Get Strong Get Fit...Look Athletic

When It comes to getting in shape their are many things you can learn by just excepting the truth. First of all there is a difference between working out and training. The majority like to workout but what they should focus on is training. Training movements, training for performance and training to get strong. Now you don't have to be an athlete and do everything an athlete does but you can certainly train like one. Your thinking, oh God this sounds hard and already making arguments like "I just want to tone and be a little bit fit".

The main simple factor that is making you think this way is social media, people love it because it will show you something that has been scientifically disguise to be something you think is right. By scientifically I mean social media is making you see what they want you to see and take in information that they want you to take in. People must realise that they are not people in those instagrams or in the magazine and not using PED "performance enhancing drugs". Now I am not saying everyone who are in those fitness magazine or instagram use it (the majority are) or that there is anything wrong with using PED. I am saying that you need to catagrorise yourself as a natural and there are certain specific protocols to how natural humans are meant to train to get the most of what their bodies are able to do.

These are some methods to how you become strong and get the most with your time spent trying to get in shape

1. Carrying Shit
   Famers Carry or and type of movements that allow you to carry something for time or distance
   
   

A lot of women will instantly start yelling at the screen and say I don't want to look like that, I don't want to have too much muscle, I don't think I can do that. I know where this mind of state and way of thinking comes from. Social media, women see themselves as having to do yoga or pilates or something that seems pleasant. I have no problems with those things their are good for your mobility and core muscles. But you need to also train like men, trust me you will not look like these people in the photos. But you will be strong and develop movement patterns which will benefit you in a functional way.
This is the base for all of your leaning patterns in being good at the simple stuff. But is it so simple pickup stuff off the ground and carrying it?

1. Mastering Movement patterns
   This is inline with the first exercise, I know you herd it before you have to do squats and deadlift. Yes you have to do them but I am talking about training the movement itself.
   Deadlift and any form of hip hinge "kettlebell swings" "rack pulls" "any variation of deadlifts.
   Squats, any forms of squatting motion "unilateral"
   Push Any forms of pushing movements "dips" "press" "Prowler'"
   Pull Any forms of pulling movements "rows" "clean" "pull ups" "chin ups"
   Mobility, Stability and true rotational movemnts.

1. All these things would not make sense without managing Intensity, Volume and Frequency. Exercise selection is also important but we like to keep it simple.

Intensity – Intensity is the % of your maximal capacity for the lift, this is measured in simple terms by your one repetition maximum (most you can lift for 1 rep in that lift). There are other relative measures such as RPE (rate of perceived exertion) or other objective measures such as bar speed but they all pretty much end up meaning the same thing in the long run. If your 1 rep max is 200kg and you lift 140kg your set is at 70% of 1RM and that is the measure of intensity that matters. You can look at session intensity by using relative intensity (average % of all sets of an exercise, session, week or month) or you can use INOL (intensity by the number of lifts) which can provide a measure of exercise, session or week intensities.

Volume – Volume is simply the total number of lifts you perform for a certain exercise or as a gross measure of all lifts done through a session, week or block of training.

Frequency- How often or how much you train or go to the gym.

Combining these things with mastering a movement to mix and sync with your personal goals will let you create a style of training that is fitted to your needs to becoming strong, fit and healthy.

1. GPP
   General Physical Preparation, also known as GPP, lays the groundwork for later Specific Physical Preparation, or SPP. In the GPP phase, athletes work on general conditioning to improve strength, speed, endurance, flexibility, structure and skill. GPP is generally performed in the off-season, with a lower level of GPP-maintenance during the season, when SPP is being pursued. GPP helps prevent imbalances and boredom with both specific and non-specific exercises by conditioning the body to work.
   For the normal people out there this is a simple way of saying go out an do something to make you more fitter in preparation for becoming fitter. If you went out today and started a sport for fun you will quickly realise how fit you quickly become. This will help you stay in shape and also give you a chance to use what we talked about in number 2 and also indirectly 1 and 3. It is very simple train to become strong, learn to move properly and create a capacity and environment where your body can improve on a fitness level that can meet your goals by playing sports or something your body can do practically.

Running, football, skiing, badminton, cutting trees, swimming, cycling, carrying furniture, walking, walking to eat and then walking back, using stairs, having sex...lots, taking the road less traveled than taking the short cut.

1. Last but not least FOOOD.
   Iam not a certified nutritionist but I think food or eating is not that hard.
   Eat anything you want
   . In the right amount and in proportions that is based on common sense
   . Stay away from processed or high sodium usually canned foods and (SUGAR!!!)
   . Drink lots of water make it your friend when your training or when you go out to a club, so avoid alcohol.
   . Eat something that is a fruit, something that is a vegetable, and rotate your meats, 1.chicken 2. fish .3beef and pork.
   . Use egg whites more.
   . Go vegetarian see what happens, Go Vegan see what happens,
   . There is a difference between calories and nutrition
   . Finally eat or stay on a diet that is something suited to you, the best diet is the one you can stick with.