We all have our reasons/excuses/burdens/causes for habituating into lifestyles that don’t support our longevity.

Longevity being a long life. 

What makes a long life rather unbearable? Morbidity.

Wellness is the reduction of morbidity and promotion of health.

Morbidity: the rate of disease in a population.

How can we reduce morbidity?

#1

Walking for 30 minutes per day or more, reduces overall morbidity by 50%.

50%!!!!!!!!!!!!!!!!!!!!!!!!!!!

Introduce and habituate into 30 minutes of daily walking, change nothing else about your life, and lower your risk of preventable disease by 50%!

That is huge. 

That is dramatic prevention–

WITHOUT DRAMATIC ACTION.

If you think walking for 30 minutes per day (doesn’t have to be all at once, and in fact, is preferably spread out over 3-4 intervals, IE, 10 minute post meal walk three times daily).

TAKEAWAY: WALK!

Want to do more proactive health measures?

RESISTANCE EXERCISE IS KING!

Let’s take that remaining morbidity risk down to near ZERO!

Prioritize major muscles: 

Legs (Quads, Glutes, hamstrings, calves), 

Back (Lats, rhomboids, traps, erector spinae), 

Chest (Clavicular, sternal), 

Shoulders (lateral, posterior, anterior), 

Abs (external, obliques, transverse), 

Arms (Biceps, triceps, forearms).    

Just starting out on resistance exercise?

First, there is no ‘perfect’. No perfect body, no perfect workout, etc. 

There are principles of resistance exercise. 

Good training days for each, in general (keep it simple, find the movements that you feel most in the targeted muscles:

Legs:

Squat variation, deadlift variation, unilateral leg motion.

Back: 

Pull up variation, upper back row, lower back row.

Chest:

Press for upper, press for lower, fly variation.

Shoulders:

Lateral raise, rear delt fly, overhead press variation

Abs:

Reverse crunch variation, Russian Twist/side plank

Arms:

Supinated curl, overhead tricep extension (many variants for both)

There are 639 muscles in the human body. 

Odds are that some are underdeveloped and others are overdeveloped in the scope of global aka, balanced muscle build. On average, muscles need 48-72 hours (or more) to recover from bouts of exercise. 

Your training program should be set up for you to promote lean tissue addition and retention in the major muscle groups, all while addressing undeveloped areas and areas of morphological need. (IE, toned arms, bigger legs, wider shoulders). 

Above I listed out some key movements for each “major” muscle. 

Where do you start?

As we opened: WALK. 

Once you have habituated 30 minutes of walking into your life, it is a good idea to introduce resistance training. 

Why walk before you lift?

I am not saying you “HAVE TO” do anything. 

But let’s be sensible with your body and your goals.

If you are asking me to help advise you without knowing more about you, your situation, your prior medical history, or evaluating your movement patterns and current lean tissue status, you are requesting a very general response. 

CONTEXT…

Above I have provided a general context that can generally help most people. We are individuals with individual environments, habits, predispositions, genetics, and experiences. Without seeing you move and knowing more about you, it isn’t sensible for me to give you more details to follow. 

As a coach, I like to address individual needs, create nutritional guidance to build eating habits around, and to design training programs that are approachable for the individual, while still being challenging enough to elicit morphological changes. 

Wellness and fitness have a lot of overlap. 

I think of wellness as the things we do daily to promote our health that don’t involve a gym:

Nutrition: Our fuel for action and recovery. 

Knowing and understanding the bodily needs and preferred nutrient sources is key to a healthy body. 

Movement: daily walking is essential for wellness. Other movement is great, but walking is essential and it isn’t going to hinder your ability to recover from your resistance training.

Hydration: adequate water intake (¾ to 1 oz per pound of bodyweight) is essential to our wellness. 

The classic quote: 

“You need air, water, sunlight….you’re basically a house plant with emotions.”

So wellness is the base, the plate upon which we serve the main course.

So fitness is the main course, but you can’t eat without a plate. 

Without the base, we are likely to make a mess of our main course. Likely losing much of the meal to the floor and we are entertaining a non-sustainable habit. I mean, how many meals can you eat without a plate before you decide to clean your dishes?

Following the analogy?

Consistency matters. 

Prioritize your wellness habits.

Then,

Embody your fitness habits.

Habits are not about motivation.

Motivation is a fleeting emotion. 

Habits are borne from self awareness and with determination this self awareness becomes a discipline and a habit. 

Self Awareness + determination + a plan = a habit.

Once you’re self aware and determined, all you need is a plan to build your habit around.

Your Plan?

Again, your context will dictate. 

But,

We know that for your body, you need:

Legs, back, chest, shoulders, abs, and arms…

Start off simple, then keep it simple, be consistent, and make the reps count. 

SUPER SIMPLE TRAINING PLAN: 2 DAYS PER WEEK

Day one 

Abs to warm up

Reverse crunch x 20

Russian twist x 30 seconds

3 rounds

Plank max/ 1 minute

Practice movement with lighter weights than working set…

1-Squat

2-Lunge

3a-leg curl 3b-leg extension

4-deadlift

5-lateral raise

6-overhead press 

1-6 3 sets each 15-6 reps each motion

Day two 

Abs to warm up

Reverse crunch x 20

Side Plan x 30 seconds

3 rounds

Plank max/ 1 minute

Practice movement with lighter weights than working set…

1A-Lat pulldown (neutral grip preferred)

1B-INCLINE press

2A-upper back row

2B-chest fly

3a-low cable row

3b-flat press

4a-supinated curl

4b-overhead tricep ext

5a-hammer curl

5b-bench dip

1-5 3 sets each 15-6 reps each motion

Do day 1, day 2 rest, repeat.

KEEP IT SIMPLE, make the reps count. 

It is about intramuscular pressure, not the weight. Your muscles care about resistance/overload. They aren’t impressed by a number on the plate/dumbbell. MUSCLES care about tension, range of motion, pressure, and activation. 

IT DON’T MEAN A THING IF IT AIN’T GOT THAT STING

As soon as you want a more personalized and guided experience, I recommend you train with the most knowledgeable, personable, experienced, evidenced and dedicated coach that has the background that best corresponds with your goals. IE, if you want to be and ENHANCED BODYBUILDER–find a PED taking coach. IE, if you want to be an ALL NATURAL PRO athlete (Sports or bodybuilding), then get with the ALL NATURAL PRO in your area. 

Why bodybuilding is better for sports performance than powerlifting.

If sports only demanded one repetition, then powerlifting would make great sense as a training modality. 

If sports were devoid of injury risk, then powerlifting would make great sense as a training modality. 

If sports didn’t require a large cardio and recovery capacity, then powerlifting would make great sense as a training modality. 

That’s just the thing though,

SPORTS demand lots of near maximal repetitions.

SPORTS are inherently full of injury risks. 

SPORTS require cardio and recovery capacity.

Bodybuilding, aka, hypertrophy is done in the 5-20 rep range with maximal or near maximal effort. 

Bodybuilding is built around a reduction of injury risk and a promotion of underdevloped muscles–that latter principle only greater reduces injury risk while optimizing performance. 

Bodybuilding boost cardio without additional cardio needs (though sports specific cardio adaptation modalities can definitely be employed to bolster cardio capacity, bodybuilding offers far greater cardio benefits than powerbuilding. In powerlifting there are long breaks, lower reps, and less volume. These characteristics don’t call upon the cardio system nearly as much as bodybuilding training does–especially training with complimentary supersets–IE: back and chest.

If you personally want greater detail and explanation here on why bodybuilding training methods coupled with plyometrics is a superior athlete training model when compared to powerlifting, message me and I will email you more details/ schedule a call with you. 

More importantly,

If you are interested in utilizing the BEEfit Sport’s Hypertrophy programming for you or an athlete in your life, reach out today and we can evaluate!

ryanbeefit@gmail.com

So we have gone from general wellness to NCAA/pro athlete. 

Where does it start?

Wellness.

The reduction of morbidity and promotion of health.

Morbidity: the rate of disease in a population.

How can we reduce morbidity?

#1

Walking for 30 minutes per day or more, reduces overall morbidity by 50%.

50%!!!!!!!!!!!!!!!!!!!!!!!!!!!

Introduce and habituate into 30 minutes of daily walking, change nothing else about your life, and lower your risk of preventable disease by 50%!

BEE shred: The ultimate guide to losing fat, moving better, feeling better, and extending your PLAYspan (lifespan + ability to do the things you enjoy=Playspan). 

As we age we accumulate habits. Form biases. Develop tendencies. As a human, we are blessed and cursed with, “Self Awareness.” This system can be a blessing when kept in perspective and we focus on the tangibles in our sphere of control. This system can be a curse when allowed to run loose without principles or goals, and turn hostile upon oneself. 

With the BEEshred program, your self awareness is given guidance. You have focus. We work together to eliminate biases that hold you back and we help you focus on the most important elements for your progress. You get to rely on proven principles and nutrition to improve your body, mind, and watch out now–soul.

I know, it sounds too good to believe. But this is what I have been practicing for over a decade now as I age in reverse and help all my clients.

The success of this program comes from consistency (adherence), simplicity (approachable), and tenacity (effort within 1-2 reps of failure). 

BEE consistent with resistance training. At the onset of the program, you commit to two, three, four, five, or even six days per week of resistance training. We have 12 week programs built out for entry level, intermediate, or advanced trainees for each interval. We work with you to personalize these plans to your schedule, equipment access, and capabilities. Our consultation call will help us decide on which training plan is right for you. 

BEE simple. You don’t need the fancy program with a ton of movements, sets, and reps followed by a cold plunge under a red light, followed by a cornucopia of supplements and whatever else the latest biohacking snake oil salesman is pumping into Dana White this week. What your body craves and you need is consistent resistance training that promotes lean tissue in a priority principle approach that creates global musculature (a balanced musculoskeletal system). 

BEE tenacious. Don’t settle for less than your best. Your program is clearly outlined and defined in your training app where you log your weights, reps, sets, and can communicate directly with me–your expert coach (who happens to be a certified all natural bodybuilder, former collegiate athlete, TBI survivor, and a BEEshred practitioner). 

How does BEE shred work?

TDEE stands for Total Daily Energy Expenditure. It is the total number of calories you burn in a given day. Your TDEE (THE CALORIES YOU BURN) is determined by four key factors:

70% of calories burned by BMR-Basal Metabolic Rate 

15% of calories burned by NEAT-Non Exercise Activity Thermogenesis

10% of calories burned by TEF-Thermic Effect of Food

5% of calories burned by EAT-Exercise Activity Thermogenesis

Defining and understanding these four Factors:

Basal Metabolic Rate (BMR)

Basal metabolic rate refers to the number of calories your body burns each day to keep you alive. BMR does not include physical activity, the process of digestion, or things like walking from one room to another.

Basically, BMR is the number of calories your body would expend in a 24 hour period if all you did was lay in bed all day long. This is the absolute bare minimum of calories it takes to ensure your survival.

By focusing on retaining and increasing your lean tissue, we maintain or heighten the BMR. In other words, this largest burner of calories is not worsened by doing tons of cardio. Rather, this largest calorie burner is promoted to greater efficiency. 

Too often people attempt to lose weight (their goal being, to lose fat), by doing hours and hours of cardio without promoting their lean tissue via resistance training or diet. This results in lowered muscle mass on the body and this then causes a number of non optimal conditions:

1-Less lean tissue means slower metabolism, so you now need to do more to burn calories and you are burning less calories when not active. 

2-You are more insulin resistant. Simply put, this is your ability to utilize carbohydrates for energy. The more consistent we are with resistance training, the more your muscles are hungry for (sensitive) to insulin and the less likely you are to store the glycogen in your adipose tissue. TO PUT THIS ANOTHER WAY: WITHOUT RESISTANCE TRAINING, YOU ARE MORE LIKELY TO GET FAT BECAUSE YOUR BODY DOESN’T UTILIZE CARBOHYDRATES PROPERLY!

3-By continually doing cardio and starving yourself you are putting your body in starvation mode. This is not going to get you closer to your goals–unless your goals are being cranky, weaker, less healthy, and all with the same or more time allotted to training that could be HIGHLY SUCCESSFUL IF SPENT ON PROPER RESISTANCE TRAINING. 

4-Your body isn’t more athletic or less prone to injury with all the cardio and none of the resistance training. Muscle is the organ of longevity. Cardio, in the traditional sense of running, walking, biking: does not promote muscle. Nor does cardio burn more fat than resistance training. 

So why do cardio at all?

Cardio is good for your heart. 

Great news is that just simply walking accomplishes this promotion quite well. In fact, walking 30 minutes per day reduces morbidity by 50%. 

Furthermore, walking is more sustainable for the body and is unlikely to impact the recovery processes for your lean tissue, and in some cases, actually aides in recovery. 

Takeaway: WE ALL SHOULD BE WALKING 30 MINUTES OR MORE PER DAY. 

BEEshred is habituation into the right situation for your fitness goals. 

How do we properly build a habit? The right program: Bulletproof principles, approachable action plan, expert support.

Program? 90 days=12 weeks.

Every 4 weeks will reveal a new level of progress. Commit to this program and after 12 weeks you will be a whole new person in terms of: ENERGY, MOTION, EMOTION, RESILIENCE, APPEARANCE, EXERCISE ACUMEN, AND SELF DETERMINATION. 

Self Awareness transforms into Self determination. 

That is what I want to provide you with. 

This is BEE shred. 

Are you the type that will do anything for your family? 

Then you must be willing to bee the best version of yourself (Hint; that version is in the best physical condition and not 20+ pounds overweight).

Are you trying to bee the best athlete you can be? (HINT: that version moves with power and strength because they have proprioceptive (body awareness) and strength capabilities bolstered by resistance training. IN OTHER WORDS, YOU WITH MORE MUSCLE IS BETTER THAN YOU WITH LESS MUSCLE—100% NOT EVEN DEBATABLE!).

Do you want to bee the best parent you can bee? (HINT: Your children will follow the behavior you model. Want them to be drunks, druggies, nicotine fiends, and fast food addicts? Model that behavior. You want them to be healthy, resilient, and self determined? Demonstrate with consistency. It will all workout if you workout. They don’t need you to be perfect–in fact, the struggle and effort is exemplary. Your kids need you to model proper behavior. In other words, parents who lift weights and prioritize fitness, have kids that lift weights and prioritize fitness. 

Are you ready to BEE your best version?

Join BEEfit today and let’s set you up on the BEE shred program best suited for you and your goals!

Can BEE shred programs be done outside of the BEEfit gym? ABSOLUTELY! Message me today to schedule your consult and let’s set you up with the BEE shred program for you!

ryanbeefit@gmail.com