Fitness and Time Management

Q&A: Chicken or Duck Eggs, Tracking Caloric Expenditure, Nutritional Basics

Q&A: How Long To Lose 40-45 Pounds, Muscle Imbalances

Live Q&A! Ask me anything.  Answered here:  -“I've recovered from Covid, how shall I pick my fitness back up?  I was working out 4-5  days per week.  Power lifting and crossfit.”  -“What fitness plan would you give an almost 60 year old guy who doesn't have a lot of time?  Would buying a gym membership make me more likely to set aside time to exercise?”  -“If you only have  4 exercises you could do with weights to tone and strengthen your body what would they be?”

Answered here:  “What is your best motivational talk?”  “What advice would you give to an absolute beginner for nutrition. What should a healthy diet consist of? What is a good general rule of food to stay away from? What food should I gravitate towards?”  “Calorie consumption - do you have a good system or method for measuring intake?  I’m also a beginner to nutrition and have no idea how many calories are in the things I eat”  “Your thoughts on Elliptical training?”  “Is there a ratio of what your squat, press, and dead lift should be? Should your overhead press and your bench be the same?”

Live Q&A! Answered here: -"My goal has always been to run a 5k. Im way past out of shape after 4 kids lol. Ive tried apps but I can't handle their fast pace. Could you give me some tips on how to build up to it?" -"I’m at home under a COVID lock-down, working from home, schooling kids at home, not leaving the house much and the temperature outdoors is just below freezing. I’ve gained about 25 pounds over this time. What exercise should I be focusing on with no access to weights or equipment?" -"So much of the "hustle culture" is geared towards early risers. Like "Check out all I did before 9am!" I have always been a night owl. I roll to a slow start in the mornings. But am wide awake at 11pm. Is there a time management structure that doesn't involve me having to "kill it" before Dawn? Or do I just need to restructure my natural tendencies and force myself to be an early riser?"

Live Q&A! Answered here: -“How much do you charge a month?” -“What is the hardest part about coaching someone?” -“Push pull leg split how many exercises per day?” -“I feel like I ask about rest days a lot, but here’s another question . Are rest days really needed? For context I do some form of workout everyday and I honestly enjoy it, but people keep trying to tell me “I need a rest day.” -“Do you have and “end of day” routine that gets you ready for sleep and if so what are some of the key parts?” -“I can honestly say finding time to do everything is difficult. Time to study, time to visit, time for family and time to try and be healthy. The only reason I have been able to workout the last 6 months is because I am unable to visit with the members of the church. All that to say, I am open to suggestions for when life gets back to normal.” -“I hear a lot about "auxiliary lifts". I have also heard you discuss the Starting Strength program, which I am familiar with, but then you may say something like "so start there and then add other lifts". Outside of Starting Strength main four, what other lifts should be part of your weight training, assuming someone is not aiming for body building, just total body strength and health?” -“Getting back in the gym after 10 years away. Now in my 40’s. I used to do alternate days (upper body/lower body). Would you recommend that for someone in their 40’s or something else? Alternate push/pull? Maybe a three day rotation to allow more recovery time? If a 3 day rotation, how would you break up the muscle groups? Thanks bro. Love your positivity.”

Answered here:  -“I have a set of hand weights, a folding chair and at this point I do not have the liquid assets to invest further at the moment.  Will this work to start and where's the best place to find a program?”  -“When trying to get bigger, should I prioritize protein or carbs?”  -“If my legs are still sore from Saturday is it ok to do legs again Tuesday?”  -“What’s a good workout for stamina after COVID?”  -“What's a good app or resource for suggested food weights?I've had trouble with this one for a while.”  -“How can people who have fallen off the fitness wagon motivate themselves to get back on?”

Q&A:Workouts When Obese, Time Management Techniques, Weight Lifting with a Hernia, Muscle Loss, etc

Live Q&A: Ask me Anything!  Answered here:   -“I need work out ideas for myself.  I am severely obese and my knees hurt, so I struggle with walking.  Where is a good place to start?”   -“Do you have any small, time management techniques that are easily implemented?”   -“Is it possible to do any sort of weightlifting or am I being wise to not lift until after my surgeon appointment for a hernia?”   -“How long does it take to lose muscle?”   -“Could fullness feeling be from hernia?”   -“Should I max out deadlift and squat on the same day?”

Live Q&A: Ask me anything! Answered here: -“What happens if you eat too few calories” -“If you are not able to work out right now because of energy issues, is just a caloric reduction the best way to go to lose body fat?” -“How do you get unwanted weight off your belly?” -“What are your thoughts on Intermittent fasting? Do you see benefits of combining it with a 5x5 (StrongLifts app) weightlifting protocol. I also row for 15-20 minutes. I have done them separately but am considering combining them. I like the ease of IF vs counting macros or diet since I now pastor I don’t have much control of my diet when invited to a congregants house.”

Live Q&A: Ask me anything! Answered here: -“Any replacement for the barbell bench press? As much as I like it, it hurts my right shoulder. I don’t ego lift, and my bench is relatively weak but it seems like every time after benching my right shoulder is hurting. Want to avoid a more serious injury.” -“If losing fat is all about calories in and out, why do some lifters eat a ton of clean calories and claim eating more “clean food” helps you to burn more fat? Like for example eating 6 oz chicken breast, greens, rice 4 times a day.” -“To grow my calves and make them bigger should I be doing 400 pound calf raises eight reps three sets or should I be doing 200 pounds for 12 reps with 4/5 sets?” -“What's the difference in training load and adaptation with a set of exercises in a workout, vs the same volume spread throughout the day? For example, say I do 4x10 sets of pullups in 8 minutes vs 4 sets of 10 every hour.”

Answered here: “How do you navigate working out during the holidays while traveling and being away from the gym?”

Answered here:  “It’s hard to meet my macros AND my calories. Is it ok to eat until I’m full and not count macros until my metabolism is high enough that I can eat more calories?”  “Lost almost 50 pounds counting calories. I want to keep losing fat but I want to gain muscle. It seems like that is nearly impossible to do at the same time. I'm running 5 miles 5 times a week and am getting faster and stronger as a runner. I'm three workouts into the starting strength program. Should I stop doing the starting strength program and just keep trying to lose weight and then start trying to gain muscle? Any advice?”  “What should my target daily protein intake be in comparison to my target weight when focusing on lean muscle mass?”

Tracking Calories Burned, Lean Bulking, To-Do Lists vs Schedules

Live Q&A: Ask me anything! Answered here: -“What are some calcium sources on a plant-based diet?” -“How do I break through a weight loss plateau?” -“Is there ever a time for fitness goals to just be maintenance on strength and muscle size?”

Live Q&A: Ask me anything! Answered here: -“What do you think of a vegan or vegetarian diet? And can you build muscle on it?” -“How to do more work in less time.” -“How many exercises can you superset in a row?”

Answered here: -“I'm trying to drink more water. I keep hearing I need to drink a gallon a day. Do I count black coffee as part of my ounces or is that different?” -“I know you're a heavy weight guy, but I don't really have the setup for heavy weights. Is there a program, similar to the starting strength program, that focuses more on lighter weights and more reps? If not, what would that look like to you, using similar lifts? I have a bench and I can squat from it. I have Olympic barbell and weights. Bench has a little wobble to it but also I do not have safety bar/rack and no one to spot. So I have the equipment for major lifts?” “When are you going to run on a treadmill?!”

Answered here: -“Suggestions for at-home workouts to tone core muscles?” -“What are the must haves for home gyms?” -“Should I do ab work at the beginning of my sessions, at the end, or at a different time entirely?”

Answered here: -“Nachos are a good source of all three macros, right? Because we have lots of nachos for our branch feast?” -“How often should someone realistically try to set a pr?” -“What piece of exercise equipment should I add to my Christmas list that will guarantee I lose 50 lbs?!” -“What’s more important for running, duration or distance?” -Parkinson’s Law for time management

Live Q&A: Ask me anything! Answered here: “Will a higher prolonged heart rate burn more calories?” “What do you do when you make a commitment and put the workout on your calendar, and then somebody asks you to do something else that would change your workout time?” -“How many recovery days do you use to reset and heal?” -“Why would you change your incline and dips to 10 instead of either going to failure or stopping 3? Three is looking to overload and going to 10 is looking for endurance.”