Written by: Jamie Free, CFNC, CF-L2, Pn1, Owner of Two-Seven Health
It’s always interesting these days with what people think is healthy and isn’t. There is a place you can go that has a wealth of food and yet is filled with all sorts of traps and surprises. This place is where we go to hunt and gather these days. It is called……The Grocery Store. But in the end, it is not what is in the store that matters, it is what is in your cart that makes or breaks you. Here is what it is like shopping with me.
Fruits and Vegetables:
I love fresh fruit and vegetables. The biggest problem I come across is that it doesn’t last nearly as long as we would like. So, this is what I pick up:
I do not get a ton of fruit and veggies fresh because this usually lasts 3-4 days and Im shopping for 7. I fill out the rest of the days with flash frozen steamable vegetables and frozen fruits for blending.
Meats and Proteins:
Since I am not a vegetarian, I gather most of my protein through animal meats. This is not always possible for some but there are options for them as well.
The amounts vary depending on if I use PaleoWorks for meal planning or not as well if Tess is home or working for 6 days straight.
Starch Carbs:
Be scared of carbs, they are the enemy. This is not true at all. People being scared of whole food groups is pretty crazy. The body is constantly searching for balance and taking foods you aren’t allergic away from you is dangerous. That doesn’t mean eat the snickers. It means unless your body has an aversion to gluten, don’t go gluten free.
These are essential for energy based on SCIENCE. Our muscles and brains work on glucose. We need carbohydrates for energy. Just remember that the body needs clean sources and not refined sugars.
Good Fats:
Seasonings and Flavors:
Mainly, I use low sodium spices like Cheyenne/poblano because I like spice or heat. I have been using MealFit’s Everything spice as well as their Bacon Candy. I also use Frank’s Hot Sauce and Buffalo sauce. I keep things simple. Nothing needs to be fancy, it needs to be functional.
Average shopping trip is $150 - $250 per week depending on what my goal is, what Tess is doing and if we are home. Prep happens through out the week. We use crockpot for some, oven for others, and the grill when we can. Again, my goals are different than most. Performance and energy trump the aesthetics for me but they all meet in the middle. Decide what your goal is and stick to it. Life is to short to be wishy washy. Find a goal, find conviction, and exceed your expectations. That can be seen in your grocery cart.
P.S. Cheat meals are never at home. I do not want to have left overs. I do not buy halo top or ice cream often because I do not want to be tempted. If you are easily convinced to cheat then remove them from your vision. Goals are only pipe dreams until you complete them.
]]>A superior protein blend, fully disclosed, made up of whey protein isolate and micellar casein.
]]>We’re thrilled to be able to offer what we consider the best protein on the market. We are constantly on the pursuit of reaching our full potential, and believe that if you're taking a protein powder, this one stands out from the rest.
The only question now is, what flavor should we do next?
The hero workout Murph is done every year, typically on Memorial Day, in remembrance of his sacrifice for our country. If you’re like me, you are getting ready to do it, and possibly for the very first time. It's a daunting task, no doubt. Below is the workout in its entirety. If it looks intimidating, don’t worry. While it's a grueling workout, I’ve got some tips to help get you through it. This workout is an enormous physical and mental challenge, but more importantly it's also a way to honor Lt. Murphy. Let’s take a look at it and discuss some tips to help you complete it.
MURPH
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
(20lb/14lb vest)
Tip #1: This is probably the most important one. SCALE APPROPRIATELY. 2 miles of running and 600 reps is a lot of work. This isn't a time to let your ego shine. There are plenty of ways to modify this workout based on your ability level, and we highly recommend you do so. The most popular method is to break up the 600 reps into 20 rounds of 5 pull ups, 10 push ups, and 15 squats. This is a great option if you are new to CrossFit or just aren't sure your body can handle completing the reps in large chunks as it's written. The point of the workout is to work to the best of your abilities to complete the work that you are capable of, and to do it in honor of a fallen hero. If for you, that's scaling back a little bit then great. There’s absolutely no shame in that. Work hard and do quality reps that you are proud of. Which leads to our second tip.
Tip #2: Don’t worry about the clock. If you’re looking for a short to moderate length workout, this isn't the one for you. This is meant to be a long workout. A long grind, and an uncomfortable one. Instead, focus on QUALITY REPS. This means pull-ups where your chin clears the bar, push-ups where your chest touches the ground, and squats where your butt goes below parallel. This will mean doing smaller sets than you want to and that's ok. Soldiers don't give their lives for this country so you can half-ass your push ups and brag about your time on the gram. Your goal should be to perform quality reps until the end of the workout.
Tip #3 is along the same lines. Remember why you are doing this. I love this workout. I love everything about it. The physical challenge, the mental challenge, the sense of camaraderie I experience suffering alongside my friends. But what I love the most about it is what it stands for. I love that it's a way to remember and honor a man who made the ultimate sacrifice so that you and I can enjoy life in the greatest country on Earth. Keep that in mind this Memorial Day as you are slogging through those push-ups. Be thankful that we get to do workouts like this to honor Lt. Murphy and all the men and women like him who gave their lives for our country. I promise it’ll help you keep going. Now grab some friends and get after it!
]]>“No matter how good you are, I’ll expect you to wring everything you’ve got, trying to still be better. And when you’ve worn yourself out to reach a goal, I’ll expect you to start for another.” —Atlas Shrugged
The new year is right around the corner, the time when most people set their big goals for the upcoming year.
Most people don't have trouble setting meaningful, achievable goals. Most people simply aren't willing to accept the sacrifices and lifestyle changes it takes to achieve them.
Here are our recommendations for setting and achieving your goals:
Studies have shown that those who have goals written down are much more likely to succeed than those who aren't. Our time to accomplish the biggest goals in our lives are not infinite, and it's important that you treat them with urgency.
Set some big, meaningful goals and don't stop until you meet them. There will be failures and successes, but always stay grounded and on the path to success.
Lift is about the pursuit of becoming the best version of you, and it starts here and now.
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So what’s the big deal about EAAs? I've heard of BCAAs, but EAAs are new to me.
In short, amino acids, especially when supplementing all 9 essential amino acids, can help build muscle, preserve energy throughout workouts, curve cravings and improve brain health. If you consistently train hard and put your body through stress, it’s worth supplementing EAAs into your diet.
Our BCAA + EAA supplement can be found here: Peak BCAA + EAA
]]>Here's what it is, why we added it and the incredible benefits it brings to the table:
PeakO₂® is a patented combination of 6 organic mushroom strains grown in the US. These mushroom strains are adaptogens, which allows the body to adapt to physical and mental stress. When used over time, this is a huge advantage in workouts when we constantly break down our muscles.
PeakO₂® is 100% USDA certified organic, vegan, all-natural, and non-GMO.
It also holds certifications from informed-choice and informed-sport, which certifies that supplements have zero banned substances and are safe for use by athletes.
Benefits shown from clinical studies:
When we added this ingredient and altered our dosage of Beta-Alanine, we did so with the goal of giving you the best power and endurance supplement we can offer. We are beyond excited to see how you like this addition, and have already seen it work wonders with some of our athletes.
Information on clinical studies can be found here: https://www.compoundsolutions.com/peako2.html
]]>So why did we change the formula from Edge Peak Pre-workout?
At EFP, we are firm believers in blissful dissatisfaction - the feeling of being happy but not satisfied, always looking for ways to improve. We've had incredible feedback from version 1 of our pre-workout, but we saw an opportunity to make it even better.
A quick guide to what's different:
Increased Citrulline-Malate 2:1 to 8g per serving. This ingredient is widely considered to be the best pre-workout ingredient in the market. With an added 1g, you'll notice increased blood flow, power output and PUMP.
Added a new ingredient, PeakO2®. This new, patented ingredient has shown massive benefits in endurance and power output. Studies have shown an increased time to exhaustion, helping you train longer and harder.
Decreased Beta-Alanine to 1g to eliminate the tingling sensation felt at higher dosages. This change, along with the added PeakO2® are designed to give you the best endurance boost possible, all without the uncomfortable feeling of your skin tingling.
In short, we introduced these changes to help improve your overall performance in your workouts. You should notice increased endurance and power output, along with more comfort with the elimination of the tingling from Beta-Alanine.
We will always look for ways to improve to help deliver you the best supplements possible for improving your performance. Whether you're an average Joe, a Powerlifter or a CrossFitter, we are here to help you reach your utmost potential.
]]>Our one and only sale of the year. You don’t want to miss this.
With Black Friday right around the corner, we want to outline the awesome sale we will be putting on for you all. This is our one and only sale of the year, so make sure to take advantage of these discounts and deals!
On top of these awesome deals, now is a great opportunity to try our new and improved products, Clutch Pre-Workout and EFP Whey Protein!
Clutch Pre-Workout improvements include:
EFP Whey Protein Improvements include:
The sale will go live at 9PM Thursday Night (Nov 28) and run through 11:59PM Monday night.
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The problem with dieting, though, is that it often can become a roadblock for social events, especially when getting together with friends for food or drinks.
In my experience, this especially holds true when football season and tailgating rolls around.
So how do we balance the two? Below are a few tips on how to fit cheat meals into your diet without the expense of your fitness progress or your enjoyment.
Cheat meals don't have to hurt your diet and in fact can help sometimes. It's healthy and necessary to let loose regularly, so enjoy yourself! If you get off track, don't sweat it too much - just sweat it off the next day.
]]>The problem, though, is this: Eating healthy can be expensive.
If you don't have a plan when planning your diet and groceries, the bills can add up quickly.
Here is a list of some of our recommendations for groceries in order to maximize your gains and keep your costs relatively low. Prices are included next to the items according to our walmart.com references. (If you want to be a big baller and shop at Whole Foods, Target or Publix, be our guests..)
This is not a full list, but some of our staples in our grocery runs. If you bought everything on this list for a week's worth, your total would be around $46!
Stay tuned for a future blog post on some of our typical meals we recommend throughout the day.
]]>If you are in the lower body fat range, there are some great exercises that will help make them pop as you continue to build core strength and shred body fat. The lower your body fat percentage, the more you abs will show.
Here are our 3 favorites:
1. Hanging Knee Raises (https://www.youtube.com/watch?v=KNzJ3GuIpB8)
*Tip: Anytime you can add weight to an ab exercise, do it! This will really help bring out your abs as you build strength.
2. Decline Sit-ups
3. Kneeling Cable Crunch (https://www.youtube.com/watch?v=NJQROeaBiVE)
For all of the above movements, we recommend doing reps in the 10-15 range. As mentioned, add weight when possible to really start making those abs pop.
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In the past few years, I’ve had a desire to travel more and more frequently- I love it! I usually find myself venturing out somewhere at least once a month, always looking for a new adventure, a time to relax and discover new things. When I do travel, I like to be able to thoroughly enjoy myself and not worry about the things I would when at home – diet being one of the main things. I work really hard to stay in shape at home, so how do I stay fit and also enjoy the fruits of travel? Below are a few tips I’ve found that work for me when traveling to make sure I maximize my enjoyment and stay on track with my fitness.
It’s completely fine (and recommended) to incorporate some off days, just try not to string those together on back to back days.
Tip: If your lodging doesn’t have a gym, find one before you depart for your trip. Once you’re out of town, it’s easy to come up with excuses not to workout. Figure out your potential conflicts before you leave to make sure this won’t be an issue.
Tip: Drink LOTS of water. More than usual. This will help keep you full throughout the day and improve your overall wellness.
Tip: Go on walks! If you’re in a new city, go explore it on foot. If you’re at the beach, enjoy the views along the coast.
At the end of the day, travel is meant to be enjoyed and it’s not that hard to stay fit while having a ton of fun. If you end up going off course while on the road, all will be ok. Diets aren’t made or broken in a few days, just get back on track as soon as you can and pick up where you left off.
“If you’re twenty-two, physically fit, hungry to learn and be better, I urge you to travel – as far and as widely as possible. Sleep on floors if you have to. Find out how other people live and eat and cook. Learn from them – wherever you go.” – Anthony Bourdain
]]>The key to this workout is pace. Your heart rate will be increased throughout this workout - embrace it. Keep your rest time under 90 seconds in between each set for best results. This workout get you in and out of the gym quickly but its tough if done correctly. Be ready to sweat!
Strict Shoulder Press: 5x10
Strict Dips (weighted if possible): 5x10
DB Shrugs: 5x10
Tricep Cable Pulldowns: 5x10
Upright Rows: 2 sets AMRAP (as many reps as possible)
One arm Tricep Pulldowns: 2x AMRAP
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The primary reason you aren't getting stronger isn't your workouts... it's your diet. Have you ever tracked how many calories you are burning and consuming on a daily basis? Legitimately tracking everything that you eat and every type of exercise you do?
If the answer to this is no, then you cannot honestly tell me you are completely committed to your fitness. It's a hard truth, but diet is a HUGE part of your success or failure in fitness! It's definitely not easy. For me, it's without a doubt the hardest part of my fitness journey...but you're truly committed, you must do this.
Here's our tips for taking over your diet and seeing those strength gains:
1. Track your calories and make sure they line up with your goals daily. A great free resource to figure out how much you should be eating is found here: https://fitlabs.ru/calc/
2. Download a calorie and fitness tracker on your phone. Our favorite to use is MyFitnessPal as it has a HUGE database of foods already. If you are eating something at home you can literally scan the barcode with your phone and it pulls up the nutrition info for you!
3. Try to stay within 100 calories of your daily goals - whether you are above or below doesn't matter too much - just be consistent.
4.. Allow yourself some cheat meals and cheat days. 1 cheat day a week is actually beneficial for your diet - just don't cheat every day!
Always remind yourself of how you may feel tomorrow, a week from now and a month from now based on your dieting decisions. If it were easy, everyone would do it.
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The first Open workout of 2019 is here, and it’s a leg killer for sure. CrossFit Open workouts are notorious for appearing innocent and simple, and then leaving you in heap of sweat and tears by the end. Week 1 this year is a seemingly simple couplet of wall balls and rowing. Let’s take a look at the workout, and go over some tips on how to maximize your score.
19.1
AMRAP in 15 Minutes
19 wall balls
19 calorie row
Fifteen minutes is a long time to go back and forth on these two movements, so pacing from the very beginning is going to be important. Make no mistake, this is a rowing workout. Even if you’re not great at wall balls, you can get through 19 reps. Break them up into two quick sets of 10 and 9 if you have to. But this one will be won or lost on the rower. Pick a pace that you know you can maintain for the first ten to twelve minutes of the workout, while still being able to knock out the wall balls in under a minute. For guys, rowing at a 1,200 calorie / hour pace will get you off the rower in just under one minute. Ladies, keeping your pace at 900 calories / hour will get you 19 calories in just under 1:20.
Wall balls generally take about two seconds for every rep. So going unbroken, 19 should take just under 40 seconds. But if the fatigue of doing sets of 19 on repeat is going to result in slower rows, break them into sets of 10 and 9 early on. You can do 10 reps in 20 seconds, rest 5 seconds, and then do 9 more reps in 18 seconds for a total time of 43 seconds. For a lot of people, this may be the way to go in a 15-minute workout that relies heavily on consistent rowing.
Finally, transitions. Transitions can absolutely destroy your score if you’re not careful. If possible, set up your rower close by and parallel to your wall or wall ball target so that you can quickly and easily swing one leg over the rower, take a step, and get to work on your wall balls. Keep your transitions fast; this is a STEADY 15-minute effort. You aren’t going to hit muscle failure on a wall ball or a row, so stick to your pace and keep moving throughout the entire workout!
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By: Austin Moncivaez
2019 is here, and I’ve personally already seen hundreds of posts on Facebook and Instagram about resolutions people are setting. Lose this many pounds, read X number of books, limit screen time to however many minutes a day. The list goes on and on. I want to be clear right now and say that I think New Year’s resolutions are good. I think making a conscious effort to better yourself is a great thing. But as I was scrolling through my feed (because limiting screen time is not a resolution of mine), I had a thought. I think social media has had two drastically negative effects on our culture.
It seems like a lot of the resolutions I see are motivated more by the potential of praise of friends and followers than the actual benefit of the change itself. Don’t get me wrong, getting healthier, reading more, spending more time with family, those are all great things. Things that should definitely be priorities in our lives. But if you’re striving to achieve any of those goals, or any goal at all for that matter, so that you can get likes and thumbs up on Facebook, you’re missing the point. This is the first issue that I see. I’ve seen so many moments posted on Facebook of anniversary dinners, family events, and other joyful times that are in and of themselves just that – joyful. But it seems like people are more excited to post their experiences online so that everyone knows what they’re doing, than to actually experience them.
Social media is great for so many reasons. I personally can’t get enough condescending Wonka memes. But one of the worst things that it has created is a culture of competition…often with people we don’t even like or know. I’m all for competition. I think it can be a healthy and effective motivator. But if you’re comparing yourself and your progress in the gym for example to other people on your newsfeed, you’re in for a vicious cycle of disappointment and dissatisfaction. I call it, “The 3 D’s.” Disappointment, Dissatisfaction, Depression. And no, before you leave a comment, I’m not saying that by looking at other peoples’ progress and trying to keep up with them you will automatically spiral into depression. But it can start moving you down that path. I’ve seen it happen. Falling into depression is a journey, not a light switch.
Teddy Roosevelt famously said, “Comparison is the thief of joy.” I’ve been guilty of this myself on more occasions than I can count. I would go to the gym, have a great session, and maybe even hit a PR. But if I open Instagram and see that someone across town that I know hit a 10# PR and mine was only 5#, then all of the joy and satisfaction that I felt would instantly vanish. Even though in my head I knew that I had worked hard and earned a worthy prize. I wouldn’t enjoy my reward. Comparing your progress and status to other people, truly will leave you feeling empty and unfulfilled.
Don’t let social media steal your joy. If you’re a competitive person, use that to your advantage. Challenge yourself to improve in whatever area of your life you see fit, but don’t compare your progress to people in your news feed. This year, make yourself a resolution and stick to it. Read more, watch less, and be intentional about the time you spend with those you love. But don’t do it so that you can post about it.
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Below you will find my typical 6 day workout split and is designed for those looking to increase their strength in the weight room. If there are any terms or exercises on here that are unfamiliar I recommend that you search for it on Youtube as there are plenty of demonstrations on there. The key to this workout is lifting weight that challenges you – your last 2 reps of each set should be challenging but attainable. While I make no guarantees, this workout should bring significant results if you stick to it for at least 6 weeks and challenge yourself daily.
Day 1: Chest/Shoulders/Tris
Bench Press: 8, 8, 6, 4, 2
Military Press (Standing): 8, 6, 4
Incline DB Flies: 3 x 8
Front Barbell Raise: 3x8
Clap Pushups: 4x12
DB Shrugs: 4x8
Dips: 3x8
Tricep pulldowns: 3x12
Day 2: Legs/Abs
Back Squat: 10, 8, 6, 4, 4
DB Step ups: 3x8 each leg
Reverse Lunges: 3x8 each leg
Leg Extensions: 2x25 – 30 second rest in between sets
Russian Twist: 3x12
Hanging Leg Raises: 3x12
Reverse Crunches: 3x12
Ab Roller: 3x12
Day 3: Back/Bis
Bent Over Barbell Rows: 8, 8, 6, 6
Barbell Curls: 3x8
Lat Pulldowns: 10, 8, 6
DB Hammer Curls: 3x8
Seated Cable Rows: 3x12
Preacher Curls: 3x8
Pullups: 2x Burnout
DB Curls: Drop set burnout
Day 4: Chest/Tris/Shoulders/Abs
DB Bench Press: 10, 8, 6, 6
Seated DB Shoulder Press: 8, 8, 6, 6
Incline Barbell Bench Press: 3x8
1 Arm Side Lat Raise: 3x10
Cable Flies: 10, 8, 6
Barbell Shrugs: 3x8
Decline Weighted Situps: 3x12
Weighted leg raises: 3x10
Plank: 3 sets 1 minute
Day 5: Legs
Front Squat: 4x8
Good Mornings: 3x8
Split Squat: 3x12 Each Leg
Lunges w/ 45 lb Plate: 4x15 Each Leg
Hamstring Curls: Burnout
Day 6: Back/Bis
Hang Cleans: 8, 6, 4
DB Rows: 8, 8, 6, 6
Wide Grip Pullups: 4x5
Seated Cable Rows: 2x15
Cable Curls: 3x12
Seated DB Curls: 3x8
Reverse Barbell Curls: 3x12
Hammer Curls: Drop Set Until Failure
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Staying Fit During the Holidays
5 Steps to Crushing it.
By: Austin Moncivaez
The holidays are here, and with them, the obstacles and distractions that have derailed countless fitness journeys. If you’re like me, you love this time of year. The stores around town are decorated, Christmas music is playing on the radio, and it’s a great opportunity to spend time with family that you don’t get to see very often.
However, as everyone knows, the holiday season can be detrimental to your fitness goals. It’s a very busy time of the year, and gyms see attendance drop during the month of December every year. And then there’s the food. Starches and carbs everywhere. Grandmothers seem hell-bent on fattening their children and grandchildren with sweet potato casserole and pies.
Not to worry though, we’ve put together a short list of some simple and practical tips to get you through the holidays while staying on track. Read up, do your best, and most importantly, enjoy the holidays with your friends and family. Merry Christmas from everyone here at Edge Fitness Performance!
All in all we hope this helps you stay fit this holiday season but don't forget to take a step back and enjoy! It only comes around once a year.
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By: Austin Moncivaez
Struggling to get your morning started off on the right foot? Good nutrition in the morning is the key to feeling good throughout the day, especially if you are planning on working out. For those of us who are up early and out the door, whether it’s to the gym or to work, getting a meal in that’s both nutritious and convenient is a task that is often easier said than done. That’s where a little bit of planning and help from us comes in. Here are some simple recipes and ideas to get you fueled and ready to crush your day.
Overnight oats
This one is the absolute easiest, and takes zero time in the morning, because the prep is done the night before. Combine ingredients in a Tupperware or similar container at night, and place in the fridge. If you can spare 30 seconds in the morning, slice up a banana and enjoy your quick and easy breakfast.
Protein smoothie
This one takes a little bit longer than the overnight oats, but is still a breeze to throw together early in the morning. Blend everything together and throw it in your favorite to-go cup and enjoy it on your morning drive to work. As an alternative, if chocolate peanut butter isn’t your thing (what’s wrong with you?), substitute the chocolate PB protein for our vanilla, and the scoop of peanut butter for a cup of sliced up strawberries for a delicious strawberry banana smoothie.
Protein coffee
Not a breakfast eater? If you like to simply start your morning with a hot cup of joe, and then eat a little later, try a scoop of our vanilla whey protein stirred up in your favorite coffee. It mixes great, and adds some healthy sweetness so you don’t have to worry about doctoring your coffee up with sugary creamers or sweeteners.
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If you're like me, one of my favorite things to do with friends and family is go out and grab a bite to eat. It seems like most diets today want to cut that aspect of your life out completely so that you can maximize your weight loss.
Below are four tips to help you continue to lose weight while also enjoying a social life with friends and family.
1. Be Smart.
2. Order a Smaller Portion
3. Plan Your Day.
4. Eat Slowly.
Follow the above four tips and you'll find that eating out doesn't have to ruin your diet. Make sure that you continue to have fun while dieting, people. It doesn't have to be a miserable process and you will enjoy your life so much more if you just remain smart about your lifestyle choices!
]]>How to Get the Most Out of Your CrossFit Experience
By: Austin Moncivaez
Pictured: Austin Moncivaez
Whether you work in the fitness industry, simply enjoy exercising, or live in a town with a population above 500, chances are, someone you know is into CrossFit. The popular training methodology exploded onto the fitness scene in 2010, and has not slowed down since. With over 10,000 affiliates across the globe, it’s safe to say that CrossFit is here to stay. Maybe you’ve thought about trying it out for yourself but are a little intimidated. As with starting anything new, there are going to be some challenges, but we’ve got you covered. Here are our top 5 tips to get the most out of your CrossFit experience.
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Strength/Mass: 3-4 Minutes
Fat Burning/Endurance: 45 Seconds - 1:30
Maintenance/Recomposition: 2 Minutes
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Time to get the EDGE?
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As I have tinkered with different diets and researched more, I came to the realization that what you've heard your whole life is likely far from the truth. Recent studies by the US National Institutes of Health (NIH) and the Nutrition Science Initiative (NuSI) have confirmed previous research of my own. I'll save you the long story and give you a few facts.
1. The ultimate decider in weight gain/weight loss is how many calories you are consuming vs. how many you are burning. High protein, carbs or fats is irrelevant in weight loss or gain as a whole - focus on the big picture. Calories.
2. The diet that works for you does not necessarily work for others. Eat what you can control and what satisfies you. Some people LOVE lean chicken breast and vegetables - others despise it. Figure out what gets you close to your calorie goals - once you get a grasp on that, you can be more specific on your macronutrients (carbs, fats, proteins).
3. In a recent study by the National Institute of Health and the Nutrition Science Initiative led by a Dr. Gardner of Stanford University, over 600 people were test subjects in a low fat vs low carb diet in which protein levels were consistent. Long story short? The results were the same. Whether you'd prefer a ribeye steak (high fat) or a baked potato (high carb), you're safe. As noted in previous points, just be sure to meet your calorie goal and protein goal.
4. Last, be sure to pay attention to your mood and energy. While you may not be able to notice on your own, ask a good friend, relative or significant other to be open and honest about good or bad changes they have noticed. Personally, my mood is significantly better in a high fat diet - you may be the opposite. If all else fails, find a healthy balance between the two and nail your calorie goals.
Resources: To figure out your calorie goal: https://www.iifym.com/iifym-calculator/
Study by Dr. Christopher Gardner: https://jamanetwork.com/journals/jama/article-abstract/2673150
]]>What are the benefits of creatine monohydrate?
How much creatine should I be taking?
What kind of creatine should I be taking?
Notes: Be sure to drink plenty of water when supplementing creatine monohydrate. In general, individuals who work out should aim for around 90 oz a day at a minimum.
]]>January 24, 2018
If you're searching for a great base workout that's going to make you sweat, challenge you and help you reach your fitness goals (whether your goal is to lose weight or gain weight), you've come to the right place. Below, I've outlined a weekly workout plan based on a 4 Day Split -- as always, adjust this as necessary based on any limitations and add/subtract days as needed. If you need any help doing this, shoot me an email at Jacob@edgepreworkout.com.
In order for this or any workout to work, you must be pushing yourself to near failure on your big lifts. Challenge yourself! I have also included cardio days which I recommend if you are aiming for re-composition or cutting weight. You can still do cardio if you're aiming to build muscle/gain weight, you will just have to compensate for the extra calories burned by eating more (woot!). A great alternative to cardio is yoga.
Read First: Proper nutrition is an absolute must if you want to see results. I am a huge proponent of flexible dieting (i.e. eat whatever foods you want as long as they fit your macronutrients). I would HIGHLY suggest that you visit this website https://www.iifym.com/iifym-calculator/ in order to figure out how many calories you need in order to fit your goals. This was and still is a MAJOR KEY to my success in fitness. As noted on the above website, I would also highly recommend download the MyfitnessPal app on your phone to track your food. Yes, it may seem like a hassle but I am assuming, since you are reading this, you are taking your fitness seriously enough to do this.
Workout Plan
Monday: Chest/Back/Arms
Barbell Bench Press: (10, 5 - Warmup), 6, 6, 5, 5, 4,4
Barbell Rows: 8, 8, 6, 6
Incline DB Bench: 4 x 8
Lat Pulldowns: 4 x 8
DB Flies: 3 x 12
Reverse Flies: 3 x 12
Pushups: Til Failure
Pullups: Til Failure
Barbell Curls: 4 x 10
Tricep Pulldowns: 4 x 10
DB Curls: 4 x 10
Dips: 4 x 10
Tuesday: Legs/Abs
Back Squat: (10, 5) 8, 8, 6, 6, 4, 4
Barbell Lunges: 8, 8, 6, 6
DB Step-Ups: 4 x 6
Calf Raises: 4 x 12
Windshield Wipers: 4 x 10 (See here: https://www.youtube.com/watch?v=arDUVmCzyhc for reference)
Russian Twists (Weighted): 4 x 25
Bicycles: 4 x 25
Plank: 2 x 1:00
Wednesday: Off/Cardio/Yoga
15 Minutes Run/Bike/Stairmaster
Thursday: Chest/Shoulders/Tris
DB Bench Press: 10, 8, 8, 6, 6
Seated DB Shoulder Press: 8, 8, 6, 6
Incline DB Flies: 4 x 10
DB Shrugs: 4 x 8
Pushups: 4 x 15
Front/Side Lat Raise: 4 x 10
1 Arm Tricep Pulldowns: 4 x 8
Skull-crushers: 4 x 12
Diamond Pushups: Til Failure
Friday: Legs/Back/Bis
Front Squat: 10, 8, 6, 4, 2
Hang Clean: 8, 8, 6, 6
RDL (Romanian Deadlift): 4 x 8 (Form here: https://www.youtube.com/watch?v=2SHsk9AzdjA)
DB Rows: 4 x 8
Reverse Lunges: 3 x 12
Seated Rows: 3 x 12
Hammer Curls: 4 x 8
Reverse Grip Curls: 4 x 8
Abs of Choice
Saturday: Off/Cardio/Yoga
Sunday: Off/Cardio/Yoga/Abs
1. Clean up the diet. As outlined in previous posts, this is a MUST. Truthfully, this is a must no matter what your fitness goals, at least until you get into a consistent routine and know how many calories you are burning and consuming. In order to lose weight, you have to be in a caloric deficit (i.e. burning more calories than you are consuming). Look up a IIFYM calculator to assess your daily goals. I recommend aiming to lose ~1 pound per week. 2 pounds is doable, but much harder both mentally and physically. Although it's tempting, don't try to lose more than that per week - you do permanent damage to your metabolism if you're making major changes to your composition so quickly.
2. Workout out at least 4 times per week. Lengthen the workouts and try to up the intensity in each one. Even if you are simply implementing an extra arm day or core day, this extra gym time will pay huge dividends by burning more calories and ultimately adding strength if you're doing it right.
3. Minimize rest time in between sets to 60 seconds or less. Even on your big lifts, push that heart rate by going from set to set quickly. I recommend ~ 45 seconds for the ultimate heart rate "hacking". You will likely see noticeable fatigue the first few times you do this but it WILL pay off in the end.
4. STICK WITH IT. The reason most people are unsuccessful in cutting weight with is that they lose motivation after not seeing results. Be realistic -- mirror results will show up likely after 4-5 weeks of consistent workouts, dieting and lifestyle change. This is a lifestyle change and if you want to see results, you will have to make significant changes and sacrifices in your life. If you stick with a proven plan listed in the steps above, you will have life-changing results in 4-6 weeks.
For cardio lovers: It is smart and beneficial to implement cardio whenever you hit a wall (plateau). This is an industry trick - cut as much weight as you can without cardio and then implement it whenever you need a boost in your diet. This can significantly help the weight fall off, especially after a long and successful diet that starts to stall. I recommend no more than 30 minutes per day and prefer stairmaster, HIIT on a bike or a slow jog.