AIM Radio Ep 005

Oh, how Jason gets passionate on his podium when people (maybe I should say PREDATORS) target vulnerable consumers with their “magical solutions” while Brandi sticks it out without leaving a lung on the table and snotting on the mic (she has a cold).

WE HAVE AN AMAZON STORE!!!!!!!!!!!  It contains many of the items we use in our everyday fitness and we’d like to share them with you!  Check it out.

Finally, let’s not forget about our 1st Phorm gift certificate giveaways.  Listen on for all the details.

 

Life

  • Jason: Going on nights
  • Brandi’s progress
    • Food/Water
    • Workouts
    • General
    • Mentally/Emotionally

Training

  • Fad diets & PREDATORS

Contests

  • Giving away 5 $25 gift certificates from 1st Phorm
    • Best towboat story
    • Mini challenge winner (push up challenge – starting today until end of May)
    • Best picture sunrise/sunset/scenery pic from boat
    • Like, share, subscribe to FB fan page, blog & podcast
    • Send us pics of workout area on boat – picture will be featured on website

Shout Outs:

  • Towboating Addiction
  • Towboater Families
  • Anchored In Muscle Challenge Crew
  • Anchored In Muscle Workout Challenge Crew

Brandi:

AIM Radio Ep 004

We address one of the oldest debates in physical fitness and we back it up with our really, really, really long book passage.  Aerobic or Anaerobic.  We’re really sorry about how long that portion is.  We’re new and we’re still learning but hang in there and listen to it.  It is loaded with interesting information on this particular topic.  Also, please excuse the discussion of Brandi’s sunburned boobs at the beginning!!!!  Sorry, not sorry!!!

During our “Do you want to look good or be fit” segment, we give our opinions on what that means to us and others, training for what you want and Brandi gives her idea on why the term “bodybuilding” is a put off to so many people.

Discussed in this episode: 

Life

  • Jason:  Off time & preparing to go back to work
  • Brandi’s progress
    • Food/Water
    • Workouts
    • General
    • Mentally/Emotionally

Book Passage

  • The Role of Exercise on Fat Loss

Training

  • Look Good or Be Fit

Contests

  • Giving away 5 $25 gift certificates from 1st Phorm
    • Best towboat story
    • Mini challenge winner (push up challenge – starting today until end of May)
    • Best picture sunrise/sunset/scenery pic from boat
    • Like, share, subscribe to FB fan page, blog & podcast
    • Send us pics of workout area on boat – picture will be featured on website

Shout Outs:

  • Towboating Addiction
  • Towboater Families
  • Anchored In Muscle Challenge Crew
  • Anchored In Muscle Workout Challenge Crew

Brandi:

Look Good or Be “Fit”

Look Good or Be “Fit”

This is the question!  Do you want to “look good” or “be fit”?  Does Joe public or Susie soccer mom want to be fit or look good?  Are they the same?  Why does it matter?

I’m here to tell you NO.  They are NOT the same!  That said, yes you can achieve a good level of fitness and wellness while training and eating to look good.  We are bombarded daily with ads, commercials and social media posts with all sorts of trendy workouts, fancy diets and fat loss supplements but which ones do what?  Of course, they will all claim that you can lose weight, build muscle and have the “toned” hot body that you have always dreamed of having.  There is some layer of truth in there (IF), that’s IF you know when and how to apply them all and for how long.  Have you ever seen any of these programs tell you that it isn’t a be all end all program, that it will need to be progressively adjusted along the way and that it alone will not get you to your goal?  Did they even ask you what your goal was?  More than likely you are banking on looking like the model associated with the ad, commercial or social media post BUT did they use this method to look the way they do?  Likely NOT!  So, if you want to look like them or somewhere close, shouldn’t you train and eat the way that they do?  HHMMM, what is the common-sense answer to that?  YEA!  Face this FACT now.  Not all but the vast majority of them did NOT use whatever program or product they are modeling for as the MAIN method that produced the body they are showing you.

So, you want to be “FIT”?

I think I already know the answer to the question but I have to ask because what I see these days more than anything else are people who REALLY want to look good but they are training to be “FIT”.  I’m not at all saying that being fit is a bad thing, hell, it’s great and we should all work to be more “fit”, more “healthy”.  Now, I know this is a topic that can be debated to death but I’m going to try and inject some common-sense and some facts that cannot be debated.  What is it to be fit?  This is a term of measurement.  How well can you perform a task or how healthy you are and has very little to do with whether you look good or not.  I could point you to any number of people who could literally kick my ass at wind sprints, who could run longer distances than me, do more pushups than me or do more burpees than me.  The list goes on but what do they look like?  Do they look the way they want to look?  I work with people every day that could likely kick my ass at all of this but look nothing like what they tell me they want to look like.  I would likely vomit if I tried to go do a respectable cross fit workout.  Thinking of H.I.I.T. training (today) sparks thoughts of needing an oxygen tank to carry with me, yet this is what I see people doing or thinking they need to do.

Every day I talk to people who are doing 3 times as much work as me and eating far less than me yet they are not achieving their goals.  Men want to have big chests, shoulders, biceps that stretch the sleeves of their shirts and washboard abs.  Women dream of a flat stomach, toned legs, a tight firm ass and sexy shoulders yet the way they train and eat is setting them up to be the opposite.  All of the above “wants” require muscle development, that is, muscle building not muscle break down.  I see and hear of the Fitbit numbers, the hours on the treadmill or elliptical, countless hill sprints, miles jogged, wall ball reps, H.I.I.T sessions, sit ups, burpees, battle rope sessions, miles swam, Tabata sessions and of course how long, how fast and how many calories were burned.  Have you seen and heard these things?  Maybe you know someone who goes to the gym religiously and maybe they initially make some progress but that stalls quickly and they never seem to change after that?  Maybe they begin to get smaller but they don’t look toned, they just look smaller and looser?  Again, I say these people could probably kick my ass at these tasks but do they look like they want?  By all accounts, they have improved their cardio vascular “fitness” and endurance but have they achieved their goal?  I say NO.

Train to look good! 

If you want to look good, build yourself up!  All of the activities that I discussed above have a place but they do far more to break you down than build you up.  They each have value.  That said, they are all just TOOLS.  Like a king of hearts, really important but just a card to play not a winning hand.  Strength training is a FULL HOUSE, the tool box, the bull dozer, the horse power behind an amazing body!  If you want your body to be “toned” (which is not even a real thing, it’s a description), to look muscular, tight, firm, strong and vibrant, train it to look that way.  Learn the ways of resistance training.  Resistance training can be more than just weights.  It can be, in the beginning, body weight, milk jugs, bands, dumbbells, barbells, machines or sand bags.  Hell, the list could go on forever.  Almost anything can provide resistance.  It’s all in how its applied.

You want your body to adapt.  You have to push it beyond its current capability in order for it to adapt, to NEED to adapt.   After all, MUSCLE is costly for your body in energy.  In order to get your body to adapt in this way, you must create a need, a survival NEED.  You can’t simply use light weights or your own body weight in some cardio like routine with the same weight to go faster or longer.  You must always be working towards pushing your body to be STRONGER and more EXPLOSIVE.  Work to build muscle which BURNS CALORIES 24 hours per day.  The resistance used must always be progressively increased over time in amount and duration, consistently challenging your body to not only maintain the muscle you have but to grow more calorie burning muscle tissue, increasing your metabolic rate even at rest, 24 hours per day.

Muscle is expensive!

Let me see if I can sum this all up in a common-sense way.  MUSCLE BURNS CALORIES.  That cannot be debated.  Take that statement and apply it to all the cardio based, fancy routines I mentioned above.  Now, if muscle itself burns calories even at rest, what about when you are doing all those wind sprints, hill climbs, miles ran on the treadmill etc.?  Muscle is costly and it weighs more than FAT.  When you perform all of these cardio like activities, which do not REQUIRE SIGNIFICANT STRENGTH, for extended periods of time, reps, miles etc., your body’s job is to become more efficient at doing those tasks, right?  It carries around all that muscle that is expensive in calories / fuel during all these activities yet isn’t needed for strength to perform the activities.  What is it going to do to be more efficient?  Your body can and will burn up muscle to reduce its own energy need in order to perform those cardio based tasks easier and more efficiently making you, yes more “FIT”, yes smaller but not strong; not the way you may be truly seeking to look and setting you up for fat regain in the long run because now you have far less muscle and less calorie burning ability.

What’s the solution?

Base the foundation of your training in resistance training.  Resistance training should make up at least 80% of your training.  Your resistance training should be PROGRESSIVE, meaning each workout should be approached with a mindset of getting a couple more reps on a particular move with the same weight as the last workout or more resistance / weight has been added than the last workout.  If you can do 12 reps for 2 consecutive sets with a given amount of resistance, you need more resistance / weight.  Your body will only adapt to the stress that it’s given.  Once it adapts from a strength perspective, it will begin to further adapt from an efficiency perspective in the absence of even greater stress via resistance.

Use cardio as a tool to spark metabolism in short durations.  Low to moderate intensity cardio in short durations (30 to 60 mins.) is fueled mostly by fat stores.  Going beyond 30 to 60 minutes can begin to cause muscle break down.  H.I.I.T. style cardio, which is very intense, should be used in even shorter durations (under 20 mins). Contrary to popular beliefs, these intense cardio activities are fueled by glucose stored in the muscle, NOT FAT.  The benefit of H.I.I.T. cardio is an increase in your metabolic rate AFTER completion, NOT during.  Doing too much high intensity cardio can break down muscle tissue, there again 2 steps forward and 1 step back when comes to achieving your goals.

AIM Radio Ep 003

Hang out with us for the next hour while we talk about life, “ADD” and let you all in on an exciting announcement, all for the purpose of trying to help everyone with their nutrition, fitness and muscle building goals.

Brandi finally starts coming out of her shell while Jason talks about being home and drills her on her progress since being able to return to the gym after a year of being out.  Hear Jason’s very old towboat story (NO NAMES ARE MENTIONED BUT YOU KNOW WHO YOU ARE IF YOU’RE LISTENING).

Staying focused on your workout routine is essential.  We will tell you what happens when you get workout ADD and why you should stick to your routine for at least 3 weeks before changing it up and some other helpful tips.

Finally, listen to the podcast for the ANNOUNCEMENTS.  We’re not saying giving away too many details here.  So, tune it and check it out.  

Life

  • Jason’s last hitch & goals while off
  • Brandi’s progress
  • Towboat Story

Training

  • ADD

Announcements

  • Announce new workout challenge
  • Giving away 5 $25 gift certificates from 1st Phorm
    • Best towboat story
    • Mini challenge winner (push up challenge – starting today until end of May)
    • Best picture sunrise/sunset/scenery pic from boat
    • Like, share, subscribe to FB fan page, blog & podcast
  • Send us pics of workout area on boat – picture will be featured on website

Shout Outs:

  • Towboating Addiction
  • Towboater Families
  • Anchored In Muscle Challenge Crew

Brandi:

AIM Radio Ep 002

 

Join us for episode 2 where we discuss the basics of nutrition, supplements and training to help guide you on your journey of weight loss, muscle building or an everyday healthier life.  Learn why Brandi is currently the focus of our 90 Day Transformation Challenge on Facebook, what she calls the palm, fist, fist method (Hint: a silent fart) and the NSFW reason why Brandi doesn’t use pre workout.

 Life:  Brandi Is The Focus & Why

  • Injury
  • Show ladies the way
  • Show what we can do
  • Coming back from injury

Nutrition:  Basics

  • Whole foods
  • Lean protein, complex carbs & healthy fats
  • Calories in VS calories out

Supplements:  Basics / Hierarchy

  • Filling gaps in nutrition
  • Right choice for goal
  • Performance

Training Basics:  Stimulus, Goal Specific

  • Individualized
  • Resistance training focus
  • Recovery

Shout Outs:

  • Towboating Addiction
  • Towboater Families
  • Tug Boating
  • Anchored In Muscle Challenge Crew
  • Ryan Nave, Hank Flippo, Shawn McChesney, Antonio Paz

Contacts

 1st Phorm Supplements

Doing Too Much – Not Eating Enough

What?!?  Not Eating Enough?!?

The answer to your weight loss goals is NOT blindly cutting calories and doing a ton of work.  If you want to lose weight, make sure you aren’t doing too much and not eating enough.  Most people will decide at some point that they need to lose weight.  What do they do?  They cut calories and begin some aggressive cardio routine or weight train thinking high reps with a blistering pace is the answer because they have to “burn fat”.  This is NOT the answer and is OFTEN setting you up for failure in the long term.  Most people have gained this weight while only eating 1 or 2 meals per day.  In reality, they have been UNDER EATING and have a slowed metabolism. 

So, here’s the lowdown.    I see this all the time.  I’ve seen a grown man of 300 pounds, asked him to log down what he was eating everyday so I can see what his calorie intake was at that time before he started his diet, the result, he was undereating.  He had been eating just over 1000 calories per day.  Ladies are included in this scenario also.   I’ve seen ladies eating 750 calories per day and GAINING weight.  Why is this? 

Your Body The Machine

When we go so long, eating so little calories, our body (an adaptive machine that doesn’t care if you look good) and metabolism starts to slow down.  It’s like turning off lights switches that you don’t need in your home.  Your body is trying to CONSERVE energy.  It’s working to adapt to your low-calorie intake and hold on to its LONG-TERM reserves, FAT!  All it cares about is keeping your ass alive!

What is your metabolism?  Your metabolism is the hundreds of thousands of chemical processes that go on in your body every day.  So, if you’re not feeding it the right amount to sustain these processes and your muscle tissue with the right timing, your body begins to slow everything down.  You might notice that you’ve gotten lethargic, tired and you don’t have much energy.  Maybe your hair doesn’t grow as much.  Your fingernails don’t grow as fast.  Maybe you really just don’t notice it because it’s been happening slowly over time.

Your Body The Cannibal

As great as it is that you’ve made a choice/decision that you want to go all beast mode, if you just go out there and get started this way, you’re breaking your body down even further.  Muscle is very expensive for your body in calories and by not eating enough, you’re already in the hole.  Muscle tissue will get broken down in a catabolic state (muscle burning / fat storing).  Your body will break down muscle tissue to become more efficient at burning LESS calories and use it as fuel while holding on to its long-term energy stores, FAT.  Once the muscle tissue is broken down, it can no longer help you burn calories to lose fat which was your original goal, right?  You are setting yourself up for FAT regain once you stop dieting and risk gaining even more fat than what you had at the beginning.  

 

Are You Stuck?

Cleaning up your choices, eating more frequent and smaller portions will be the process of making a change for a person who has been extremely sedentary for a very long time.  Just getting up and getting moving will spark change, however, if you go too far, too fast, you will put yourself in the rough situation I discussed above.  If you’re working out and beating that treadmill down two hours a day, sure you may lose a little weight at first.  Next, you stall but you keep going. Your body won’t budge, you have hit a plateau, your body is fighting you, it’s trying to survive and that’s what it’s supposed to do!

Keep this in mind!  Even though you make some progress, your body adapts to what you are doing quickly.  Your body adapts to that level of work and you have to maintain it to keep your progress.  You are then forced to do even more and eat even less to get progress again.  Once again, there are levels to this shit.  You basically have to keep your body on its toes.  You have to make small changes in your routine and nutrition along the way for STEADY PROGRESS. 

The number one problem is not eating enough and doing too much.  What do you do?  Well, of course, you will want to know where you are right now.  There are lots of apps out there to use or you can contact me for help.  I will calculate what your intake should be right now and compare that to what you’re actually eating.  With this information, we can make a plan going forward that ensures you are getting adequate calories to sustain your muscle and your activity level without triggering your body to fight you.

You never want to do more work or put more stress on the body than is absolutely necessary to make progress or start losing weight.  You need to build muscle because it is the muscle that’s going to burn calories on 24-hour day basis, helping you lose weight and get lean.  Once you start making better food choices, you need to use meal timing and increase your meal frequency.  Don’t freak out but you need to get to where you’re eating every three to four hours in the correct portions with cleaner, better choices.  If you need help with that, I’m certainly here to help.   

I wouldn’t recommend any more than three days per week for a beginner starting out on weight training.  Muscle building is the way to go!  Remember, muscles burn calories.  Weight training (resistance training) is the way to your long-term goals.  Start out and progress appropriately over time by making small adjustments in your calorie intake and food choices.  You didn’t gain weight overnight, you’re not going to lose all that weight overnight. 

Be sure you are eating properly and have a proper plan.  Of course, it’s better to just get out there and get started than to do nothing at all.  However, you don’t want to do any more work than is absolutely, 100% necessary.  Do just enough work to get progress.  When that progress stalls, then you may have to make an adjustment.  You’re not going to cut calories and get one workout program that’s going to solve all your problems for the rest of your life.  That’s just not the way it works.

If you would like more in depth information or more direct help from us please send your questions to anchoredinmuscle@gmail.com, connect with us on Facebook  join our TransPhormation Challenge Group on Facebook or let one of us be your online trainer in 1st Phorm’s My TransPhormation Starts Today Challenge.