Image by laurasmoncur This is the first installment of the “Shah Training is Not Bodybuilding” series. The name is lame, sorry. And I’m not trying to say that there is anything wrong with bodybuilding. I’m just saying that we’re a little different here. And by different, I mean that the Shah Training philosophy is best suitable for the beginner, or average trainee.

The issue that I have with bodybuilding, if you can even call it an issue, is that the average beginner will start off with a split-body program. You have 120lbers telling you that they train their arms 3 times a week, their chest twice a week, and their legs once a week. There is a BIG problem with that.

It all Started with a Debate

I once had a very “heated” but nice debate with my cousin one time on the phone. It all started when he started talking about how much weight he was using and how much muscle he’d gained on a training program that I did not prescribe to him. I basically started out by saying something like, “Why the hell are you following a split training program?”

After that, we went back and forth on the topic until he stated one thing that still stick out in the back of my head:

“Well, if I’m getting results with what I’m doing, how do you expect me to believe that full body is better?”

I responded: “Because I’m the expert.” That’s almost like saying, “Because I said so.”

Yes, for a complete beginner, any sort of training program will yield gains in lean muscle mass. But absolute gains in lean muscle mass is not what I’m really looking at.

Whatever Goes Up Must Come Down

People come back to me and say, “Oh I put on 10 lbs of muscle real quick, but then I stopped eating and I dropped like 8 lbs.” Well duh!

Bodybuilding has something we call “Bulking” and “Cutting” phases. A bulking phase is where you eat a whole lot of food, don’t do any cardio and let yourself get fat just so that you can weigh more on the scale. And then you cut, meaning that you do a ton of cardio, severely restrict calories, so that you can reveal your six pack abs.

I read somewhere that “almost anything will work with bodybuilders because we’re such a dedicated group of individuals.”

That’s true. I respect bodybuilders because of their dedication. I do believe that they are border line insane to be sacrificing so much 6 months out of the year just so they can don some Speedos and stand up on stage with a whole bunch of half-naked guys for some prize money they may not even win. But hey, the rest of the world are not bodybuilders and you need to realize that.

Follow a Long-Term Approach

• I recently gave this example VIA Facebook to one of my readers: “I have cousins who stay super ripped but they only weight 120lbs. I tell them they should probably stay on a mass gain cycle for about 5-6 years to really build a solid base. THink about it, if you put on 30 lbs of mass over 6 years, so lets say you’re 198 6 years from now, and then you try to drop fat (given that your bf% isn’t above 15), then you’ll look amazing at say, 183-185lbs.”

Do you see what I’m saying here? Take a long-term approach to both muscle gain and fat loss and you’ll be more satisfied in the long run. If my friend were to go from 120 to 125 in a month, can you imagine how much he’d have to eat and train for that five pounds of muscle?

We don’t realize how much our body hates change. If we “shock” it too much, then it’s going to think that there’s something wrong. There is some sort of “danger” there and it’ll adapt for a short period of time. But when things go back to “normal” and when we start to eat normal, then our body goes back to normal. Back to 120lbs.

Based on Experience

• I’ll give you guys one last example: 17 months ago, I was overweight at 25% bodyfat. I was addicted to Taco Bell, Starbucks, and Soda. I no longer have any cravings for those three things now. If I said to myself, “oh for 12 weeks I’m just going to stop all junk food,” then I’m giving myself a reason to get in shape, but then also a way to get out of shape. Do you see what I’m saying?

I want to hear your own stories. What experiences have you had with trying to put on muscle and lose fat? What I want to know is which method worked for you? A long-term approach, or a short-term approach?

The problem that I see with many people who start a fitness program is a lack of desire. I’ve been training since I was 13 years old, and programs were only effective when there was fire in my eyes and determination in my stomach. I wanted something and went out and got it. I paid no attention to see if I was really doing something right or wrong. Heck, I used to wake up at four in the morning and go for a run.

You don’t need to wake up at four or do anything crazy like that to achieve your fitness goals. Just use the following four principles to find that fire deep inside of you:

Decide What you Want

Photo by gserafini

It’s been knocked over you a million times. You need a goal. But so many people still do not have a clear and concise goal. Let me help you. Here is my goal: “To gradually improve my body composition as I improve and maintain my daily mobility, sound nutrition, and athletic capabilities.”

That is what you call a goal. My real goal isn’t to get a six pack, although I’ve said it many times before, what I have come to realize is that a shallow goal such as increasing your arms size, and getting a six pack isn’t really fulfilling. What makes me happy is knowing that I’ll be able to walk when I’m seventy years old, being able to make healthy decisions under peer pressure, and being able to play a sport that I’ve never played before and still be well-conditioned for it.

In short, a goal should be fulfilling. What makes you happy in the long-term?

Decide What You’re Willing to Do For It

Sacrifices need to be made, but which ones? For myself, it means choosing exercises that stress mobility as opposed to body parts. I sacrificed a strong posterior chain over big arms. It means choosing a veggie burger over a pizza when I’m with my friends. It means performing high intensity kettlebell movements as opposed to long-distance cardio. The GPP aspect of kettlebell training prepares you for any sports. Distance cardio is both boring and doesn’t do much for your athletic conditioning. However, distance cardio on an empty stomach may help you get leaner, faster, then GPP work. But we really do not know this, nor do I care much.

Are you willing to sacrifice the 4rth meal? Photo by ross0025

Those are my sacrifices NOW. But, here’s a whole list of things I’ve given up in the past few years:

1. Soda
2. Taco Bell
3. Starbucks
4. Used to eat indian restaurant food every week, up to 3 paratas (bread). Now i eat once a month, and can only eat 1 parata (bread)
5. Used to eat 10 rotis (another type of indian bread) each night for dinner. Now I’m good with three or four, and do not eat each night.
6. Subway – was a big part of my diet, but then realized how many carbs are in one sandwich. No more!
7. Salted Peanuts – Used to be addicted to these. Switched to plain almonds
8. Ready Made Protein Shakes – Lots of sugar, and not very nice on your wallet. Use regular whey protein and mix it at home with milk or water.
   

The majority of your sacrifices will come in the form of nutrition. But, you also need to ask yourself one more question: Will you be able to stick to your training program despite social and family pressures?

The social aspect is huge. You want to go to the gym, but your friends want to go to the movies. Which one do you choose. Which is more important?

Another aspect is entertainment. Some people are addicted to television and will not give up their only free time during the day to workout because of a show they’re watching. Are you even willing to give up your favorite shows to achieve your goal?

Establish Your Program

“What can I do to lose weight?”

Are you serious? It doesn’t take a rocket scientist to tell you that in order to lose weight you need to eat less and exercise more. There are thousands of programs out there. Start with your goal in mind, and choose your program. All you need is a program that makes a little sense. For example, if your goal is lose fat, then you shouldn’t be on a power lifting program.

Don’t be afraid to make mistakes. That’s how you learn.

And Get to Work

Once you’ve realized your goal, understand the sacrifices you’ll need to make, and have a decent program at your fingertips, the next step is to go out and do it. The more you delay, the less likely you’ll be to start. Stop saying to yourself, “Oh it’s Wednesday, let me start my program on Monday.” Who made it a rule that you can only start programs on Monday’s? The same people who told you that your Chest can only be trained on Monday’s.

If these four points don’t motivate you then… maybe this will:

If you still eat out once a week and spend your lunch time at the local Subway, then forget about getting that well-defined six pack. Although Subway or Panera bread or many of the other healthy fast food restaurants out there are better than McDonalds or Taco Bell, it is not your path to a lean physique.Read more: http://basicpursuits.com/node/195