WHY FAT-LOSS WORKOUTS FAIL

I noticed early on in life that language and the words we use shape the way we think about the world. Often disagreements and miscommunication result from people using the exact same words but defining them in different ways. I’ll never forget the time a college girlfriend’s family invited me to dinner, but instead I showed up several hours late to supper. You see, in my family “Dinner” and “Supper” were used interchangeably while in her family, these words meant two precisely different things. The same kind of confusion happens in every area including fitness.  On the surface it can seem the words “workout”, “training” and “program” mean the same thing, but after more than a decade of coaching experience it has become quite clear to me that these words mean different things entirely.

In a nut-shell, there are several problems with fat-loss workouts indicated by the very words people use to describe them: “Fat-Loss” and  “Workout”.  Whenever I hear the word phrase “Fat-Loss Workout” it usually tells me the following things about the “workout” or the mindset of the person using it.

  • FAT-LOSS WORKOUTS FOCUS ON A CURE INSTEAD OF PREVENTION
    We’ve all heard the expression “an ounce of prevention is worth a pound of cure”. Nowhere is this more true than in the world of fat-loss. It’s soooooooo much easier to prevent getting fat  in the first place than it is to lose fat, and this is something that’s lost on most people entirely. All too often people think that they can continue a super-sized fast-food lifestyle and lose fat just by working out and all manner of gyms, fitness products and personal trainers feed on this common misconception. For this reason most if not all “Fat-Loss Workouts” are marketed around burning calories…  while  the habits, choices, foods, lifestyle and mechanisms that actually cause someone to become fat in the first place are ignored. The truth is trying to out-exercise a bad diet without fixing your nutrition is like endlessly bailing water out of a sinking ship without fixing the source of the leak. So, when it comes to “Fat-Loss” exercise is indeed part of the solution, but it is not a solution by itself. Instead of focusing exclusively on fixing the symptom with “fat-loss”, you must also discover and eliminate the source of what causes fat to be gained and stored.
  • WORKOUTS ARE INFERIOR TO PROGRAMS
    The use of the word “Workout” instead of “Program” tells me that the “workout” is either a one-time event or it’s something that doesn’t change and is repeated the same way indefinitely.  In my experience this guarantees failure because fat-loss is an adaptation that occurs over time… it cannot be achieved by a single workout, or by repeating the same workout in the same way.  While a well structured fat-loss program could very well feature a workout that is repeated,  that workout will not be repeated the same way indefinitely. To guarantee progress a workout must  be modified regularly over time to increase the demand put on the body and force a positive adaptation.  When you plan many workouts to progressively increase the demand on the body over time and assist with your fat-loss goals that’s called a Fat-Loss “Program”.
  • THE WORKOUT MINDSET IS FLAWED
    In my experience, the use of word “workout” often indicates the kind of mindset that can lead to failure or stall progress. If you think about it the word “workout” consists of two parts implying that the individual is going to “work” to the point of being “out” of energy.  In other words, “workout” means to exercise to the point of exhaustion, physical failure, pain, nausea or any combination of the aforementioned . It’s the whole “leave it all on the mat”, and the “Go Hard or Go Home” mindset where people are always trying to max out how much weight they can lift each workout. Unfortunately  exhaustion, pain, training to failure, and or nausea have little-to-no correlation with achieving fat-loss.

    Contrary to popular belief a proper approach to getting leaner  (and stronger) involves consistently and regularly training well within your limitations, not constantly trying to break through them.  This does several things: It allows your body to recover sooner, stay safer and  accomplish more work over time.

  • FAT-LOSS WORKOUTS ARE OFTEN JUST RANDOM ACTS OF VARIETY
    Sadly, most Fat-Loss workouts are little better than a random collection of exercises, random rep schemes and/or intervals that could have just as well been created by drawing exercises, rep schemes and intervals from a hat. Although these kind of fat-loss workouts can be challenging enough to make most people sweaty, exhausted and/or sore, that isn’t the goal…the goal is fat-loss and fat loss is a process that takes time, it cannot be achieved in a single workout. To make things worse people think you can lose fat by simply repeating one of these random workouts in the same way, or by simply stringing together random workouts and “giving 100%” until you’ve lost enough fat. Instead of using randomness to create the illusion of progress, a better approach is to actually progress while creating the illusion of randomness.
  • AMBIGUITY: RANDOM WORKOUTS ARE HARD TO MEASURE OBJECTIVELY
    Most “workouts” are judged subjectively by how difficult they feel or look.  The popularity of random workouts and garbage science like “muscle confusion” are partly to blame, after all how can you compare one workout or set of exercises to a completely different workout with different exercises? To prove my point all you need to do is look on social media for photos of sweat angels posted by proud coaches.  How difficult something seems and how big a puddle of sweat someone produces is not the same as showing someone in numbers that their Deadlift has increased  by X number of pounds, they went from zero chin-ups to multiple consecutive unassisted chin-ups or they went from performing 50 swings with a 24kilo bell to 100 swings with a 48 kilo bell.

THE SOLUTION
Now that you’ve taken the time to read my little rant and have allowed me to point out some of common reasons for fat-loss failure, the solutions should be   staring you in the face:

  • Focus on Prevention as Well as the Cure
    Fight Fat by  attacking and flanking the enemy from two directions at once: fat-loss and fat-prevention . This means following  a well thought out training program as well as learning about principles of healthy nutrition and eating.
  • Prioritize Programs over Workouts
    Instead of randomly selecting workouts and exercises out of a hat you need to find a well-designed program that gradually increases the demands put on your body over time.
  • Expand Your Limitations by Working Within Them
    Start with exercises,  rep ranges, weights and rest intervals that are well within your limitations and gradually try to achieve more work with them. This will help you to stay safe, keep you training longer,  recovering sooner and accomplishing more amounts of work in the long run compared to those who train to failure.
  • Choose Consistency and Steady Progression over Random Acts of Variety
    To look the part you must become the part and that means treating your workouts more like a practice session with the goal of developing a skill.  Consistent mindful “practice” develops high skill, which lowers risk, which improves safety, which facilitates recovery, which allows you to accomplish more work over time, which leads to increased performance, which leads to a positive physical adaptation and an improved physique. After all, form follows function.
  • Measure Performance Objectively
    Realize that when it comes to achieving a goal, that your feelings don’t matter. You need to stop measuring the success by how an individual workout makes you feel, instead track objective measurable and indisputable criteria. When you do so, your confidence and sense of accomplishment will sky-rocket  as old numbers give way to new numbers.

TAKE ACTION
All of the solutions I’ve listed above are part of the Amazing 12-Omaha.  Five days per week for twelve weeks up to four serious, goal-oriented and disciplined individuals will train together and experience a program and fat-loss experience like no other, something  many are calling the world’s most successful physique transformation program.

The A12 has proven itself to work reliably and repeatedly for people from all walks of life for over a decade. Here are the a few of the before and after photos.

To get access to the program you must Apply Here.
It’s costs nothing to apply and you’ll get an opportunity have all of your questions answered while you and your coach determine if you’re a right fit for each other.

Spots are limited to 4 participants per class and the most popular times tend to sell-out fast.

The early-bird discount will end on July 21st

What are you waiting for?
You deserve to be Amazing.   

Apply Here.


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Re-Introducing One STRONG Mother

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Allow me to RE-introduce Andrea: One Strong Mother…
In Andrea’s case the Amazing 12 started as a 6-week experiment. For most people the results promised by the Amazing 12 can seem too good to be true. Andrea was not different, but in just a few short weeks  she began to see her body and strength transform before her eyes and the decision to complete the full twelve weeks in its entirety was easy to make.  Not only did she achieve a fantastic transformation during her initial 12 weeks in terms of physique, strength, health and confidence, but as evidenced by her photos, her second time through the program resulted in her going from being strong and lean to even stronger and leaner. Perhaps even more impressive is the fact that life circumstances prevented her from completing the program in it’s entirety and necessitated ending one full week early… but her results pictured below speak for themselves.

Andrea is a mother of two young boys who came to the program with a history of back pain from a car accident she was in several  years ago. Initially, her goal with regards to the A12 was to lose a little weight and a get “in shape”. She had some additional long term goals of returning to her pre-baby weight,  rocking out chin-ups and building a strong enough back to finally “heal” her back injury both physically and psychologically.

The Amazing 12 – Omaha has not only allowed her to achieve ALL of these  goals, but surpass them.

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  • Andrea lost enough fat to lose several pant sizes and not-only return to her pre-baby weight, but returned to her HIGH SCHOOL body weight… AND PANTS SIZE.
  • The musculature in her back has undergone a dramatic transformation. Not only is it visible in terms of physique but in performance. She’s gone on to perform 6 sets of 6 deadlifts with a barbell 20lbs heavier than her bodyweight and sets of 10 kettlebell swings to chest level with a 70lb kettlebell.
  • Despite not training chin-ups at all during the Amazing 12 and not performing a chin-up for more than half a decade she made her first attempt during week 11… not only did she complete  one-rep, she actually completed THREE consecutive, unassisted,  full-reps from a dead-hang…. AND she still had more in the tank, so much that she went on to perform several sets after that!Andrea First Chinups-04-03.jpg

In Andrea’s own words:

“Round 2 of the Amazing 12 was the same movements but mixed up and designed to challenge me more so than before. Why? Because you’ve proven yourself amazing by completing Round 1. For me, my goal was not to be 8% lean muscle and appear too masculine. Mission accomplished. As my coach JSS said “You will remain yourself, however, leaner and meaner and most definitely stronger in the process.” This. Is true. My max set of 36 deadlifts came in at 20lbs over my body-weight – WHICH by the way, is both pre-baby AND high school…HIGH SCHOOL weight. Of course, weight is relative due to the amounts of lean muscle I’ve packed on but still. It’s nice to have that point of data to measure.

A12 has been life-changing for me in all the right ways. Again, I fought hard to refrain from body shaming prior to signing up for Round 1, however, I now feel like my outside appearance matches what I’ve always known was inside and that is: Strength!”

People often ask:
“What happens after the Amazing 12? Will the program work if you do it again? And Again?”

As evidenced by Andrea’s photos… I can confidently say that the answer is a resounding “YES”!

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APPLY TO BEGIN YOUR AMAZING 12 TRANSFORMATION 

A12 Graduate: Andrea Erickson

Allow me to introduce our latest Amazing 12 Graduate, Andrea Erickson.

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Andrea came to the program with a history of severe back pain and had originally only intended to perform 6 out of the 12 weeks of the program.  Yet, 6 weeks into her training, she saw a photograph I had taken of her back after a training session. The progress and strength she discerned from that photo made such an impact on her that she re-enrolled for another 6 weeks and has now Completed the A12 in its entirety… and rocked it.

It’s been a joy watching Andrea literally transform in every way before my eyes: her posture and the way she carries herself has improved, she has dropped 4 pant-sizes and now fits into clothes that haven’t fit her for over eight years!  She has dramatically improved her cardio and can now complete 6 rounds of a circuit that would have been a pipe-dream 12 weeks back. She added 65 lbs. to her bench-press, 30 lbs. to her military press, and improved from deadlifting 75 lbs. to deadlifting her bodyweight for sets of 6…. PAIN FREE!

Our Next Wave of the Amazing 12 Omaha begins on May 8th.

Serious inquiries for this life-changing program can apply for more information or to reserve a future space in the program: APPLY FOR THE AMAZING 12 OMAHA HERE

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Read more about Andrea’s experience in her own words below…

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2 Hr. Kettlebell Workshop $50

14908263_10208878609255176_7697817144465833963_nSaturday, November 19th: 1-3pm

Location: Compete Personal Fitness
2819 S 125th Ave, Ste 355, Omaha, Nebraska 68144
Price: $50.00

2-Hour Kettlebell Workshop: learn how to quickly, safely and effectively get the most out kettlebell training for strength, performance, endurance, and fat-loss.

Learn fundamental kettlebell techniques designed to empower to safely build strength, endurance, posture and accelerate fat loss on your schedule. Avoid the common mistakes that leave most scratching their head, frustrated or worse.

By enrolling in the workshop you will learn principles that will keep you safe and get you stronger in a wide variety of exercise modalities. You will learn how to safely perform kettlebell fundamentals, safely use heavier weights, get more out of your lighter weights, achieve better results faster and receive kettlebell programs to keep you challenged for months and years to come.

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 Enroll Today: $50
Register Now

This workshop is ideal for individuals who want to safely and effectively incorporate kettlebell techniques into their own fitness routine. Save time and avoid common costly mistakes.

Experience professional kettlebell instruction that’s

  • Efficient
  • Safer
  • Stronger
  • Smarter

“What you do matters,
but how you do it matters more.”

Without formal instruction and an expert eye to give you immediate feedback, learning to safely and effectively perform kettlebell techniques is an exercise in frustration. You can read books and watch videos, but with only your own limited experience and understanding to rely on it can take years to achieve only a fraction of what you could in months with proper methods. You don’t know what you don’t know.  To make matters worse there is no shortage of personal trainers who have never invested in learning from professionals, yet won’t hesitate to teach you contrived, improper, ineffective and unsafe kettlebell techniques that at best mimic what can be done better with other more common equipment. Sadly, your health and safety is something many trainers are willing to risk.

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Attend this 2-Hour Intro to Kettlebell Workshop on Saturday, November 19th at 1pm and you will learn essential  techniques with hands on instruction and corrections. You will experience drills, progressions, modifications, corrections and sample kettlebell workouts. As a bonus you will receive sample programs and workouts to take with you and get you on track to your goals.

TESTIMONIAL: 

“I called Scott on a Monday and had private training the next day. I wanted to train with someone with “street cred”, which Scott has being certified by Pavel Tsatsouline. We started with a brief physical assessment that immediately identified deficiencies with my balance and hip mobility. Once we talked through that and worked on a couple drills I can do at home to improve/mobilize we went straight to work on my kettle bell swing. I’ve swung a lot of bells over the last 10 years but never had formal instruction. Scott opened my eyes to the true power of the kettle bell swing within 10 minutes and showed me some variations to the swing that are absolutely game changing. Then we went on to steps 1, 2, 3 of the Turkish Get Ups (TGU) which I had also been doing wrong. I absolutely loved Scott’s teaching methods, professionalism, knowledge, and easy going manner & I can’t wait for the next training session.”
-Ben Wormington

“I recommend Scott Stevens to any of my friends trying to take their fitness to the next level. He really is one of Omaha’s best kept secrets.

Scott has helped me recover from a back injury, drastically improve my flexibility and coordination, increase my strength with a form-first approach, improve my physique, and grow my knowledge of the human body and functional movements.”
– Jon White

Enroll Today: $50
Register Now

Hosts: Compete Personal Fitness: Jen Marhenke or Ben Grojean
Call (402) 881-9963



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ABOUT THE INSTRUCTOR: 
JOHN SCOTT STEVENS
StrongFirst Certified Kettlebell Instructor: SFG, SFGII, SFB, SFL(expired), StrongFirst Kettlebell Course Instructor, Certified Flexible Steel Instructor, Amazing 12 Coach, PlanStrong,  FMS, CKFMS, 5th Degree Black Belt, Kukkiwon Certified Master Taekwondo Instructor…
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ScottBarbellBentPress-05.pngOver the last 8 years I’ve spent tens of thousands of dollars traveling to learn from the best of the best: Pavel Tsatsouline, Jon Engum, Mark Cheng, Gray Cook, David “Iron Tamer” Whitley, Paul McIlroy, Dan John, and many more.  I’ve absorbed their teachings, followed their instructions and thanks to them I’ve conquered one seemingly impossible goal after another,  earning multiple advanced certifications along the way. I’ve helped others 15037180_10155422329894460_6954937646689772747_n.pngachieve their certifications, taught hundreds and have been chosen to represent what I believe is the absolute best kettlebell, barbell, bodyweight, flexibility, correctives and physique transformation systems out there. My goal is share with you what I’ve learned and empower you to safely and intelligently become stronger for life on your own terms.

Teaching at the NYC Instructor SFG Course   11/11/2016

 

 

 

 

 

 

 

 

 

 

 

 

The Body You Deserve in 12 Weeks

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How long have you been trying to get results? Years? A decade perhaps?

Many say these types of results seen in these photos are impossible in such a short time, but the results this program produces are the best in the world! 

For the last decade Paul McIlroy’s Amazing 12 week physique program has been re-writing the book on what was previously thought possible within the realm of body transformations, shocking the world every step of the way!

Simply put, this program delivers the one thing that others can not,
absolute certainty. All without starvation/crash diets, and without beat-down style workouts, in fact many people often report being surprised how easy the workouts can be. The secret is in it’s creator’s ingenious programming methods and one-of-a-kind understanding of what it takes for your nervous system to grant you the strength that’s already within you.

This isn’t about getting a six-pack in 12-weeks; it’s about a genuine life-change and becoming properly strong from the inside-out… because it’s not just about looking the part, it’s important to be the part.

This reproducible program will be coming to Omaha next month!

4-Spots are available per time-slot starting in September, then again every 3 months.
Learn More…. 
Watch two incredible transformations 

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4-Weeks to a Stronger Press

When it comes to getting stronger people are more familiar with slogans like “No Pain, No Gain” or “Go Hard or Go Home”and less familiar with the concept of “Minimum Effective Dose” and adequate recovery.

Just last week a private student who typically trains 3 days per week  returned after one week, did a negligible warm-up then proceeded to absolutely smash personal bests in multiple lifts. She didn’t train during her time off, she relaxed and enjoyed herself. The new personal bests were the result of reduced stress and sufficient recovery. She got stronger by doing enough work, then recovering from it.

To some degree getting stronger is a matter of knowing the numbers and doing the math… If you knew for an absolute fact that the correct dosage for increasing your bench press by X lbs is to perform exactly 300 reps with 75% of your 1 rep max over the course of 4-weeks, then getting stronger becomes much simpler, doesn’t it?

In this regard Strength training is similar to following a recipe, if the recipe sucks or you have the wrong ingredients, trying harder won’t the meal taste any better.

The problem with programming, is that one-size does not fit all.
Every person is unique in terms of strength, experience, technique, stress levels, recovery, time available to train and so forth. When you know your student it becomes possible to write a program that actually works with less reps and total time training than one would think.

The following program was designed for the one arm kettlebell military press, but it has been used successfully with the double kettlebell press as well.  It was intentional designed to be low volume, low stress.

Typically it used to turn a 3-rep max into 7-rep max in 12 workouts over 4-Weeks while using as few as  10 to 35 reps a day.

Over the course of one-month it only uses 250 total reps over the course of one month which keeps the stress very low and the training easy. Additionally, the program only assigns a total number of reps to accomplish each day and leaves the number of reps per set or ladder up to you, so depending on how you feel you can do or more less reps per set that day.  Like I said… it’s easy.  In fact, it so easy that both participants reported on more than one occasion that they didn’t believe it would work. ;]

 

Enjoy.

 

The following low-volume pressing program was originally designed for an individual with the following considerations

  • A three-rep max of 24kg in the one arm military press (OAMP). 
  • Low volume, and low stress. 
  • A set of kettlebells that included 24kg, 26kg and 28kg bells.

The original program took his 3-rep max and turned it into a 7 rep max.

Since then, I’ve created modified versions of the same program for other individuals based on their 3-rep max with equal or better success.

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7 Ways to Accomplish More with the Same Reps and Sets

The typical solution to making an exercise or given weight harder is to do more reps, run farther, workout longer, etc. The problem with this approach is that there comes a point where you can only spend so much time training per day, and the ‘more is better’ approach eventually leads to running out of time and or overtraining/injury.

There is an elegant solution that requires far less time while providing a higher return for your investment.
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