The Pareto Principle

From the all-knowing Wikipedia

“The Pareto principle (also known as the 80-20 rule, the law of the vital few and the principle of factor sparsity) states that, for many events, 80% of the effects comes from 20% of the causes. Business management thinker Joseph M. Juran suggested the principle and named it after Italian economist Vilfredo Pareto, who observed that 80% of income in Italy went to 20% of the population. It is a common rule of thumb in business; e.g., “80% of your sales comes from 20% of your clients.” “

How does this relate to training? Well, I believe that in training 80% of your results come from 20% of the things you do. The key is to make sure you are doing the 20% stuff, and doing it often.

As an example, I happen to like squatting. When I am stuck for ideas what to do, I squat. I believe the squat is an 80% results exercise, and this has allowed me to get away with a lot. For instance, if I enjoyed using the leg extension and leg curl instead I really doubt I would have the same muscle mass, power, metabolic rate, bodyfat %age etc. I know that if I go in the gym and do squats, the little things will tend to take care of themselves. My legs will stay strong, my abdominal region will stay strong, my back will stay strong and my shoulders will stay strong. Every muscle that is under the bar will HAVE to maintain a certain level of strength, even if all I did were squats.

If you are smart you can use the 80/20 rule to your advantage. For instance, if you choose to do more of the 20% that is most important to your training, you would likely make faster progress. People around you could work as hard as they liked on the 80%, but would not be able to match your results. The key is to find what is the most important action to take which will improve what you are trying to improve, do more of it and do it well.

To find your magic 20%, think of the following - if you were forced to drop 80% of what you are doing in training, what would you do? In weight training you might be left with squats, deadlifts or weighted pullups for example. In MMA you may be left with sparring, or technique work. Now ensure that whatever happens, that gets done and you will see much faster rates of progress.

Food for thought....

If you want a flat stomach and do loads of sit-ups, why do you say you don't want to train legs in case they get too big? Hmm, maybe one of these thought processes is wrong...actually, both are, but we'll take it one step at a time ;)

Run, Swim, Fly, Green Diet

Time for another fat loss phase, and I'm going to do a 2 week phase of the 'run, swim, fly, green' diet.

This is an idea Charles Poliquin came up with the kick start a fat loss phase, kicking the sugar addiction and getting used to eating good healthy food.

The system is simple, and it goes like this -- For 2 weeks eat only the following foods:
1) Foods that fly, swim, or run
2) Foods that are green and grow in the ground
Can it get any more simple? Probably not. Simply put, if it doesn't fly, swim, or run and isn't green and growing in the ground, you don't eat it for 14 days.

That's all. That's the plan. And it works...when you follow it for 14 days and then, after the 14 days, you appropriately transition off of the plan.

You Are What You Eat!

By Alex Gold

I do a lot of good stuff when training people. I get them stronger, get them in better shape, fix postural problems, cure little niggling aches and pains and much more. But when it comes to body composition/fat loss results, most of the results are out of my hands. The training certainly gives you the gun and even loads it for you, but you have to hit the target yourself!

Why You Must Eat Right

You have heard the phrase, “You are what you eat” before, I am sure. The fact that is undeniable is that if you eating more calories than you require, you will be putting on weight. The correlation tends to be that bad food is more calorie dense than good food, so ‘eat bad – look bad’. No matter how hard you train you cannot train around a bad diet. Yes, you will get stronger. Yes, you will get fitter. You may even gain some muscle (those extra calories don’t have to be stored as fat), but it will be highly unlikely that you will lose fat.

Sometimes it is hard to get good food in – you have a busy week at work and find yourself grabbing food on the go, trying to make ‘good’ choices from what is available, but generally not eating in a way that is going to change your body for the better. This is understandable, and occurs all too frequently in today’s on-the-go society. However, ‘understandable’ does not mean ‘excusable’. Sometimes, if you wish to achieve the results you deserve, you will have to put a little work in.

Fail To Prepare, Prepare To Fail

There are a few little things that can help your chances of staying on track so much easier. If you have to decide when you are hungry what you will eat next, you have very little chance of succeeding long-term, no matter how good your intentions are. Therefore, you can do some or all of these tips to save time during busy times:

 Chop large quantities of vegetables at once, store in containers
 Pre-cook meats (chicken breast etc.)
 Make batches of stir-fry and chili to reheat when needed
 Buy a cool bag and carry food with you where possible
 Find healthy meals you can eat in restaurants
 Find ‘emergency’ solutions
 Ensure you have good food in the fridge when possible

By simply doing these little things, some of which require a little one-off research (what food can I have in Subway?) and some that you may have to do on a bi-weekly basis (chopping vegetables, cooking meat), you can take a lot of the pressure off when it comes to eating time. Rather than spending ten minutes every time you plan to eat preparing, it can be done in one go, saving huge amounts of time later.

This little tip is one of the most important variables for me between success and failure. When I am carrying healthy food with me, I no longer have the choice of, “what shall I eat next?” every time I feel hungry. In fact, if I make a bad choice, it will be even more highlighted by the fact I will come home still carrying healthy food. In this way, it is more effort to not eat well, which is exactly the kind of situation that will lead to success in the long term.

Junk Food In The House? Why?!?

This is a copy and paste of a post from Ryan Andrews, who is a professional dietician on the Precision Nutrition forums.

Here is a sample of a conversation that usually comes up with new clients on a weekly, if not daily basis:

Client - “Ryan, I ate some unhealthy foods last week and it is preventing me from reaching my health and body composition goals.”

Me - “Tell me why you chose the unhealthy foods.”

Client – “Well, I had this pack of cookies and bag of chips in my house and…..”

Me – “Wait a minute, why did you have chips and cookies at your house? Remember how we discussed the importance of building a safe home base and surrounding yourself with healthy, whole foods? Foods you actually plan on consuming.”

Client – “But Ryan, I have two kids and a spouse. They can eat those foods. I have to keep those foods in the house for them.”

This is about the time in the conversation where I have to slow my breathing and count to 10 or else my face turns red and I throw my computer monitor across the room.

People, listen. No matter if you are fat, thin, healthy, unhealthy, smart or stupid – no one should be consuming unhealthy junk foods. Period. End of discussion.

If unhealthy junk foods are “all your kids will eat,” then drop them off in Uganda for 2 months and see what happens. Kids will eat if they are hungry. Haven’t had anything to eat for a couple days? A root vegetable looks pretty darn good.


If your husband “loves his chocolate ice cream,” then tell him to go out and get an individual cup and be done with it. Don’t stock up on a 4 gallon container from Fat-Mart.

Convincing yourself that you need to keep unhealthy junk foods in the house for your fellow family members is a load of bull. That is rationalization rearing its head.

If you eat crappy foods at regular intervals, your health and body comp will be crappy as well.

Mixed Martial Arts And Size Zero

Mixed Martial Arts And Size Zero!

This came up in conversation with a client the other day, and I thought it'd make a great topic to write about! First, a little background...

In mixed martial arts, as with many combat sports, there are weight classes set in intervals of roughly a stone. Fighters are only ever matched up within their own weight classes, as a much larger individual has too big an advantage in terms of strength and mass and will often beat a more skilled smaller guy due to size alone. The weight classes eliminate these one-sided fights.

Now, some examples. The two pictures below are of Sean Sherk and Randy Couture, who are both UFC champions.

Both are about 8% bodyfat or thereabouts, both are in great shape and renowned for not tiring out. Looking at their build, they have pretty similar proportions. So you'd think it'd be a great fight between the two of them then? There's one problem.....Sherk weighs 155 lbs (11 stone) and Couture weighs 225 lbs (16 stone). If they ever did fight, Sherk would have a serious problem! On the other hand, Couture would have a serious problem fitting into one of Sherk's shirts. In order to get down to 155, he would have to lose 70 lbs of muscle, and even then may not fit into the same clothes due to having a much larger bone structure.

This is why I find the current obsession to be a size zero ridiculous - people have different body types, bone structure etc. and there is never going to be a 'one size fits all' solution to anything, let alone clothing! What you should instead strive for is minimal levels of body fat whilst maintaining a healthy amount of muscle, within the framework of your own body. This is a path that is much more likely to lead to success than blindly trying to reach a size that is impossible to do, and you are more likely to feel good and be healthy if working with your body's potential.

In summary, stop worrying about weight and size, and instead concentrate on fat.......or I'll set Randy Couture on you!

 

Wow I'm tired...

Recently I have been trying to lose fat, so calories have been a bit low. I have also been trying to get stronger, so have really been hitting the strength work. I have ALSO been trying to get fitter, so have been hammering the interval work. I have ALSO been working lots of hours and training in Muay Thai/MMA. Being the best at giving advice and the worst at taking it, I have been trying to push on through despite the fact I've been getting tired and my workouts have been grinding recently. This is a great sign of what's known as over-reaching, which is basically pushing the body beyond what it is capable of recovering from in the short term. While this is not bad, I have to finally accept that it's time to back off, have an easy week, have fun and not strain. This time will allow me to recover and hopefully *supercompensate*, a cool word meaning to improve on the situation I was in to start with. If I choose NOT to back off the training, I will just feel worse and worse, and bad things can happen. Muscle tears, viruses, depression etc etc - the likelihood of all of those and more is much higher if your body is constantly battling a huge stressor such as hard training. If you're like me and hate to have time off, do what I am doing and force yourself to listen to common sense. You will come back stronger soon, and able to kepp making progress! Remember that training is a stressor, and the body cannot take heavy stressors indefinitely. Consider the gasoline (petrol) analogy, courtesy of 'The Thinker' on www.elitefts.com -

"Dosage and duration
Dosage and duration
Dosage and duration

One eye drop of gasoline on the tongue won't kill you. Drink a litre at once and you'll die.

This is an example of dosage.

One eye drop of gasoline on your tongue every 5 seconds will kill you in rather short order. Ration the litre out over the course of 60years and it won't kill you.

This is an example of duration.

The gasoline is an irritant not so dissimilar to a jump, squat, bench, clean, fight with the girlfriend, etc.

It is the characteristics of the irritants and their effect on various biological systems that deserves our most special attention."