Zach Even-Esh: Craig, thank you for taking the time out of your crazy schedule to talk to us. Tell us a little about yourself, your customers and your overall training philosophy.
Answer:
Zach, I'm a strength and conditioning coach in Toronto and I write for the fitness magazine for men. I work a lot with clients on advanced fat loss and muscle building and young athletes.
ZEE: We have a growing number of members of the core companies / insiders on our site. They lead busy lives running your own business or management companies, but they like to train hard, but having to do with some intense workouts. How people are well trained and always get results kick ass?
Answer:
I use supersets, heavyweight (moderately for 6-10 reps per set), limited periods of time to rest, bodyweight exercises and advanced interval training. These efficient and effective principles are the basis of my coaching philosophy.
These exercises are designed to fit the body's metabolism, due to heavy requirements during training.
After training, your body has to work harder (ie, burn calories and repair muscle) to fully recover and return to a normal state, at rest (so I can compare training sessions turbulence found on board - some really interesting analogy magazines like).
I tend to stick with traditional weight training exercises, however, it is easy to adapt the principles of training in the use of strong men and bodyweight exercises advanced tools.
At intervals, they tend to stick with 30 seconds of work and 90 seconds of active recovery, but it varies between phases of training for athletes of different sports.
The great thing about heavy weights and intervals is efficiency. You do not have to, or more than 20 minutes to get a good answer. So if you are busy trying to lose weight, build muscle and lose fat officer, you can get a great workout and a shower in less than 30 minutes a day. Combine training with proper nutrition, and you're well on your way to success.
ZEE: You're known for the use of training, not only for people to look better, but for best performance with your athletes. TT How can integrate with your athletes?
Answer:
This system is used as the Westside conjugate system. You are able to modify the specific details, so that anyone can use the general principles. Training objectives and the current situation of the person just change.
I will change the traditional training athletes fat loss adding supersets Sport Movement Training (my conditions for a dynamic warm-up and flexibility), then make sure that the component of strength training focuses on the posterior chain (ie , glutes ham raises, squats wide stance, RDL'S, etc.).
Then, we will change the sport specific training interval (I think the package is the only training method that can give the term "sport-specific").
SEZ: If you were limited to 20 minutes to work with one of our customers, what work it? Take us through a job here.
Answer:
Providing the individual is injury free, we will go through a circuit of bodyweight warm-General (3 minutes), and a specific set of warm-up exercises first set (2 minutes).
Then we'll spend five minutes in the first pair of superset exercises, then 4-5 minutes in another sub par. We could end up with a pair of third set, or some ab work, and 2 minutes of cooling if necessary depending on the physical condition of the person.
Day without weight training, we intervals. It should look like this:
Heating 5 minutes
12-minute intervals
3-minute cooldown
Flexibility and mobility are treated outside the hours of the customer or in a separate session. In general, there are many mobility developed from the time of the selection exercise training.
ZEE: Regarding nutrition plays an important role in how a person looks and works, help guide their clients in a specific direction, which should not / should not be in this area?
Answer:
I love mash up of a variety of opinions nutritional experts in my own approach.
It is mainly based on an approach of John Berardi, but could not be too picky when it comes to certain foods. Basically, it starts to 200-250 grams of protein per day for men (depending on size), then go to 30% fat and carbohydrates rest.
It can be divided into eight dietary preferences (6 for busy people, but not less). I think it is important to Berardi recommends a portion of fiber-rich, nutrient-rich vegetables at every meal. If you have a high fiber diet, you can control your appetite and blood sugar.
I do not think people should exclude fruit from their diet (in fact, try to eat at least 3 servings, and preferably berries, grapes, apples and oranges), but we should avoid white, carbohydrates processed a bag or box.
Foods that should be included in the nutrition plan for any healthy person:
Green tea
Almonds
Broccoli
Berries
A variety of lean protein sources
Basically, nutrition, simply select natural and healthy food together.
ZEE: Last question Craig. What is the biggest mistake you will find people have when it comes to bringing out better and look better when they come to you. In other words, they have everything they say, hoping to get results, but the results are not there. Are there common mistakes that happen here?
Answer:
Most of the time I try and get people to be honest with themselves and realize they need to change things if they want to improve.
Many people really want me to approve your current unit (when it clearly does not). But in reality, they should change their training sessions to finally get spectacular results.
And most people think that eating better and with a better program than they really are.
Although most people who list their food consumption (as I do every fitday.com), some people (including coaches who trained me) do not always see the obvious problems in your diet.
I guess it's human nature not to see our own faults, so it is helpful to have a professional review your training and nutrition, or even an honest, knowledgeable friend
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