Fitness Expert in Summerlin, Las Vegas

We are producing the FASTEST results in Las Vegas applying advanced neuroscience principles to fitness training and nutrition to help you find your unique genetic potential.

About Peter

Peter Pinto is Co-Owner and Director of Training at the FitLife Fusion Training Facility (formerly The Fit Labs) and Sityodtong International Thai Boxing Camp in Las Vegas.
While his credentials are certainly impressive on paper, it’s his passion for helping athletes of all kinds move more efficiently, get stronger, faster, and watching them progress that really separates Peter from the pack. He exemplifies the modern athlete with diverse experience ranging from lacrosse and football to wrestling and kickboxing which informs his training of athletes from all disciplines and sports with clientele that ranges from UFC prize fighters and NFL players to fitness models, corporate executives, celebrities and anyone looking to maximize the athletic performance they get out of their own body.

Movie Review: “What The Health!?”

Heavy Thoughts Fitness Talk Show

Movie Review:  “What The Health!?”

In this episode of Heavy Thoughts, Peter and Jenn review the newly popular Netflix Documentary, “What the Health.  

Often we are asked by others what our thoughts are on certain movies and documentaries, and so we decided to try something new on the fitness talk show, Heavy Thoughts.  

The Quick Run Down…

We give this movie a 4 out of 10.  Honestly, it ended up being a big vegan commercial.  Many of this same arguments you may have heard for veganism in the past are presented in the movie along with more and more evidence of abuse within the foods industry.  Let’s break it down a little further.

First off, a lot of the information in this movie is worth hearing in relation to the current state of our food industry.  The way many companies within the food industry operate is just truly appalling.  Livestock is mistreated far beyond what most people realize.   Chemicals are added to our foods without our knowledge and the companies themselves turn a blind eye to the fact they don’t even really know the long term effects of their consumption.  And so, the story of how animals are abused and people are fed poisons in the name of saving the bottom line still stands.  This documentary thoroughly depicts the evils of the food industry and we think everyone needs to see it.  

On the other hand, the documentary uses every resource it has to fight for the vegan cause.

The Vegan Diet: Science or Religion?

Veganism is more like a religion than a scientifically based theory.  There isn’t a lot of sound science to prove the idea that people should be completely avoiding animal products, but people deeply believe it to be true anyway.  It’s a belief system with a lot of great stories, and yet not a whole lot of concrete evidence.    For example, one of the arguments made by a doctor in the film is that people shouldn’t be consuming cow’s milk because the milk is designed to take a baby calf and turn it into a 1200 lb. cow.  He goes on to discuss the hormone content being unnatural for humans, but never gets specific.  

I call these types of arguments, “connect the dots science.”   There isn’t any scientific proof that people shouldn’t drink milk, but by stating multiple facts about cow’s milk, it’s function in raising calves, historical timelines involving when people began to maintain livestock, what their teeth look like, and the shapes of their spots, people connect the factual dots, so to speak, to tell a story that corresponds with their beliefs.  

The one thing I can say in defense of all vegans is they truly care about animal rights.  Whenever I encounter a new member with health issues who is also vegan, I always start the conversation with one question. 

“Do you avoid animal products because you can’t stomach eating living things or do you believe it to be the healthiest way to eat?”

If the answer I get relates the little rabbit you once befriended as a child appearing as the main course for your 7th birthday dinner, I can see how that might be traumatizing.  But, if the answer has to do with veganism or vegetarianism being healthy, then we can have a conversation.  

Just a quick disclaimer… I don’t hate vegans or vegetarians.  I don’t choose to dislike people because of their beliefs.  So if you refuse to eat meat and animal products don’t take this as an attack on your person. The only argument I care about is whether or not eating in a such a way is optimally healthy or not.  If people are suffering from metabolic disorders and their answer to the problem is to go vegan, I try to provide information as to why I’d be concerned.  Regardless of what I say, just know the decision is always yours to do what you want with your health.  

Here are some great references to check out:

Website:  raypeat.com

Website: dannyroddy.com

 Book:  “How to Heal Your Metabolism” by Kate Deering

Let me know your thoughts in the comments below!   

 

How to get out of PAIN!

If you’re in pain and you’ve tried everything to fix it, you need to watch this video to get a better understanding of what pain REALLY is!   

We help people get rid of nagging pain every day.  It’s one of our specialties.  No, we’re not physical therapists or doctors.  In fact, pain rehabilitation and performance training are actually the same exact thing!  That probably sounds odd to you, but it’s the truth.  The same exact style of training that gets a person out of years of pain is also what takes an elite athlete to their peak performance.  

The First step to getting out of pain:  UNDERSTAND WHAT PAIN IS.

It all comes down to understanding the nervous system and how it uses pain to protect you.  Here’s the best part…  It doesn’t matter how long you’ve been in pain, how bad the pain has gotten, or how many times you’ve tried and failed to relieve it.  You can still be rid of pain.  You just have to fully grasp its function in the body.

Types of pain we help people remedy:

  • Back
  • Sciatica
  • Neck & Shoulder 
  • Joint
  • Arthritis
  • Migraines and Head Aches
  • Old Injuries and Surgeries

The Next Step:  Let us help.

Watch Peter’s video above to take the first step in getting out of pain.  If you need more help reach out by calling us at 702-220-8222 to schedule a FREE, no-obligation neuro-evaluation.

Heavy Thoughts: The Ray Peat Diet

In this episode of Heavy Thoughts, Jenn and Peter discuss who Dr. Ray Peat is and his research on nutrition and metabolism.  

Who is Dr. Ray Peat?

Dr. Ray Peat is a biologist who has spent his life studying nutrition and its effect on human physiology.  He’s becoming more commonly a topic of discussion due to his alternative views on nutrition, stress, light, and metabolism. 

We here at FitLife Fusion have been following Ray’s guidance for years. With his work, we’ve helped hundreds of people make breakthroughs unlike any we’ve been able to accomplish prior to finding Ray’s work.  

The one thing that sets Ray Peat apart from the rest is his view on sugar.  Ray argues that sugar in the form of fruits, fruit juices and even table sugar, is necessary for cellular function.   Whereas complex carbohydrates aren’t as useful due to their effects on blood sugar and stress hormones.  

Ray also has a lot to say about fats.  Basically, unsaturated fats are problematic and saturated fats are healthy and have an important role in the body.  

He ties in some pretty hefty conversation around politics, institutions, food industry giants, cancer, autoimmune disease, and much more into the articles on his website, to which you can find a link at the end of this blog post.

What is the Ray Peat Diet?

Jenn and Peter discuss some of the basics of Dr. Peat’s work in terms of how we and others apply it when constructing a person’s diet.  There isn’t actually a “Ray Peat Diet” per say, but there are more and more people developing their diet plans around his work.  Diving into this topic isn’t easy to simplify because the information is so vast and there are so many pieces to it, but we try to simplify things and give you the general idea. 

You can find dozens of articles and even keep up with Ray’s current work by signing up for his newsletter by visiting RayPeat.com

3 Drills for 3 Common Pain Problems

Here’s a little article I wrote recently for people who suffer from neck pain, shoulder pain, and/or back pain.   Download it below and let me know how you do!

Click Here —> 3 Drills for Common Pain (article)

 

Keep moving,

Peter

What Exactly IS Self Control?

Today, I did the unthinkable… I ate a blueberry muffin.  

I gave into weakness.  I knew that muffin was no good, but I just couldn’t handle the urge to buy and consume it.  All my progress is lost.  I’ve failed.  Why do I even try, sometimes?

What a sec!  Is eating a muffin really so frickin’ terrible?  I’m an adult.  I can do what I want!  If eating one muffin leads to my demise, well I’ve lived my life the way I chose to live it and I’ll die happily knowing that.  I’m in control, and if I want a fricken muffin, I’ll eat one, damn it!  

I am in control… right? 

create self control

Are you in control?

Let’s rewind and allow me to set the scene.

It’s a windy spring day in Vegas and to tell you the truth I’d been stressed with the many things on my plate.  A few days prior I had a great meeting with a business coach and marketing consultant which lead to some really positive outcomes, but as you know, positive outcomes in a strategy meeting usually leads down a road to a whole lot of work that needs to be done.  For me that meant a whole lot of writing.  It’s both exciting and nerve wracking because I love creating new content and making videos.  The thought of helping more people by providing them with new blogs, videos and coaching programs is what I live on.  But I know it takes time to create and I always feel crunched for time.  

I’m wondering if maybe you could relate to the stress of wanting to get a lot done, and yet there never seems to be enough time to get it all done.  Can you relate?  Well, I was having one of those days, and so I decided to head to a nearby coffee shop to begin typing.

Desert Wind Coffee Shop

I typically enjoy camping out and getting work done in a neutral setting like a coffee shop, so I headed for my new favorite spot called Desert Wind Coffee Roasters.  It’s a cool looking café with a Breaking Bad Theme to it inside.  I walked in and ordered my usual café au lait.  Then I spotted it.  To the right of the register, a blueberry muffin staring me in the face.  

Immediately I felt the craving for something sweet to have with my coffee.  I knew I shouldn’t have one because it would interfere with my training goals to win the world hand ball championships 5 months from now.  Muffins aren’t going to help me drop any weight or make me more athletic.
Now as you may know, I’m not the kind of guy who likes to feel out of control in any situation.  My desire to be in control kicked in and I wanted to eat the muffin not simply because I felt a craving.  Now I wanted to eat it because I felt like it.  And so the controversy amongst the voices in my head ignited…

Voice 1:  “Man!  I really want one.”

Voice 2:  “I shouldn’t.”

Voice 1:  “I need something sweet to go with my coffee.”

Voice 2:  “Stop it.  Don’t give in to the craving.”

Voice 1:  “I deserve it.  It won’t make that bid a of a difference.  And I worked out earlier today, so…”

So I bought it.

I sat down and quickly unwrapped the muffin.  The sweet smell hit me in the face and the slight oily feeling of the muffin in my hands was a sure sign that this muffin is going to be moist.  This could be the king of all blueberry muffins.  I tore a chunk off with a massive blueberry in it and popped it in my mouth.  F@$kin’ delicious!  It was exactly what a blueberry muffin should taste like.  Moist, sweet, and the blueberries weren’t sour or bitter.  Needless to say, it fed the craving.  

Five minutes after finishing the ‘King Muffin’ I felt like shit.  I felt my blood sugar dropping.  My eyes became heavy.   My breathing shallow.  I even began feeling a bit of guilt, depression, and regret.  And so began the internal pep talk in my mind…

Voice 1: “Don’t worry about it.  It’s not big deal.”

Voice 2:  “I shouldn’t have eaten that.”

Voice 1:  “Don’t turn this into something bigger than it is.  We’ve got work to do so just focus.”

Voice 2:  “I have a goal, damnit!  Be the example!  LEAD!  Quit being weak!”

Was I being weak?  

Was I being weak or was this a show of strength?  Was I really in control or did I succumb to an inner weakness and as a result, fail myself?  Along with all of this confusion, I felt paralyzed.  All the motivation and energy I  had walking into the coffee shop was gone.  I just couldn’t collect my thoughts in order to start on my work.

That’s when it hit me.  The answer lies within my goals.  What are my current goals?  My goal is to increase my level of athleticism as much as possible in the next five months and win the world championship of handball in September.  That’s the goal, and what a goal requires to be accomplished is focus.

So back to the original question at hand.  Was I displaying weakness or strength in my decision to eat the blueberry muffin?  Weakness.  The answer is weakness.  In fact I took the path of least resistance.  I chose to eat the muffin which made me feel good and in control for about 5 minutes, but sabotaged me temporarily from my longer term goal.  I say all the time, and I mean all the time, that we are built for survival and not for performance, and we must argue for change because we are pre-set to gravitate toward the path of least resistance. The  path of least resistance is not change, does not require focus, and also, doesn’t not keep us on a progressive path to greater success.  

It was not clear what the driving force was behind my decision to sabotage myself.  And yes, it was “only a fuckin’ muffin,” but in the grand scheme of things the muffin stands as a symbol of self sabotage which compounds itself with every decision to take the path of least resistance steering me further and further away from my current athletic goal. 

Now that I’ve identified this pattern I can interrupt it when I’m craving something that off-sets my journey.  And I’m not just talking about ignoring cravings that may be alerting me to some sort of nutritional deficiency.  I’m talking about maintaining a laser focus on my goals in order to assess the steps I take on a daily basis which lead to my outcomes.

I think of the people I work with and I reflect on their behavior in our coaching sessions.  It brings to mind when they don’t want to carry on lifting because it burns, when they tell me they just don’ have time to journal their food, or when they tell me they can’t find the time to work out often enough, or perform their daily mobility drills…  I know it provides them with a sense of control by feeling able to set their own limits.  Setting limitations on themselves is a way of feeling like they’re putting their foot down and taking control of the situation, but it’s a false sense of control.  It’s momentary comfort, not control.  

If you really want to take control…

human takes control

I have the POWER!

If you really want to take control of your life you must ask yourself, “What is my goal?  Why is it important to me?”  and remind yourself every time you find yourself in a questionable situation.   Ask yourself if the decision you’re about to make supports your goal or if it sabotages it.  If it supports, do it.  If it sabotages, don’t do it.  That’s true control over the one thing you can control which are your own actions which provide you the results you deserve to get.

“But I have to have something sweet after a meal!”

“But I need to have a cigarette first thing in the morning.”

“But I don’t have time to cook for myself.” 

“…to journal my food.”

“…to exercise 3 times per week.”

“…to eat that often.”

STOP FEEDING YOURSELF BULLSHIT, LIMITING BELIEFS.  They’re bullshit and you know it.  You can do anything if you decided to prioritize it over the temporary comforts that take you absolutely fuckin’ nowhere.

Set your standards high.  Set goals, and base even the smallest of daily decisions off of them.  That’s self-control.  Control over one’s situation is what people believe they lack and that’s one of the most common reasons why people feel helpless to make positive change.  You want to get out of pain, lose weight, make money, have a worth while relationship?  Then do so, decision by decision until you’re there.  

Healthy Foods to Eat and Some Supplements

The first question I get when it comes to nutrition is “What should I eat?” 

Flank Steak, Potatoes, Roasted Vegetables.

If you saw my latest post, “Let’s Take A Fitness Journey,” you know I have a big goal to win the World Handball Championships in 2017 here in Las Vegas.  While on my quest, I’m documenting and sharing my process with all of you.  That includes my training schedule, training programs, and diet.  The food journaling will be coming soon as I’m in my first week, but until then I thought it would be a good idea to list some of my go-to foods and meals just to give you a starting point.

Let’s just get right into the list and then I’ll briefly discuss the thought process behind the combination of foods in meals, macronutrient ratios, and micronutrient concepts.

An off the top of my head list of foods I usually depend on for my everyday eats:

Proteins Fats Sugars (mo’ Sugars)
Lean Beef Coconut Oil Watermelon Orange Juice
Eggs Grassfed Butter Applesauce Cherries
Shrimp Dairy Cantaloupe Cane Sugar Soda
Lamb Whatever I get from meats Honey Dew Melon Table Sugar (usually just in coffee)
Collagen (Gelatin)   Apples  Small White Potatoes
Milk/Icecream   Oranges  Various Cooked Veggies
Cottage Cheese, Part Cheese, other cheeses   Grapes  

This is a short list.  I do ad variety in the form of other red meats, shellfish, and tropical fruits/fruit juices when available.  I also drink a lot of coffee.  Coffee gets a bad rep, but if it’s consumed with ample amounts of milk and sugar then the “bad effects” of coffee are generally nonexistent for most people.   

In terms of foods I try to avoid, if I have any bread it comes in the form of sourdough.  I strictly avoid PUFA (polyunsaturated fats like nuts and seed) and refrain from eating super fibrous things like raw veggies and legumes.  

I do eat veggies.  They’re just usually cooked well with the exception of carrots which are the only veggies I eat raw.  Raw carrots are like metabolic magic.  Here’s a great little video by Danny Roddy on how to make a carrot salad:  http://www.dannyroddy.com/weblog/raypeatdietcarrotsalad

When I’m this active I’m usually around 3000 calories a day or more, but we’ll discover where I really am once I post my food journal next week.

I also try to eat as often as possible.  I generally eat about 4 meals per day and eat fruit or sip on orange juice and milky coffee the times in between.  
My meals tend to be a ratio of approximately 2-3 times more sugar than protein and as little fat as possible.  Again, we’ll explore this even more when I get the journaling done.  It’s been a while since I’ve taken heart rate and body temperature before and after meals, and considering metabolism can fluctuate with stress levels, it’ll be necessary for me to get back in touch with my macro ratios.    

 

Supplements

 

When I workout:

 

Creatine –  This is a great supplement for immediate energy and building muscle mass.  This supplement has truly lasted the test of time and has proved it’s value.  It went through some tough times when Mark McGuire tried playing off his illegal steroid usage as “just creatine.”  Everyone then related it to other steroids.  There are rumors of blood in the urine as a result of supplementing creatine, but a person would have to take massive amounts to experience something like this or they’d already have to be dealing with other physiological issues unrelated to creatine usage.  Either way, it’s always a good idea to check in with your physician, and monitor how you feel if you decide to take ANY supplement.  I just take the recommended 5 grams per day during my workouts.  I don’t necessarily cycle it or 

Supplements for building muscle

Peter’s Workout Stack

BCAAs – Another old school supplement which increases protein synthesis.  Coaches have been using this stuff for years with their athletes to help them regenerate muscle after training.  The protocol that’s always worked for me is about 10grams per 40 lbs of body weight.  So I take about 40-50g/workout.

Beta-Alanine – This supplement increases contractually ability making the strength gains a bit quicker along with increasing muscular endurance.  This kicks and pre-workout supplement’s ass!  I take 3 grams 3x/day.  If you decide to start taking this one, just know some people are more sensitive to it than others so you may just need to start off with smaller amounts and build your way up to 10g/day.  You know if you’ve taken to much if if makes your skin itchy.

 

Daily Supplements:

Vitamin K2 – My diet just isn’t very high in Vitamin K and therefor I supplement it to ensure the mobilization of all the calcium I consume daily.  It also helps with male pattern balding.  

Aspirin – I take a daily dose of pure aspirin powder.  The benefits are countless.  Dr. Ray Peat discusses the many benefits of aspirin in detail on his web blog RayPeat.com.  

Collagen Powder – I try to add protein into my day by adding a tablespoon or two of collagen to my coffees. Collagen is high in mains acids that counter the inflammatory effect of eating too much muscle meat.  One such amino is glycine.  It aids in the healing of gut tissues and has a de-stressing effect on the body.

Let’s get this started!

Again, this is just what I do which means if you wanted to eat this way you can use this just as a starting point, but the real magic happens when you start testing which foods and macronutrient ratios work for you.  Taking heart rate and body temperature will let you know what works for you along with observing symptoms.  There are other foods and supplements I could be taking, but I’m just currently not at the time.

Here’s one of my videos on nutrition for more info on this stuff: http://fitlifefusion.com/new-youtube-series/

For more info or if you have any questions don’t hesitate to email me at info@fitlifefusion.com, reach out on social media, or call 702-220-8222.

Let’s go on a Fitness Journey

Fitness Journey to the Summer!

Summertime Fitness Journey

Let’s go on a Fitness Journey Together

Ok, so you want to lose weight, get toned, and look good…

Cool!  I want to help, but I’m about to take this in an unexpected direction.  I typically like to focus on what we at FitLife Fusion call “the Fit Life”. The Fit Life to us is more about the quality of life than the body fat percentage you think you should be.  We prioritize healthy metabolic function which is categorized by having energy, getting out of pain, and being mobile enough to enjoy the many activities in life you want to do.  That doesn’t mean losing weight isn’t on the list of priorities at all. We  want to see people check the aforementioned achievements off the list first so they don’t line themselves up for pain and yo-yo weight gain in the future.  

So I’ve decided to focus on weight loss for the next few months since we all are getting ready to be outside more, at the beach, or at the pool, or out on the hiking trail.   I have a big goal I want to achieve and I thought, why not bring all of you along for the ride.  So here goes…

 

Handball WPH Las Vegas

Timbo Gonzalez, the reigning WPH Pro Handball World Champion

I’d like to start off with a little transparency.  

It’s been a while since I’ve challenged myself.  I mean truly challenged myself physically.  In fact, not since my days in the ring have I really taken a sporting event as seriously as when I competed in Muay Thai.  At this point my fight days are behind me… at least for now.  I’ve found a new passion in handball.  Not the European style of handball, but the handball you’d commonly see in NYC.  It’s like racquet ball, but there’s one wall and no racquets.    

 

The last 2 years I’ve played in the WPH Handball World Championships in the amateur divisions and had been knocked out in the first round in every event except the doubles in 2016 when I made it to the quarterfinals.  I’ve decided to take it seriously this year.  Much more seriously.

Peter Pinto Muay Thai Las Vegas Sityodtong

Peter Pinto of Sityodtong Las Vegas with the founder of the Sityodtong Camp, Kru Yodtong

When I trained in Muay Thai, for years I was consistent with my training.  Looking back, I probably trained more than I should have or needed to, but that’s all I cared about.  My diet was on point.  Of course this dates back to my Paleo Diet days which many of you know the outcome of, but the point is I had rules and I followed them.   Nowadays I’m much more lax.  I train and play sporadically, eat what I want while making sure I don’t eat too much of the bad stuff and ensure I get enough of the daily nutrients in my body to keep myself healthy.  

I face the same problem most former fighters face.  It’s hard to find the same motivation I once had to train as I did in my fight days.  Truth be told, I’m not the kind of guy who likes to just lift.  Just lifting to look good has never been a strong enough reason to enjoy my time in the gym . I enjoy lifting or training with a goal of getting better at something.  I loved to squat and imagine having the leg strength to knock someone clear off their feet with a kick.  I would do pull-ups and envision having an iron grip my opponents couldn’t escape.  I would bench press and think myself,  “no one will be able to handle the power in my punches!”   I’m just not the type to look at in the mirror while performing shrugs and think, “yea, the chicks are gonna love these traps.”

I express this not to deter you from the gym, but instead bring to question why you or anyone would want to join and gym and get fit.  Every trainer would like to have you believe they lift everyday just for the very noble reason of long term health.  But is it really?  Maybe some of them just want to look good on the beach or at the pool.  Maybe some of them are obsessed with sculpting their bodies as a result of childhood insecurities.  Others may also be athletes who love to compete and want to stay lean and agile.  Whatever it is, I’m saying it doesn’t matter.  Be honest with yourself.  Why do you want to hit the gym?  Don’t think of it as why you ‘should’ hit the gym.  Be selfish.  The selfish stuff is where the true motivation lies.     

That said, I’ve decided I want to win the World Championships this year in the B Division (amateurs).  That’s the stuff that fuels my fire.  I love competing.  It’s what I live for.  I also think that’s why I love coaching so much.  It’s another form of competition.  I’m helping people compete against their own challenges to achieve their goals… but that’s a whole other blog post! Haha. I better not get carried away.  

So, I wanted to share my process with you.  I’ll post here to the blog and share on all of our social channels.   I’ll share my food journals,   training programs, and all the cool neurodrills and training methods I use to up my game.  In the process I’ll track my weight and body composition and share those, too.

GOAL

The Z Health 9S Athletic Model. These are the qualities I will be basing training plan upon.

Win the Amateur Handball WPH Work Championships (Doubles and Singles B Division) in September 2017, at the Stratosphere

STEPS TO WIN:Speed – Become as light and quick as possible.  (Structure – Lose Weight)
  • Skill – develop precision in shooting
  • Style – There are generally 2 types of players; shooters and rallies.  Shooters look to put the ball away.  Rallies will power that ball back to the wall consistently until the opponent makes a mistake.  I’m a shooter.  
  • Stamina – the games are approximately 15-35 minutes long in 100+ degree F weather.
 

*Nutrition

I know this will be one of the most anticipated topics, and so I will cover it over time since it will change between now and September.  The 4 topics I will cover in relation to my diet will be:

  • Types of Foods – foods to eat a lot, foods I can eat sometimes, and foods I avoid.
  • Macronutrient Ratios – the ratio of Protein, Fat, and Sugar, in any given meal.  I will be journaling from time to time while using Heart Rate and Body Temperature readings before and after meals to test them.
  • Amounts and Frequencies – how much food and how often I’ll need to eat.
  • Supplements – any vitamins, minerals and other stuff I take to increase metabolism and performance.

More of this to come…

Training Schedule

 

 
Sunday
Mon
Tues
Wed
Thurs
Fri
Sat
Morning
Handball/REST
10:30a Lift Chest/Back
Handball
10:30am Lift
Legs/abs
Handball
10:30am Lift
Arms/Shoulders
Rest
Afternoon
REST 20min Skills Mobility/Rest
20min skills
Mobility/Rest
20 min Skills
Rest
 
 
 

Workouts April 2017

Monday: Chest/Back
Exercise
Rep Range
Sets
Tempo
Rest
A1.  Incline, DB, Neutral Grip Chest Press
8-10
3-4 4010
90-120
A2.  BB, Supinated Grip Bent Over Row
8-10
3-4
4010
90-120
B1.  Flat, DB, Neutral Grip Alternating Chest Press  10-12
3
2010
75-90
B2.  Kneeling, Neutral Grip,  Unilateral Lat Cable Pull Down
10-12
3
2010
75-90
C1.  Trap 3 Lift
10-12
2
3010
60
C2.  DB Pull Over
10-12
2
3010
60
 
Wednesday Legs/Abs Day
Exercise
Rep Range
Sets
Tempo
Rest
A1.  BB Front Squat
8-10
3-4 4010
90-120
A2.  DB Lateral Lunge
8-10
3-4
3011
90-120
B1.  KB Overhead Squats  8ea
3
2010
75-90
B2.  DB Petersen Step Up
10-12
3
2010
75-90
C1.  Frog Kicks
25
4
3010
0
D1.  Swings
15
4
3010
30

 

Friday Arms/Shoulders
Exercise
Rep Range
Sets
Tempo
Rest
A1.  Seated Military Press
8-10
3-4 4010
90-120
A2.  Close Grip, EZ Bar Bicep Curl (Full Bicep ROM)
8-10
3-4
4010
90-120
B1.  Poliquin Lat Raise  10-12
3
30X0
75-90
B2.  DB French Press
10-12
3
3011
75-90
C1.  Trap 3 Lift
10-12
2
3010
60
C2.  DB Pull Over
10-12
2
3010
60
D1.  External Shoulder Rotation
12-15
2010 60

Workout Guide

Order of Exercises:All the exercises are performed in a a superset or circuit fashion.  As you can see from your program the exercises are paired (A1, A2, B1, B2, and so on).  Thus you perform one set of A1, on set of A2, then return to A1 again.  Once you have completed the number of sets indicated for both, move on the B’s.  

Weight Selection:You want to select weights that you could lift for approximately four additional reps than those prescribed.  For example, if you are supposed to perform ten reps for your first set, you should choose a weight that you would be able to do at least 14 reps with.

Tempo:To achieve the appropriate training stimulus, you should adhere to the precise speed of movement for all aspe cts of the lifts:  eccentric, isomeric and concentric.  Instead of using terms such as “explosive” or “slow,” we will express the speed of a lift in a four-digit abbreviation = such as 4210.The first digit of the tempo formula is the lowering (eccentric) portion of an exercise; the second digit is the pause at the bottom (isometric) phase; the third digit of the return (concentric) movement; and the final digit is the pause before the next repetition (isometric).  Each digit refers to the number of seconds it takes to complete each phase, and the letter X means to perform that portion of the lift as rapidly as good technique allows.In the previous temp given of 4210 using the bench press as an example means you would lower the weight in four seconds, pause for two seconds at the chest, press the weight to the top in 1 second, and quickly move into the next rep since the last number of the tempo indicates there is no pause at the end of the press.This simple format enables you tot take more precise control of the training stimulus.  To achieve consistency between reps, it is best to count at a speed that is similar to the action of a clock (i.e., one thousand one, one thousand two, etc.) to prevent counting erratically for too fast.  The count should commence when the resistance implement (barbell, dumbbell, or body part) starts moving, not before or after this period.  

Warm-up: Use Mobility to get your joints ready to handle weight.  Depending on the day, you may want to do more mobility drills for the joints that will be doing most of the work that day.  If it’s “Arms/Shoulder Day” you should do a general joint mobility warm up and then spend another 3 minutes on moving the shoulders, elbows, wrists, hands, neck, and thoracic spine.  Then warm up the lifts by taking the first two exercises in each program and perform about two sets of five reps, using increasingly heavy weight.  For example, if your first exercise is the Bicep Curl and you expect to use 90 pounds as your training weight, you could start with 60 x 5 followed by 75 x 5. 
 

Give it a shot and let me know how you do on SnapChat @fitlifefusion!

How America Became the Fattest, Sickest Country in the World

Just a quick note.  If I make a mistake in the information I provide in any of our videos, I own them.  I did make a mistake in this video and would like to clarify.  

When discussing the essentiality of “essential fatty acids,”  I said that our bodies can make essential fatty acids omega 3 and 6.  I was mistaken.  In reading Dr. Ray Peats work discussing essential fatty acids,  I noticed he said we were able to synthesize fats when we need them, but he was only talking about omega-9 fatty acids.  The other omegas ARE NOT synthesized by the body, although they are still not considered “essential” because it can be argued they are not essential for survival.  In fact it could be argued they are extremely damaging and should be avoided.  

I had to decide wether to take the video down and adjust it or let it stay up and address the mistake.  I choose the latter route because  the statement still stands true.  Polyunsaturated fatty acids are not essential.  They’re just not essential for the reason stated in the video.

rob-turner-facebook-comment-fatsA special thanks goes out to Rob Turner of functionalps.com.  Rob is a very smart guy who’s spent years of steadying and helping others.  On Facebook, Rob very elegantly identified my mistake and commented on it.  With a community like this, people can learn so much!  I always appreciate constructive criticism.  Be sure to check out Rob’s Blog at his website above.  He’s truly a wealth of knowledge!

Leave your comments and constructive criticism below.  Enjoy the video!  

Video: How to Eat Before, During and After Workouts

Jenn is coming at cha with some vital information you’ll need to have to make sure you’re properly fueling yourself before, during and after your workouts.  Check it out!

New Youtube Series!

This has been a long time coming.  I’ve always loved making videos as a way of educating others.  It’s been a few years since I last published a video like these.  I stopped making videos because about three years ago or so I was presented with a lot of research and information that has changed the way we coach people.

At FitLife Fusion we’re always reading, attending seminars, and on the lookout for new research or techniques we can use to help people reach their fitness and health goals.  The video above sets the foundational concept for every nutrition and diet conversation we’ll have in the future.  It’s what will provide the context around why certain things happen in our bodies when we eat or don’t eat certain foods.

There is so much confusion around diet.  Of course, the confusion stems from all of the marketing jargon masquerading as scientific research all over the web, in magazines, and in social media.

Why are there so many contradicting studies out there?  Well, it’s easy to publish studies and manipulate the results when there is a general lack of understanding of how our metabolism works.

So what can be done?  CONTEXT.  “Provide context.” is the answer.  If you understand how our cells make energy or at least understand the basics of human physiology as described in the video, you’ll have a better grasp on why you get the results you get from the various diets out there.

When you’re trying to figure out what route to take when you’re making an effort to get fit and healthy, it’s really difficult to make an informed decision.  It’s kind of set up that way within the industry.  Instead of giving you solid information on how the body works, people are fed “rapid fat loss secrets” and overnight, weight-loss, before/after pictures.   Welp, that stops here.

Check out the video and let’s start the conversation!