CrossFit Games: can anyone stop Mat Fraser becoming ‘Fittest on Earth’ again in 2019?

Mat Fraser is a CrossFit enthusiast who just won first place in the Dubai CrossFit Championship. It has now been determined that Fraser has from now until his next competition to just focus on prep work, which has the potential to be intimidating to his competitors. With all of that extra time on his hands, Fraser is sure to work on correcting any kinks that are present within his fitness routines, ensuring that he wins the gold.

Key Takeaways:

  • Mat Fraser is the Crossfit Games three-times defending champion. When new rules were released for the games, he wasted no time on capitalizing on them.
  • Fraser’s feat of qualifying for the games in December means that he has a lot of time to prepare for the games until the summer.
  • His early qualification for the games means he can start preparing a few surprises for his competitors. Fraser says he will join the Crossfit Open for kicks.

“American will enter Madison, Wisconsin as the clear favourite, with the three-time defending champion looking – quite frankly – unbeatable again”

Read more: https://www.scmp.com/sport/outdoor/crossfit-strongman/article/2180554/crossfit-games-can-anyone-stop-mat-fraser-becoming

3 trainers share how you can stick to your fitness resolutions in 2019

When trying to stick to your New Year workout goals, it’s best to ask the experts what works. According to three top certified personal trainers, it’s important to have goals as long as they are specific. For example, rather than saying you will join a gym, quantify that you will work out at the gym three to four times a week. Be realistic and choose activities that you enjoy. If you hate running on a treadmill, then don’t say your goal is to do treadmill workouts four times a week. And if you’re joining a gym, choose one that is convenient to your work and/or home so that you actually go.

Key Takeaways:

  • The guidelines for exercising says that Americans should aim for 150 to 300 minutes of moderate-intensity movement weekly but 80 percent of Americans fail to reach this goal.
  • Of the people who said that exercising was their New Year’s resolution, they said they aim to achieve it by working out three to four times per week.
  • About 17 percent of the respondents say that they plan to use some sort of activity tracking device like a Fitbit monitor or an Apple Watch.

“INSIDER recently polled 1,102 people about their New Year’s resolutions for 2019, and 395 said theirs was related to exercise or activity.”

Read more: https://www.businessinsider.com/how-to-stick-to-fitness-goals-new-years-resolutions-2018-12

Protein and Supplementation

Everybody is looking for an edge. It doesn’t matter whether you are a competitive athlete or not. What matters is that edge, or perceived edge, you get through supplementation.

The supplement market is an over saturated market consisting of a lot of ingredients along with a lot of fad sorts of diets.

Supplements can be a waste of money, and more importantly, they can be very dangerous. So is it really worth it to take something that might give you a slight edge, or perceived edge over others in your gym?

Well, as a coach and owner you know that the answer is no. But what we want to do today is simply go over some of the supplements that do work so you can give advice to your clients.

So what works?

Really, there are only 4 things that work. We’ll break them down in terms of importance.

The first thing each and every single one of your clients, both male and female, should be taking is protein.

Protein is the basic building block of all muscle. Without an adequate amount of protein in one’s system, you simply will not gain that coveted muscle your clients are working so hard for.

What’s the easiest way to get this protein? Through a supplement shake. It’s the quickest way to get the protein digested, into your bloodstream and on to your major muscle groups.

Not only will this help you build muscle, but it will also help you lose weight. How is that? The more muscle you have the higher your metabolism runs, thus meaning the more calories you burn.

The second supplement you want to encourage your clients to look into are branch chained amino acids. What’s this fancy term? Well, simply put, it’s a group of amino acids which help to build up muscle when it has been broken down during a workout. These bcaa’s should be taken during and right after a workout to help facilitate the rebuilding process.

Your third supplement? Creatine. Without a doubt, the most researched supplement today is creatine. Simple, monohydrate creatine has been shown again and again to help with building up muscle. If your clients are concerned with building and making gains, there is no easier way to do it than with creatine.

Finally, the last supplement to talk about is good old caffeine. More than any other stimulant or so-called fat burner, caffeine is the one to turn to. Why? It’s the safest. Most of these other so-called fat burners have other, added stimulants and questionable fillers that are simply unhealthy for people.

Do a test with your clients. Tell them to drink a small, 8 or 6oz cup of coffee 30 minutes before their workout, and then have them take stock of how that caffeine impacted their workout. This does not mean they should run out and buy caffeine tablets, because that would be too many milligrams of caffeine. All this means is that they shouldn’t have to look anywhere else.

These are the 4 supplements we advise and encourage others to look into. As for everything else? There simply isn’t enough research to warrant the purchase of it.

One Coming For Dinner

Do you have clients who are single and live by themselves? Of course you do, and at times their meal options can be limited and even sparse. Cooking can become a pain as most recipes make 2 of everything. Well, now you can encourage and support your single clients by giving them these recipes that make healthy meals for one. Take a look.

 

Read the full article here: Cooking for one

3 Tips For Bigger Bench Results

For many a client, the number one lift that they assess all of their abilities and gains off of is the bench press. So what are you going to do when it seems like your clients have faltered a bit on this lift? Well, for one thing review these tips we have for you today on how to take them to the next level of lifting. And remember, always work those percentages with them.

Read the full article here: Chest Training Tips

Cardio Myths

Cardio can be one of those double edged swords that your clients fall upon and end up destroying all of their gains. Why is this? Because cardio has its place, and if it’s misused it will do more harm in losing weight rather than facilitating it. Take a look at these 7 cardio myths that you ought to share with them; the top on our list being that sustained long cardio is good for anyone.

Read the full article: 7 cardio myths

Conditioning and Lifting

 

Improving lifts and techniques in Olympic lifting will be the turning point for many of your clients when it comes to their conditioning and metabolic times. Now, this might sound counter intuitive.

How does lifting help metabolic conditioning. Well, there’s one answer in today’s video that is very helpful. But let us add to that answer by adding that repeated Olympic lifts for strength training is a great way to raise and lower the heart rate repeatedly over a set period of time.

What does this result in? If you guessed a higher and stronger metabolic threshold, then you guessed correctly.

Now for that other, very practical answer to this question, take a look at today’s video discussion.

And more than anything…get your clients lifting.

 

Watch: Will my conditioning & gymnastics if I just focus on Olympic Lifting

Using a Belt

 

Using a belt in weightlifting at times sounds like it should be a given. However, these days we see a lot of people foregoing the whole belt and beginning to lift without one.

Perhaps this is due to the plethora of “raw” lifts that we see on Facebook, Instagram, and other social media outlets. More and more such lifts have been shown off on these social media platforms, and now many people believe that this is the test of true fitness.

To do a lift, without a belt, means the lift is really being performed. There is no aid involved.

The problem with such thinking is that at an elite level, perhaps there is some relevance to saying things like this lift was done “raw” or without a belt. But that’s for the professional lifter, not the amateur who is looking to get in shape and fit for life.

When such thinking comes into the mind of your everyday client, there can certainly be some problems lying around the corner.

A lifting belt is for safety. It’s not an issue of cheating on a lift or something like that. A lot of times it will be used to keep the back straight and prevent it from bowing under heavy weight. This is extremely important for clients who are amateur lifters and not really required to show anyone whether they did a lift beltless or not.

What they can show, once the lift is done, is that they are still able to walk upright. Remember, lifting can put a burden on the lower back, and if you are not too careful, a client can throw their back out and be seriously injured.

So instruct them on the proper use of a belt as well as its placement.

A client may very well put that belt on, but if they do not cinch it tight nor place it in the proper place on their lower back, it will be for nothing.

The belt should sit right above the hips and cinch tight across that lower back. It should be pulled tight and the client should in fact suck their stomach in a bit and prepare for a very tight experience. This is not the type of belt that you wear to hold up your pants. This is the type of belt you wear to keep everything nice and tight during that lift.

Now, for your client to use the belt properly, teach them to actually push against the belt during the lift. This pushing will actually help to generate power for their lift as a whole.

Using a belt ought to be a part of your gym programming to keep your clients safe. They of course do not have to use it for each and every single lift, but rather ought to when the going gets tough and when those weights are building up.

Keep them safe and you keep them coming back for more.

Technique: Developing That Clean & Jerk

 

The clean and jerk is one of the funnest movements in all of Olympic lifting, and it certainly will benefit your clients. The movement is a combination of core strength, balance, precision, and overall body strength.

With its quick step movements and raw power, it certainly is a feast and spectacle for the eyes.

To teach a movement takes time and practice. One helpful thing to do is to break it down into its core components for your clients so they can build that chain movement.

Of course learning the deadlift is crucial, as well as the bottom out position of the front squat. One aspect of the movement that is sorely forgotten yet crucially needed, is the spring bound before the jerk.

Take a look at what we mean in this short clip and watch how athletes are being prepared for the jerk by getting used to the movement of the weight.

Watch: Jerk Spring

Technique and Safety In Squatting

Squatting is a key component of any program, whether it’s functional fitness, boot camp or personal training. We squat because we are building that raw power in our clients to do more and to lift more. This routine is key to each and every single movement your clients will learn in that gym.

For something so important, we must give a lot of time to technique and safety. Teaching your clients how to plant their feet, keep their backs and chests upright and in proper position, and to sink into the squat as if they are sitting becomes a key concept in this entire movement.

In addition, that bar placement over the back and balanced over and through the heels becomes essential. It’s one thing to talk about it, but an entirely different thing to show it. Take some time to not only review for yourself, but to go over these movements with your clients today.

 

Watch: Back Squat Insights