Only the Strong Survive

I think we all have moments when we feel our best just like we have moments where we feel like shit.  I'm not one who generally likes to train with others unless we have similiar mindsets and goals.  When I did train in a group every so often it was with my partners in crime Bryan Meyer and Hunter Wood.  These guys were beasts.  Damn I miss those days!  A buddy of mine sent me a video me and Bryan made from back in our days at RDV, and I wanted to share it with you.

Yours in strength,

Jerry Babbage, CSCS, PES

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Lean vs Fat Mindset

"Yond Cassius has a lean and hungry look; He think too much:  such men dangerous." - William Shakespeare, Julius Caesar, Act 1, Scene 2

I have observed two strong mindsets in life, a lean and fat mindset with variations of the two existing in the middle.  The lean mind has learned to carve away unecessary thoughts that prevent it from accomplishing whatever task or goal it is intended to achieve.  The lean mind is very clear about what it wants and will develop the necessary plan to achieve its end desire.  The lean mind understands no plan is without obstacles, it recognizes them, deals with them but doesn't allow them to side track it from accomplishing its task or goal.  The fat mindset has many thoughts, many of which prevent itself from accomplishing anything of real value other than satisfying it sensual desires.  The fat mind is only interested in instant gratification.  The fat mind wants to give up when obstacles present themselves, it doesn't believe in delaying instant gratification for the sake of accomplishing its task in a timely matter. 

These mindsets and the gray in between exist in many aspects of the human experience (ie, work, nutrition, exercise, relationships etc.).  We all have witness star athletes, business professionals, students or parent(s) who seem to rise above their peers and achieve great things in their life time.  What we don't acknowledge is that they are people just like us who have chosen to not only make the best use of their talents, resources, but perhaps most importantly they have learned to carve away the unecessary fat so they can stay focused on getting the job done.  Fat thinking is comparable to a disease, not only does it do harm to the individual but it also affects others and prevents everyone from being the best they can be.  The excess fat has got to go if we are to live the best life we can live now and for the legacy we hope to leave behind for our family, friends or better yet the next generation.

The next time you have something you really want to accomplish but it just seems its not happening ask yourself am I operating with a lean or fat mindset.  If its a fat mindset look for ways to trim the fat off until its lean.

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Real World Strategies to Develop A Stronger, Leaner Body

* Follow these ten tips, combined with consistent weight-training and cardio, and you will be well on your way to building a stronger, leaner body.*

Normal meals - You want to sit down and enjoy a healthly, muscle-building meal.  In this case, it is best you consume a high fiber carbohydrate such as brown rice or sweet potatoes.  Add to that fibrous veggies (as much as you can stomach), and lean portein (ie, chicken breast).  On occasion, eat beef for its high content of zinc and iron.

Snacks - As a muscle-building snack, stick with a ready -to- drink protien shake that contains preferably a combination of slow and fast protiens (ie, whey and casien; a touch of soy for women).

On the run - To get your healthy fats, snack on peanuts and nuts such as almonds, walnuts, cashews, etc.  This will give you plenty of the healthy monosaturated and polyunsaturated fat.

A once a week must - Go to the sushi bar and eat fish; especially the fatty kind, such as salmon.  Cooked fish is ok as well.  If you don't like fish, take a fish oil capsule that contains DHA and EPA.

No time to cook a regular meal - Consume a slow protein that is mainly casien or milk protein.  Casien protien clots in the stomach, which delays its emptying from your gut; this results in a slower release of amino acids into your blood.  This is good for muscle protein gain.  Look for milk on casein as the first ingredient on the protein powder label.

Before going to bed - Eat a meal composed primarily of casien or slow protein.  This will help offset the long period (8 hours or so) of not eating.  Alternatively, try cottage cheese.  It's a great source of slow protein.

Immediately before a workout - Consume a low glycemic carbohydrate with just a touch of protein; perhaps something like 10 grams of carbs and 5 grams of whey protein; that way, you won't get a upset stomach but you'll provide fuel for exercise and some amino acids to initiate the recovery process.

During your workout - Consume a sports drink or water.  Try adding 1 teaspoon of whey protein to a sports drink;  the small amount of whey will assit with recovery and the sugar in the sports drink will provide you with extra energy.

Immediately after a workout - Consume a fast-acting protien such as whey combined with a high-glycemic carbonhydrate.

If you have a flexible schedule - It may be best to consume whey protien frequently (every 3 to 4 hours) during the course of the day; even if its more rapidly digested (than casein), it will be easier for you to feed frequently and get your needed amino acids.  This can be done by mixing whey protein with some milk or water.  On top of this make sure your eating your regular meals.

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