40fit Radio

Today a member of Fort Worth Strength & Conditioning joins the show to discuss his journey going from overweight and diabetic to fit and strong with well-managed blood sugar.   Clif Hadley is a 61-year old IT professional with no prior athletic background (well, not since high school at least!) and no background with lifting weights. He found himself in his late 50's overweight with midline obesity, high A1C levels, and poor control over his blood sugar throughout the day. Making some basic dietary changes such as cutting out processed carbs (especially breads) and doing cardiovascular exercise on the recumbent bike helped him lose some weight in the short run, but he still had too much body fat, lacked muscle mass, and, most importantly, had high blood glucose levels.   At Fort Worth Strength he began the novice linear progression, squatting, pressing, benching, and deadlifting three times per week, starting a low, manageable weight and adding 5lbs per workout. After several months he climbed to a 250lbs

Back pain may be the most common type of pain humans experience, but knee pain is a close second. What do you do if you have painful knees, but still need to train? Coach D and Trent discuss the anatomy of the knee, the various causes of knee pain, and tips for training through knee pain.   Connect with 40fit Radio 40fit website Facebook 40fit Nation 40fit Radio on Instagram

Back pain is ubiquitous, and an unfortunate reality of being human. As Darin and Trent described in their four-part series of back pain (see episodes 28, 29, 31, and 33), it is a complex problem with many facets, including structural, psychological, and even social causes. That said, many trainees will encounter back pain during their training, so in this episode Darin and Trent lay out some practical tips for modifying training to accommodate back pain.   As always, we suggest actually doing the program first. Follow the principles of strength training, laid out in Starting Strength, and train the big barbell lifts to built strength in your whole body, especially in the trunk musculature which stabilizes the spine. Often just training your body in a systematic, progressive way -- with good technique, that is critical -- can reduce your pain symptoms by strengthening your tissues, bringing more stability and mobility to those tissues, and training your mind to de-catastrophize the experience of pain while mov

Coach D and Trent are back after a short break to talk about some trainee's reluctance to increase their calories while barbell training and conditioning. Perhaps driven by a fear of "getting fat," some trainees try to restrict their calories, particularly their carbohydrate intake, during the novice linear progression, frequently causing them to stall early on the program and fail to make body composition changes.   While Darin and Trent have covered the science before in the episodes with Robert Santana, the psychological barrier to eating more calories remains. As Trent points out, once you decide to begin training with barbells, you are no longer a normal person -- you are an athlete. So, you need to eat like an athlete! You can't expect to eat like the people around you who may be sedentary and don't train.   Lift heavy, build strength and muscle, and the body composition will come. But along the way you must eat to fuel the process!   Connect with 40fit Radio 40fit website Facebook 40fit Nation 40fit R

Coach D and Coach Trent discuss how they modify the barbell lifts and the novice linear progression for trainees with weak, injured, or tight shoulders. As always, they stick by the basic principle of making the lifter adapt to the model and the process, not adapting the process to fit the lifter. Often, simply following the process with attention to executing good technique will solve movement problems related to weakness or range of motion within a few weeks of starting the novice LP.   However, some lifters continue to struggle after following the process, at which point it may be time to modify the movement, the load progression, or change exercises altogether.   Connect with 40fit Radio 40fit website Facebook 40fit Nation 40fit Radio on Instagram

Professional hunter, videographer, and host of the show Blue Collar Adventures, Jay Presti, returns to the show to share the progress he's made barbell training during his novice linear progression. After just 12 weeks of training, Jay has increased each of his lifts by more than double, he's dropped his body fat percentage by 6.5 points, improved his focus, and is feeling stronger and healthier than ever.   Jay began the novice linear progression in early March with starting lifts of: Squat - 95x5x3 Press - 65x5x3 Deadlift - 205x5x1   His starting weights on the press and bench were limited by a shoulder injury he incurred in competition as a professional calf roper. Jay has a severely torn labrum, meaning he lacked both strength and flexibility in the joint. He also found the low bar position in the squat rather challenging, so we kept his starting weight artificially low, to allow more time for his shoulder to adapt to loading.   With careful attention to technique and gradual loading (just 5lbs at a time)

Coach D and Trent reflect on the recent quarantine and how it has impacted their thinking about health and fitness.   Connect with 40fit Radio 40fit website Facebook 40fit Nation 40fit Radio on Instagram

Following Ep. 94's discussion on sets and reps, Coach D and Coach Trent discuss some of the programming changes they make for female trainees during the novice progression and throughout the advanced novice phase.   Connect with 40fit Radio 40fit website Facebook 40fit Nation 40fit Radio on Instagram

Coach D and Trent discuss the rationale behind the novice linear progression's use of 3 sets of 5 for the squat, press, and bench, and 1 set of 5 for the deadlift. They also discuss how and why these rep ranges can be altered as a trainee reaches the end of the novice phase and transitions through the advanced novice phase into intermediate training.   Connect with 40fit Radio 40fit website Facebook 40fit Nation 40fit Radio on Instagram

Where do you draw the line between safety and logic? In today’s episode we discuss the three great “untruths” that pervade American culture.   The Coddling of the American Mind by Greg Lukianoff and Jonathan Haidt: https://www.amazon.com/Coddling-American-Mind-Intentions-Generation-ebook/dp/B076NVFT5P/ref=sr_1_1?crid=556Q9COY5VG2&dchild=1&keywords=coddling+of+the+american+mind&qid=1589741849&sprefix=coddling+of+the+a%2Caps%2C167&sr=8-1   Connect with 40fit Radio 40fit website Facebook 40fit Nation 40fit Radio on Instagram

Coach Darin and Trent discuss how to adjust your program after a prolonged layoff. As the world begins to open up from quarantine, many people will be able to go to the gym for the first time in several weeks. Detraining is an inevitable result of such a long layoff, however, so care must be taken when returning to the gym to avoid extreme soreness, injury, or overtraining.   Connect with 40fit Radio 40fit website Facebook 40fit Nation 40fit Radio on Instagram

Coach D and Trent have extolled the virtues of lifting barbells for years now. Yet some Masters lifters shy away from lifting heavy in fear that they might hurt themselves, or that it's too tough on their joints. Lifting heavy is not only the best way to build strength, it's essential for building and maintaining healthy joints! Like all things, however, lifting heavy should be done in moderation if health and longevity are the goal.   Connect with 40fit Radio 40fit website Facebook 40fit Nation 40fit Radio on Instagram

The fitness world is awash in gurus peddling "the last word" in fitness and health. Even reasonable trainees following time-tested programs can get tunnel vision and fail to address other aspects of their health and fitness. At 40fit, Coach D and Trent believe in a well-balanced approach to fitness driven by the trainee's personal goals. And we temper that approach with an eye on the long game -- that is, training, eating, and living in a manner that maximizes long-term health, not just athletic performance.   RIP Peter Nathan -- coach, athlete, and true Renaissance man. https://www.copelandhammerl.com/obituaries/Peter-Johnston-Nathan?obId=12455931#/obituaryInfo     Connect with 40fit Radio 40fit website Facebook 40fit Nation 40fit Radio on Instagram

Many of those in the 40fit Nation are in week three (or longer) of city or statewide lockdowns, and dire headlines continue to dominate the media outlets. So Coach D and Trent are sharing today some ways they are staying positive and productive in the midst of the madness.   Be purposeful with your media consumption. Maintain an analytic mindset about the facts, the source of the facts, and be aware when media is making an emotional appeal rather than reporting the facts (which is just about all the time). Make lists of the positive things in your life right now. Spend time in meditation or prayer. Carve out some space and time for quiet, solitude, and study or self-reflection. Maintain your routine. Even if you have to create a new routine, find a schedule that works and stick to it. Be productive. Take up a hobby. Do some yard work or spring cleaning. Read that book you’ve had on your list for a long time. You don't have to be a superhero here, but getting things done brings a sense of accomplishment.   L

The COVID-19 pandemic has gotten many people thinking about their immune system, and how well equipped their body is for fighting pathogens. The body's immune system, of course, is the complex integration of multiple body systems (circulatory, lymphatic, integumentary, etc.) which collectively fight and protect against foreign antigens and pathogens in our bodies. In today's episode, Robert Santana (PhD, dietitian, and Starting Strength Coach) returns to the podcast to discuss ways that you can build a more robust immune system.   As Coach D and Trent have mentioned numerous times on the podcast, training and genetics influence ALL of the body's processes, and the immune system is no exception. Some people have more robust immune systems than others due to their genetics, but even those with suboptimal genetics can optimize the expression of their genes through physical training. Nutrition and lifestyle also play a crucial role in fostering a healthy immune system.   It's common sense, but a diet rich in whol

Coach D and Trent talk with hunter, marksman, and former professional cowboy Jay Presti about beginning strength training to stay strong and healthy for his high country hunts around the world. Jay and his partner Crystal operate Blue Collar Adventures, a television show on the Pursuit Channel that showcases their exotic hunts.   Jay frequently hunts in remote locations with difficult terrain and high elevations. In addition to hunting gear, he carries cameras, batteries, and the other equipment needed to film his show -- all of which adds up to a heavy pack! Clearly, developing a higher strength base would make the logistics of navigating his hunts much easier.   So, Darin and Trent will be coaching Jay to lift barbells and get stronger over the next three months in preparation for Jay's 2020 hunting season. We'll be documenting the process, so stay tuned for a follow up episode in a few months!   In the meantime, you can find Jay at: Blue Collar Adventures Blue Collar Adventures on Instagram Best of the We

The world is on lockdown at the moment as we deal the COVID-19 pandemic, and that means many are stuck at home without access to a gym. We're not letting that slow down the gainzzz train though! Today Coach Darin and Coach Trent discuss ways to keep training and stay fit, with little or no equipment.   Our thoughts are with everyone in the 40fit Nation that is struggling during this time, and we urge everyone that is able to keep training and stay strong. We hope that your workouts can be a sanctuary and a positive time of your day.   We will be posting 20 "quarantine fitness" workouts you can do at home via the 40fit Newsletter. So if you're not signed up yet, head over to www.40fit.com and sign up for the newsletter there!   Connect with 40fit Radio 40fit website Facebook 40fit Nation 40fit Radio on Instagram

Coach D and Coach Trent discuss the current panic over COVID-19, a novel coronavirus which was recently declared a global pandemic by the World Health Organization.   World Health Organization WHO - Current Stats CDC CDC - Disease Burden of Influenza   Connect with 40fit Radio 40fit website Facebook 40fit Nation 40fit Radio on Instagram

Today Coach D and Trent discuss how to train and program around a sport or other recreational activity, such as mountain biking, running, rock climbing, etc. And the short answer is... it depends!   There are many variables to consider when programming around a sport or activity, especially when that sport or activity has high physical demands. We only have so much recovery resources in the bucket, so to speak, and while we can make the bucket bigger over time though training, recovery is a finite resource. Both training and sport/recreation will draw from the bucket, so you have to program intelligently to do both at the same time.   Two broad training models, first elucidated by the Soviet master coaches in the late 70's and 80's, can be used to structure a program: the conjugate and concurrent models.   The conjugate model refers to training for one adaptation at a time, with the goal of tying together multiple blocks of training which gradually become more specific to the sport or activity in question. Bl

Coach D discusses four elements of fat loss that he considers when helping trainees lose body fat.   Connect with 40fit Radio 40fit website Facebook 40fit Nation 40fit Radio on Instagram