D-Rock TV #5: You Know Running Sucks
MP3 Audio (27:33)
Hey! Derek Peruo here, a.k.a. D-Rock and this is D-Rock TV, Episode 5. Today we’re talking about ways to get more exercise outside of the gym, a new source of protein I know you haven’t tried, and why I hate running. Plus viewer feedback and the Question of the Week.
Here we go!
QUICK TIP: NEPA Is Good For You
NEPA stand for “Non-Exercise Physical Activity,” and is anything you do outside the gym that doesn’t involve treadmills, freeweights or your personal trainer.
A lot of people forget that there are so many ways to get extra cardio and strength training into your week without spending more time in the gym. There are 168 hours in each week. The more of those hours you spend moving, the healthier and fitter you will be. Try some of the following:
- Skip the elevator and take the stairs instead.
- Carry your luggage instead of rolling it across the airport or train station.
- Park your car far away from the entrance to the mall (or whatever) and walk your ass the block or two.
- Help your friends move! I do this one all the time and usually get a free lunch out of the deal.
Squatting, twisting and lifting all have real-world relevance and NEPA is the application of in-the-gym training to our every day lives.
Leave comments below and share with us some of the ways you increase your NEPA during the week.
COOL STUFF: Dried Anchovies Are The Bomb
I love visiting Chinatown. Not only can I pick up some damn good loose-leaf green tea, but occasionally I come across a new fruit or vegetable I haven’t tried before.
This time around while shopping, I bought a $2 bag of dried anchovies and I think it’s my new favorite protein source.
These anchovies are portable, low in carbs, dense with protein and don’t have smelly liquids to drain away. Just pop a few into your mouth like candy and save the rest for later, just like jerky.
I do recommend keeping them refrigerated, though, to perceive freshness for as long as possible.
FULL DISCLOSURE: Unless I say otherwise, I have no affiliation with any of the products or services I mention on D-Rock TV or on Body By D-Rock. I’m just sharing with you the stuff I use and enjoy and feel are trustworthy.
FEATURE SEGMENT: Running Sucks
I hate running and, like I mentioned in a recent blog post, it’s counter-productive to our strength goals.
Instead of boring yourself running on a treadmill like a hamster, try something more entertaining and competitive: flip a tire, swing kettlebells, push a sled, use sandbags, do hill sprints… create a short circuit of a few movements and see who can complete it the fastest.
The cool thing about all these drills is that they are anabolic exercises and will help build skeletal muscle along with your cardiovascular conditioning.
I’m not suggesting running is a bad exercise; it’s great for your heart and lungs. I just choose to recommend more anabolic exercises to my clients for their strength and fat loss goals.
VIEWER QUESTIONS: Thanks Joe!
Q: If the muscles in our bodies are composed of both fast- and slow-twitch muscles, then shouldn’t training either/both of the fibers result in gains overall muscle mass?
NO — Fast-twitch muscle fibers produce maximal force for a very limited time; slow-twitch muscle fibers produce a submaximal force for an extend period of time.
And while hypertrophy happens in both types of muscle, it happens more dramatically in fast-twitch muscle. To activate these fast-twitch fibers we must train with heavy loads at a fast speed, using very few repetitions per set to maintain a proper training volume and not over train.
Train for strength and size will follow.
QUESTION OF THE WEEK: What is the difference between sarcoplasmic and myofibrillar hypertrophy?
The first person to leave a comment below with the correct answer gets 2 free workout assessments with me, valued at over $150.
Congrats to Joe for correctly answering last week’s Questions of the Week.
The question was, “A 30-year-old woman walks into your gym and says she wants so increase her strength and put on some muscle. What rep range should she be training in?”
Joe correctly chose choice C — 6 to 10 reps per set.
We need to first work on exercise form and build up her muscular endurance and central nervous system response before we can begin working on strength. Depending on how “new” our hypothetical client is, we might also be able to train her in the 10 to 15 rep range and still see neuromuscular adaptation.
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Until next time,
Stay fit, stay strong.