More Thoughts from Trainer Tells All
Since the popularity of the original Trainer Tells All post, it’s inspired me to think some more and go into more detail about some things….the more I think….the more you have to read about it. 
- Working out with cardio type workout in the AM and more weights in the PM might more replicate our ancestral patterns. Such as waking up on an empty stomach, going on the hunt, walking, running after prey here and there. The longer the hunt, the more light snacking on whatever can be foraged such as nuts and berries (no meats available). Then the final battle, the hardest fought one to overtake dinner. The strength part to carry it back and then the feast of meat, fat and organ parts. (This has always been my natural pattern to do more activity/cardio based in the AM, and then more lifting at night)
- People usually want to be told exactly what to do and eat….but what everyone really needs is to realize how food effects them…and then they will be able to get any results they want. My daily carb tolerance is not going to be your daily carb tolerance….and activity levels will even vary day to day via person. It’s more important to learn how to listen to the body and understand what one needs to eat depending on what they feel, their past activity and what they need to get ready to do tomorrow.
- Supplements can help those who are already seeing results. So don’t take a fat burner if you are not already losing fat. They can assist in results already going on but they can not do much more than that.
- Want a $10 (or less) gym? Buy a used backpack. Now do sets of 10 reps for 3 sets of pushups, pullups, lunges (up a hill), 1 legged squats and put weights/sand/water/books in the backpack. No excuse not to workout, adjust weights as needed….and if you really want some fun, hold the weighted backpack over your head while you lunge up a hill (disclaimer – my version of fun may be different from yours).
- Insulin Resistance is the #1 health factor everyone should be concerned about…and may be the cause of all obesity. High insulin levels are just a result of insulin resistance. The 3 ways you can combat and reverse insulin resistance is exercise (esp resistance), low carb eating, and periods of fasting.
- The Abs were designed evolutionary for 2 reasons, to support and transfer power between the lower and upper body. Support/Static Bracing: Holding something heavy over your head and not dropping it on your foot. Transfer/Explosiveness: Planting your foot to throw a rock or a spear.
- Most mainstream people need to spend less time in a gym and more time pursuing their passions in life. The greatest problem with many gym goers could be obsessiveness to body image, which is a never ending pursuit because nothing is ever good enough…there is always more muscle to build or more fat to lose. Some of the fittest people could also have the lowest self esteem. Train for journey of life and everyday will be exciting.
- Most people (esp athletes) have a huge Quad/Hamstring imbalance (as mentioned before with needing to squat all the way past parallel). That imbalance could be the greatest factor in most professional athletes’ knee injuries.
- Stretching before an event/sport is a bad idea (think of trying to stretch a rubber band after it has been in the freezer….crack). One should warmup with dynamic movements increasing ROM and also ramping up their speed and agility moves to wake up their CNS to be ready for action.
- Cold watermelon could possibly be the best tasting thing after a hot day of being outside and active…probably because it is like 85% water.
- The lymphatic system which is key to helping the body to cleanse it’s cells and remove waste (detox) is most active between 4am and noon. Hence why you always have the worst breath when you wake up (your tongue is a detox organ) and you probably smell too. Probably also a good reason why morning fasting could be the best option to keep your detox going until noon. Therefore eating light such as fruit/veg would be more ideal in the AM. Also another reason why you should do your cardio in the AM, to sweat out the toxins and mobilize those fatty acids to burn.
- When you first start to diet, you feel flabby….because you lose glycogen from muscle and get the flat look. Once you can look good with low glycogen levels, your muscles will look huge once your fill them back up. True bodybuilders know this and always deplete, burn the last of their fat and carb up before the show to get the best possible look (as temporary as it may be). Use that trick before going to the beach and you will look your best.
- Intermittent Fasting has the same rules of eating all day long, you still have the same amount of variables and have to eat the right foods. If something isn’t working, you need to know what variable needs to be changed (most often level of daily carbs or total calories) and tweak it till you start seeing results.
- Not stressing out about the little things will probably bring more longevity and health to most people more than any other one thing. Most people have a hard time letting things go that don’t matter…when in fact that could be the biggest key to long term health. When in doubt, ask yourself “Will this really matter in a month….year….”.
- Eating bigger and longer dinners is more important in the social aspect in many cultures around the world (taking many courses and hours to complete….all while talking with family and friends and being in no rush to go anywhere). Make it important in your life as well.
- Your largest protein meal should probably be at night, as it will generate a huge PNS response (the rest and digest one), make you feel tired and sleepy and allow a good amount of amino acids to be present during a large anabolic environment of high GH levels while you sleep.
- When in doubt, don’t think any expert knows exactly what is right for you….just take their advice, apply to your life as you can and see what results can happen. If there are no results then you can always adjust something to make it happen. If you want to lose weight either be more active or eat less….if you want to gain muscle eat more protein and lift heavy and brief.
- Health starts in your gut….after all that is where all the food goes, needs to be broken down, minerals/vitamins absorbed, and fat/proteins/sugars are digested…..or it could be going horribly wrong and there could be malnutrition because of a messed up gut environment. Most autoimmune disorders could be a direct result of leaky gut, and allowing undigested proteins into the blood stream,…to settle in some area and then the immune system attack them as foreign invaders….and keep attacking.
- If you are afraid to fail….you will never succeed. The only real failure is a direct result of lack of action. Any action is a positive step towards feedback you can use to make your next series of actions. Nothing is impossible, unless you make it so in your own mind….as that is your only real obstacle in life.
Get Daily Updates on Facebook/Twitter
**NEW** As of 2012 I am getting more active daily on my new "2 Meal Mike" Facebook and Twitter accounts. Come join in on the fun and say Hi!
About the Author
(or get RSS feed here)
Comments/Discussion
Got a comment or insight you want to add to this topic? Then please feel free to continue the discussion below. Please use your real name and not just your website (I will remove spam comments).
{No Comments. Read them below or add one}
Hey MOD,
Another very good post. You’ve mentioned a couple of times about the gut and have even had an entire post about Leaky Gut. Aside from fasting, do you pay any mind to other programs like “Body Ecology Diet” (think I saw Dr. G mention that one before) or anything that still fits Paleo and fitness?
I’ve began thinking that my mom needs to clean up the gut. She’s had boy fibromyalgia and polymyalgia as the suspected culprits for her discomfort for the last 3 years. That or an allergy. I figure if I can get her to stay strict Paleo (which she does now), mix in some IF and maybe something else we can get her cleaned up without all the meds her doc’s want her on.
Like or Dislike:
0 
0
[Reply]
Thanks for the post, I really enjoyed reading it. One part about knee injuries caught my attention:
“Most people (esp athletes) have a huge Quad/Hamstring imbalance (as mentioned before with needing to squat all the way past parallel). That imbalance could be the greatest factor in most professional athletes’ knee injuries.”
I’ve torn my right lateral meniscus three times playing basketball… yes that’s three knee surgeries before my 24th birthday. I’m a Crossfitter and in pretty good shape. Only the last tearing (October 07) happened after I had started Crossfit. I’m back in action and feeling great again but I’m very nervous about playing basketball… I’ve had people tell me its the stickiness of the shoes on the court and the turning and twisting that makes it so dangerous.
Do you have any tips to protect this area both on and off the court? Basketball is such a mental release for me, I can’t think about work or anything else while I’m playing… it’s awesome.
Like or Dislike:
0 
0
[Reply]
Great articles! I’ve added them to my “fitness documents collection”.
How is the best way to begin squatting past horizontal? I can’t keep my heels down for the whole range of motion. Or am I even supposed to?
Like or Dislike:
0 
0
[Reply]
Derek – Having done much work and research into autoimmune disorders there is a strong connection to gut health. I’m sure if you google “fibromyalgia” and “leaky gut syndrome” you will see many relevant pages and info. My how to fix a leaky gut post pretty much simplifies and hits everything one should know about it. The BED (Body Ecology Diet) is a good program, basically saying to get more cultured vegetables and clean up your diet. Many people also use Kefir which is loaded with healthy probiotics. You can help your mom understand why things may be going wrong and try to clean up her eating. Elimination diets are the best experience for people to really understand what is going on….like eliminating all wheat or dairy for 3-4 week…and then when they try and reintroduce it back in…they see how crappy (fatigue, pain, etc) they feel. Good mental lesson. A rotational diet is also important….not eating the same things day in and out…keep variety. Many people can have wheat once in a while, but will be in pain if they have it too many days in a row. It’s a slow and steady road back to health as anyone with a full blown diseases (symptoms) is already at a disadvantage….another good reason why prevention is the best course of action, because it’s easier to stay healthy….than get really sick and get back to a state of health (which can be a long road back). As long as there is steady progress, that is what counts.
Robert – The knee takes alot of stress especially in a sport like basketball. Most athletes need to focus on training for deceleration/change of direction/acceleration. If you can not decelerate properly and distribute the load over your hamstrings….this is where the knee can absorb tremendous forces and injuries occur. Stay away from any leg extensions, work all squats down to the floor, and add in more unilateral exercises…..1 legged squats, lunges (in all directions…like going around a clock), stepups, jump and stick (jump up on one leg and land and absorb…deceleration training), side to side plyo jump and sticks, etc…..athletes need more of that…since your sports are one leg at a time. Note: plyo is not high rep stuff….it’s usually lower reps and done with many sets to keep the form correct…higher reps leads to sloppy form/tiredness and then injury. Mental releases are so important for our health….so stay injury free so you can keep the stress release playing time!
Michael – If your heels are coming up, it’s because of imbalances in flexibility and possible weaknesses mostly with the lower back and hamstrings. Best way I’ve found for people to learn is face a wall about 6-12″ from it…put your hands over your head (hold a broomstick if you want to)…do it barefoot…lift up your toes…now try to squat to the floor while facing the wall….that will show you all the areas of issues. Practice that simple movement daily, start a distance away that allows you full ROM and start trying to get as close to the wall as you can over time…slow and controlled….and you will help fix imbalances in the lower back/hamstrings. Don’t worry about your knees and where they go past your toes (old trainer myth), but your heels should be down the whole time (hence lift your toes up and now you have no choice!).
Like or Dislike:
0 
0
[Reply]
Great post Mike. Your watermelon comment has helped assuage some of my guilt for this addiction. I always look forward to the first (somewhat) local ones in early August.
Like or Dislike:
0 
0
[Reply]
Again a GREAT post. Thanks Mike.
A. T. A squats….I try and deal with my lack of flexibility by putting two 5 pound weight plates under my heals.
bad idea or ok?
Marc
Like or Dislike:
0 
0
[Reply]
Scott – They are great when in season….perfect in hot summer months…almost like nature knows we need something loaded with water during the hottest months…Hmmmmm.
Marc – Ditch the weights under the heels and start trying to fix your muscle imbalances…otherwise it could lead to other issues/injuries down the road. Worst case it’s a temporary blow to the ego….best case you protect your knees and become the only guy in your gym that actually squats correctly and never has to wear a knee brace. Also getting shoes like the infamous Chuck-Ts will help keep the foot flat too….don’t want to use all those “running” shoes with huge heel cushions/springs. Best idea is just practice barefoot with only bodyweight until you get the full ROM down. Trust me…you will get there with practice. I’ve seen plenty of guys who can 1/4 squat 400lbs….but make them do a full squat and they will max out at like 185lbs…so something is wrong there. Another trick is to use “box” squats to help you get lower and lower safely. (so you don’t fall on your butt if your hamstrings are too weak)
Like or Dislike:
0 
0
[Reply]
Thank you Mike!
I will start right away. Will let you know about my progress.
Ego…..I work every day to negate that little fellow, so no worries there.
Marc
Like or Dislike:
0 
0
[Reply]
Hey Mike
Your post really capture my atention, they’re loaded with something called truth. I liked the all post, but i’ll give a special reference to this:
“People usually want to be told exactly what to do and eat….but what everyone really needs is to realize how food effects them…and then they will be able to get any results they want. My daily carb tolerance is not going to be your daily carb tolerance….and activity levels will even vary day to day via person. It’s more important to learn how to listen to the body and understand what one needs to eat depending on what they feel, their past activity and what they need to get ready to do tomorrow.”
This is probably the bigger truth about training and nutrition, though we all have so much in common, we’re all different, and both training and eating are a very individual thing to each one of us. Above all people should learn to know themselves, their bodies, their reactions, and results.
Very good post
Like or Dislike:
0 
0
[Reply]
Marc – Yes the ego is a wild beast that needs to be tamed….heck just start off your day looking in the mirror saying “You are weak and a loser”..and then laugh right back at your ego. Not the Dr Phil approach but it’s much more freeing once you don’t care about words like that and what others think.
Helder – Truth is what people need to realize for themselves, and unfortunately there is not much of that out there in mainstream health and fitness “industry” (key being the word industry as they want to make money off people). If people grabbed and understood the truth about results….it would collapse the supplement, magazine and diet book industry….as why would anyone need them anymore?
Like or Dislike:
0 
0
[Reply]
[...] to live life whilst staying in shape has taught me a few things as have some excellent posts in the IF Life and Mark’s Daily [...]
Like or Dislike:
0 
0
Say what? eat protien at night? Nice – I’ll try this out “expert.”
Like or Dislike:
0 
0
[Reply]
[...] check these excellent posts in the IF Life and Mark’s Daily [...]
Like or Dislike:
0 
0