Josh Saunders Aug 13, 2014 Exercises  Fitness 101  Mindset  Motivation  Nutrition  

Hi Everyone!

I’m always looking for that one thing to say or do to you to make that difference. So today, I wanted to write a post on some lessons I have learned in fitness and nutrition as a coach and trainer at The Bootcamp Effect over the past 4 or so years.

I decided to put it in a Q and A format with questions I have been asked or could/should have been asked… Keep your eyes out and see if any apply to you and MAKE THE CHANGE.

For, “You are what you repeatedly do. Excellence, then, is not an act but a habit.”

Question –  Your top choices to train glutes for women and would you choose the same exercises for men?

Answer-  If you want to develop nice round glutes the exercises are unisex. My top exercises are walking lunges, split squats, squats (going at least parallel – the glutes don’t get worked if you don’t go low on all three exercises) and some form of hip extension with a squeeze at the top. Make sure to stretch piriformis muscle so that you don’t get sciatic impingement – and that looks like this…

piriformis_stretch

Q –  What kind of diet do you use to get your results? What do your clients use?

A – No diet. We don’t practice extreme we practice extreme moderation based on a foundation of whole foods. If the majority of your meals don’t resemble chicken, rice, and broccoli then you need to read this post.

Q – Best exercise to tone legs?

A –  Squats (vary foot positions – knees always out), lunges, 1 leg deadlifts, split squats, trx hamstrings, and skipping for calves.

Q –  How would you suggest for someone to lose over 15lbs in 6 weeks?

A – There is no secret to transformation. Change of mindset is the first thing that needs to happen before anything else – believe in yourself! Get a goal that you want to achieve – people always get in shape for their weddings because it is an important goal to them – so you need to find an important goal for you. Then you will make the better choices in the kitchen, and get to bootcamp 5x/week. Improve your mindset before everything else.

Q – How many milligrams of sodium per day would be a minimum when performing intense workouts?

A – RDA recommends 2 grams but I believe we need more during hot weather and intense exercise. I have no recommendation just eat normal and don’t cut sodium unless advised by a doctor. Don’t take this as an opportunity to seek out more sodium in a diet. Seriously, back to mindset for a second. If you are given an inch, do not take a mile!

Q – Best Pre workout mix?

A – I wouldn’t take them unless you really have to (which I don’t think anyone needs to). Anything that stimulates central nervous system can be dangerous. 

Q – What do you think of juice diets and cleanses?

A – I don’t believe in anything that can’t be sustained for a lifetime.

Q – How much cardio do you recommend for weight loss in comparison to weight training?

A – You always need to do and prioritize weight training for weight loss because with weight training we increase lean muscle mass and metabolism. Think of weight training as long term investment for fat loss and cardio as a short term investment. The best type of cardio is High Intensity Interval Training for 20-30 minutes per day 4-5 days per week. We try to put cardio at the end of our workouts within our finishers and incorporate it on Wednesdays and Saturdays throughout the workout. But lifting weights is most important! 

Q – What vitamins/supplements do you recommend?

A – You can’t build a house by putting the doors and windows on first. Make sure your basic nutrition is correct and just like the word “supplement” suggests it’s a supplement to your already great diet. Not a replacement!

Q – What are your thoughts on exercising with a bad cold in an effort to sweat out the virus?

A – Moderate exercise is ok but severe exercise will decrease your immune system.

Q – What’s your opinion on the paleo diet?

A – When I look at a diet from people’s perspectives. They look at it like it has the power to get them results. I fu#&ing hate that mindset. You have the power to get the results. You make the choices. You are empowered. As you can see I’m not one for diets, I believe in eating the right foods, at the right times, and in the right amounts, which is pretty simple. You can read all that info on the members page. Change your mindset! As far as I am concerned, the best diet in the world and for you is the one that works for you and you are able to sustain for the long term.

Q – What’s your best exercise for inner thighs for women?

A – Side lunges, and squats with toes and knees out super wide! I’ve been trying to get you to do your squats with your knees out! Please note, then knees should stay out at all times, especially on the way up – drive your heal through the ground and get some glutes in there too!

Q – Can you have too much protein?? I have 3 protein shakes a day  and then all my meals include protein. Also, is it true  about if your not losing weight it could be from doing too much activity. Can too much activity keep you from losing weight??

A – Our body has systems and every system has a “negative feedback loop” to protect it from destroying itself. For example if you restrict water intake your body holds onto more water and you look bloated. If you do too much activity and not adjust your caloric count and carb count your body shuts down your “T4 to T3” inactive to active thyroid conversion which leads to “starvation mode” I usually recommend a gram or gram and a quarter of protein per pounds of body weight for fat loss. And yeah, that’s a lot of protein. And yeah, it works. So get to know your chicken, steak, salmon, white fish, tuna, hemp seeds, etc. And go ask Karen how much her grocery bill is when she cooks dinner for us.

You want results right?

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Josh Saunders, BSC, CSCS, CF-1, PN-1
The Bootcamp Effect

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