Month: March 2019

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Thank you guys so much for watching this video. I am 16 years old and trying to improve myself everyday if that be physically or mentally.

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Do you have a forward head or slumped posture that you wish you could fix? If so, you will definitely want to watch this video. I’m going to show you how to fix a forward head and rounded shoulders the right way by focusing on what is really causing these problems. Here’s a hint. If you followed other posture correction videos for a forward head you likely never fixed the root of the issue and only did a temporary solution.

When trying to correct any issue in the body, it is good practice to not focus on the site of the issues when looking for the solution. Instead, you need to look for the source. For instance, when it comes to fixing the position of the head and neck you cannot just look at the muscles that surround the area for the answer to your problems.

This is especially true if you realize that the neck is just a portion of the spine. The spine is an incredibly long structure that has elements in the neck, mid back and lower back. Doing anything to a region of the spine down below is going to have repercussions on the levels above by virtue of the fact that it is one big interconnected chain.

That said, the positioning of the neck into a craned position is often the result of a compensation of the eyes to make sure we are looking straight ahead. When the thoracic spine is excessively curved below we wind up rounding forward, with our head following. This takes our eyesight line down towards the ground. The craning of the neck back to horizontal is simply a reaction to the position of the thoracic rounding and not necessarily something in need of fixing directly.

The same can be said of the lumbar spine and pelvis. If you place your pelvis into posterior tilt, you will affect the position of the thoracic spine as well. This is once again due to the connectedness of the entire spine as a whole. The key is to try and break this pattern up. You want to reverse the excessive posterior tilt and restore lost extension into the thoracic spine. When this happens, the cervical spine will often times correct itself.

To work on doing this you will want to do the exercises shown here. First, to mobilize the area of the thoracic spine that is most restricted while at the same time establishing proper pelvic position you would do the bench mobility combo demonstrated. From here, you want to hold the position for a minute which is going to provide not just mobility to the tight areas but an isometric challenge to the deep flexors of the neck which tend to get weak over time from adaptations of the faulty posture.

If you’re just beginning, one minute three times per day of the first variation is enough. If you are more advanced you can place the arms overhead for more of a thoracic mobility challenge. Finally, the most advanced can add a weight plate to the front of the head for additional neck flexor strengthening.

Finally, you want to reinforce the corrections you make with the use of a face pull overhead raise. The addition of the overhead raise helps to hit the lower traps which will restore normal positioning of the shoulders and correct the forward rounding that promotes the neck adapatations in the first place.

For a complete program that puts the science back in strength, head to the link below and check out the ATHLEAN-X Training Programs. Train like an athlete and overlook nothing in your workouts and nutrition.

For more videos on how to fix anterior pelvic tilts and the best way to get perfect posture, be sure to subscribe to our channel below and turn on your notifications so you never miss a new video when it’s published.

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In this video I’m speaking with Dr. Stephan Guyenet about the science behind what is driving fat gain. We also cover the “is a calorie a calorie” question, address the role of sugar/carbs in obesity and diabetes and the role of the brain in regulating all of this.

This interview was recorded just after the debate on the Joe Rogan Experience Podcast (JRE) between Gary Taubes and Stephan Guyenet, which you can listen to here: https://www.youtube.com/watch?v=vA3QavPp1Ho

Timestamps:

0:00 – Intro and topics summary
1:44 – Joe Rogan’s podcast has a negative bias toward carbs
3:54 – Cliffs notes summary of Gary Taubes and Stephan’s positions
7:25 – Is Gary’s or Stephan’s model the “mainstream” scientific model of weight gain?
12:20 – Is the calories in/calories out (CICO) model of weight gain correct?
17:02 – Is tracking calories or “eating less and moving more” the best way to implement weight loss?
23:22 – What does the science say about calories in/calories out?
28:54 – “Is a calorie a calorie?” discussion
38:22 – Why do some people gain fat more easily than others?
45:27 – Is there anything “different” about the brains of obese people?
47:06 – What is the role of sugar in driving fat gain, obesity and diabetes?
58:53 – Is sugar addictive?
1:03:39 – What are the practical takeaways for avoiding obesity or losing weight?

You can also listen on The Jeff Nippard Podcast on iTunes and Stitcher
https://itunes.apple.com/podcast/the-jeff-nippard-podcast/id905054765?mt=2

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SOURCES:

Stephan’s Website:
http://www.stephanguyenet.com/

Stephan’s debate reference list (everything we discuss can be found in here)
http://www.stephanguyenet.com/references-for-my-debate-with-gary-taubes-on-the-joe-rogan-experience/

Stephan’s Diet Book Reviews:
https://www.redpenreviews.org/

The DIETFITS Study:
https://jamanetwork.com/journals/jama/fullarticle/2673150

The Hall Meta-Analysis (Calorie A Calorie Study):
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5568065/

My video on sugar 1: https://www.youtube.com/watch?v=9JrT84PeTgw

My response to criticisms on sugar (vid 2): https://www.youtube.com/watch?v=K_n2L0pBpcI

Outro Music:
‣ Ryan Little: https://www.youtube.com/watch?v=ogFRR0uRNqM

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About me: I’m a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I’ve been training for 12 years drug-free. I’m 5’5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

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In todays’ video Nick Tumminello goes through the top 2 pulling complexes, going through the Band Back Blaster and Suspension Pulling Complex

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If you have ever wanted to be stronger, more ripped or feel less achy and beat up from your workouts then you are going to want to watch this video. In it, WWE Superstar Sheamus shares the steps he took to transform his body and lose over 40 pounds in less than a year. From changing his training to the nutrition approach he used to fuel his hard workouts, see what was done in this one on one interview.

As you can imagine, the entire process starts with a defining of your specific goals. For Sheamus, he was at a crossroads. He was torn between wanting to continue bulking up and taking on a look more similar to Brock Lesnar. I advised against this. Not only was this not necessarily something I felt he could replicate, but I didn’t think it would be the best long term plan to achieve what it was that Sheamus was looking to accomplish.

The decision was to train for more athleticism while losing weight and changing the focus of his weight training to be more focused on quality over quantity. This included the use of metabolic circuits that utilized some foundational compound exercises along with the built-in correctives needed to address the multitude of imbalances that had been created over the years.

Nutrition was focused on creating a caloric deficit and being the main driver of the deficit (rather than trying to do that all with cardio or conditioning). As Sheamus points out, it is important to be aware of how much food you are eating since even great food choices eaten in significant excess can lead to extra body fat deposition. That said, when smart food choices are made, it becomes much more difficult to eat in calorie surplus due to the nutrient density of these options.

The mindset is also an incredibly important hurdle to overcome when trying to get this process right. Many people in his shoes might have a reservation of “losing size” for fear that they will lose muscle in the process. This absolutely does not have to be the case. If you include enough strength maintenance work throughout the training and adequately feed your trained muscles enough to ensure their recovery, the loss of muscle mass is not only diminished but eliminated.

What you are left with is a better conditioned body at a lower body fat level with a preservation of strength that keeps you feeling peaked. There does not have to be a trade off of muscle density or appearance when losing fat either. As a matter of fact, the better scripted your training plan is the more easily avoided this consequence of trading unwanted fat can be.

As always, the key to keeping these gains and improvements for the long haul is consistency. Here again, Sheamus is positioned to do this much more easily than others since his plan to get here wasn’t based on short term deprivation or temporary fixes. Everything he has done to this point has been something that he can do for a lifetime since it is part of a lifestyle that has now become almost second nature.

If you want to build a strong, ripped, more muscular looking body without feeling banged up and beaten up by your training then it’s time to start training like an athlete. Head to the link below and start training with the ATHLEAN-X workouts. Each one includes a complete meal plan and nutrition plan as well as step by step workouts to get you looking, training and feeling like an athlete.

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Being fast both with and without the ball is essential in the modern game. Being fast off the ball allows you to create space to be in a better position when the ball arrives, and being fast with the ball makes you more difficult to defend against. In today’s training session we work on some drills that improve your speed on and off the ball.

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Music:

Track: Halcyon & Valentina Franco – Runaway (Heuse Remix) [NCS Release]
Music provided by NoCopyrightSounds.
Watch: https://youtu.be/5bj44xI2oWw
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