Do What It Takes To Get It Done
April 11, 2013 by danny · Leave a Comment
I received a new piece of equipment from the UPS guy yesterday… a trap bar (with the elevated handles, I already have one but that one doesn’t have the elevated handles). It was delivered to my home and my wife’s car was in the shop so she had to take my car to work. My next wave of training clients was approaching and I was in a tough spot. The only way I could get the trap bar up to my gym was to carry it from my house to my gym. Now, my gym is really close to my house, but not so much when you have to carry weights down the street… in the rain… with a cooler full of water bottles strapped around your neck.
But one of my evening clients had trap bar deadlifts in his new program, and I wasn’t going to let him down and not give him the program as I wrote it up. So, I basically did a farmer’s walk in the pouring rain and got er done! The looks I got from my neighbors, the cars driving by, and the business owners as I walked down the street carrying this in the rain were priceless! I’m sure they thought, “what the heck is he doing walking in the rain, and what is that thing that he is carrying?!? What a weirdo!”
I hadn’t even taken it out of the wrapping yet…
… which worked out well due to the fact that it was raining.
Now, I’m not saying what I did was superhuman by any means. It just took a little strength along with some willpower. But despite the elements, I got it done.
Moral of the story: sometimes you have to step up to get it done.
Been thinking about taking the leap and giving this whole weight lifting/working out thing a try? Well, it’s time to get it done.
Been having a hard time getting up in the morning to train before work? Go to bed a little earlier and get it done!
Been having a hard time finishing with your left hand (basketball – lay-ups, that is)? Put your time in the gym and get it done!
Been meaning to get together with an old friend the last couple years but just haven’t found the time to make it happen? Make it happen and get it done!
Sometimes we have to take a look in the mirror and say to ourselves: “No more excuses, time to (wo)man up and GET IT DONE!”
Hear what I’m saying! 
Training and Nutrition Content From Around The ‘Net…
April 3, 2013 by danny · Leave a Comment
I hope everyone is having a great week! I’m looking forward to the Final 4 this weekend and I’m pumped that the Cubs started the season off with a victory!
If you have a few moments, I have some great reading content for you. First up…
Roundtable Interview: 3 people you should listen to, Part I
This is a great, common-sense article on nutrition. And Brian St. Pierre is one of the “people you should listen to” in this article. If you’ve been reading DannyMcLarty.com for sometime now, you know that I’m a huge fan of BSP. His part alone is worth the price of admission. Well, it’s free, so it’s a pretty good price either way. Anyway, give it a read.
The Doctors Talk Cardio
This is a podcast where Dr. Layne Norton and Dr. Jake Wilson talk all things cardio. Very interesting! Long story short – steady-state low(er) intensity cardio (like jogging) breaks down muscle tissue more than high intensity cardio (All OUT sprinting/bike sprints, etc). And lower intensity cardio has an “interference effect” while high intensity cardio does not (interference effect in this case means that it is harder to add muscle while performing lower intensity cardio). Plus, as we all know, it is MUCH more time-efficient! Check out the podcast… a lot of great thoughts!
And here is a video of Paityn performing box squats at MVP Training the other day. Box squats are awesome. AND, they are great to use as a progression en route to back squats (with no box beneath your butt).
If you’re looking to improve your squat, or to simply start adding squats, check out this article that I wrote just over a year ago…
First Time Front Squatters and Squat Progressions
Make sure to pass these articles around to your friends on facebook/twitter/e-mail, etc, as they can definitely help out the majority of fitness enthusiasts out there.
See you soon…
Hopefully This Will Happen…
March 8, 2013 by danny · 4 Comments
Hopefully this will happen…
The weather will warm up and melt the snow REAL SOON HERE! I don’t want to see another snowflake until December (of 2021)!
Hopefully this will happen…
March Madness will be as exciting as ever with a bunch of buzzer beaters and upsets! Out of all the tournaments/playoffs in any sport, I like nothing more than March Madness. It’s simply the best!
Hopefully this will happen…
This off-season, basketball players will take my advice and put in more work on their skills, and spend less time playing games… less AAU games, less tournaments, less pick-up games; less showcases, less league games, etc etc. Now, I’m not against any of those options, I’m just against the “more is better” mindset. If you are to play 12 games in a week, and only get in a few minutes of skill work (working on your off-hand, your mid-range game, your jump shot, etc), then the balance is way out of whack. I’d LOVE to see a decrease in the amount of summer league games, and a huge increase in the amount of skill work for b-ballers!
Hopefully this will happen…
This summer people won’t be so scared of the sun. The more is better mindset that I mentioned above is one problem. But the “less is better” mindset can be equally as troubling! Sun is good for us in the right doses. Yeah, laying out at the beach from 10-4 every day is probably not the best idea. But neither is putting on sunblock just to walk to the mailbox to pick up the newspaper. Once again, find a balance.
Hopefully this will happen…
I’ll get to use our hot tub! We’ve been in our new house for going on 5 months and I haven’t hopped in there once yet. Time for me to find some relaxation time. ’Nuf said.
Hopefully this will happen…
My first (green) beer on St. Paddy’s will taste as good as I’m envisioning. I haven’t had a drop of alcohol since the Superbowl (February 3rd) and I’m looking forward to that first GULP next weekend.
Hopefully this will happen…
Everyone reading this will TRULY make a conscious effort to sit less. It’s hard to make your body feel better and reduce those small aches and pains (that often turn into bigger problems down the line) when you’re on your ass the majority of the day. FIND A WAY TO MOVE MORE! Me included!
Alright, I’m glad I was able to get all of that off my chest. I feel better now!
Have a great, safe, productive weekend…
How Sarah Lost 10 Pounds In 30 Days
February 27, 2013 by danny · 2 Comments
My friend and client, Sarah Herschlag recently finished her “30 days of perfection.” The end result has her down 10 pounds! Before these 30 days, Sarah had done a “pretty good” job with her eating. Enough to make modest changes … her clothes were starting to fit looser, you could see her face start to lean out, etc. But as I tell people, if you want to make a REAL physique change, you need to go ALL OUT for about 30 days. Then you can get back to “mostly good.”
So, at the start of the new year, I e-mailed all of my clients and told them the plan that will help get them these NOTICEABLE changes in their body. Sarah had to start her 30 days sometime in mid-January as she had some things to take care of before she could really start to get after it.
And from day 1, she stayed with the plan to a T! No alcohol. No poor food choices. And no missed training sessions. Her 30 days just ended, and as she said, “it was SOOOO worth it!”
I won’t go into detail in regards to her training program. But I do want to mention that she really gave 100% at every session! Effort is always the X-Factor.
ALL OUT Effort!
Below is the EXACT e-mail that I sent to my clients heading into the new year. As beach season approaches, maybe it’s something you want to consider?.? Anyway, check it out below, I hope you get something out of it…
“Hola everyone. Ok, here’s the deal…
Some of you in this e-mail have already said that you are committed to do this (I’ll explain below), and some of you are still considering this. And for those of you hearing about this for the 1st time, this will give you something to consider going into the new year. What am I talking about? …
Starting in the new year - 4 weeks of perfection! No cheat meals/days, no alcohol, no missed training sessions (AND 2-3 cardio sessions on your own each week). THIS is NOT a lifestyle! i.e. “be good most of the time, but every once in awhile have a few beers, or some pizza, or some candy, or some pop, etc. But most of the time be good.”
THAT is a pretty good plan throughout the majority of the year. But every now and then you NEED to make a couple runs (~ 4 weeks) where you are machine! THIS is how you see measurable, NOTICEABLE results!
Think of what a physique competitor (bodybuilder, figure athlete) does when he/she prepares for the final weeks before stepping on stage. Think about what a model does when preparing for a photo shoot. Think about what an actor does when preparing for a movie that he/she will be shirtless in or in a bikini. EVERY ounce of their focus for their training and nutrition plan goes towards fast fat loss!
Again, this is not a lifestyle approach. It is a 4-week “sprint” to REALLY make some great changes. THEN, you can get back to your moderation, “mostly good” lifestyle.
One more point: If you are 40 years old, you’ve lived about 2080 weeks on this Earth. All I’m asking for is 4 weeks of complete discipline and focus. This is a fraction of your life that WILL BE OVER BEFORE YOU KNOW IT!!!
OK, IF YOU’RE IN, HERE IS A LOOK AT THE NUTRITION PLAN…
Below you’ll see a sample day of eating. You’ll notice that I put the “fast fat loss” plan in red. So, think about eating the foods in red the majority of the time. And then if you OCCASIONALLY start to feel really sluggish/low energy, you can throw in a meal with carbs in there (maybe like once every 5-7 days).
Check out the sample plan with the food list below and let me know if you have any questions.
Breakfast
- Old-fashioned oatmeal with blueberries, scrambled egg OR
- Spinach omelet made with omega-3 enriched whole eggs
Lunch
- Turkey burger on whole-grain bread, salad OR
- Grilled chicken breasts, steamed vegetables
Dinner
- Salmon with grilled zucchini and squash OR
- Steak with plain sweet potato and salad OR
- Grilled chicken breasts (2) over large spinach salad, olive oil-based dressing
- (either dinner example in red will work)
Food list…
| Protein: | lean steak, grilled chicken breasts, turkey breast, baked or grilled fish, protein powder, etc. |
| Veggies: | large pile of mostly green veggies, steamed broccoli, spinach, zucchini, squash, etc. |
| Starch: | small amount of dry sweet potato, whole-wheat pasta, or rice (these foods should not be consumed at all, or like I said, *maybe* once every 5-7 days) |
| Salad: | large salad with olive oil and vinegar dressing — no cream dressings! |
| Dessert: | small amount of fruit
Danny’s notes: End e-mail. So, props to Sarah for sticking with it for the entire month! It paid off! Now, there is more than one way to skin a cat, but the above plan works great for a quick fat loss burst. For anyone that I know that has TRULY stuck with it for the entire 30 days, they always see great results. If you decide to give it a try, or are about to “hit it hard” with your fitness/nutrition plan, let me know… what is your plan?
|
Q and A: “Is Circuit Training The Best Way To Get In Shape?” Part II
February 20, 2013 by danny · 3 Comments
In case you missed my take on circuit training for athletes, check out this blogpost that I wrote up yesterday. Today, I’ll attempt to answer the same question… “Is circuit training the best way to get in shape?” But this time, I’ll gear my thoughts more towards the “general fitness” individual (rather than athletes).
My short answer is, surprise, surprise…. IT DEPENDS. Ha, what’s new! Let me explain with a few different scenarios…
The below scenarios are me assuming that the person is looking to lose weight as opposed to someone with increased strength (i.e. powerlifter) or adding mass (i.e. bodybuilder or just some dude looking to, “get buff”), as their main goal. I should also note that I’ll be speaking more to the weight lifting side of circuit training. Circuit training when performing cardio is perfectly fine, and encouraged. This is what we do at the “bootcamp” that I run. That would entail something like using battling ropes, the slide board, the heavy jump rope, and hitting the heavy bag in circuit fashion. Now, onto circuit training for the weight lifting portion of your program.
Scenario #1: “The Newbie”
I’m not a big fan of lifting in a circuit fashion (this can also be called “Metabolic Resistance Training” – aka “MRT“) for people that are new to lifting weights… even if fat loss is their main goal. While MRT is a great way to train to help with fat loss, I don’t think it’s a good option here. First of all, it takes awhile to learn proper form on lifts like push-ups, deadlifts, and squats (to name a few). If you are doing this in circuit fashion where you are going from exercise to exercise to exercise with very little rest, you are either going to a) increase the amount of time it takes to learn proper lifting technique because it’s harder to learn a new skill in a fatigued state, and/or b) hurt yourself. Obviously, the last thing you want.
Another problem here, is that newer lifters are usually weaker. With that said, imagine already using relatively light weight (again, because of weakness), and then making the person very tired with MRT… the weight is going to be decreased even more. Do you think doing one arm dumbbell rows (for example) with those 3-pounders is really going to do anything to help change your physique?!? Hell no!
Just say no.
Scenario #2: Transitioning to “Intermediate” Status
After you have put some time in with the iron and your form has greatly improved (i.e. lifting with proper technique becomes second nature – like when you set up to deadlift you subconsciously brace your core, get your lats tight, “puff” your chest, etc. etc.), and you are lifting significantly heavier weights, MRT can be a great option. This is actually the route I often go with my “fat loss” clients once I think they’ve “earned the right” to do so.
But don’t get it twisted, we still move some weight when lifting MRT style. And quite often, I have the client start the session with a low rep, heavier compound movement (i.e. 3 sets of 5 reps for box squats or 2 sets of 6 reps for RDLs) or two before moving onto the MRT style of training .
Scenario #3: The “Cardio Queen”
Sometimes us trainers have people that come to us looking to lose weight that really actually enjoy performing cardio. I know, crazy! And no matter how hard I try, I can’t get her (or sometimes, him) off the treadmill or elliptical. Not that I’m anti-cardio, it’s just that sometimes too much emphasis is put on cardio and not enough on weight training. Anyway, if I have a client that is going to be lifting with me 2-3 times per week, but is ALSO going to be performing cardio on his/her own 3-4 times per week, I’m not going to make our lifting session circuit style. I’ll write up the program with a little more rest involved between sets and spend a little more time lifting in the low(er) rep ranges (~8 reps and below).
Cardio only glutes vs Cardio AND Weight Lifting Glutes
Scenario #4: People that Run a Business & Have Kids & Spend Their “Down Time” Rescuing Baby Seals
My feeling is that if it is important enough, you WILL find a time to include exercise in your busy life. But, I also know that no matter how hard I try, getting some people to do more than the 2 times they come into see me each week is unrealistic. Hey, at least they are finding time to get in two workouts per week. I mean, I’ve trained people that work over 60 hours per week and literally fly across the world for a business trip, only to land and come straight in to see me for our workout. And then they shower up and head straight back to the airport for another 12 hour flight to China (or however long that flight is).
So, if we only have 120 minutes to train all week, I’m going to make sure that MRT is a big part of their program – assuming the person is past the newbie stage that I talked about above.
Conclusion
I know there are many more potential scenarios, but as you can see with the four scenarios that I provided, there are really no cut and dry answers. ”IT DEPENDS” is almost always the right answer until you dig a little deeper. Whether you are an athlete or a weekend warrior, I hope my thoughts on conditioning, circuit training, and lifting weights over these last two blogposts have helped you out.
I’m thinking that my next blogpost will be on my client that lost 10 pounds during her 30-days of “perfection” and how she did it. We’ll see. Check back soon to find out…
Q and A: “Is Circuit Training The Best Way To Get In Shape?”
February 19, 2013 by danny · 2 Comments
I received a question from one of my facebook friends the other day asking, “Is circuit training the best way to get in shape?” Of course, like all things training/nutrition related, I had to ask him to get a little more specific to be able to better help him out. The gist of what he was looking for was to find out if to “get in shape” is circuit training best when weight training and when performing cardio? Still pretty vague because there are so many factors that come into play. But here is what my answer was…
“Depends on the goals, the training history of the individual, etc. I know that is vague. But the answer is almost always, “it depends.” If it is an athlete, in GENERAL, I don’t think it is the best way. For example, the best way to get in shape for basketball is to play basketball (the SAID principle – Specific Adaptation to Imposed Demands). And in the weight room, athletes should use weights to get stronger, which requires a bit of rest between sets, as opposed to a fast paced circuit.”
So, I thought I’d use the rest of this blogpost to delve a little deeper into my thoughts…
-For sports, as mentioned above, you must play the sport to get in great shape for your sport. You can do all the sprints, stadium stairs, 400 meter runs, swimming, etc. etc., but if you just stepped onto the basketball court (or soccer field, or football field, or wrestling mat, etc etc) for the first time in weeks/months, and tried to play 35 minutes of real game action, all I can say is, GOOD LUCK! 
Now, with the above said, I’m NOT saying that you can’t do any conditioning type work other than JUST playing the sport. What I AM saying, is that you must follow that S.A.I.D. principle that I mentioned above and play the sport to get in great shape for your sport. Outside of directly playing your sport, once again the conditioning plan depends on the needs of the sport and position of said sport. But in general, you can include things like… .
…HIIT (High Intensity Interval Training) where you go ALL OUT for a short period of time and then rest. Work to rest ratios can vary, but here are some examples – 20 seconds “on” (all out) followed by 40 seconds “off” (rest) x 10-15 sets. This can be sprints, hill sprints, bike sprints, etc. You CAN do CIRCUIT TRAINING (i.e. 20 seconds of jump rope, then rest 40 seconds followed by 20 seconds of battling ropes, then rest 40 seconds. Followed by 20 seconds of jump squats, rest 40 seconds, etc. etc.).
So circuit training can be a part of the overall plan. But in my opinion should not make up the majority of the conditioning plan (once again, because of the S.A.I.D. principle).
…Tempo Running – run at about 75% max for 75-100 yards and rest 45-60 seconds between reps. Here is what a tempo run should feel like… Fast enough to get the heart going, and slow enough to not hit the lactate system and interfere with power development. For most sports, to bring up your aerobic system you don’t want to go out and run a long distance (i.e. a 5-mile run or whatever). Yes, this will benefit your aerobic system, but will not help (and can actually interfere) with power development (i.e. running faster, jumping higher). Tempo runs are a great way “around” this… you can still bring up your aerobic system without losing out on the potential power gains you get in the weight room.
So, for sport, play the sport and if you still feel the need to add in some extra conditioning, keep HIIT and tempo training in mind. As far as how often you should be adding in conditioning work, that’s impossible for me to say without knowing the situation. I will say this however, I believe that far too many people start worrying about conditioning too soon in the off-season. For more of what I am talking about, check out this youtube video I did on this subject as it relates to basketball players…
Changing Gears To The Person With Fat Loss As Their Main Goal…
I’ll stop here for now, and touch on circuit training for the non-athlete tomorrow. See you then…
Are you a coach or an athlete? If so, share this to help make sure you and others are optimizing your potential and preparing for greatness…
Quick Snack + The Exercise of the Week
February 8, 2013 by danny · 2 Comments
Here is a quick blogpost for you to start implementing right away…
Quick, Healthy, Tasty Snack
This is a snack that my babies and I just shared together (really). Greek Yogurt + Protein Powder + Blueberries
My clients often say to me, “yeah, I know all the foods on the food list that you gave me, but what can I snack on if I get hungry between meals and/or only have a minute or two to prepare something?”
Good question, and here is what you do…
-Buy some FULL fat PLAIN greek yogurt (HERE is why I suggest FULL Fat yogurt).
-Buy some blueberries
-Get some high quality protein powder. For taste and quality, my 1st choice can be found HERE.
Personally, I like to add a little vanilla AND chocolate protein powder in together because I’m crazy like that.
NOTES: I prefer to get PLAIN yogurt b/c there are NOT any “extras” or “fillers” in the ingredients. If you get blueberry yogurt (for example), you’ll see that they always do more than just add in blueberries. Next time you are shopping for yogurt, check out how many more ingredients are in “fruit yogurt” compared to plain yogurt. Now, I think plain yogurt tastes like poop (or something like that), hence the reason I add the protein powder and berries in.
Exercise of the Week
Goblet Bulgarian Split Squats
I’m rarely in commercial gyms anymore (thank goodness!). But over the years I’ve lifted 100,386 times in the walls of commercial gyms (give or take). And I don’t know if I’ve ever seen this exercise performed. Maybe it’s too hard (probably). Or maybe people just don’t know of it. Either way, here is me shooting a video with Marci back when I was still living in California. Add these! Your quads and glutes will love/hate you for it. 
Have a great weekend!
MVP Training Logo Is In…
February 7, 2013 by danny · Leave a Comment
Well, let me first announce that I officially have my business name for the gym… “MVP Training.” M.V.P. is an acronym and to find out what it stands for and what training at my facility is all about, check this out… MVP Training.
My logo and sign for the gym is up! My friend, Chris Luttig, did a great job! He’s awesome at what he does and once again, he didn’t disappoint! So, thanks Chris! I should also thank Mandy Becker who helped me come up with the name to the gym… thanks, Mandy! And finally, I’d like to thank Amy Morris as she helped me find the right words to fit the MVP acronym. That V had me stumped for awhile. So thanks, Amy!
Anyway, check out the logo below and let me know if you like it as much as I do…
And here is what it looks like up on the building on this snowing day…
From across the street.
And up close…
You like?
Don’t Be a “Nutrition-Hopper”
January 29, 2013 by danny · 4 Comments
Quite often in this fitness industry, us trainers get frustrated when we hear about people “program-hopping.” You know, one week a person is performing a workout from Arnold’s Encyclopedia of Bodybuilding. Then next week they want to give P90X a try.
When they realize that wasn’t for them, they say, “screw this, I’m just gonna start working on my bench press because I want hyooge pecs!”
Dumb.
This guy (or girl) never gives a program enough time to play-out, so to speak. When you’re executing a program properly, you should be working to progress from week to week, on said program. If you just hop all over the damn place, you have no idea what’s working, and what isn’t. And you definitely aren’t working TOWARDS anything (a better butt; leaner arms; a stronger deadlift; a faster 40 time, etc etc).
If you program hop, you’re essentially throwing a dart with your eyes closed and just hoping that it hits the bullseye. Not likely.
Anyway, I’ve touched on this before, so I’ll say no more in regards to program hopping. But I do want to talk about…
Nutrition-Hopping.
This is not talked about quite as much as program-hopping, but it can be just as problematic. I see people hopping from one nutrition plan to the next all the time. Sometimes daily. ”I was going low-carb but then I saw blah, blah, blah on Dr. Oz. Now I’m cleansing, and then I’ll start up with the Zone Diet next Monday.” A couple days later… “I was reading in Shape Magazine that I should blah, blah, blah, so after this weekend’s cheat meals, I’m gonna start X,Y, and Z on Monday.”
This continues for-e-ver. For-e-ver. For-e-ver.
Tell 'em, Squints.
Bottom line: give your plan (training and nutrition) time to fully develop. See that plan through, and then make adjustments where necessary. By doing so, you’ll increase your chance for success, and learn something along the way.
Keep it simple, and stay consistent…
You Can’t Taste It, So You Might As Well…
January 25, 2013 by danny · Leave a Comment
Quick tip going into the weekend for you…
Start putting spinach into your protein shake (assuming have a blender to blend it up in!). This is something that I’ve read about for you years, but never tried. And then recently one of the girls that I train told me that she does this. So I asked her, “I’ve been meaning to try that for the longest time, is there really no taste to it?” She confirmed by telling me that you can’t even tell that spinach is in there (thanks, Chris!).
So I now put spinach in most of the protein shakes that I make, and it’s a great way to get more veggies in. I mean, most of us need to eat a whole lot more veggies, so you might as well take advantage of this easy way to “sneak” in more.
The shake I made today…
-Spinach
-Ice/Water
-Natural Peanut Butter
NOTE: My new go-to protein powder is made by BioTrust. They have great ingredients and I LOVE the taste! You can find it HERE
I’m off to get some training in. I hope you all have a great weekend!
