Wednesday WOOT! Factor!!

Hello Kittens!! Welcome to the Wednesday Woot! Factor!! Today I'm proud to introduce you to my BFF Jamin Thompson, who rocks. I met Jamin on Twitter and I have to say, in addition to obviously knowing his stuff in the fitness area, he is just flat-out a GREAT guy. He is so thoughtful and sweet and helpful and - I don't have a bad thing to say about him. I'm honored to call him my friend and excited to share his expertise with y'all. And....in case you haven't already- join us over at the Sears(R) Fit Club on Facebook! Whatcha Waiting For?

When did you first start working out and why?

The main reason I ever touched a weight was simply to become a better athlete. Plain and simple. I played just about every sport as a kid, but my mom would never let me lift weights back then because she was so afraid that weight lifting would “stunt your growth”. She had a change of heart though when I turned 14 (I guess that was her magic number) and she set me up to work with a trainer and I’ve been hooked ever since.  

 Are you at your “Happy Place” right now – meaning more of a maintenance mode, or are you still in a weight loss mode?

I wouldn’t call it a happy place because I am always working to improve, but most of the time I am in maintenance mode because that way I’ll only need a few days to prepare for photo shoots and what not. Plus, maintenance mode keeps me off of the annoying gain weight/lose weight yoyo cycle. To be honest, I wouldn’t mind gaining 5 or 10 more pounds actually.  

 If you are in maintenance mode, do you feel that you work just as hard to maintain your level of fitness as you did to lose it?

I always work hard, and there isn’t a single workout where I say to myself, ok well you’re already looking pretty good let’s just cruise through this one! Maintenance mode is great, but I work just as hard being there as I would if I were trying to lose weight. There will never be a phase of your fitness progression where you can slack off because you’ve “arrived”. Your fitness level is a lot like money…you could have a million dollars one day, but if you don’t save it or invest it wisely you can lose it all and have to start back at square one.

What does your current workout “routine” look like now?

I don’t really have a set “routine” and lately I’ve been experimenting with different training splits, reps, sets, angles, variations, tempos, rest periods, etc. But a typical workout for me consists of a ton of super-setting and circuit-training. These days I try to be as efficient as possible in the gym so I try to cut back on my rest periods so that I get an aerobic and anaerobic effect.

 

Here is a back & shoulder workout I did recently:

The workout:

-10 minute warm-up on the treadmill walking

-5 minute shoulder warm-up

-Barbell military press 155x8 superset with pull-ups till failure <-4 sets

-Power cleans 185x8 superset with pull-ups till failure <-3 sets

-Bent over row 275x8 superset with 15 lat raises <-4 sets

-T-Bar row with five 45 pound plates superset with 10 seated dumbbell front raises <-3 sets

-Seated cable row superset with 12 plate upright rows (45 pound plate) <-3 sets

-50Lb kettle bell swings superset with pull-ups until failure <-4 sets

And that was a wrap!

Of course any workout on paper looks easy but trust me this one was killer and if you don't punk out on the amount of weight you use and keep your rest periods between 60-90 seconds you'll definitely get owned by this workout. It’s for advanced users only.

What do you do for cardio? How often?

If you mean cardio on the treadmill or elliptical (conventional cardio) that would be practically never. I get my cardiovascular training from intense resistance training workouts primarily, and if I do any sort of running I’ll definitely go outdoors.

Do you workout at home or the gym?

I prefer a combination of both. It’s probably 80% in the gym and 20% at home depending on my schedule.

What do you say to those that haven’t gotten fit and complain that they don’t because they “can’t get motivated”?

I would say get off your lazy butt and make it happen! I’ve written a bunch of stuff about this over on my blog because it is a very common excuse…but it all comes down to desire and your success is only limited by your desire to achieve excellence.

What really bothers me about our culture is that most when given the choice most people usually choose comfort rather than pursue excellence. We have no problem spending money on quick fixes, and try everything we can to find quick, easy, pain-free solutions. To take that a step further, most people never fully commit because they fear that failing after making a serious commitment with kill their self-esteem, which leads them to only give a 50 or 60 percent effort and make a partial commitment.

Partial commitment keeps them feeling safe...so even if they don’t reach their goals they can still protect their self esteem because they only risk partial disappointment. Consequently, many people then use lame excuses like “I can’t get motivated” which allows them to feel better by rationalizing the entire situation. 

What about any/all of the excuses like “No time”, “No money”, “no gym”, “no support”?

People have been making excuses since the beginning of time and here are the ones I hear regularly:

-It’s the economy
-I don’t have time
-I'm too tired
-It’s the way I was raised
-It’s my bosses fault
-It’s too hard
-I’m not smart enough
-I don’t have enough money
-I don’t deserve it
-It’s going to be risky

You get the idea.

All of those are somewhat legitimate excuses on the surface, BUT, if the President can find time to exercise…so can everyone else. I don’t see anyone having a busier schedule than the President so that excuse is out the window. You don’t really need money or a gym to exercise…you can go outdoors, do some yoga, bodyweight exercises, have a pickup hoops game, go hiking, swimming, running, etc. So I’m not buying the no money excuse either. Having no support can be difficult though. If you are just starting out it can be very important to have a friend or loved one hold you accountable and support your goals. Having a solid support system really makes getting over the hump that much easier, but even if you can’t find a single person to support the cause don’t let that hold you back…go do your thing!

Most people hate to hear this but the truth is that where you are in life is exactly where you really want to be. And you will continue to be exactly where you are as long as you continue to waste time making lame excuses and saying “it’s the”. Every time you say the words “it’s the”, or "it's my" you’ve already failed.

Our thoughts control our destiny, and we can control what we think about so we can basically write our own success stories! So think positive, then take action, and life will reward you.

 What is your "diet" approach?

I have 10 basic rules to my nutrition “philosophy”:

1. Food should be natural, fresh, pure, and whole. Whole foods that are left in their natural, un-altered state are the highest in nutritional value. These foods will help you build a body that is healthy, strong, and fit.

2. Always maintain an 80% alkaline and 20% acid ratio. Proteins and starches are acid, vegetables and fruits are alkaline. Just about all of the metabolic wastes of the body are acids so we need to eat alkaline forming foods like fruits and vegetables to neutralize these acid wastes. Acid wastes are especially dangerous because they are believed to cause a variety of health problems and chronic diseases.

3. Be active. Your body was designed to move around and be active so it is important that you challenge your muscles every day. If you do not have time to make it to the gym, just do a few pushups at work or take a brisk 15 minute walk during the day. If you are sitting at home watching tv, why not jump rope or do some abdominal exercises instead of laying there collecting dust? I like to think of my body as an expensive sports car and treat it as such. I don’t put crap fuel in it, I always perform routine maintenance, and when I am not on the race track I take it around the block every so often to keep it running smoothly. Your body is the biggest “investment” that you have so be sure to take care of it. There are 86,400 seconds in a day, try to always make the best use of them.

4. Eliminate the three silent killers: white sugar, white flour and refined salt. These are the top three foods to avoid if you ever want to be healthy and fit. Table salt can elevate blood pressure, increase your risk of stroke and harden the arteries. Too much table salt can also cause you to retain excess water and carry unwanted pounds. Be sure to only eat foods that contain the “organic” sodium that occurs naturally in them and avoid refined table salt at all costs.

Refined foods like white flour and sugar provide no nutritional value and are full of empty calories. Eating these foods also puts an extreme strain on the liver and can stop fat loss in its tracks. Avoid all foods made with white flour and sugar and eat natural raw foods like fruits and vegetables instead. Natural foods in their raw form have the highest nutritional value of all foods and are chock full of the best vitamins, minerals, fiber, and live enzymes.

5. Drink plenty of water. Since our bodies are over 70% water, drinking water is essential for optimal health. Water helps prime the body for fat loss, as well as flush out harmful toxins. Not drinking enough can lead to a water imbalance in the body, which can increase your risk of disease. Be sure to drink between 64 and 128 ounces of water daily.

6. Eat in moderation. Eating the same foods in excess can cause nutritional deficiencies because this means that other foods are not used in sufficient variety in the diet. Many bodybuilders and amateur lifters are guilty of this and fall into the chicken, broccoli, and sweet potato every day trap.

In order to burn fat and remain healthy it is important to eat enough protein, carbohydrates, and fats daily. However, each macronutrient should be eaten in the correct amount at each meal. This prevents overeating and helps maintain a balanced combination of foods in the diet.

7. Never fry foods or use heated oils to cook food. Foods that are cooked in oils and/or fried are cooked at high heat. This high heat food preparation process is dangerous because it lowers nutritional value and makes food almost impossible to digest. Cooking using heated oils and frying is also a contributing factor to heart disease, hardening of the arteries, and high cholesterol.

8. Eat plenty of fiber. If you wish to remain healthy, you cannot understate the importance of dietary fiber. Fiber improves digestion, keeps bad cholesterol levels down, and provides satiety which will keep you feeling fuller longer. If you are trying to keep calories low and lose weight, eating enough fiber is very important.

Good sources of fiber include, but are not limited to: apples, pears, raspberries, broccoli, brussels sprouts, spinach, kidney beans, navy beans, and almonds. Eat between 20-25 grams of fiber daily.

9. Let nature work its magic to heal. We tear our bodies down when we exercise. In order to recover and keep our bodies steadily burning fat and building muscle we must eat properly, get enough sleep, and supply the body with the nutrients that it needs to repair tissue.

10. Keep variety in your diet. Any diet is boring without variety, but even more importantly, when we lack nutritional variety we can’t supply the body with all of the nutrients that it needs to remain in optimal health. Maintaining variety in your diet guarantees your body gets all of the nutrients it needs to remain healthy. Most diseases are associated with a nutritional deficiency of some sort so it is very important that we add variety to our diet so that we get the full spectrum nutrients that we need to remain healthy.

With that being said, I always try to eat 5-6 meals per day with a combination of protein, carbs, healthy fats, and veggies.

What changes have you made over the past several years in your diet and/or workout approach and why?

I’ve been eating pretty healthy over the last couple of years, that hasn’t really changed much but I have started incorporating more power-lifting and MMA stuff into my workouts lately.

What is your food weakness?

I’m a sucker for a good pepperoni pizza or some strawberry cheesecake.

What is your favorite healthy breakfast?

This one is a no brainer, it’s protein pancakes by far. I like to make apple cinnamon protein pancakes and here’s how I usually make mine:

Ingredients:

•    1-1/2 cup gluten-free pancake mix
•    1 egg
•    1/4 scoop Prograde Vanilla Protein Powder
•    1 tbsp unsweetened applesauce
•    3/4 cup almond milk
•    1/2 tsp. ground cinnamon

Mix all ingredients until the batter is mixed well. Next, on a 350 degree oiled griddle or frying pan (Non-stick spray, or a light coating of vegetable oil just rubbed around the griddle with a paper towel), pour the pancake batter in typical pancake size and shape on the pan.

While the pancakes are cooking, peel and dice an apple, and drop a few on top on the pancake before you flip it. Brown on both sides, and serve.

This recipe makes about 10 pancakes.

Nutrient Breakdown: (per pancake)

Calories: 104
Protein: 3 gms
Carbohydrates: 2 gms
Fat: 0.5 gms

When did you start blogging and why?

I’ve been blessed with the opportunity of being able to reach out and help quite a few people from all over the world via my blog over the years…and I started blogging back in 2007 because for one, I wanted to help people get healthier, and two, because I love to write. I was sick for about three years with what my doctors thought was Crohn’s Disease (they aren’t so sure anymore because I haven’t been sick in years), and I have been told by some of my readers that I have become sort of an inspiration to them because of how I fought to overcome the illness using natural whole foods, real nutrition, and exercise. So I’ve been able to use my blog as a platform to share practical advice that can help people get healthier, leaner, and stronger without any BS and I’m loving every minute of it.

How has blogging enhanced your fitness efforts?

Blogging is cool because it allows you to reach out to and have discussions with people from all over the world. You can share ideas, as well as learn from each other and grow. Sure I provide a bunch of solid information on my blog but I have learned a great deal from my readers as well.

What is your Twitter/FB/Email ßwhatever you feel comfortable providing?

My twitter is http://twitter.com/jaminthompson Facebook http://facebook.com/therealjaminthompson and my Fanpage http://www.facebook.com/pages/Jamin-Thompson-dot-Com/126613047380794

What haven’t you done (fitness wise) that you’d like to try?

It would be so cool to be on the cover of Muscle & Fitness Magazine. I grew up reading that mag and it would be an honor to be on the cover. That would be the ultimate.

What motivates you to keep at it?

I just have a burning desire to help people succeed. I don’t really know where it comes from exactly lol, but I like to attribute it to the fact that I’ve had so many amazing people helping me get to where I am today and I guess I feel compelled to give back. Plus I learned so much during the 3 years I was sick I swore to myself that if I ever got better I would find a way to help other people live longer, healthier lives.

Are you a morning workout person or evening or lunchtime?

After suffering through hundreds and hundreds of brutal 5am workouts in high school and college I’ve got to say those early morning workout days are long gone! These days I’ll typically stroll into the gym around 3 or 4pm. I’m definitely not a morning person.

What is YOUR biggest excuse that you find yourself battling in not wanting to workout a certain day?

Oh without a doubt it’s the oh you’ve already worked so hard, you’re already in shape, just chill on the couch tonight, order a pizza and watch tv you’ve earned it excuse!

Do you weigh yourself or measure yourself?

I rarely weigh myself, but if I am working towards a goal, say a fitness competition for example, I will step on the scale once per week to evaluate my progress. I’ll also take measurements on day one, and then take them again every 10 days or so after that. But I am more interested in my body fat percentage so I tend to keep track of that more often than I do my weight.

More from Jamin: 

The most difficult step is the first one: commitment. But once you decide to commit 100% and then dedicate yourself to improve your body there is nothing that can stand in your way.

Secondly, you must have perseverance and maintain a positive attitude throughout the entire process. If you want to achieve your goals, you’ve got to work hard, but hard work is not always a surefire recipe for success. Sure, hard work increases the probability of success, but it also opens up an entire world of unknown.

The false notion that hard work deserves success can crush your entire motivation to workout and can leave you burnt out and frustrated. That’s why it is so important work hard for the right reasons. My advice to you is to not focus so much on the results, but to enjoy the process. When you train with a result-oriented mindset, you may achieve your goals, but sometimes the results you achieve are not as satisfying. When this happens, your success may feel like more of a relief than a feeling of excitement.

Lastly, hard work is HARD and sometimes working hard day in and day out sucks! It’s no secret that the greatest warriors and athletes in history all had the remarkable ability to do one thing better than everyone else...they were able to persevere and sustain the durability of commitment. Many people see their favorite athletes and bodybuilders in the magazines and it is easy to get caught up in the glamour and glory of being a celeb, but all of these people had to go through tremendous struggle and hardship BEHIND THE SCENES in order to achieve their level of recognition and greatness!

Most people give up and quit after one or two tries…and they simply cannot see the long term reward due to their limited myopic vision. They just see it in the black and white terms of putting in effort and wanting to see an immediate reward.

What you have to realize is that the PROCESS is more important than the PRODUCT. Setbacks are to be expected on the road to success, so be disappointed but NEVER discouraged. Take minor setbacks as a time to learn and focus on personal growth. Every one of us has a unique timetable for success so never ever give up. Always believe in yourself, keep grinding and pushing forward.

 Um. WOOT!