Sign up for the ''Train Hard, Fight Easy 2.0'' Newsletter Tips on managing Stress Ways to keep your head in the fight The benefits of strength training How to improve your metabolism Learn how to eat for performance How to reduce excess fat increasing survivability Healthy and tasty recipes What muscle soreness really means Learn how exercise affects your mindset How to choose the right workout location Weight loss and diet myths revealed Flexibility, how and when to stretch How to build personal motivation to win the fight How to conquer plateau's Name Email

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Train Hard, Fight Easy 2.0 (You're probably addicted)

You're metabolism will slow down when you hit 25. Or is it 27. Maybe 30. Nah must have been 35. Or maybe if you just bust your ass in the gym and eat properly it won't matter. John Berardi is here to dispell the myth and tell you how to rev up your metabolism at any age. Check it out. I hope you have been enjoying the new format of the newsletter. It won't always have my same aggressive flair, as I won't be writing all the content. But it will come in your mailbox on the 1st and the 15th of every month.  Also be sure to check the box to the right for special offers just for subscribers And finally a thank you to all you warriors out there bringing the fight to those that would do our citizens harm. Whether it be a house fire or a firefight. You are why this website and newsletter exist, Thank you. Nathan Getting Lean by Revving Up Your Metabolism by Dr John M Berardi, CSCS I remember the day I got the bad news. I was 20 years old and I was in the middle of a nearly impossible squat session. Between sets, while trying to catch my breath, an “older” personal trainer (he was probably in his thirties) came over and offered some “advice”—unsolicited, of course. “Ya know,” he said, “I used to look like you. But just you wait. After 25, the metabolism slows down, and it’s all downhill from there, buddy. You’d better enjoy it while it lasts.” Then he turned and walked away. I wasn’t sure what to make of this guy. After all, he didn’t look that great. Sure, he was a trainer and he did look better than most folks his age; but just barely. And he had a lot less muscle and a lot more fat than I did. But the critical question was this - was he right? Did the metabolism come to a grinding halt after age 25? Was I doomed to lose my prized physique? Worse yet, was I destined to look like him? I had to find out. After all, if middle age spread was an inevitable consequence of aging, why bother? So I asked around. I spoke with personal trainers, gym owners, and nutritionists, who all confirmed what I had heard. I spoke with some instructors at my local community college. They said the same, although with less certainty since at that time not much research had been done about the matter. I looked around, studying the physiques of people I ran into at the gym, grocery store, mall, and elsewhere. The evidence was all around me. Younger people were leaner and seemingly in possession of faster metabolic rates than older individuals. So, in my 20-year-old mind, the message seemed clear: I’d better make the most of my youthful body and metabolism because I was destined to lose it. Fortunately, I was dead wrong! Deceiving Father Time Since that day, I’ve accomplished quite a bit in the exercise, nutrition, and fitness realm. In the late 90’s I won the NABBA Jr USA Bodybuilding Championships. I’ve also spent 10 years studying at University – eventually earning a PhD in Kinesiology with a specialization in the area of exercise and nutritional biochemistry. Finally, I’ve developed an exercise and nutrition consulting company called Science Link, with the mission of taking advanced exercise and nutrition research and translating it into meaningful, usable information for people who are not quite as sciency as I am. Yet throughout, I’ve always come back to that question – is it inevitable – must we lost large amounts of muscle and gain large amounts of fats once we hit our late 20s? Well, I, for one haven’t suffered this fate. Firmly entrenched in my 30s, I’m just as active as ever and, interestingly, just as strong and just as lean as I was during my twenties. But my story aside, I’m also happy to report that the metabolism does not have to slow down with age – for any of us (assuming we’re healthy). Yes, it’s true that when you’re young, your body finds a way to balance energy expenditure and energy intake. It’s true that, as you age, you’ll have a much more difficult time maintaining what you’ve got. It’s true that studies have shown that 1/3 of all North American adults are at least 20 percent over their “ideal weights.” These truths, however, don’t seal your fate. Just because some folks spend their lives engaged in a frustrating battle of eating less only to gain more, that doesn’t mean you have to. I’ve skirted around those so-called truths. I eat just as much food—if not more—than I did in my twenties, yet I have no more body fat to show for it. I’m no anomaly. Over the years, I’ve trained countless clients, ranging in age from 25 to 65. It didn’t matter how high their body fat percentages, how slow their metabolisms, or how scrawny their muscle mass when they met me—they were all able to turn things around – without drugs. Consider the following impressive stats: • Robert, age 41: Lost 18 pounds of fat and gained 8 pounds of lean mass (lean mass is made up of muscle, bone, and other non-fat tissue) over 3 months • Kenneth, age 31: Lost 27 pounds of fat and gained 2 pounds of lean mass over 6 months • Lynn, age 57: Lost 24 pounds of fat and gained 8 pounds of lean mass over 7 months • Danielle, age 32: Lost 14 pounds of fat and gained 17 pounds of lean mass over 5 months • Ben, age 21: Lost 14 pounds of fat and gained 29 pounds of lean mass over 10 months • Gail, age 26: Lost 9 pounds of fat and gained 6 pounds of lean mass over 2 months • Jason, age 45: Lost 11 pounds of fat and gained 3 pounds of lean mass over 3 months • Kelly, age 38: Lost 22 pounds of fat and gained 15 pounds of lean mass over 6 months • Mike, age 26: Lost 12 pounds of fat and gained 11 pounds of lean mass over 2 months • Rachel, age 24: Lost 23 pounds of fat and gained 3 pounds of lean mass over 7 months • Vivian, age 38: Lost 15 pounds of fat and gained 8 pounds of lean mass over 5 months • Amy, age 38: Lost 29 pounds of fat and gained 10 pounds of lean mass over 9 months • Joseph, age 42: Lost 4 pounds of fat and gained 38 pounds of lean mass over 13 months As you can see, it doesn’t matter how old people were when they decided to get serious and turn things around. Whether they were 25 or 45, their results were the same: They changed their body composition, replacing their flab with lean, metabolism boosting muscle. You’re never too old to boost your metabolism. Continue reading here  The Sweetest Scam of All Time The correct answer to the following question will shock you. Would you survive longer on a diet of just water OR on a diet of water and refined sugar? The answer: You would survive longer on just water. Sound impossible? Just ask the five sailors who were ship wrecked in 1793. The ship was filled with sugar, thus giving the marooned five a diet of sugar and water. When they were finally picked up, nine days later, they were in a wasted condition due to starvation. The story of the five sailors intrigued French physiologist Francois Magendie to conduct a series of experiments in which he fed dogs a diet of sugar. All of the dogs died. Magendie proved that as a steady diet, refined sugar is worse than nothing. How can sugar be worse than nothing? Plainly put, refined sugar is an anti-nutrient. It starts out as sugar cane, and then goes through an extensive refining process that destroys all of the enzymes, fiber, vitamins and minerals. What you're left with are empty, naked calories. The problem is that your body needs the enzymes, fiber, vitamins and minerals that were taken out in the refining process in order to metabolize sugar and use it as energy. So it takes those nutrients from your own body. So while you are enjoying that chocolate bar, sugar is draining vital nutrients from your body. Like a sweet parasite. And it doesn't end there… Sugar creates false hunger (as a result of the insulin rush and then ensuing plummet in your blood sugar levels), which makes you overeat. This means a constant struggle with your weight in which you never seem to achieve your ideal size. Sugar promotes aging (due to the advanced glycation end products, or AGEs, that occur when insulin levels are consistently elevated as a result of eating too much sugar). Sugar has even been dubbed the negative fountain of youth. Sugar weakens your bones - making you vulnerable for osteoporosis, and weakens your teeth - making you vulnerable for cavities (both due to the calcium being pulled from your bones and teeth in order for your body to process sugar). Sugar in excess is stored as fat (after your liver has no more room to store it, sugar is converted to fat and deposited on your belly, thighs, hips and the backs of your arms). Sugar can impair brain functioning (as a result of depleted B-vitamin production). If you're still not convinced of the danger of sugar here are more ailments linked to its overconsumption: varicose veins, constipation, hormonal imbalances, ADD and ADHD, increased emotional instability, depressed immune system, increased risk of cancer and degenerative diseases. The average modern person consumes 46 teaspoons of sugar every day. That comes out to roughly 175 pounds of sugar each year. And it's no wonder, since sugar industry is big business. They sneak sugar into any product that they can. Go through the foods in your home and you'll see that sugar has been added to everything from ketchup and spaghetti sauce to crackers, oatmeal, peanut butter and even ‘healthy' items like weight loss bars. Where does this leave you? You are in a unique position. Your personal judgment determines the foods that you eat and the foods that you avoid. It is my hope that you approach sugar with new eyes. While all other foods offer you caloric energy PLUS some nutritional benefit, sugar doesn't. Sugar is simply caloric energy with a sweet habit forming taste, and a hoard of health risks. Use your judgment wisely and limit your sugar consumption - you'll love the benefits of low sugar living. And while you're at it contact me to start a training program that will turbo-charge your results. (Oh and if you're ever in a ship wreck with only sugar and water at your disposal - just drink the water!) The Many Names of Sugar While you're checking out nutrition labels for sugar content be on the lookout for the following names that all describe refined sugar: Sucrose High fructose corn syrup Fructose Lactose Organic sugar Maltose Dextrose Glucose Lentil Fruit Salad This recipe is as refreshing as it is nutritious. Plump black lentils mixed with chunks of mango, strawberries, tomatoes and onions will tease your taste buds into submission. A splash of balsamic vinegar is the only flavoring that this colorful salads needs. Serve as a side dish or as a light meal. Yield: 3 serving Here's what you need... 1 cup black lentils, cooked 1 medium mango, cut into 1 inch cubes 1 medium tomato, chopped 6 medium strawberries, chopped 1 tablespoon red onion, finely chopped 1 tablespoon balsamic vinegar Salt and pepper to taste Place the lentils in a medium bowl. Chop the fruit and onions, add to lentils. Add balsamic vinegar to the lentils and fruit, mix until well combined. Nutritional Analysis: One serving equals: 148 calories, 1g fat, 27g carbohydrate, 10 g fiber, and 9g protein. Spread the word. Forward this newsletter to your friends, family and coworkers by using the 'refer a friend' link below. Drills-Run and gun This could be set up for either pistol or rifle. I performed it with pistol couple weeks back. Have three 6 round magazines. You will start behind a door sized barricade. The course can have both a left and right course of fire. From the barricade pie out to your given direction and engage a target at 25 meters with two rounds to the body and one to the head. After engaging the first target, return to cover and take a tactical pause before moving out. You will now advanced in your given direction at a diagonal angle. There will be another barricade at approximately 15 meters you will be moving to along this diagonal line. As you move there will be two targets with two rounds to the body and one to the head. As you will notice this requires a mag change while moving. After engaging these two targets on the move, take a tactical pause behind the second barricade. On the second barricade you will roll out to the direction you just came from and engage a target at approximately 15 meters. Return to the barricade and make a reload as needed. You will now continue upon your original path. Within roughly 5-7 meters of your diagonal line there will be two bodyguards to the front and left and right of a hostage taker and hostage. You will need to engage the bodyguards with two rounds to the body to have two rounds remaining for the hostage takers head. The key points for training are to ensure of a clear backround, engaging the bodyguard at an improper angle will result in a dead hostage. That completes the course of fire. You can score hits and time for competition. We also did right and left handed by going both directions. Have Fun! Ensure you are trained by a certified instructor before attempting drills on your own.   Send in your training drills to be placed here and if it's used in the newsletter, we'll send you a special bonus Drills can be shooting, fire/rescue service related, combatives or anything else you think might be useful to subscribers. No TTP's or other OPSEC related stuff please. Send submissions to rwbfitness@yahoo.com Cross-Training or Tactical Fitness? There are approaches on the market which have done a great job at popularizing high-intensity interval training: Crossfit, Parisi, Athletes Performance. Now, I agree that we’ve become such an overly-PC exercise society that people rarely push themselves hard enough. But sometimes the pendulum swings too far the opposite direction in order to compensate for fitness trends, but that’s the danger of being innovators. Conventional scaling approaches (making them accessible to all levels) have been restricted to only intensity (weight) and volume (repetition) though. The “personal trainer syndrome” supposes that to be able to perform a clean and jerk, just use less weight, less reps. The C&J however can be scaled down in motor complexity (the clean separated from the jerk), and still involve higher intensity and volume. That opinion is be based on my Russian background in Dr. Nikolai Bernstein’s “biomechanical exercise” perspective. To the credit of the cross-training pundits, they’re not as concerned with specificity like I am, even though their pyramid models may hold specificity at the top for those who wish to progress beyond cross-training. That’s where TACFIT®® enters a unique contribution. My main focus is the “scaling” because I’m more concerned with the specificity of where the individual is going: from starting point to peaking point. A program means little to me if it doesn’t consider your specific origin - your entry skill level - and your specific goal - level of mastery. Even general fitness is specific: even though there is a general adaptation of “fitness” (energy system), there is also a specific adaptation to each movement which must be specifically compensated for in order to remain “balanced.” The body doesn’t adapt generally, only specifically, so really, there is no such thing as “general fitness.” Give cross-training advocates credit for developing their brands out of the ashes, when everyone resisted renovating the concept. I have shared many students with different cross-training gym, and always suggest that they check out for themselves what’s available. But here’s the rub. The focus purely on the intense effort is the one problem that I’ve had with exercise programs in general from the get-go. Possibly this is due to the fact that I concern myself with the relatively untapped 85% of the population who cannot enter a high-intensity fitness program and succeed, due to technique problems. When you can’t acquire a skill instantly, there is brain-to-body interference which can be “scaled out” through incremental motor development. I’m very acquainted with this situation as someone who overcame physical and learning challenges as a child to achieve great athletic accomplishments. And the only reason that I’ve been blessed to successfully compete at an international championship level in multiple sports has been due to understanding the paramount importance of reclaiming the internal experience of exercise. Even from a geek standpoint, please realize that you cannot adapt to anything above your maximum heart rate (HRmax). Above HRmax, you burn pure chemistry as your internal alarm system goes off and you drop into what stress physiologists call Survival Arousal (or the “fight, flight or freeze syndrome.) You cannot adapt to burn more chemicals (hormones) since you get a set supply per your genetics. And if you burn off that set supply consistently, you’ll suffer major shut-down illnesses and diseases. If there’s no correlation to what’s happening within the your nervous system, from a sustainable development perspective - the “extremist” fitness perspective is as useless as couch-surfing. I’m all for balls-to-the-wall workouts and take a certain pride in creating athletes that give me the honor of pushing them where they cannot go alone. However, if the body cannot adapt to it because it’s purely hormonal, then it’s purely sadism with no benefit and only detriment to the athlete. Although stock “workout of the day” prescriptions could be a helpful benchmark to people who have never pushed themselves, there is an inherent danger of separating the internal event from the external movements. This is why in my high-intensity interval approach - TACFIT®® - there are preincorporated motor sophistication levels in each of the skills performed; four levels of complexity for each exercise:     * Delta for those new to metabolic conditioning     * Gamma for those with a few weeks under their belt (there’s a pretty sharp physiological curve)     * Beta for the brave folks who have been training for a few months     * Alpha is strictly for bragging rights among the pros (not for everyone) For example, in this montage of TACFIT®® movements, you’ll see all levels from the basic to the advanced: http://www.youtube.com/watch?v=fmu0m2JNLXM Everyone will have the same protocol (timed sets, tabata, volume/time, etc.), but they each have different levels of motor complexity: i.e. delta - knee pushups, gamma - quad presses, beta - quad hops, alpha - clapping quad hops. Everyone participates, but at the motor complexity level specifically appropriate to their skill in the movement family (which can change even from day to day with insufficient recovery, in which case the Delta level can act as a form of light sweat, weight mobility exercise). Everyone can exercise at an appropriate intensity level without poor technique while preparing them for the next motor complexity level! Yoga has utilized these motor complexity steps for thousands of years, calling them krama. The Russians who I learned from made it into a science called Component Learning theory and biomotor engineering. In USA, it’s damned necessary because we’re motor morons from our love for working hard, and as a result, often over-simplification. Tie these levels of motor complexity with a heart rate monitor, and then you know precisely when you’ve washed over HRmax and need to dial it back (and if not between 65-85%HRmax, when to turn it up.) It’s not that difficult to craft out and publish a scaled workout of the day. But again, that’s just a professional difference of opinion. Everyone has their own focus in their program design. Though personal trainers have fallen in a hate-love relationship with the system, the purpose of TACFIT®® is rather specific to the tactical community. TACFIT®® was made of warriors, by warriors for warriors. It’s movements are tactically-specific to fighting, rescue and crisis survival. Certainly, there are people who practice TACFIT®® simply to challenge themselves, because it’s as close as you can get to fighting without ever throwing a punch. TACFIT®® waves the protocols between programs as much as it scales the motor sophistication within a program, which is why it’s significantly less effective to pull out one program from the 26 Alpha-to-Zulu array. They produce a synergistic effect through a waving “cascade” through all of the desired fitness attributes (power, strength, endurance, stamina, speed, agility, coordination, accuracy / motor control), while staying under the radar of over-training thanks to the “fibonacci sequencing” of the program arrangement. But the primary distinction, which sets TACFIT®® apart, is taking you from where you are now, to where you want to be: a hallmark feature of all of the courses within the over-arching Circular Strength Training® System.