Risk of injury occurs when you do high-volume Olympic lifts with short rest. But Dan thinks it can be risky to jump right into crossfit so Dan suggest that it’s great thorough assessment and get individual coaching.Īdditionally you should have proper shoulder mobility to get into a front squat before you do a power clean.īefore you start power-cleaning, you should really master the deadlift and have a proficient front squat. intensity, competition, and amount of work done during training sessions). It brings a lot of different variables (i.e. Should everyone do crossfit? Dan feels that crossfit can be great for people with a strong foundation. Measurements to asses body composition: Dan likes waist circumference, pant size, shirt size and health markers like blood pressure and triglycerides.ĭan discusses crossfit. Periodization: have a sub goal for six to eight weeks to build up strength during one cycle and increase muscle mass in another cycle. Going to failure may throw off the technique and cause injury. In contrast, power-strength is really working on developing muscle patterns so that you can move more weight with proper form. It’s really taking the exercise to failure and beating the muscle up, he says. One aerobic conditioning day (hiking, group exercise class, stair stepper)ĭan discusses key tips to induce muscle hypertrophy for getting nice and toned muscles.
Start by building up some lean muscle and utilizing cardio to burn extra calories, alternating different types and increasing the intensity.įor fat loss, Dan likes to program in more high-intensity interval training that mimics the same energy systems that are incorporated during strength training sessions.Ĭircuit training is great for helping to burn fat, but ideally someone would also include higher-intensity interval training, heavy weight lifting and long-duration weight lifting.įour day program for fat loss and wellness:įour strength based-days (day one could be legs, day two could be shoulders/chest and day three could be back) Not too heavy, but he feels clients should push themselves to get results.ĭon’t make the mistake of doing a lot of cardio (aerobic training) right off the bat. Dan says after his clients work up to bar bells, he increases the weight. Where should you start if you want to loose weight and burn more fat? Dan says start with the squat, deadlift, military press and bench press. Unless women take anabolic steroids or hormone precursors, it’s hard for women to become bulky and gain a lot of muscle. Women should not be afraid to do heavy compound movements and lift weights. The lifestyle changes are important because achieving a healthy physique requires diet changes, ample sleep, stress reduction and minimal alcohol consumption it’s more than just training at the gym. This mental fortitude is a key aspect that Dan has scene in his successful clients at the ProClub in Bellevue. Letting go of the short minded journey that one needs to loose a certain amount of body weight then simply stop working out will lead to failure. Why? He discusses time efficiency and how these movement don’t create muscle imbalances.īig compound movements are the core of Crossfit, powerlifting and bodybuilding.Ĭompared to isolation exercises, compound movements involve many muscle groups and activate many different assessor muscles and core.ĭan discusses key attributes of successful clients: accepting health and fitness as a lifestyle change, not a means to an end. Dan recommends mobility exercises before working out, but not overdoing it.ĭan has found the biggest health and metabolic biggest from doing the big core movements (squat, deadlift bench press and military press). Mobility is a hot topic and look at how much they need versus how much they doing. They teach activating the neuro drive and the “big three.” These different exercises to activate core and stiffen it up.
HIGH INTENSITY HEALTH HOW TO
Take your time with these!ĭan has learned how to protect his lower back from books and videos by Stuart Mcgill and Brian Carroll. Key preparatory movements and strengthening up the core and warming up properly leads to less lower back pain and injury.
He strives to have perfect form during these lifts. Please check out Mike Mutzel’s work with the following links: High Intensity Health The Belly Fat EffectĬheck out the Episode Below: #38: Learn the Best Exercises to Get Lean and Prevent Fat Gain with Dan Stephenson, CPT Show Notesĭan hurt his back deadlifting, which caused him to study powerlifting and strength training. This was a first for me being included on a podcast or any version of a live recording discussing training. Recently, friend and author of the Belly Fat Effect, Mike Mutzel, invited me to be on his podcast “High Intensity Health.” I was humbled by the invitation and thrilled to work with Mike on this episode.
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