CST Free Weight Exercises By Scott Sonnon

This manual is a solid introduction from Alwyn Cosgrove, one of the best in the business. It is well-worth the price if you’re looking to start off on the right foot – or unlearn some bad habits – when it comes to program design.
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If you want to get lean badly enough, you will. I know this is a simple statement, but it is completely true. If you are not as lean as you would like to be, it is NOT due to lack of knowledge. If you don’t have six pack abs or are not lean, but want to be then you just don’t “want to” reach that goal as much as someone who has. You will reach almost every goal you set in life if your motivation is strong enough.

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1. Is Diet OR Exercise More Important for Fat Loss and Getting Lean?
2. The Winner's Mindset of Hitting Your Weight Loss Goals.

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Here is a little bit of everything I do all rolled into one. It includes everything from foam rolling, to mobility, to lifting heavy stuff, to deloading, to energy systems recommendations. The results reported by those who have done the 16-week program have been absolutely fantastic.
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The video makes some interesting points and makes them well. The discussion of the efficacy of high intensity training - such as sprint training - is well done.

I’ve got this guy’s book and it is an interesting read - I don’t agree with all of it but the science is good.

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I have a rule that I follow that allows me to stay lean year round without getting too obsessed with food and counting calories…

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1. Staying Lean on a Mini-Mart Diet
2. Bulking Up Causes a Permanent Increase in Fat Cells, Making it Tough to Stay Lean

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Time for another interview.
When I first started reading about evolutionary fitness / paleo diets etc, one of the first people that I came across was Tamir Katz. I’d seen his name on a couple of internet discussion boards, did a search and found his site - The TBK Fitness Page, where he has a few really good articles on exercise and diet. I bought his book the TBK Fitness Program (also at Amazon UK) which is a straight-forward, well-written and accessible introduction to the science behind a paleo diet (reviewed here). As well as presenting a good range of exercises and routines, he also touches on some things that are often neglected in our health and fitness routines such as the need to minimise chronic stress and the benefits of adequate sunshine. This book was written back in 2003 and it is interesting to me to see so many of his ideas now coming to the fore in the various paleo blogs I read (e.g. Keith and Richard). Anyway I thought it would be good to get in touch with Tamir and ask him a few questions. He was kind enough to answer…..

Who is Tamir Katz? Can you tell us a little bit about your background and interest in health and fitness?

I am a family physician practising in Spring Valley, New York. I have been providing fitness education in some form or another for over 10 years, and continue to incorporate diet and exercise information when counselling patients regarding healthy lifestyle choices.

What influences led you to adopt and recommend a paleo / hunter gatherer diet?

The hunter-gatherer type diet makes the most scientific sense. The closer one’s diet is to how things are found in nature, the healthier it is. That is true for animals as well. Of course today we cannot live exactly as hunter-gatherers (nor do we necessarily want to). However, by adopting a natural diet, free from processed food, we ensure that our bodies are much less likely to develop chronic diseases such as heart disease, certain cancers, diabetes, etc.

In the book you recommend a bodyweight exercise routine. How do you currently exercise yourself?

I still exercise almost daily for 20-45 minutes, using only bodyweight exercises. Roughly once or twice a week, I also punch a heavy bag. I have not lifted weights in roughly 9 years, and have felt great. I haven’t even lost much raw strength. About a year ago while on vacation, I went to a hotel gym, and came close to matching many of my previous numbers on various weight lifting exercises. My endurance and muscular endurance are better than ever. For the past few years, I have not done any push-ups, sit-ups, or any other exercise from the floor. I have developed many new exercises which work many of the same muscles with less strain. I am planning on publishing a new book in the next few months depicting these exercises.

What is your typical diet like?

I am not as strict as I used to be, but during the week, most of my diet is fruits and vegetables, chicken, lean meat, fish, nuts, and some eggs. One day a week, I eat other things as well. I find that having an “off day” doesn’t harm your fitness as long as it is done in moderation (e.g. I do not go splurge on ice cream and donuts, but I will eat some bread, potatoes, etc.)

Sometimes in those who recommend a paleo / hunter gatherer diet and exercise approach I detect a romantic, almost utopian view of the life of our ancestors. However, I for one am grateful for many of the comforts and benefits of 21st century life. How can we combine the best of today’s technology, food and medicine with the lessons of our Hunter Gatherer ancestors?

It’s interesting - a lot of people who advocate a hunter-gatherer diet do so on the notion we evolved to eat in a certain way. I believe that at best, evolution is an inexact science, and a lot of reconstructing what a diet might have looked like a long time ago is mere conjecture. I look at things from a more pragmatic point of view. I tell people - if you were stuck on a deserted island or forest, what would or could you eat? This way, instead of ending up arguing about what plants might have existed in our diets thousands and thousands of years ago, we simply avoid processed food such as sugars, trans fats, etc. When I first started, there would be people on these discussion boards arguing whether a cashew is a nut (which would be okay to include in a hunter-gatherer diet) or a legume (which would not be okay to include), and I remember thinking to myself, who cares? If the worst thing that someone is eating is some cashews, is that really what’s going to do him in? You have a large percent of the population living off of pizza, soda, fries, etc.

I agrees with you that there is a lot of good in 21st century living. We have effective medicine and treatments for many ailments. People are living longer than ever. If only we could take better care of our bodies than we would have a better quality of life. Living to 90 in a wheelchair full of aches, pains, shortness of breath, etc. is not the best we can strive for. There is no reason that we can’t live to a ripe old age in good shape.

As a physician do you feel frustrated when you see patients with diseases that could perhaps have been avoided if those patients had adopted the sort of diet and exercise philosophy that you recommend?

It actually doesn’t. Yes, ideally, everyone would take care of their bodies. However, I am a strong believer in personal choice. I am not here to judge or force my opinions on anyone. I am simply here to educate.

If a person chooses to eat poorly, or smoke, or to not exercise, that is their prerogative. As long as I educate them about the consequences, and they are not harming anyone, then it is their business how they want to treat their bodies.

Judging from your book you keep well abreast of relevant scientific studies particularly about diet. Do you sense the tide turning at all among the scientists with more attention is being paid to a paleo / Hunter Gatherer diet?

There definitely is more evidence that backs a low carb diet, evidence that consumption of fruits, vegetables, nuts, and fish is healthy, and a steering away from the ridiculous low fat, high “complex carb” garbage from the 1980’s and 1990’s.

So overall, I do think that we are moving in the right direction.

In part 4 of your book you look at some things that rarely get mentioned by those promoting this way of eating and exercise: stress management, blood donation, hygiene, sunlight and massage. Do you have any thoughts on three other things that have recently gained some profile in the “paleo community”: adequate sleep, healthy posture and occasional/intermittent fasting?

Adequate sleep is very important - there have been studies linking too little sleep or poor quality sleep from sleep apnea and other causes to various ailments.

Occasional fasting has also been proven to have health benefits.

Correct exercises will result in a healthy posture that can reduce the incidence of chronic neck and back pain.

Most of the people who read this blog are amateurs: we are interested in health, fitness, diet and exercise but we have jobs, families and other interests. Do you have any thoughts about how best to integrate effective exercise and healthy eating with a busy and sometimes stressful life? Why do you think so many people find it so hard to adopt strictly this way of eating? What could make it easier?

I am very busy - working long hours and being married with three children. My advice to everyone is to make healthy living a top priority, and to take baby steps. Don’t go from being a couch potato splurging on burgers and chips to an Olympic athlete subsisting on chicken and alfalfa. Start off slowly - for example do 5 minutes of exercise a day, and cut out soda. Slowly add positive things. Increase the duration of your exercise regimen by one minute a week until you are up to at least 20 minutes on most days. By doing bodyweight exercises at home, you save the trip back and forth to the gym. Likewise add small healthy changes to your diet. Maybe you won’t be able to be very strict, but something is better than nothing. Having an occasional day off helps as well as long as you don’t overdo it.

Thanks very much for taking the time to answer my questions, Tamir. There is some really interesting, motivational but practical advice in there - really helpful. I am already looking forward to your new book!
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Thank you for the opportunity,

Tamir

There is some great stuff there and I encourage you to check out Tamir’s pages and buy his book

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Let’s get right to it…
1. Here’s a link to a great news story about Cressey Performance athlete Olympic Bobsled hopeful Bree Schaaf:
Bree Schaff hopes to be on US Olympic Bobsled Team
2. Here’s this week’s mind-numbing personal trainer moment…
Our facility landlord spends much of his winter down in Florida, and as he told me yesterday, he [...]
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In this article, I’m going to address the question “Is a low calorie diet necessary for weight loss?“… and the answer I’ll give you goes TOTALLY against what everyone else out there has told you! If you’ve ever wondered:

Do I need to starve myself to lose weight?
Is it healthy?
Are there ANY benefits?

Then you’re going to [...]

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“Of all the fitness professionals I have drawn my philosophy from, Scott Sonnon, is one of the most influential on my life. I have taken more useful information from this man than probably any other coach - including information meant for more than just physical living. It seems fitting to dedicate my 100th blogpost in [...]
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So I rented a pretty bad movie the other night, called Never Back Down. It had terrible acting and cheesy lines, yet I was completely entertained. I am a sucker for movies where a guy gets beat down and then trains hard to learn some fancy fighting technique. I prefer it when they go to the mountains or jungle and use extreme training techniques with a “master”. In the movie Kick Boxer, Van Damme had raw meat tied to his legs and had to run away from German Shepherds. Now that is the type of corny action I get into!

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