How to deal with stalling

You've been making great progress. You're strength is increasing and you know because the numbers don't lie. Life has gotten a bit more hectic these past few weeks. Assignments are piling up. You're awake late at night trying to finish up projects. You're barely getting enough sleep to make it through the day. you're eating junk and have no idea where you are calorie-wise(surplus/ maintenance/  deficit) Finally you get off work and its time to go to the gym. You're totally unmotivated. you're physically and mentally exhausted but you drag yourself in anyway.

You struggle through your warm-ups and are actually scared to get under the bar with your work weight on your first set of Squats. You manage to push out 5 but they felt super heavy. Your next set you get 5 and then on your third you get stuck at the bottom having only completed 4 reps. You've stalled on your set.

You know what you need to do when you stall is to repeat the workout with the same weight next time. This is the recommendation to deal with stalling in the gym but its not the real solution.

I've been struggling with this exact situation the past two weeks. In fact after I stalled horribly a couple weeks ago I haven't been able to make it back to the gym regularly. There are so many assignments due all at the same time I cant even the few hours per week to go workout.
Sure there are those who will say I'm just looking for excuses to be mediocre. I'm not asking the right questions or finding the right solutions.

What could I have done to not hit this plateau? In the ideal world where I didn't have a million assignments and a demanding job I would have recommended the following:

1. Eat - You need to keep track of your eating in some kind of way to at least know if you're consuming enough protein and eating enough food to recover from strenuous workouts.

1. Sleep - chronic lack of sleep severely impacts and impairs recovery. It kills your motivation and makes you tired and weak. The old recommendation of 8 hours still holds. Try to average 8 hours per night, 9 would be ideal!

1. Prioritise - adding other exercises or switching up workouts does not help you get through the first 12 weeks of stronglifts without stalling.

There's always the sacks of sand and concrete block solution

I haven't been able to keep up with any of these recommendations. As a result, I stalled and am severely lacking motivation. Just a couple more weeks until the end of the Semester. Hopefully I'll get some free time back and I'll be able to hit the gym more regularly again. Look forward to updates on my progress when I get back in.

Benefits of Deadlifts and how to do them

The deadlift is the second most important exercise after Squats. This is because it works all your muscles and allows you to lift the heaviest weight possible. Some professional powerlifters have higher Squat numbers than Deadlift but it is rare and may be due to specific training methodologies or perhaps injury. Squats do wonders for building mass overall however the lower body sees a greater benefit(huge legs). The deadlift in my opinion is more overall than the Squat as it contributes to building the upper body and lower body more than any other exercise. Since I started Strength Training, I have increase both my Squat and my Deadlift 100lbs each.

As with all exercises, it is important to maintain correct technique when executing the lift. The deadlift is a simple exercise in hat you're basically picking up the weight off the floor however there are several things you need to be aware of to lift as much weight as possible and avoid injury. Here is an extract from an article posted by Medhi of Stronglifts on proper deadlift technique.

1. Stand with the bar above the center of your feet – your stance should be a bit more narrow than shoulder-width to give your arms room.
2. Grab the bar overhand;so your arms are vertical to the floor – if your hamstrings are tight, do Squat 2 stands to boost your hip flexibility.
3. Bend through your knees until your shins hit the bar which must remain above the middle of your feet. Shoulder-blades directly over the bar.
4. Lift your chest but don’t squeeze your shoulder-blades like on Squats. Just put your shoulders back & down, head inline with rest of your spine.
5. Pull - keep the bar close to your body, roll it over your knees and thighs until your hips and knees are locked. Do not lean back at the top.

Here are some more tips I picked up while learning to Deadlift over the past couple months.

• Remember to keep your spine neutral at all times.
• Its important to not let your back round at all at any time while pulling.
• Pull straight up. Don't let the bar drift forward.
• Drag the bar up against your shins and thighs. It can be painful at first but it helps with keeping it from drifting forward. Try not to take off any skin while you're at it!
• Squeeze the bar really hard like you're trying to crush it.
• Visualise pushing the flor. You'e not pulling the bar up into the air, imagine yu're pushing the world away from you.

Realistic Strength Goals and my progress

Goals are extremely important. setting realistic achievable goals is a challenge however. goals need to be measurable. Progress has to come in the form of hard numbers running, jumping and sometimes slowly creeping closer and closer to those preset goals.

"I want to be healthy"

"I want to get stronger."

"I hope to lose some fat."

"I wan to build some muscle."

These are some of the typical goals expressed by persons when they start going to the gym or try to change their diet. I focused on getting stronger. More strength means more muscle. More muscle means more work for the body and more calories burned. Hopefully after a while the balance will shift and the pounds will start dropping on their own.

A great set of goals then would be strength training goals. These goals are based on targets that are numbers set before hand. setting quantifiable targets and tracking your progress over time is better than setting targets and a time frame. Strength is not a sprint and giving yourself deadlines is not always the best way to approach it.

I did  considerable research on strength training programs before starting on my journey. I needed to set goals based on numbers. I searched around a bi and found a couple that suited me. Since I had planned to start the Stronglifts program I decided that the goals as laid out by the program would be a good place to start.

As I understand it some of the goals of Stronglifts are:

1.5x bodyweight Squat

1x bodyweight Bench Press 

2x bodyweight Deadlift

There is no fixed time frame to achieve these goals but following the Stronglifts program these goals should be attainable of you're starting with just the empty bar alone. I started the program at the same time I started this blog. It has been about two months and my lifts have gone up tremendously. I'm not quite to these goals as yet but here is my progress thus far:

Start Date: Monday September 29th 2014

Starting Weights:

Squat: 85lbs
Bench Press: 65lbs
Barbell Row: 65lbs
Overhead Press: 35lbs
Deadlift: 150lbs

Current weights:
Squat: 185lbs
Bench Press: 115lbs
Barbell Row: 120lbs
Overhead Press: 75lbs
Deadlift: 255lbs

Squats: Why you NEED them and how to perform them correctly

The Squat is one of the best exercises you can do. Whether your goal is to build muscle or lose weight squats are a must in your workout.

Squats FTW! ...but why?

The squat falls in the category of compound exercises. This means that it works several joints and muscle groups at the same time as opposed to an isolation exercise that targets a specific body part. A simple bodyweight squat requires activation of the majority of your body. If you add some resistance(ie. add some weight; like a barbell) into the mix you need to use every single major muscle group in your body to complete the movement. Your entire body will benefit from this exercise and become stronger,not just your muscles but your bones as well.

It gets better! Utilizing your whole body in a compound movement can cause your body to increase production of anabolic hormones. These hormones are what tells the body to build muscle in response to the tremendous stress you are placing it under.

If your primary goal is fat loss, you need to squat. If you're trying to build muscle, you need to squat. When it comes to huge legs for guys or a sexy butt for the ladies, the squat is second to none for attaining these goals.

With most exercises its always a good idea to try them out without any resistance or using any machines or equipment. The squat is tremendously beneficial when a barbell is added, but there are many combinations of sets and reps with variations in resting periods that can be applied to the bodyweight squat and can still produce good results. You won't build as much muscle if you don't add in the resistance, but if your goal is just firming up your but or toning up your legs bodyweight circuits will be effective. Its a good idea to try and start squatting without any weight. Make sure you can do bodyweight squats before you start loading up the bar.

How to do a bodyweight Squat:

• Thighs must be at least parallel to the floor. Hips must be below the knees in order for it to be considered a full Squat. If you do squats the right way, you will feel it in every muscle in your legs. Your back and core are being worked at the same time.
• Try not to extend your knees past your toes. You're supposed to sit back into the squat. You don't shove your knees forward out in front you. The video below shows a method of squatting that does allow for the movement to begin by breaking the knees, but he is careful to keep them from travelling too far forward..
• Do not allow your back to become arched or hyperextended. Keeping your back flat in a neutral position is essential for the safety of your spine. You can better maintain this by keeping your head up, looking forward through the entire movement. I find it best to concentrate on a spot on the wall and not allow your gaze to drift while you are performing the movement. You want to keep your abs tight and your whole body rigid while you are moving. Abs play a big part in stabilizing your body during the entire squat.
• A shoulder width stance or slightly wider is recommended. I've found that I stand a bit wider than many of the diagrams depict. Your toes should point outward slightly. Again I seem to have a more exaggerated standing position with my feet almost at a 45 degree angle outward. This can be due to poor ankle and hip flexor mobility. Over time the exercise itself will stretch out these tight muscles but if you don't see any improvement there are exercise that target these areas specifically to help you get the perfect for for your squats.

Here's a great video by Jonnie Candito showing some of the common mistakes that people make when they first start learning the squat. I used to have some difficult with my wrist and forearm but since incorporating some of the techniques mentioned in the video I've managed to reduce the incidence of any type of wrist/forearm pain.




Lots of people shy away from squats because they're difficult. The reason they work so well is because they are difficult! If you’re afraid of an exercise because its too difficult, that probably means its the one that will help you the most. This is often the case with squats, now is the time to start doing them. Start with very light weight (or just your body weight), Practice until you are sure you have absolute perfect form,when the weigh gets heavier you will have enough to worry about. Before you know it you're squat numbers will have skyrocketed and you'll be dropping body fat while building muscle and on the way to being in the best shape of your life!

Getting Stronger

Phase 2 - Adding some Exercise

I definitely need to add some sort of exercise program to compliment my new diet. I hate machines that make you run or flail around in one spot. I don’t mind going for a jog outdoors from time to time but with my busy schedule I’m not sure how often I can fit that in. I came across this program called StrongLifts 5x5. The program was founded by a man from Belgium, Medhi Hadim He's not a professional bodybuilder but the program has it roots in a solid foundation. The 5x5 method(5 sets of 5 reps each) has been around for a long time and Medhi's take on it is based off of Reg Parks 5x5 workout. Reg Park is a big name in the Bodybuilding world and he also starred as Hercules in 5 films made back in the 60's.

Stronglifts prescribes training three times per week. You will be performing five sets of five reps each for each exercise(except deadlifts which is 1 set of 5). Most people like Monday/ Wednesday/ Friday for their workout days but you're free to change it up as necessary to fit your schedule but it is mandatory that you have a full days rest(no lifting) in between each workout day. Sounds perfect for me since each workout session shouldn't run longer than an hour. Three hours per week, I can find the time somewhere.

Stronglifts has two main workouts that you will be alternating between every workout day. Workout A and Workout B. So for example, workout A would be performed on Monday and workout B on Wednesday, and then back to A on Friday. This means that next week you'll be starting off on Monday with workout B then A then B so every week the sequence alternates. The workouts are as follows

Workout A	Workout B
Squat 5x5	Squat 5x5
Bench Press 5x5	Overhead Press 5x5
Barbell Rows 5x5	Deadlift 1x5
Pushups 3 x Failure	Pullups 3 x Failure

Some of the benefits of SL5x5 according to Brett over at The Art of Manliness include:

1. You don't need much equipment for the StrongLifts workout. Just a gym that has some barbells, plates, a bench, a power rack (for squats), and pull up and dip bars. That’s it. No machines, no girly rubber balls, and no elastic cables.

2. Moreover, the exercises themselves are simple. You’re doing basic strength training lifts like the squat, bench press, and deadlift. You won’t be doing any complicated or awkward moves. Just the tried and true exercises that have been proven to work for decades. And the set and reps formula is elementary: 5X5=5 sets of 5 reps each.

3. Each workout works your whole body and consists of compound exercises that hit multiple muscles at the same time. This is the best and most efficient way to lift weights. Many men’s magazines show you exercises designed to isolate a specific muscle. This is inefficient and a waste of time. The more muscles you activate in a workout, the stronger you will get and the more fat you will burn.

4. You get results. The workout is designed so you can push yourself and get stronger and leaner each week. Each workout out you’ll be adding a small amount of weight. Before you know it, you’ll be bench pressing cars over your head. Because strength training increases muscles and muscle burns more fat, you’ll also get leaner. After a couple of months with this workout and a proper diet, you can kiss your belly and man boobs goodbye.

Here's Medhi Deadlifting 400 pounds!

Sounds too good to be true. Its time for me to find out!

Intermittent Fasting

Fasting has a negative connotation to some. Probably because there are diets which advise you to fast for days. I'm starting a version of Intermittent fasting which divides my day into two phases; 16 hours of fasting, followed by 8 hours of feeding. During this period, three meals are usually eaten. Depending on the day, the composition of those meals varies; on workout days, carbs are prioritized before fat, while on rest days fat intake is higher. Protein remains fairly high on all days. That’s a very basic and general description of the protocol. For me this translates into fasting from 10pm to 2pm the following day.

So what are the benefits I hope to gain from Intermittent fasting?

Aside from removing your cravings for sugar and snack foods and turning you into an efficient fat-burning machine, thereby making it far easier to maintain a healthy body weight, modern science has confirmed there are many other good reasons to fast intermittently. For example, research presented at the 2011 annual scientific sessions of the American College of Cardiology in New Orleans4 showed that fasting triggered a 1,300 percent rise of human growth hormone (HGH) in women, and an astounding 2,000 percent in men.

HGH, human growth hormone, commonly referred to as "the fitness hormone," plays an important role in maintaining health, fitness and longevity, including promotion of muscle growth, and boosting fat loss by revving up your metabolism. The fact that it helps build muscle while simultaneously promoting fat loss explains why HGH helps you lose weight without sacrificing muscle mass, and why even athletes can benefit from the practice (as long as they don't overtrain and are careful about their nutrition). The only other thing that can compete in terms of dramatically boosting HGH levels is high-intensity interval training. Other health benefits of intermittent fasting include:

Normalizing your insulin and leptin sensitivity, which is key for optimal health
Improving biomarkers of disease
Normalizing ghrelin levels, also known as "the hunger hormone"
Reducing inflammation and lessening free radical damage
Lowering triglyceride levels
Preserving memory functioning and learning


So far its been pretty easy to make it through the mornings as I've been accustomed to just a cup of black coffee(no sugar) and that it for breakfast. Around lunch time I start getting hungry but another cup of coffee has been helping with that. I've managed to make it through a week of this already but its not getting any easier. Have I been seeing these benefits yet? The answer is yes! I don't feel for sugary snacks during the day as much although cravings do come on from time to time they're easier to cope with. I'm making healthier meals at home rather thank having fast food and the best part, Ive been saving money from not going to for lunch everyday!

On to the next phase, Time to start adding in some exercise.

Breakfast is the most important meal of the day

Wrong!

You've always been told since you were a little kid you have to eat breakfast, its the most important meal if the day. You heave been told by countless people starting with your parents, your doctor, nutritionists, supposed ‘experts’ on television, and even the trainers at the gym ,If you skip breakfast it will make you gain weight or skipping breakfast will cause you to overeat later on and you won't have the energy to make it through the day without eating breakfast.  It gets worse for people who are overweight and want to start trying to lose weight. The first thing people will say is get your diet in check. And that means, eating a healthy breakfast, lunch and dinner with healthy snacks in between. For many people this might actually end up adding more calories to their diet!

Eating breakfast or very early in your day  isn't going to jump-start your metabolism or make you more awake and alert or productive. Breakfast will not make you any significantly better or more competent at your daily tasks. Your body is designed with survival as one of its top priorities. Its not going to let you die from skipping one meal. Not eating one or two or even any meals for an entire day isn't going to affect your ability to function. You can trust me, I fast for almost 20 hours every single day and I have done 24 hour fasts multiple times without any adverse effects even right up to the final hour of the fast. Your body will tap into its reserved fat storage and convert them into energy to keep you going.

Eating food has the effect of causing a temporary spike in blood sugar levels. This spike coupled with having to lug around that big breakfast waiting for it to digest can actually make you feel like you just want to go back to bed after breakfast. I've gotten accustomed to skipping breakfast for a couple years now because I prefer to sleep to the last second before I jump out of bed and get going with my day. If you're like me and you are busy as a bee from the time you open your eyes in the morning then why not try out Intermittent Fasting and don't bother with the breakfast anymore. Try waiting a couple hours before you eat. Slowly try and make it until lunchtime and then eventually you can stretch it to a full 16 hours without eating.

I'm about to embark on a journey, a complete lifestyle change. I plant to start practicing something called Intermittent Fasting.