Midpoint Fitness Radio

This is a landmark episode, as it's the "Dirty Dozen" episode, and it's the first podcast recorded in the studio!

I dive into some great topics, including how to go about your first diet break, explaining the benefits of unilateral training, and why we should be doing bi/unilateral training during each of our training sessions, how to go about bulking if you've been trying, yet unsuccessful, and how I cook for my kids, and how they eat!

Thanks for listening, and share with a friend!

Can we really train with intent, eat like an educated adult, and still enjoy ourselves at our pleasure all while getting the results we're after? We can, and I go in-depth today about how to do just that, with alcohol and fitness.

2020 has been been...thrilling...thus far, but amidst all this chaos, I have received some variation of the following question, and I believe it's time to review: "How come I'm progressing, even though all signs should point to the opposite?"

I elaborate on how the situation we're in, has led to many people seeing the best results with training and nutrition they've ever experienced.

In this episode I cover how to goal plan when you have strength and cardio goals simultaneously, and how to bring up lagging muscle groups!

In this week's episode I talk about the often misunderstood, or unheard of topic that is reverse dieting, and then I get into how to focus less on your appearance for better gains, and better self esteem.

In this episode we go into a good ol’ Q+A! First I cover sleep & recovery, and how to improve your recovery, and make the absolute most out of working night-shifts. Then I move into the contested topic of nightshades, and whether or not they’re truly the demonic veggies some say that they are.

Today's podcast serves to educate you on a crucial law of training: progressive overload. I explain what it is, why it's absolutely needed, and all of the methods we can employ to achieve it.

Progressive overload is the difference between doing the work, and getting no results, to doing slightly more work over time for results, gains, and progress.

Luckily, there are numerous ways to go about this, and I break down the most common ways, the most overlooked, and my own personal favorite methods.

I go into the 2 simplest and overlooked progressive overload methods, intensity based methods, volume based methods, and density based methods.

I know this episode will be impactful; it's important to keep things fun, but also progressing.

In today's episode we're tackling fat loss. This is the majority of what the fitness and nutrition industry is centered around, and I want you to understand why.

I talk about the long term, and behavioral side of fat loss with food habits, food language, and restriction, and then the short term technical side of fat loss, even going into calories, macros, periodizing, and diet breaks.

This podcast is dedicated to educating you on the 3 energy systems in the body: the ATP-PC system, the Glycolytic system, and the Oxidative system, and most importantly, helping you understand them.

Learning your body, becoming fascinated with its intricate workings, and applying it to your own training is when we begin to bridge the gap from "exercise is a dreaded chore, or punishment" to "training for purpose, and enjoyment."

-The ATP-PC system can be remembered as the "Stored" or "Gain" system

-The Glycolytic system is also referred to as the anaerobic system, and can be remembered as the "Unsustainable" or "Pain" system

-The Oxidative system is also referred to as the aerobic system, and can be remembered as the "Sustain" or "Sustainable" system

In todays episode, I elaborate on the nervous system in general, how it relates to us everyday individuals and our daily lives, and how we can force recovery. Better recovery means better results, and in this case, less stress, and better quality of life. I also jump into how to begin tracking your training, especially if you're getting to the point where it's time to step it up a notch, yet avoiding overwhelming yourself.

1:18 - Question 1: "I’ve seen your mentions recently of recovery breathing, and the types of nervous system responses; could you explain further?"

2:34 - Autonomic Nervous System

3:14 - Sympathetic Nervous System

4:47 - Parasympathetic Nervous System

6:30 - Applying It To Our Lives & Training

8:22 - Recovery Breathing Prior to Exercise

9:09 - How to Practice Recovery Breathing Post Workout

11:14 - Primary & Secondary Respiratory Muscles

12:40 - Post Workout Nutrition for Parasympathetic Recovery

16:45 - Question 2: "What's the best way to track my workouts so that I can see results? I just mostly do full body workouts for fun 2 or 3 times a week, but I’m trying to get serious about gaining some muscle, and I’ve been working on my diet. I’ve only been training for 2 years total, but I’ve taken a couple months off a couple of times in the 2 years." 

17:32 - Commit

18:37 - Write Out Current Routine

20:20 - Write Out Most Focused Muscle Groups

21:08 - Tally Current Volume

22:45 - Increase Volume to 12 Sets Per Muscle Group Per Week

25:00 - The Remaining Muscle Groups

27:28 - Think Long Term (Periodize)

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