Archive September 2011

Training Females…the Forgotten 51%!

I got a nice resource from a “fan,” James Marshall, who told me I could distribute his PDF. I like it a lot, look it over and let me know what you think:

The big house

This also reminded me that Lindsay sent me a video of her new PR throw in training…if it opens for you, great. If not, well, I enjoyed it!
Lindsay’s Throw

And, to repeat, I will cut and paste some of my favorite workouts for “normal” female training…and it is great for guys, too:

Suggestions:
*Be sure to walk EVERY day somehow and somewhere.
*Do the hip stretch and chest and bicep stretch daily.
*Especially after waking, flying, driving, breathing: drink a lot of extra water.
*Lift three days a week, at least. Either do the Three Day a Week Symmetrical Workout (below) or Swings and Pushups or the Program Minimum Minimum. Or, mix and match them any way you like!!!
Symmetrical Workouts
Day One
With Dumbbell in one hand ONLY (Let’s say Left Hand)
Waiter Walk (Short walk around with weight overhead like a waiter)
Suitcase Carry (Short walk around with weight like a suitcase)
Suitcase Deadlifts (Hinge Movement from Swing Article)
One hand Presses Overhead
One hand Bench Presses (Keep other hand “free”)
Side Bends

Day Two
Do Day One’s workout with the other hand!

Reps and sets depend on weight available (and energy available). Get it going and feel good.

Day Three
Combine Push Ups and Swings (or any variation)
Push Ups 5
Swings 20
Push Ups 4
Swings 20
Push Ups 3
Swings 20
Push Ups 2
Swings 20
Push Ups 1
Swings 20
Repeat or adjust as appropriate.

Program Minimum Minimum (From Dan Martin)
Goblet Squats (10-25)
Swings 50-150
Push Ups 25-50 (or Presses)
Some kind of Loaded Carry
Change the reps each and every day, but do the movements. Coming back the next day is more important than any single training day.

I will Let Tim do my Job!!!

What a week! I’m proud of the articles this week, here you go:

First, my good and dear friend, Tim Anderson, wrote this in his “popular” blog. He swears only me and his mom read it…let’s change that!
A nice sum of my work.

Now, I’m on a roll at t-nation with the pain of learning!
Here you go:

Forty Years, Forty Lessons, One
Part Two!!!

And then, Mike Boyle wrote this:
Mike Boyle writes about “one of my favorite topics!”

Honestly, read this…then get back to me!

My Fat Loss Clients and “Everything Works”

I’m convinced that everything works. And, if you read my work, I think everything works for about six weeks. So, I really embrace and love things that get me outside of this marvelous six week zone. I am currently helping several fat loss clients over the internet and a stumbling block in our conversations has arisen several times:

“Um, Dan, I want results NOW.” My response: “Did you eat breakfast?”
“Dan, this is crazy, there are no workouts here/these workouts are too easy!” My response: “Are you keeping a food journal?”
“My friends at work are doing this thing where they (insert insane idea that makes me shake my head). Why aren’t we doing this?” My response: “Did you take your multi-vitamin?”

You see, all fat loss diets and programs “work.” They just don’t work very long. With Tim Ferris’s new book, The Four Hour Body, coming out, I had to recently have this conversation:

“So what can I eat?”
What?
“Yeah, the lady on the plane said fruit makes you fat and showed me this big orange book (Four Hour Body). So, what can I eat?

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