Category Archives: Training
30 Minutes of Diet & Training Tips: The Miyaki Power Quest Interview
I was recently a guest on a popular fitness podcast in Austria — Power-Quest. We had a great time talking about a variety of topics related to fat loss nutrition, training, and looking ripped year-round.
Intermittent Feast Invades Austria
Listen to the full interview here: 388 (Gold): Nate Miyaki — Ein Samurai im Kampfermodus
*Scroll down and click on the title. The portion with me is in English, and it starts at 13:50 and ends at 47:50.
INTERVIEW HIGHLIGHTS
- What Nate’s 2000 calorie dinner consists of, hahaha….
- How you can structure your diet in a way to eat a big, satiating meal with carbs at night, even in the most aggressive fat loss/cutting phases. No more starving on lettuce leaves at night to get lean.
- Why calories and macronutrients are exponentially more important than diet structure.
- How Intermittent Feast pulls principles from natural bodybuilding, The Paleo Diet, Sports Nutrition, and intermittent fasting protocols.
- A brief comparison of 5-6 small meals a day vs. 2 meals a day, and why the latter can work as an excellent fat loss & physique enhancement plan (from physiology to practicality to sustainability).
- Giving credit where credit is due — Serge Nubret (as the athletic) and Ori Hofmekler (as the intellectual & scientific) pioneers of intermittent fasting/feasting protocols.
- The problems with extreme bulking & cutting phases.
- Why you can use bodybuilders for inspiration, but also why you shouldn’t try to follow the protocols of drug enhanced athletes (unless of course you want to take that route, no judgement here).
- Why I love red meat.
- Sane, unbiased protein recommendations.
- Why you should put more focus on the basics of a sound nutrition plan vs. the overuse of supplements as miracle cures.
- Why there is no one right way to train. An athlete simply must match their training protocol to their goal, how my program changed training primarily for performance (martial arts and stunts) vs. training for appearance (natural bodybuilding, fitness modeling).
- The value of mobility and dynamic warm-ups to offset computer posture and prevent injury.
- Why free weights and basic movements should be the foundation of your routine as opposed to flashy & fancy exercises.
EIN SAMURAI! I don’t know what that means, but it sounds pretty cool. Thanks for the opportunity Dominik.
The Road Warrior App Release
A-L-O-H-A,
Just got back from the islands to find that our Road Warrior workouts have been released on the GAIN Fitness App! We are very excited about this project, simply because we see a huge need for it. These are structurally balanced, bodyweight-based strength training routines that can be performed anywhere — at home, in a hotel, outdoors etc. I hit up a few in Hawaii and I was sore as sh*t. I’ll be posting up more about the details of the routines , logic behind the programming, etc., soon, but check out the video previews:
The Road Warrior is available on GAIN Fitness: http://roadwarrior.gainfitness.com/
6 Nutrition Tips & Gain’s Web Commercial
What’s up everyone? Hope all is well.
I’ve been crazy busy over at GainFitness creating content for their website/blog, and working behind the scenes as a science reference for their computer algorithms. Nerdy stuff, but fun.
I’d never create or put out content I did not believe in regardless of who I’m working for or what brand/publication it is released under, so the cool thing is they said I can post it here and have it double as articles/blogs/video posts for my own site if I want. Hell Yeah I do. Here are a few links I think you might find useful or just cool:
1. Top 6 Nutrition Tips for the Real World
In this post I give some of the major steps people, specifically busy professionals, can start taking to improve their health and drop some fat. Readers of the Samurai Diet will recommend some principles that go against the mainstream fitness grain (ie 2-3 meals a day works better for most busy professionals, and it is our natural evolutionary tendency to eat more at night, so a sustainable plan structures a diet as such). But I also believe these tips make a fat loss plan more realistic and functional in the real world.
This is a video commercial that GainFitness put together about their app. It gives you an idea of what we are doing/trying to create. And if you are interested, it gives you an idea of what I’ve been up to over the last month.
I’m working with Gain part-time now, so if you are the type of person that likes regular fitness tips, stay tuned. I’ll actually have time to write/create more. Good or bad? We’ll see…
Exercise Execution Tip – Chest Training
The content train is rolling over at GainFitness, and its gotten me back in the good habit of getting instructional pieces out to those interested. We’re throwing some video blog posts into the mix. Here’s one I did about proper exercise execution for chest movements. You need to keep the shoulders back and chest out throughout the entire range of motion for most movements to ensure you are engaging the chest muscles, and minimizing shoulder joint wear and tear. Here’s the link to the video tutorial:
http://blog.gainfitness.com/2012/02/14/chest-training-tip/
Strength Training vs. Cardio for Fat Loss
If you want to lose fat, get your a$$ off the eliptical machine and start hitting the weights!!!
I wrote another guest blog post for GainFitness about why strength training is far superior to traditional cardio for fat loss. Real fat loss is not about how many calories you burn the one hour that you exercise, it is how your choice of exercise effects the number of calories you burn THE OTHER 23 HOURS OF THE DAY. Strength training is superior in this respect. Here’s the link:
http://blog.gainfitness.com/2012/02/10/want-to-burn-fat-get-off-that-treadmill/
