Category: fitness

Simple advice for your best training year yet

~ Malcolm Flex ~ 1 Comment

1. Start your day with movement: a walk, a lift, or a stretch.

2. Eat protein at every meal.

3. Occasionally, instead of sitting, squat.

4. Park father away. Take the stairs.

5. Avoid sugar and flour. Eat foods that are close to nature.

6. For fat loss: Sprint, lift heavy, and go for a brisk walk.

7. For strength: Sprint, lift heavy, and go for a brisk walk.

8. For muscle: Sprint, lift heavy, and go for a brisk walk.

9. For endurance: Jog. (Also, sprint, lift heavy, and go for a brisk walk.)

10. For pull ups: do pull ups. And maybe lose some weight.

11. Know your weaknesses: If you can deadlift 3x bodyweight but can’t touch your toes–strength is not your problem.

12. The best ab exercise is still just eat more broccoli.

13. Start every meal with a bowl of greens. (Like broccoli.)

14. Every once in a while, try fasting.

15. Generally, “if it doesn’t suck, don’t do it.” Because gains don’t come from being comfortable.

16. That said, you want to be challenged, yet successful. So do what you need to get thise wins on your board.
17. There are no substitutes for hard work, but there are shortcuts for about any goal, when you learn from somebody who has “been there.”In other words, get a coach.
18. Take 100% responsibility for yourself, and 100% ownership of your life.

Because the more you blame others or make excuses, the less likely you are to get ahead.

19. “Just because you can, doesn’t mean you should.” Listen to your body and take care of your joints. Do it now.

20. Magnesium. It helps.

21. Be consistent. Finish what you start. Don’t program hop.

22. Have fun. Because working out should be something you enjoy regardless of results.

Last one: Smile at strangers, tip well, and say your please-and-thank-yous.

Take care of yourself, and then take care of others by encouraging and educating. Lead from the front. Be the example. And believe in yourself

Can ninjas have fans? (a tale of over-training)

~ Malcolm Flex ~ 1 Comment

“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.

With a lot of humility, I can admit I went through a phase of spinning my wheels, frustration, and ultimately experiencing burn out. Only because I lacked the self-awareness to slow down so I could preserve my progress: as an athlete, a hyperactive know it all, a mediocre writer, or even aspiring ninja warrior.  For the uninitiated, burn out is a miserable experience that feels and looks like a dozen disorders rolled into one, but during that time projects I had taken on felt unimportant. Anything that was easy enough to complete before losing my minimal motivation would feel like or really was just fluff. Cleaning out an inbox was a daunting task. Deleting spam email was challenging for a growth-oriented, hyper-competitive guy that asks for feedback on how to hole punch a binder more efficiently. I find myself writing out this experience first to give myself a task that can offer me clear feedback so I can refine, course correct, and continue to level up. Second record what writing while in the throes of burn out looks like **spoiler alert** more terrible than it reads!

To best capture this I have to say for the last couple of weeks, I was semi-conscious of the fact that phoning it in at work, actually that would be too kind. Not putting any effort towards my most important goals that mattered. Currently, I’m still not sure to why, but I would pick some “weakness” to work out, bonus points for any internet article that hyperbolized “If you aren’t doing X you might as well smoke a carton a day and binge on cartons of ice cream.” It didn’t have to matter, of course. Except to feel like I was doing something and then I would shift my focus on the next new thing influencers wanted to promote. Thanks obsession with over-training and love of all things novel. This was the first signs of burn out I was ignoring. I also could be seen regularly: training during lunch and after work; running more miles far beyond any reasonable returns; asking for and taking on projects I could have delegated to someone else on my team; and can’t forget going to bed later and later each night to get negligible things done.

In hindsight, I desperately needed a week off and 56 hours of sleep. What I chose instead was two more weeks of jamming multiple cups of coffee like it was a #challenge, terrible sleep, irritability and downright exhaustion, even occasional nausea after even low intensity conditioning work. I hope it goes without saying, feeling weak is terrible, but notion of having to slow down quite literally drove me mad. Getting visibly upset that running a mile hurt and would be giddy for the days that were schedule to work yoga or my meditation practice. This is the terrible lack of awareness I was meaning. Pretty sure I would have kept doing scores of kettlebell swings, pull ups and box jumps until I had a full blown injury. What prevented a trip to MRI scan city was the fact that eventually an hour of ‘power’ yoga was too taxing and heavy bag work was actual torture on my joints.
This gave me some serious doubt staying in the ninja warrior challenge; since it would involve climbing, jumping, and well ninja-ing about while warrior one made my hips tremble.

I was ready to send ‘a please cancel my registration’ email. Until the person who first suggested trying out for the American Ninja Warrior competition said “I still believe you’ll do well.” We chatted for a bit about how friends were dropping out left and right; also I may have admitted I was suspect of my ability to finish the course, at my current level of training, let alone in any semblance of a competitive time. (As selfish as it sounds, but it’s hard to see the point in something if I can’t gain value from it.) The effect I didn’t expect though was after having a fellow cynical jerk (*reads friend*) authentically say that they believe you can hit your own ridiculous benchmark for success was more powerful than expected. It helped! Maybe just short lived dopamine hit, maybe but my brain just wanted a platitude. Bonus points for the bit of validation coming from someone I look up to who’s been crushing it. Strangely enough despite my aching joint and commitment to doggedly throwing my body into training, working and not sleeping I chose a different set of workouts for the day to shake off the rust and see where I stand. Prognosis: Time to skip some yoga, take midday nap and remember sometimes it takes a fan/friend to share that they believe in you.

My morning and evening work outs.
A lot of resistance cardio, mobility and functional movements:

Warm up
Jog 10min,
Scapula push ups/dip
KB swing w/ T-spine twist (35lbs)
Cardio
5rounds 3minute round of heavy bag work
(used medium resistance band to stay mindful of footwork)
2 x 15 Threaded lunges (70lbs)
2 x 2hand KB Swing (70lbs)
<Some technical convoluted CNS strength based exercise?>
130lbs X 12 (3sec hold) Single arm cable lat pull

Evening ‘s effort to work out things I hate :
Front squat 3×10 @155, 185, 205lbs.
DB Snatch 3×5 70, 90, 110lbs.
Weighted sit up 3×20 & mason twist.

You want me to do what? A 16.4 story

~ Malcolm Flex ~ Leave a comment

The other night Cross Fit HQ posted 16.4 and rarely have I ever seen a work out that made so many athletes question their own mental and physical prowess at the thought of tackling the workout. For the record so far I haven’t attempted 16.4 but I did interview someone to give me some insight for any warriors that aren’t interested in following crossfit but still enjoy testing their limits:
13minute As many reps as possible –
55 Deadlift 225/155 lbs.
55 WallBall Shots 20/14 lbs
55 Calorie Row
55 Handstand Push-ups

The shear volume of 16.4 was plainly hard to conceive. After asking an elite athlete and a few bro-scientists the message was clear: you weren’t going to score beyond 220 reps w/o scaling and still having a plan; short of being some type of pure blooded freak beast.

From advice I did receive from a more experienced lifter made this suggestion to break up the workout
DLs: 10 – 10 – 10 – 5 – 3 – 3 – 5 – 5 – 4
The wall balls: 15 – 8 – 8 – 8 – 8 – 8
The row wasn’t bad only the time remaining after 55 cal of left the time around 12:50, leaving time for 2 HSPU.
This gave me a lot of insight on how to improve my training , and additionally is ever doing 55 deadlifts @225lbs. something important to my training.

Train like a ninja, better bring a friend

~ Malcolm Flex ~ Leave a comment

“When someone cares they make an effort, not excuses.” – every coach ever.

The other night while training with codename pixie, I remembered the only thing I could promise almost 10 weeks ago when she agreed to join my gym, “you won’t get shredded like some instagram model, but you will get stronger.”

In the passing weeks my prophecy has been fulfilled. But, then again the only way to fail my one simple measure of succeeding would be to just never show up. Something that I’m sad to say has happened a lot in the last dozen years spent training would be fighters and former athletes. (One day I would be excited to write more about the days of training with fighters that we seeking infamy and the mindset it requires.) Back to the topic of the day: The workout for this day was a first; where our different goals for training had some layover: She had a photo-shoot and me with my own super serious ninja training that can’t be neglected. Hah, or more accurately I was just excited that the pixie had been diligently training and finally has built up to working in with my workout.
Hopefully the WOD makes enough sense: Enter the pain cave and challenge yourself with things you hate… and add just a bit of complementary movements. Since I’m the person that writing the program and know I’d give up pizza before doing an entire work out of sled push/drags.
Warm up five minutes of jump rope and PVC pipe cleans
Row: 500meters; 350meters; 200meters
Dips: 21; 15; 9
Sled pushes 70lbs x 4
2 x 15 toes to bars
2 x 20 decline sit-ups
3 x 3 minute rounds of bag work
Stretch

In closing this was a much more fun workout than usual, mainly because having a friend catch up with your higher volume of training give you hope to keep pushing yourself. Also it helps to remember when bringing your friend along to train in your regularly scheduled crucibles address physical dysfunctions first (they maybe unaware of), then use all the sweet fitness gypsy methods to get them up to snuff before adding a bar or bounding drill to their workout. So, that looks a lot like working on mobility, unilateral(I.e. Lunge) and eventually bilateral(squat) exercises to learn how coordinated the person is. Of course we all want our friend to do pistols and handstand pushups, but apparently making sure their able to move in such dynamic ways
I strongly believe weight training should be used in these process for most clients that are looking to accomplish a goal. Because the caveman logic I use is get strong first; reap the rewards of being able is compared to that was

Ninja Warrior pt 3

~ Malcolm Flex ~ Leave a comment

“Kindness is more important than wisdom, and the recognition of this is the beginning of wisdom.”

After a long week of saying goodbye to coworkers going on to bigger things, canceling trips, injuring myself midweek training, and not to mention recording the very first Savage Science Podcast (way way way harder than I thought. Seriously in the comments whoever has advice on how to format a philosophy of training show please share or get with me.)

So to go into the Monday workout: I recklessly wanted to tax my hip-flexors and ability to stabilize though my trunk w/
5 x 12 overhead squat (OHS), 95 lbs
5×7(ea) deep lunges,
5×15(ea) step up, 36in
100 Russian  twist, 40lbs kb

What I discovered while doing so much unilateral work is that coming soon my body will be ready to handle a lot more bounding drills while at this heavy weight (223lbs/92kg). The reason I think this is important is because you have to learn how to be kind to your body and knowing that thrashing yourself is never a great decision when preparing for a new challenge.

So the workouts continue to be mentally easier than what I remember my body can do, but at the same time this isn’t finding my one rep max on back squat, bench press and deadlift like I’ve been doing for so long.

 

 

Don’t try this at home!

~ Malcolm Flex ~ Leave a comment

“I can accept failure. Everyone fails at something. But, I can’t accept not trying.”
– Michael Jordan

I have to admit I possess a strange compulsion where I am overcome with extreme anxiety if I haven’t pursued something outside of my comfort zone. As many readers that have taken the step off that ledge may know: it is by fat the most terrifying and addicting thing you can do for yourself. So, allow me to play back a recent series of events to explain the title and offer a twist to why the work out I completed is effective for my on going ninja training…
So the only time you shouldn’t train is very simple when you’re injured, sleep deprived, or under the influence. I was 2 of the 3 and decided to rationalize it away the true reason: I was feeling emboldened after socializing at a bar/club on Friday night and watched one of my favorite bands perform. But, I was feeling really guilty that I missed my afternoon workout and have been skimping on the cardio work.
So I decide it being 3a.m. was good enough time to get my really sweet workout in that involved grip endurance (needs improvement), core strength and flexion, and a technical lift (the snatch was chosen, not at random) so instead of the high rep work out I suggested to a friend; I considered the short/nonexistent rest intervals the NWT (Ninja Warrior Trial) offer so AMRAP (as many rounds as possible) it is! And, try not to die given condition at the time. Spoiler alert I survived and it certainly showed how difficult this is going to be at my current weight. I believe more grip work, sprinting, and jumps are coming

But, even though I didn’t do nearly as well as I would hoped; that’s why this is training. Not, brag about how sweet you used to be and let powerful Nostalgia undeservedly carry your ego.

9minute AMRAP
15 T2Bs
10 Deadlifts 48kg
5 Squat Snatch 48kg

 

Road to becoming a Ninja warrior pt 2

~ Malcolm Flex ~ Leave a comment

As a friend of mine once said, “If the first one was too easy.”

I generally enjoy thinking of my week in terms of how many yoga sessions, magic tournaments, and cups of coffee can I squeeze into 168 hours. Lost? Confused yet? Where’s my mediocre work out I’m going to have to scale? You might be asking yourself; don’t worry I’m trying to channel a much more talented writer, dare say friend (Mark Nestico), to consider why this work out was important enough to write about.
The point is as much like the half-moon position I held during yoga class today it takes a lot of steps before you begin to understand balance. So, to myriad of concessions I make so I can balance a happy and well lived life… that also coincides with my goal of not completely failing at a ninja warrior trial; or at least while knowing 23% percent of my week is literally just sitting at a computer working (granted I do have a kneeling chair); that percentage is not even considering how much time I’m commuting, eating (editor’s note a lot), and most notably when not at the gym (hopefully not cycling) at a table playing MTG (Magic the Gathering).

So yeah there’s a common theme on my mind is: Wow I have weak ass hip flexors and over-tightened hamstrings! If you didn’t share in that same thought, translation, I sit a lot; and that’s affecting my ability to sprint and jump in cartoonish fashion. And, wanted to put a few words to paper to bring this to other readers attention if you share in the same lifestyle choice. To remedy that I’m hipster enough to go to yoga 3 times a week; take up every opportunity to catch up with people for coffee (often its a walking meeting); and being mindful how much grinding am I doing for MTG. 2 positives and being aware of a negative that I don’t intend on giving up to the goal, or balance if you will. Just a thought to entertain before the WOD
Yoga +
4 ROUNDS:
20 Goblet Squat 1.5POODs
20 Threaded Lunges 1.5POODs
15 Overhead Squat 47kg
5 Turkish Get-ups .5POODs
25 Kettlebell Swings 1.5POODs

Becoming a Ninja warrior part 1

~ Malcolm Flex ~ Leave a comment

This is likely best used as a daily snapchat/vine/ or IG post

My intention is to light a fire under my own bum to train like the reckless youth I once was: explosive, anaerobic, interval training beast!
Of course this inaugural post should pay mention to why I don’t train like that currently: it wasn’t even because of competitions and training injuries, but just taking an office job plus car accident. Something not very glamorous but usually all it takes to 180 how one trains. Granted I was given comprehensive pre/ and rehabilitative protocols that I value and used to build on, but like many athletes will know changing your training schedule rarely leaves much time in the day for some of your other routines *reads* goodbye muay thai, jujitsu, and obstacle course racing.
But, like my recent twitter post has proclaimed I have become the strongest that I’ve ever been and at the same time weaker than ever. (Thanks to absolute and relative strength definitions) Strength is great! I feel healthier and more resilient than ever, but I want to be able to teach my body to muscle up, wall flip, and spar for hours again! So here’s to discovering middle ground.

Lastly to payoff the N number of people clicked this link for a work out I may have promised. at least until April 19th 2016 I’m foregoing the mantra “If the bar ain’t bending, you just pretending.” And, set to rebuild from the ground up and balance my strength and endurance training to become a more dynamic athlete. If this is kept up with any regularity anyone should be able to copy paste this series tag and have an almost legit 8 week program
“Start slow to train faster”
Warm up: Shoulder passes and 20 stair climbing
3 rounds of
550m row
10 dips
5 strict pull ups
10 knees to elbows

5 step diet plan *revisit*

~ Malcolm Flex ~ Leave a comment

Today I am revisiting a one-shot blog post on the topic of dieting, a subject I am always finding something new about so never feel I can adequately cover. In the style of Tim Grover no one is more important than the other, so they are all no.1. 

Recently a friend coming to me, pain in their eyes as they said, “Aqueel, I need to get with you to work on a nutrition plan. I’m sick and tired of being fucking fat!” My usual apathy and distracted nature couldn’t ignore his knee that was visibly swollen, angry, and red. I still gave my generic prepared response, “Please get in touch with X, who is much more qualified in the field of nutrition than I am.” Since then and several days of being mauled by my guilt of inaction; here are the distilled method for creating a diet that will never make you feel like you’re on a diet ever again.

Still feeling the sting of their words and knowing what it’s like not having the body you once remembered today’s thoughts aren’t going to be validated by science journal, for the sake of time… and laziness, but will have greater efficacy than my usual training advice “Just train more.” and with that I defer to the favorite format of the internet: lists!

  1. EAT BREAKFAST.

What we gain from eating breakfast, more significant than the dubious studies that suggest it’s a great way to kickstart your metabolism; is think of it as a timestamp and a habit that successful athletes, CEOs, and even jerks on the internet like me can do which frames the rest of your day. “Most important meal of the day” is correct because no matter what time you wake up regularly you have to break your fast eventually. So, if for the next four weeks (or any other pop psychology study length of time that determines how long it takes to establish a habit) shove food in your gullet after you wake up. More so before you get sidetracked with the rest of your day and rationalize stopping at Taco Bell on the way to work.

  1. DRINK MORE WATER PERIOD.

Eight 8oz glasses of water a day is the accepted convention, and I find no fault with this. However, when we take a moment to think about this and remember how often you see me (or other mindful, fit people) walking around with a gallon jug of water or canteen. Here’s why: I have to be reminded to drink water, or I won’t remember. Moreover, like many of you getting up for water is terrible for my workflow. The solution 8x8oz=64oz the magic number so while at the gym bring a gallon jug (128oz) or for my desk, a 32oz canteen to fill up twice and I hit my water goal, for the day.

  1. ORDER A SALAD WITH LUNCH AND DINNER

Before getting meta with this entry, the simple reason is once again behavioral. In America, we have terrible portions. Too large if you were unaware, and people generally will end up eating an extra 280 calories in chips/fries, starchy carbs and trans fats that are beyond necessary. Start your second and third meal of the day with a simple salad or extra serving of greens; not because it is the historically popular option. It is so you feel better about eating your vegetables, and it pairs well with many popular meal options. In addition to curving your desire to obliterate that giant burrito of your daydreams.

  1. EAT LESS SUGAR

Don’t merely willpower through skipping the cookies, extra brownies, or one more mixed drink during happy hour because you deserve it. You deserve to hit your goals, so level up your strategy by setting rules for yourself to make it easy to say no to the extra sweets. (Like the laugh factory you can have a two-drink minimum, that can also be your maximum.)

  1. FIGURE OUT YOUR MACROS GOALS

I’ve attempted to save the most straightforward and most challenging step for last. Challenging since it is easy to put off and become distracted by the deluge of information that comes when searching for: what is a ‘Marcos calculator’ and ‘What are my Macros.’ Only that is the task enter your height, weight, level of activity and have churned out a guideline of how many grams of protein, fat, and carbohydrates your body requires to stay alive. Adjust the numbers as recommended if individual goals are to lose or gain weight.