Statham's Big 5-55 workout (courtesy Dan Johns)

Looks like we won't be able to record Episode 17 this week...so here's what I have been working on, Monday and Friday...



This is a very difficult routine called the Big 5- 55 routine, designed by strength coach, Dan Johns, for Jason Statham (reprinted from UK Men's Health). It incorporates a circuit of 5 exercises 10x- decreasing reps by one each round. Those exercises are:

1- Front Squat

2- Pull-up

3- Decline Push-up

4- Power Clean

5- Knees to Elbows (hanging)

Rest as little as possible...I've been doing 90-120 seconds between circuits but haven't completed more than five. It's a tough workout and tougher still if at a commercial gym. Statham has trained at a gym by LAX airport with trainer, Logan Hood. Big 5-55 is just one day from his typical 6 day routine (at least while preparing for a role). Here's his full 7 day schedule from Australian MH

http://au.lifestyle.yahoo.com/mens-health/fitness/workouts/article/-/5926430/jason-statham-s-full-7-day-wo1000rkout/

Maybe this is helpful to someone. Do this M and F, stretch on W or light lifting, and sprint on Thursday. Do something active like surf, basketball, or cycling on the weekend- and cut beer, sugar, bread, flour, and you'll be ready for summer.

Here's a few quotes:

“Every single day has a different combination of exercises. It always changes, and that’s what keeps things interesting.”

“Writing everything down makes it impossible for you to muck it up."

"I’m interested in practical strength that’s going to help me run, jump, twist, punch.”

“I’m a firm believer in attitude. Some people just don’t have that desire, and they need a good kick up the arse. Look, you’ve come to train… let’s fucking train! Your body is like a piece of dynamite. You can tap it with a pencil all day, but you’ll never make it explode. You hit it once with a hammer: Bang! Get serious. Do 40 hard minutes, not an hour and half of nonsense. It’s so much more rewarding.”

“I’ll jump rope, then do squat thrusts, burpees, [squat thrusts in which you thrust your legs out, back to your chest, then leap in the air], star jumps, push-ups, tuck jumps [jump up, lift your knees to your chest, and straighten to land], and step-ups...If I’m doing a push-up, I go down slowly and then Bang! push back up as explosively as I can.”


GPR

Episode 16: Glendale Blvd

Minisode- Gabe and Joe do a quick check- in before running sprints at Silverlake Reservoir. Music by GPR w/Marcos Mora. 5/9/13

Art De Vany and the New Evolution Diet

This week I've been rereading Art De Vany's "The New Evolution Diet. DeVany is considered the grandfather of the Paleo movement. He recounts in his book how he stumbled upon the diet in the 70's while dealing with his diabetic son and wife. Being an economist and statistician, he carefully noted which foods caused their insulin levels to rise. Pastas, sugars, sodas, etc were all culprits. It wasn't long before he found himself shopping the aisles of the grocery store for items like veggies and various proteins. A new (yet old) diet was discovered.In addition, DeVany emphasized posture, sleep, natural foods, and exercising outdoors, as a pathway towards health.



To sum up his book, De Vany emphasizes these basic points in his conclusion (paraphrased here):

1- Eat fresh veggies, fruits, nuts, meat, and fish. Avoid grains, legumes, potatoes, carbs, and sugar. Limit alcohol.

2- Skip one dinner each week.

3- Exercise with intensity. Lift weights, run sprints, play a sport. 2-3 gym visits for 30 minutes should be enough.

4- The goal is to east and exercise as humans did c. 40,0000 years ago. But don't overdo it.

5- Give up a regimented approach to diet and exercise. Relax and let it happen.

Critics have taken issue with DeVany's science, saying he contradicts himself, or that some of his points are fuzzy. As a reader, I found his tone colloquial, friendly, and direct. It's as if you're sitting down to a meal with him and he's explaining what's worked for him. The guy is clearly in amazing shape, and especially for a 73 year old. I'd highly recommend it and enjoyed his views on vegetarianism, the worst foods you can eat (french fries), and his back to basics take on exercise.

Here's a link to his book on Amazon:
http://www.amazon.com/New-Evolution-Diet-Paleolithic-Ancestors/dp/1605291838/ref=tmm_hrd_title_0?ie=UTF8&qid=1291770304&sr=1-1

Here's a video on DeVany:
http://www.youtube.com/watch?v=MsLyp8XloCE&feature=player_embedded

Episode 15: Becoming a Supple Leopard

Want to become a supple leopard, ready to pounce with boundless energy, enthusiam, and ferocity? So do we. Check it out as Gabe and Joe reveal their new ultra-secret 4 week road map to Shred City. Hop on board folks- cuz this train's leaving. With music by Option 3...



http://gettingfitwithgabeandjoe.podomatic.com/entry/2013-05-05T20_09_15-07_00

Episode 14- Mama Say Knock You Out!

Tune in as Gabe and Joe discuss their sprint workout, delve into the Platinum workout of LL Cool J, demystify his chili recipe, share Jason Ferrugia's sprint warm-up routine and discuss some deeply personal matters, namely what they ate the previous day- IN DETAIL! Check it out- with a special track not by Joe Bagg but someone who's name rhymes with Splerbie Blanhock.



http://gettingfitwithgabeandjoe.podomatic.com/entry/2013-04-20T00_42_14-07_00

Check out LL Cool J's "I'm Bad" here:

On Beer

Why is beer so hard to leave behind?

For me, it's been the hardest to cut out of all the foods I've cut out which include:
milk, cheese (even string cheese), bread, cereal, pasta, soda, candy, chips, potatoes, and more.

On the science side, people talk of it being liquid sugar; hence beer bellies. Many trainers advise not to drink your calories. As a Paleo practitioner, it clearly crosses the line, as it's made entirely from wheat.

I think besides the fun of trying different varieties (stouts vs. porters vs. lagers), and the design aspect (I'm a sucker for cool marketing and logos), I've noticed an undeniable social pressure to drink beer. Oftentimes it'll come from friends or acquaintances, or most often, from a girl at a bar. I've played a show and go to the bartender to sign out and a girl (or guy) will offer to get a beer together...It's an innocent enough suggestion, and a lot of times, it's a gesture more than anything. I've had bartenders pour a beer, and say, "It's on me brotha"....Tough to turn that down. "Sorry man. I'm actually off beer"...I sometimes say that, but more often I'll have the one, or a few sips and leave it somewhere else in the bar. I once hung out with a real fitness trainer, a guy who makes workout videos for a living, and I was so impressed that we were at a bar, and he only drank water. I don't have that kind of will-power. Maybe it takes having your body be your top priority...

Regardless, I think there's a social pressure from women for guys to drink beer, or not care too much about their bodies. It makes them feel self-conscious maybe, like if you order a salad, and they order a shake with fries. It's actually become a turn-off for me, dating, when a girl is too judgmental about my food choices. Most guys will say, "I'm trying to watch my girl-ish figure" or something self deprecating, and get off the hook, but they shouldn't have to. You see women doing squats in the gym; why should guys have to apologize because they don't drink beer or eat bread? I've met girls casually in bars,and when I mention Paleo, they act like I've said that I eat babies for breakfast.

At least 75% of achieving your fitness goals is diet-related. In the new Men's Fitness, there's an interview with Schwarzenegger where he talks about his diet during training for various roles. To bulk up, he ate more, lifted heavy (lower reps, heavy weights), and ate more protein, carbs after lifting. To lean out, he emphasized more cardio (prob sprints). Beer's a drag ultimately. It makes you feel sluggish the next day, and literally undoes any training you've done. But it's tough- particularly if you're single and find yourself playing music in bars or watching sports or whatever. Drinking wine is grounds for ridicule in this country, and some places only serve beer and wine. Whiskey has been a go to- but at $10 a drink, and with higher alcohol content, it's not a great long-term solution.

It's hard to face it, but if you (or I) really want to reach your goals, alcohol has to go...

Episode 13- Hangin' W/Gabe and Joe

It's a pre-Passover hang with Gabe and Joe...first at the gym, doing some Feruggia style workouts and observing some unorthodox lifting technique; then over at Sprouts shopping for groceries, before reviewing Paleo For Lifters, the new e-book by the folks at 70's Big.com. Music by Los Devastrados.