Saturday, November 07, 2015

GetFitRadio Nov 2, 2015

thanks shutterstock

Marcus Smith joins me from the Innerfight Gym and we have a good old chat about your fitness.

Email your questions to or


Here is what we had planned to speak about.

Nov 3

Week off with calf injury!

What is up in the Gym?
Fit fest coming up this weekend

Pure strength class now 3 times a week

-Talk about the medicine ball toss on Youtube (innerfight) what was this a global theme?


Good question!
I am new to crossfit, aka just started yesterday. I don't exactly have anywhere where I can do sprints, so what would be a suitable substitute? Burpees maybe? Any ideas? Thanks in advance.

-what is a good substitute for burpee’s ig you are recovering from back issues?

-Thoughts on AMRAP workouts
-walk us through pull-up bars and the variety out there what are you using?
-bad sleep and weight gain!

-the bike/arm killer in your gym why it is a killer!

thought on this plan!
If you loved the burn of high-intensity interval training (HIIT) but dropped it because it started to feel like exercising in a torture chamber, listen up: A new University of Copenhagen training plan lets you get the most out of HIIT—without killing your motivation.
For eight weeks, 28 of 132 runners tried the (confusingly named) “10-20-30” protocol, which has three steps: running, cycling, or rowing at an easy pace for 30 seconds; at a moderate pace for 20 seconds; then all-out for 10 seconds. (So yeah, even though it's called the "10-20-30" protocol, you're actually doing intervals in a 30-20-10 pattern.) Subjects did this five times with no rest, took a two-minute break, then repeated it five more times, for 12 minutes total.
After two months, not only were nearly all subjects still in the program—there was almost no falloff—they’d also cut about 38 seconds off their 5K times. The control group? Nada.
“The fact that you work really hard for only 10 seconds makes it very easy to do,” says U.C.’s Lasse Gliemann, Ph.D. “You don’t need a huge amount of willpower to finish a 10-second sprint.”


-going shirtless?
-barefoot workouts?

Consistency in workouts can be a great thing for motivation!
importance of consistency, which personally took me a while to learn. Flashback to the days where I’d wander around the gym with a bewildered look on my face, do a few biceps curls, and leave out of sheer intimidation. I would start crazy diets and burn out. I’d temporarily commit to intense fitness regimens and the “Let’s skip ’til tomorrow” excuses would begin. And finally, after lots of experimentation and discovering what I truly love, it became really easy to stick with it over the long haul.

-Thoughts on a fitness buddy do you think those that succeed have a support system?

-avoid too much too soon! How do we do that?

-Resist the Need for Speed
It's true, many WODs are tracked by time. But that doesn't mean you should rush. "Start with good mechanics before increasing your pace or weights," says Leblanc-Bazinet. If you don't, you're putting together a recipe for injury. Ask your coach to monitor you during that move that feels almost too easy—they'll be able to tell if you're hitting the benchmarks and encourage you to attack the next level.

-So What Determines How You Put on Muscle?
The question then remains, if body type is not really indicative of how easily or quickly we can put on muscle, what is?
Muscles only grow as strong and powerful as the anchoring points allow them to and those anchoring points are tendons and bones. Strong tendons and strong bones make for strong, powerful muscles. Because bones and tendons get stronger through physical activity which exercises the muscles this is a little bit of a catch-22.
At this point nutrition comes in. Bones require calcium and calcium has to be present in the diet. A combination of enough calcium and sufficient high-impact exercise to frequently generate 4G forces (about four times the weight of your own body applied to your muscles and bones) begins to affect the density of the bones. As bones get denser they can support greater exertion from the muscles more easily, so muscles can now begin to grow faster.
The recipe for building muscles then is what it has always been and it’s the same for everyone:
  • Good nutrition
  • Regular exercise that challenges the muscle groups you want to get stronger
  • Sufficient sleep (for the body to restore muscle fiber damage and build new muscle)

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