Never go to the gym again!

Are you tired of going to the gym? Paying your dues every month just to go stand in line and wait for the piece of equipment you want. Finally its your turn to lay on the bench and you wonder to yourself, how many strands of DNA am I laying in?

If so, your not the only one. Check out this email I recently got from Mark.

Hey man, my school gym closes early n Im tired of going to the commercial gym during peak hours. Im wondering what basic equipment I would need to get an effective workout at home?

Thanks bro,
Mark 

The good news is, you really don't need much to get a killer training session done in the comfort of your garage or basement. Hell, I've even seen a guy deadlift 500 pounds in a spare bedroom! Below are my essentials for anyone looking to start training at home.

1. Barbell and plates. Buy used to keep the cost down, watch craigslist or local garage sales. Most sets come with around 300 lbs of total weight, but you can get as much or as little as you'd like. A good rule is try to get the equivalent to your own weight. i.e. if you weigh 180 lbs try to get at least 180 lbs worth of weights.


2. Pull up bar. Anything strong enough to support your own weight. You can use the rafters in your basement or garage really. Or look at getting a door mounted pull up bar, or a stand alone tower. Pull ups get you strong.

Those two things are really all you need to get strong at home. But for the sake of this article I will round out my top 5.

3. Jump Rope.  There is a reason you always see boxers and MMA fighters using jump ropes in their training. It adds a certain level of explosiveness that is otherwise hard to get. They take up zero space and are cheap.

4. Heavy Hands. OK so this is a nickname the guys at my training facility came up with. Heavy hands can be anything that is heavy and you can carry in your hands/arms for things like farmers walks. At my gym we use buckets full of dirt, heavy dumbells/Olympic plates, kegs or stones.

Last year my buddy and I did some landscaping for a company. We got to keep some huge boulders and they got cheap manual labor. Anyways, those rocks must weigh 75 lbs each and are very diverse tools. If rocks aren't an option, run down to your home improvement store and grab a couple of 5 gallons buckets, fill 'em up with dirt and just carry them around. Farmers walks (or even holds) are a great movement and will add great muscular endurance to your whole body.

5. Foam Roller / Lacrosse Ball. Recovery work sucks, I'll be the first to admit that. It hurts, its time consuming and its boring as hell. And often when you are training at home it can be easily skipped. But don't let it happen! This shit is damn important, because in the long run it won't matter how much you can squat, press and deadlift if your to fucked up to enjoy yourself. So please guys, get them both and use them at least 3x per week. Take care of your body and it will take care of you.


Got questions? Leave a comment below or shoot me an email!

Caleb

Why we quit and what we can about it.

Hi everyone, I hear all too often "I need someone to workout with." I hate hearing those words. As a fitness professional all I hear when someone says that is; I don't have the motivation to get off my ass unless someone is forcing me too.

Well I'm sorry to break it to you, but that's not how shit works. If you cannot find the drive from inside, you wont be able to find the drive from the outside either. You have to desire the change and have it manifest from your own self. Having a gym buddy is great, but you still have to have intrinsic motivation to keep going. I don't care how great of a gym partner you might find, they cannot keep you motivated. You have to keep you motivated.  

You may be thinking, yeah that sounds great, but how? The truth is, you have to find a fitness program that works for you. You will never stick to a routine if you do not enjoy it. This advice is worth gold in both fitness programs and diet routines. Find something that makes you excited and go after it. 

I'll use a personal example. I fucking hate running. Anything beyond 1.5 miles feels like a marathon to me. Therefor to choose running as a way to get fit would be virtual health suicide for me. Several things would happen if I decided to choose a program that I hated doing: First I would last about 4 days before I got fed up and burned out. If I pushed it much past this breaking point my form and technique would start going to shit and I would be at risk for injury. I wouldn't enjoy the process so I would just want to get it over with. Second after my fifth day when I decided I was done, I would lose all motivation to begin something new and probably drowned out my defeat with an unholy amount of chocolate cake. 

The same is true for diets. Do not start a diet that is to extreme for your goals. Another personal example. I really don't enjoy eating meat. However this didn't stop me from trying the paleo thing out a few years back... Yeah, colossal failure. Despite eating clean and training hard, my body did not process the change well and my cholesterol sky rocketed. Despite being a great diet, it just wasn't right for me.

The bottom line; find things that you enjoy doing. In both fitness routines and nutritional plans. If you do not enjoy it, don't do it. You won't stick with it and could end up hurting yourself in the process. 

If you need some pointers on different routines or nutrition then drop me a note. I am always willing to answer questions.  

Caleb 

Top Five FAQ's

Alright, as promised I have compiled a list of the most frequently asked questions about health, fitness and lifestyle. Thank you for all of the messages on my twitter about this subject. Below are the most frequently asked questions I get. Please use this for what it is, my opinion on these subjects.

Seek proper medical advice before making any changes, it's not an option. 

1: How do I lose weight on my belly or arms? 
The truth to this is, you really cannot spot reduce fat. The best, and most effective way to ditch that flabby skin is to attack the whole body at once. Start an exercise routine that does not singly target the spot, but instead works multiple muscle groups. By doing this, you will start looking better in all areas. Besides no one wants to have a double chin with six pack abs.

Keep in mind, the definition of insanity is; doing the same thing over and over and expecting different results. Meaning don't go to the gym and spend hours on the elliptical or treadmill and then wonder why you are not improving. Take the time to change up your routine. Take advantage of other opportunities offered and step outside your comfort zone.

2: What supplements do you/should I take? 
Supplements can be a great TOOL to help you get what your diet is lacking. That being said, supplements are just that, supplements to what you are already doing. Do not ever let someone tell you that a certain supplement will cover you in all areas while you eat junk and train like a turtle.

Supplements that I would recommend or take myself really depend on what the fitness goal is. Supp's for people trying to lose weight are going to vary greatly from those people trying to gain weight.

My list of no BS supplements are:

• Quality Whey Protein
• Creatine Monohydrate 
• Omega 3-6-9 blends  
• Quality Probiotic 
• Digestive Enzyme  

That's it. There are plenty of other really good supplements out there to help with certain conditions, but unless you are deficient in a certain area then don't overload your system with useless supplements. Some of these include but are not limited too: 

• Pre Workouts 
• Multi Vitamins

Both can help in certain situations but are generally not needed. 

3: What diet is the best? 

Simple answer. None. 

Why? 

Because people in general view diets as short term plans to lose weight. In reality most people do not need to lose weight but they need to gain muscle. Also, the association of diets and short term goals suck. Once you decide you want to lose weight, get healthy, gain muscle, or whatever your fitness goal is, it is not a short term thing. It is going to take a complete lifestyle change. A diet is better than eating junk, but I think most people get lost in what one to follow.

My advice, seek out a well rounded nutritionist and have them help you. They are worth the price tag and can probably solve more of the worlds health problems than a traditional medical doctor. The most important factor is finding a diet plan that you enjoy and can follow without making too many sacrifices. For example, if you love eating meat, then do not try to go on some vegetarian diet. The same is true for people who don't eat meat, don't let someone tell you to eat nothing but meat and vegetables. Find what fuels your body operates best on and choose a type of diet that fits you.

Obviously, don't go to extremes. I  love cookies, but that doesn't mean that my body runs more efficiently on them then it would on a well balanced diets of whole foods. 

4: I want to start getting in shape but I don't know where to begin?

Start by visiting your doctor. Make sure you can handle making in big changes in your life. Then start anywhere. Find something that keeps you active that you enjoy doing, and do it. This could be walking with the dog, swimming, weight training, yoga, boxing or any other physical activity that gets you moving. The most important part is to get moving. Everything will fall into place the more experience you give it. Think about the sports or games you used to play when you were younger, then find something that mirrors those activities and get involved. 

I had a client that thought she was doomed to get back in shape because she could not stick with any routine that a trainer made for her. Spending sometime with her I found out more about her past and found she used to play soccer in school and loved it. It didn't take me long to get her back out onto the field for a friendly match. Before she knew it she regained that same passion she once had. This reduced the stress of trying so hard to lose weight, and voila the weight start flying off of her. Amazing what a little bit of love and passion for something can do. Long story short, not only did she start losing weight and feeling better, she also became more interested in improving herself physically and all of a sudden the weight room wasn't the most boring thing for her. She started to actually enjoy lifting weights because it improved her soccer game. 

Find something you love and do it more often. 

5: Are personal trainers worth it? 

Yes and no. Do your homework on who you are considering. Interview them like you are the CEO of a company. If you think about it, you are the CEO of your body. Ask yourself the follow questions:

• Does the perspective trainer have a passion for helping people like me? Or are they just in it to make a buck. 

There are some great trainers out there that truly have a passion for what they do and there is some shitheads who just want to make money and spend their day in the gym. This is usually evident by the enthusiasm that they have. They should be eager to help you, excited for you, listen to you and help you attain your fitness goals. Trainers should not require any long term commitments. Try to find someone who is willing to go month-to-month. No one likes getting locked into a contract and paying for something we don't use. 

• What type of education, certifications or experience does the trainer have? 

I know education is not everything. There are some kickass smart people that do not have college degrees and fancy abbreviations after their name. However, knowing a little bit about the trainers background is very helpful. Typically someone with a degree in a related health field is going to have more general knowledge of how the body operates than someone who attended a weekend seminar. Ask for referrals or references. If you are looking to improve in a certain area find out the experience the trainer has in that area. If you are looking to run your first 5k a bodybuilder trainer might not be the best fit for your training.  

Look for a trainer that fits your personality traits. You have to work with someone you like and will get along with. Otherwise it will take all of the fun out of the experience and you will find yourself either not showing up and wasting your money, or dreading the time you are going to have to spend with them. 

Been to long...

Hello all you fit freaks! I have to say that I am truly sorry for not updating this blog since last September. I have been incredibly busy the last seven months. Now, I am not one for excuses so I wont make any. Starting now I will post at a minimum weekly. 

I have been getting a lot of direct messages on my Twitter asking fitness and lifestyle related questions. As a trainer I normally charge for answering these type of questions, but I feel it is part of my civil duty to help YOU live a better life.

That being said; next week I will be posting a FAQ post where I answer some of the most common questions I get asked. If you have anything you want answered tweet me or leave a comment below.  

Enough rambling... 

Train hard and stay safe.

Caleb Burzan

05 August 2013

Warm Up: 

10 minute ROM

3x 10-15

GHD Sit Ups

GHD Back Extensions

Push Ups

OVH SQT

KB Swings (35)

Ring Dips

METCON: 

21-15-9

Front Squat to Overhead Press

Pull Ups

Supplemental Work: 

50x Leg Levers

2 x 50x Bicycle Crunches

25x Reserve Crunches 

15x L Pull Ups

10x Jack Knife 

15x Weighted Sit Ups

Prep Phase (BW):

100 Jump Ropes

20x Lunges

100 Jump Ropes

30x Jump Squats

100 Jump Ropes

40x Step Ups

100 Jump Ropes 

31 July 2013

Stamina: 

Swim, 800 ft (731m)

Prep Phase: 

Max plank hold*
If under 30 seconds perform a 30 burpee penalty
If under 60 seconds perform a 20 burpee penalty
If under 90 seconds perform a 10 burpee penalty

10 Rounds
8x, 4ct Flutter Kicks
8x, 4ct Mountain Climbers
8x, Lunges (4 each side)
8x, Squats

Max plank hold*
If under 30 seconds perform a 30 burpee penalty
If under 60 seconds perform a 20 burpee penalty
If under 90 seconds perform a 10 burpee penalty

24 July 2013

Strength: 

8x2 Sumo Deadlift High Pulls 7 @ 115#, 1 @ 125#

100 Push Ups

Max Plank Hold (5:11)

Stamina:

10M Bike, 45 minutes

Prep Phase (BW):

Tabata:

Push Ups
Plank Holds
Jump Ropes
Squats

23 July 2013

Strength:

5x5 Deadlift
205, 215, 225, 255, 225

3x10 Floor Press @ 135#

Stamina:

15-10-5

GHD Sit Ups
Back Extensions
KB Swings @ 35#
Ring Dips

Prep Phase (BW):

20m AMRAP

25 Mountain Climbers
20 Flutter Kicks
15 Jumping Jacks
10 Dips
200m Run

22 July 2013

Thought For The Day

Strength: 

5x3 Front Squats (135#), (155#), (175#), (165#), (165#)

then,

Stamina:

100 Air Squats
2x25 Goblet Squats (35#)
3x10 DB Thrusters (20#)
3 Perimeter (100m) Farmers Carry (45#)
2x25 Ab wheel roll outs
100 Russian Twists (35#)


Prep Phase (BW)

4 rounds:

Run 400m
20x elevated feet push ups
15x squats
10x burpees

18 July 2013

5x

Push Press, 3x (3@135#, 3@155#, 3@155#, 3@155#, 3@155#)
Perimeter Stone Carry, 1

3@135#, 3@155#, 3@155#, 3@155#, 3@155#

15 July 2013

AM:

21-15-9

Deadlifts, @ 225 lbs
Hand Stand Push Ups

PM:

Power Cleans

5 @ 135, 185 (fail), 165, 175, 185 (PR!)

10 July 2013

Deadlift 8x2 (135, 155, 225, 225., 275, 255, 255, 225)

Team Effort:

100 Bodyblasters

(do as many as you can before tagging your teammate in)

08 July 2013

20 minute AMRAP;
5x HSPU
7x Chest to Bar Pull Ups
10x (5ea arm) DB Snatch @ 35 lbs
Goal: 15 rounds
Actual: 13 rounds

then,

Front Squat 3x3 (135, 155, 165)

05 July 2013

15 Minute AMRAP

2 Power Cleans @ 155 lbs
5 Over bar burpees
50 Single Under (Jump Ropes)

*9 Rounds + 35 Single Unders

*Finished 10 Rounds even.

04 July 2013

1M Run

21-15-9,
Burpee Pull Ups

1M Run

(wearing a 20# vest)

25 Jan 2013

5 Rounds (14:42)
22 Front Squats @ 75 lbs
11 Chest to Bar Pull Ups

24 Jan 2013

5x3 Deadlifts

225 lbs. 275. 285.295. 300.

22 Jan 2013

21-18-15-12-9-6-3

Sumo Deadlift High Pulls @ 95lbs
Lateral Jumps (over 16" box)

(14:55)

21 Jan 2013 MLK Day

"The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy" - Martin Luther Kind Jr.

For Time: (16:32)
30 Handstand Push Ups
40 Pull Ups
50 DB Swings @ 50lbs
60 Sit Ups
70 Burpees

Ray Lewis Quotes

“Every day of my life, I’m trying to find a different way to get better.”

“Nobody’s as serious about health and fitness as me, and staying fit is my top priority.”

“What makes you grind?  You have to always be chasing something.”

“In any war, you put your back to mine, I put my back to yours, and let’s do what we gotta do.”

“You’ve got to go out and show them that I’m a different creature now, then I was five minutes ago, cause I’m pissed off for greatness. Cause if you ain’t pissed off for greatness, that just means you’re okay with being mediocre.”

“My pain is my badge of honor.”

“The greatest opportunity in the world is found here today… We already know what yesterday has got for us. It’s already gone. Tomorrow, too far away. What about right now!”

“I prepare so no one can take what is mine, no one can replace my mind, my heart.”

“You take five fingers. Individually, I can pin any one of them, but if I pin them together (makes a fist), it’s damn near impossible to turn this around.”

“You have to get back to being kids again.  You can’t never get tired.  I have something burning inside me.  I am a kid all over again.”

“The day you think you can beat me, show me.  Then move on to the next challenge.”

“All I know is grind.”

“In any war who pulls their general out? No one.”

“I figured something out.  And it is no secret what I figured out.  Whatever the majority of people were doing, I found myself doing the opposite.  I wanted to chase something great.”

To be the best and stay there, sweat is necessary.”

“If tomorrow wasn’t promised, what would you give for today?”

“I ride my bicycle all the time. There’s one thing about my bicycle. I’m riding, I’m riding, I’m riding. And no matter how tired I start to get, it’s never about this pedal I’m pedaling, it’s about the next pedal, and if you can get to that next one, your bike will keep moving.”

“When something goes wrong, smile, cause there’s always a next play.”

“Don’t waste talent.  No matter what you do, don’t waste talent.”

“The hardest thing to do is work hard when no one is watching.”

“Walter (Payton) and Jerry (Rice) had their hills, never being comfortable, with just good enough.”

“Wins and losses come a dime a dozen. But effort? Nobody can judge that. Because effort is between you and you.”

“You gotta be hungry for it.  You’ve got to put everything you got on it.  EVERYTHING!  Every second.  You have to be the first one in line.  That’s how leaders are born.”

“I’m older, of course I’m older, that’s the beauty of it. Sixteen years plus. Different level of wisdom, different level of understanding, different level of punishment. I want to live loooong after my records have fallen, long after my rings have tarnished.”

“Do whatever you got to do to make sure you chase your legacy every second of your life.”

“We get one opportunity in life, one chance at life to do whatever you’re going to do, and lay your foundation and make whatever mark you’re going to make. Whatever legacy you’re going to leave; leave your legacy!”

“The only way to defeat pain is to recognize pain exists.”

“What’s the difference between you and the man sitting beside you?  It’s 1%.  In my business, only 1% makes it. If everyone had the same dream, only 1 will make it from this crowd.  Who will be that one?”

“Before I lead any other man into anything I’m willing to take the hard falls myself but also come back and share the pains that came from it.”

“Will you be remembered, how would you be remembered, why wouldn’t you fight for the greatest achievement ever?”

“Success is one thing, impact is another”

“Don’t let your alarm clock, be the only reason you wake up.”