Albert K. Park

            Every Wednesday I sit at the Seattle’s Best and drink a green tea while I steal their wi-fi. I only buy the green tea so they don’t hassle me. This Wednesday was going textbook until two 20 something year old girls walked in and to my luck I had left my headphones at home. They walked in together simultaneously talking to each other and to whoever was on their I - phones.  I let out a big sigh anticipating the challenge of trying to read with them in the same room.

            After only 5 minutes the consistent repetition of topics drove me insane.

 “I don’t have any summer clothes……I hate my boss…..that girl is a bit*h…..this girl is a bit*h…..I need to lose weight”.  And repeat.

            I could ignore everything except the “lose weight” part. So, I excused myself into their conversation and said I could help. Their disgusted gazes made me feel like a creep but I still went ahead to educate them. As I cleared my throat, these are the 5 pointers I gave them

          

When was the last time you went a week or even a day with drinking only water? If you are like me, you like some flavor in your beverages. Unfortunately, most drinks that taste good also contain high amounts of sugar and calories. To increase fat loss, try purifying your system with a week devoted to only water.

Regulate your carb intake from your diet for a couple weeks. Try getting all your carbs in at breakfast and lunch. By getting your carbs in early you will be able to use the rest of the day to burn it off. Also make sure you are consuming complex carbs meaning whole wheat breads and/or fruits.

Stop the long distance running and the 1 hour cardio machine binges. Try incorporating High Intensity Interval Training to accelerate fat loss. If you do use a cardio machine, alternate back and forth with different intensities.

            Example:

            4. More Protein

Protein is the foundation to building lean muscles mass and the number one tool to fight fat is…….lean muscle mass. Also, protein demands more energy to digest meaning more calories burned to process protein. If everyone new this maybe more people would start eating protein.

Try getting some protein with each of your 5-6 smaller meals throughout your day.

Here is a sample workout to help you get started on your way to losing 10 lbs before June.

                  The looks on their faces didn’t change too much as they jumped right back in to the monotonous repetition of topics. Their body language, shoulders turned in from me, suggested that my advice went in one ear and jet streamed out the other. I took this as the perfect opportunity to slam my green tea and leave. I made an extra effort to be quick and swift packing up my belongings.

                    I walked out the café that day with a smile on my face and laughing to myself. I had probably just annoyed the hell out of those girls and thrown myself into the cycle of negative topics in their conversation. Whatever, it was my attempt at helping somebody out and I just hope they wrote that sh*t down because it really does work!

                 If you need to lose those last few pounds before you head off on your vacations, try incorporating 1 or all of these in the few weeks we have before June. Remember, consistency is key. Even one day of binging can set you back on your effort of losing that weight! Good luck in getting your Beach Ready Bodies. 

              

                    Another phone call from my friend across the world, via Skype, has put things into perspective. I am truly a fan of Skype now. It is so easy to become comfortable with life. With work, finances, your “situation”, and even training. Without a doubt, becoming comfortable is the first step before you start falling backwards. Have you noticed this red flag in your life?

            A couple of months ago, I received an opportunity to speak with a pretty successful entrepreneur through the mastermind networking group I am a part of. www.Young-Masterminds.blogspot.com He talked for a long time and I listened for a long time trying desperately not to stare at the Glock 9mm attached to his hip. The one thing he emphasized that was burned into my mind was the simple advice of “Grow or Die!”

            Sure this may have been a little extreme in reference to training but I love that about the quote. If you’re not continually improving or striving for goals all you are doing is maintaining. In the world of fitness, it is so easy to stop or give up. We come across new clients that start off so excited to reach their goals only to give up and quit after 1 or 2 months because they settle for the results they worked for. What usually happens is that they come back to us 2 months later with twice as much weight to lose. Maintaining is not enough. When you reach your goals, give yourself a pat on the back and make new ones to achieve.

              In the book “A Fighter’s Heart”, the writer finds an opportunity to train with the Militech MMA camp in Iowa. This is an elite MMA gym home to fighters like Tim Sylvia, Matt Hughes, Jens Pulver, and Robbie Lawler. He goes there to train to fight because of an innate drive for combat but also goes as a writer. In a short conversation with Jens “Little Evil” Pulver they quickly distinguish the definition of “Drive”. The author mentions that he understands he needs to be hungry in order to become a fighter. Jens simply responds “Hungry? You need to be fu*king starving!”

            This definitely puts things into perspective. Sometimes you need to be starving for your fitness goals. Willing to sacrifice and put in the hard work. Ronnie Coleman says it pretty well too, “Everybody wants to be a bodybuilder but nobody wants to lift some heavy ass weight!”. Yeah everybody wants to be in shape but nobody wants to put in the work at the gym or more importantly eat right.

            With the start of summer only a couple weeks away there is no more time for excuses. There is no more trying; only doing. No more excuses. If you want to achieve those goals, you can’t become comfortable with what you are maintaining. You need to strive for more.

            Thank you to my bro across the world for the enlightening conversation, thank you to the entrepreneur for motivating me, and thank you to Sam Sheridan’s “A Fighter’s Heart” for inspiring me. Remember you are either the Lion or Hyena!

                        Dr. Bob Ward the Sports Scientist and Conditioning Coach for the Dallas Cowboys from 1976 to 1989 and speed coach legend was definitely before his time. After speaking with Dr. Ward allow me to paraphrase our conversation, “the single most important component to increasing speed and agility is explosion in weight training.” This is the methodology of explosive exercises in training, or sometimes known as ballistic training. At Integrated Athletic Development in Carrollton, TX I have heard these words over and over again from performance coaches such as, Bryan McCall, Brian Weese, and sports agents such as Scott Casterline and Adam Sattler.

                     Parents, athletes and coaches alike ask the same question. How do I become faster? Or, I want my child to be quick, my athlete more agile and use the fast twitch muscles and explode during competition. A position statement from the National Strength and Conditioning Association states, “Resistance exercises characterized by maximal or near maximal rates of force development or by high accelerations, usually referred to as “explosive exercises,” are effective for enhancing physical performance.” In our philosophies involving acceleration in sport, explosive exercise is a necessity for optimal performance. These functional, yet explosive movements transfer over directly onto the field, court, pitch, diamond, etc. Again, keeping in mind the NSCA, specificity in training is key for the athletes in their respective sport. Stimulation, proper movement, patterns and velocity of specific muscles are the grass roots in training to being faster.

                   As an athlete matures and, when properly taught, ballistic/explosive training does not involve excessive risk of injury. In fact, “reduction of athletic injury risks associated with participation in sports involving high rates of force development [such as football] or high accelerations, [such as long jump] probably require some training with exercises involving high rates of force development or high accelerations.” In other words, practice like you play, and play how you practice or train.

                   Appropriately lift, accelerate, and release the weight, rather than slowly moving it as in other forms of weight training. This explosive movement will require the central nervous system to coordinate and produce the greatest amount of force in the shortest time possible. Again athletes train for a purpose and explosiveness serves a purpose that will transmit directly.

                 This short article is just the tip of the iceberg to increasing your speed. Consistent intelligent training, technique and hard work go hand in hand in becoming explosive and fast; along with lifestyle elements such as nutrition and recovery. Few have the DNA; there is no special trick to being fast. Even then those who are born with speed need to work to maintain their gift and increase it.