Tag Archives: nutrition

Should you really hate Planet Fitness?

By Big Dan aka Coach Motivation

By now, you have heard people absolutely bash Planet Fitness. Whether they are ragging on “Pizza Mondays”, “The lunk alarm”, or the purple and yellow equipment, people really seem to hate this place. I’ve heard the commercials, talking about a “judgement free zone” where “lunks” are not allowed. I get how easy it is to make fun of this place because they chose to be different with their marketing and their slogan, when perhaps; they are really just making this a “douche free zone.” I’ve been lifting seriously since 2002; I’m 6’4, 255 lbs with 20 inch arms. I know from that description you probably immediately think “he’s a lunk.” I am also a personal trainer in Wichita, Kansas which is known as “the mecca” of YMCA facilities. The facilities are amazing, sprawling thousands of square feet with innumerous amounts of machines, free weights, squat racks, swimming pools, each one a first class facility. While literally thousands of people come through these facilities every day, hundreds to the weight room, I have to observe people using the worst form, I have to constantly tell people not to drop the weights, I hear the weirdest sounds of people grunting, squealing, and whining, instead of breathing correctly. I can tell you, if you don’t want to go to planet fitness because you can’t do these three things, you probably shouldn’t be in any gym until you correct yourself. Chances are, you are lifting too much weight, using incorrect form while using that weight, and making minimal gains. In my opinion, “lunk” is a kind word, douche is more appropriate and every gym should have an alarm! First they should have an introduction to the weight room video you watch before you are allowed in!

Note: If you are a true bodybuilder, powerlifter, or serious athlete and you use correct form and truly need heavy weight, Planet Fitness is not meant for you and that’s OKAY. However, you don’t have to hate because you think they called you a “Lunk.” You are not a lunk.

First off, what is a good definition of a “lunk?”

Look, unless you are a powerlifter, you shouldn’t be doing any less than 8 repetitions. Anyone can argue with me to the cows come home on this one, but the fact is, when building muscle, you want to focus on the concentric and eccentric motion of the lift, and the time under tension. If you didn’t comprehend what concentric and eccentric motions are, then you probably should go ahead and stop hating planet fitness now and start educating yourself. I don’t know how many times, high school age people would come into the gym, load the bar or machine up, let the weight come crashing down, only to use every muscle but the one being worked to get the weight up. Then, after making the sounds of a dying Spartan warrior, they leave without racking their weights. Ego lifting doesn’t get you big muscles, and it won’t get you the girl wearing the yoga pants who is doing endless Romanian deadlifts in front of the mirrors, in front of everyone either.

Another “lunky” activity is attempting to do crossfit lifts in a crowded commercial gym or health care facility. Crossfit is like Walgreens, there is a facility on every corner that will allow you to do 1 rep Max while dropping your weight from above your head with horrible form, ensuring that only Chiropractors rival the amount of Crossfit gyms, and Walgreens on every corner. (Nothing against chiropractors, there are just a a lot of you, however, some of you are really good)

Look, I get those 90 lb dumbbells are heavy, but, unless your name is Ronnie Coleman, 8-time Mr. Olympia, or Brian Shaw, 2 time world’s strongest man, and you are using 200 lb dumbbells working out in your own garage gym, or the Metroflex in Arlington, Texas, you shouldn’t be dropping the dumbbells. When finishing a set of dumbbell presses, if you can’t sit up and bring them to your knees and set them on the floor, you need to be using less weight.  Not only are you endangering people around you, you are loosening the dumbbells making them dangers and unstable for others to use. If you focused on lowering the weight with control and contracting the muscle on the way up, you will get a better pump, tear down more muscle fibers, and maximize gains all the while not being a “lunk” and sending a thunderous roll of “look at how strong I am” through the gym.

Now, I haven’t met anyone that was really intimidating at the gym. In fact, the biggest guys in the gym have always been the nicest, often offering advice, a spot, or just a laugh. They also typically use the correct form, don’t drop the weights, and re-rack their heavy weights. If you do run into someone who is big, makes rude remarks at people that are not his friends, takes weight from other people without asking, or laughs at you, this person is a douche and should not be allowed in a weight room. I have yet to encounter a gym bully in the 13 plus years I have been lifting. However, if you are intimidated by people with muscular physiques, that work out hard, and lift heavy weights correctly, then you are for sure the problem, not them.

In summary

Perhaps you are a member of another commercial chain, health club, or home gym, if so, congratulations. However, if you are “hating” on a facility that in fact isn’t trying to cater to YOU, whether you are a “serious lifter” or just a jerk that does all the things listed above that define a “lunk”, then you are just a bully. If you look at it, Planet Fitness isn’t trying to tell you that you don’t belong at their gym; they are just saying they don’t want douche-baggery at their facility which is described in politically correct terms as a “lunk.” If you are a serious lifter, bodybuilder, powerlifter, cross-fitter, be proud of it! You aren’t considered a “lunk” as long as you don’t, drop your weights obnoxiously and dangerously, grunt like a dying Spartan, 1 rep-max using the incorrect form, or do crossfit in a crowded area endangering everyone around you while dropping your weights from 6 feet in the air. While it may seem like Planet Fitness hates “fit people”, they are really just  trying to cater to people who may be scared to enter a “Gold’s Gym” or another facility where a lot of “Lunk” related activity happens. Admit it, you hate it when people do that crap too. So next time you are working out be conscious of the way you are lifting, chances are, you probably hate the activity described above. I’m sure you’d love to warm up before you hit the leg press, but not with the 800 lbs the person used last left on there! So let’s give Planet Fitness a break, if you truly embrace a healthy lifestyle, you should be happy there is a place that people may feel more comfortable working out at. The whole pizza thing, well, maybe it fits their Macro’s? Just remember, “haters gonna hate, and potatoes gonna potate!”

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Have today’s bodybuilders gone to far?

by Dan McCarthy

Bodybuilding has certainly evolved since its inception well over 70 years ago. The images of former super heroes like Charles Atlas and Steve Reeves when compared to today’s behemoths almost make us pose the question, “did they even lift, brah?” Of course gyms, dietary knowledge, supplements, and yes, even steroids, have evolved significantly since those days. Professional bodybuilding should be considered a science as calculating macros, timing your protein, analyzing the best lifts with the right amount of sets and reps, is all part of the well planned out regime of a bodybuilder. However, like in any sport, performance enhancers, though illegal, are easily obtained and utilized for athletes to get the competitive edge and simply perform better. Now keep in mind, performance enhancers are just that, enhancers. Yes they can make you put on muscle easier, recover faster, and get bigger, but at the end of the day, you still have to eat right, train insanely hard and to be a professional bodybuilder, you have to have the right genetic makeup. So no, if you attribute a bodybuilder’s success to steroids, you are uneducated on bodybuilding and uninformed. Barry Bonds goes out and hits 70 plus home runs and everyone says it was due to the performance enhancing drugs he possibly took and the same for Lance Armstrong winning the Tour DE France. The fact is, if you trained exactly like Barry or Lance, took everything they took, you still would not beat them because they are just better. I cannot hit a baseball to save my life, if you gave me performance enhancers, I would not be able to hit it any better. My goal in writing is not solely about performance enhancers, it is about the overuse of them in professional bodybuilding and the freakishly big, un-aesthetic physiques of today.

 

Pumping Iron

If you are an avid gym rat, bodybuilder, power-lifter, strongman then you probably have seen Pumping Iron with Arnold Schwarzenegger and his band of lovable cohorts that meet up at gold’s gym in Venice daily to train and build the best bodies in the world to hopefully take home the Mr. Olympia trophy. Watching this movie back in 2002 I thought these physiques were unbelievable and so big, I was 19 and just really started lifting, so the thought of ever achieving a physique like that was a long way down the road.  Arnold was 6’2 235 lbs at his biggest for the Olympia; he was ripped and had huge arms. In my eye, and the eye of many others, this physique is probably the most perfect to ever walk the planet. Arnold had huge arms and chest with a tiny waist and perfect symmetry, and big defined legs. Being that he was probably 6% body fat or less at 235 lbs is by no means easy, and the fact that his genetics allowed him to develop the peaks on his biceps, the perfect chest, is also helpful. As you can see from the picture below, the physique should be considered a work of art. Arnold has admitted that they used the oral drug dianabol and possibly a testosterone form as well; however, like I said before, these physiques cannot be obtained by just taking these enhancers.  These physiques were born from genetic gifts, extremely hard work, and diet.

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Generation Iron

Physiques in the 90’s and 2000 had drastically changed in the bodybuilding world compared to the days of Arnold, competitors grew bigger, leaner, and developed more cuts and striations in their muscles. In the days of Arnold, Lou Ferrigno competed around 275 lbs at a height a 6’5. Today competitors are 5’10 and competing near 290-300 lbs. Along with the growing weight has come growing waistlines, albeit the bodybuilders still have 6 packs, their stomachs have grown bigger too, eliminating the symmetry and true v-taper which is what bodybuilding used to be. Arnold mentioned in the movie Generation Iron, that today’s bodybuilders have 23 inch necks and have seemingly gone too far. Today’s pro’s claim that the people want to see a freak show, muscle on muscle ripped to the bone. Along with superbly calculated diets, top of the line trainers, god given genetics, and undeniable hard work, comes the performance enhancers, which undoubtedly have changed the physiques to become much larger through the use of insulin and growth hormones. I’ll say it again, give me all the enhancers they take and I still wouldn’t look like them, they just have a better genetic make-up for bodybuilding. (Ronnie wasn’t in Generation Iron, but competed at nearly 300 lbs before)

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The aesthetic movement

While there is nothing more impressive than huge arms, a well-defined chest, and a mean set of wheels, some people are pushing for a return to a more aesthetic physique. A “founding father” of the “aesthetic movement” has to be the late youtube star Aziz “Zyzz” Sergeyevich Shavershian. Zyzz was a natural ectomorph who worked hard to put on every ounce of muscle, and with every ounce of muscle he looked ripped and shredded due to his genetic make-up. Regardless of possible performance enhancing use, the physique was very aesthetic and the women no doubt loved the ripped and not overly muscular look. Zyzz died tragically in 2011 at the age of 22 in a Bangkok Sauna.

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How big is too big?

They say beauty is in the eye of the beholder so as long as people attend the Olympia, purchase the magazines, I don’t see the physique changing anytime soon. Perhaps if one of the top bodybuilders tried to come in lighter, with a more aesthetic physique to make a statement and won, then, and probably only then, would there be a move back to a more aesthetic bodybuilding competition. I don’t purchase bodybuilding magazines anymore because I know that no matter how hard I train, how much I eat, I can never be a mass monster like those guys on the current covers. An aesthetic physique seem more attainable, so I am more likely to follow a routine of a more “natural” looking bodybuilder or wrestler with a muscular but not overly done physique. I am not concerned whether or not they take a performance enhancer as that is their choice and I know how much hard work and commitment went into their physiques. We may never see a return to a more aesthetic physique unless the judges determine the distended bellies with six packs on top are no longer pleasing to the eye. Until then, train hard, train smart, and lift!

 

 

 

Dietary musts for children

by Dan McCarthy

One cannot enter a grocery store without being bombarded with the onslaught of temptations for sweets, chips, and sugary drinks. The advantage of being an adult is the ability to be educated on the contents of the often vibrantly packaged and clever marketing tactics of these food companies. By being educated, we can make healthy choices for our children to help the fight against childhood obesity. However, through clever marketing these food companies entice our children with  toys, celebrity endorsements, or a cute cartoon characters,  and often leave us the “bad guys” when saying no.  Instead of being the bearer of bad news, we can educate our children on the benefits of healthy eating and the importance of the nutrients fruits, vegetables, lean meats, and water, has on their growth and development. Below you will find some helpful “Do’s” and “Do not’s” to help you plan your child’s daily food menu.

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The Do’s

All children need the same food and nutrients as adults just in smaller amounts

When selecting food for your children you don’t have to do anything out of the ordinary or special as they require the same nutrients as you, just in smaller amounts. These nutrients are all the same vitamins and minerals that you get from eating healthy fruits, vegetables, lean proteins, grains, and dairy.

 A 2-3 year old will require about 1,000 – 1,400 calories a day, while boys that are 4-8 will require 1,200 to 2,000 based upon activity, and girls 4-8 will require 1,200 – 1,800 a day

 

Keep portions small

When you are preparing a meal for your children, you may want to consider using a smaller plate. This will help you regulate the serving size, prevent them from wasting as much food, and help you ensure they are getting the right amount to eat without overfilling their plate, and then encouraging them to “clean their plate”. Encouraging them to clean their plate can force them to eat too much. Instead, give them a smaller plate with smaller portions, they can always get more.

 

Healthy Snacks

Keep fruits and vegetables washed and ready to consume so they will be easy snacks for your children to grab. Explain to them the various vitamins and antioxidants each one contains to help encourage them to make healthy snacking decisions.  The occasional bag of chips or cookies is okay and its part of being a kid, but make sure you read the serving size on the back to help ensure you child doesn’t get too many bad calories.

 

The Do not’s

Avoid Breakfast Cereal

I’m sure we all remember the excitement of digging to the bottom of the cereal box in a mad frenzy to capture the toy that lay at the very bottom of the box. The thought of getting a “reward” for eating cereal was almost as thrilling as purchasing one you wanted from the toy aisle. Whether it’s John Cena encouraging your child to apart of “team fruity”, or a funny little leprechaun encouraging you to “follow the rainbow”, the cereal aisle is loaded with colorful boxes filled with sugar and toys. We are often hard pressed to believe that a box with cartoons on it could be unhealthy to our children, but the sugar content of ¾ of a cup of Kellogg’s Honey Smacks Cereal is 15 grams! To put that in perspective that’s 4 teaspoons of sugar!

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Drink’s that say “No added sugar” are not as healthy as you think

Sugar, whether added or natural, is sugar! With all the drinks marketed to children, and all of these loaded with sugar, it’s no wonder why were in the middle of an obesity epidemic! An 8 Oz serving of Sunny Delight is 130 calories and has 30 grams of sugar, that’s almost 8 teaspoons of sugar! A 12 ounce can of coke contains 140 calories and 39 grams of sugar; it is drinks like these that are contributing to the rapid weight gain among our youth!

 

Bake instead of fry

In an age of fried Twinkies and pretty much fried anything; it’s easy to get something quick and fried. While chicken tenders are my favorite food, it’s hard to deny they are certainly less healthy and provide extra calories and fat versus the much healthier baked option. Many recipes offer baked alternatives to our fried favorites that do not sacrifice the taste, but they exclude the calories.

 

Just remember to keep it simple with fruits, vegetables, lean cuts of meat, fish, chicken, whole grains and dairy.  All of these items are found on the exterior of the grocery store while all the boxed items are located on the interior. Children can easily drink most of the caloric intake with sugary juices and soda pop so remember; “no added sugars” does not mean the drink is healthy; water is always the best form of hydration. If your kids think that water is too bland simply squeeze lemon or lime into the water or you can look how to infuse water with various fruits. Childhood obesity is an epidemic, and this is a simple way we can help the keep our children healthy, not a statistic.