You have to make an effort to replace your bad habits with new habits and work on yourself EVERYDAY to become the best YOU possible. I can’t put that spark in you, you parents can’t put that spark in you, your spouse can’t do it either. You have to find it within yourself to become TIRED of your situation and fed up with not making any progress. Then and ONLY then will you start the process of seeking the information to live a more fit and healthier lifestyle.

This blog will be dedicated to providing you with the proper information to help you make the change. We will discuss nutritional information, talk about proper lifting technique and provide motivation to keep you going!!