The Red Delta Project Podcast 2r6m2n

Many of the struggles to build muscle or lose fat come from the needless obstacles we place in front of ourselves. We are making this whole diet and exercise stuff far too complicated and difficult. It's not supposed to be so difficult it requires a herculean degree of motivation and will power. You also don't need to become an expert in nutrition and exercise science to eat well and program an effective workout. Fitness is supposed to be simple and easy. Okay, maybe not as simple as 1+1=2 or as easy as watching TV, but it doesn't have to be nearly as hard or complex as most people seem hell-bent to make it. Check out this week's podcast to learn just why we're making it so hard and difficult and what you can do to turn the tide.

Achieving a high degree of fatigue and exhaustion is a polarizing topic. Some folks love to leave everything they have in the gym or on the trail and come home completely spent. Others don’t like to be dead on their feet and avoid pushing their levels of endurance. I’ve been on both sides of this coin. What I’ve learned is that fatigue is just like any other tool in fitness. It can be good or it can be bad depending on your goals and how you use it.

Most folks are either emotion or logic strong in their philosophy and approach to fitness. You can check out this post to learn about emotion and logic dominance but here are the cliff notes: Emotion dominant individuals: Keep looking for the best and latest science and information. Over-rely on knowing the “right” way to do things or the right program that will work for them. Can become stuck by paralysis by analysis. Have a wealth of knowledge regarding diet and exercise. Logic dominant individuals: Over-rely on hard work. Take fast and consistent action. Run the risk of running around in circles for months or even years without actually getting anywhere. Each of these personalities put you at risk of working hard for minimal results. The good news is once you balance them out, you can unlock the brakes that are making you work twice as hard for half the results. In this week’s podcast I talk about how you can balance these out through using 3 different sources of information.

Are you working your tail off and sticking to your diet or exercise plan, but not getting the results you want? Is pushing yourself to your limits the extent of your workout plan? Maybe you’re always looking for that one diet or workout program that’s going to work for you. Are perhaps you feel you know what to do but you have trouble finding the motivation to get going. If either of these statements strike a cord you might be either Logic or Emotion dominant in your approach to diet and exercise. No matter which side you fall on, you’re probably wasting your effort on things that won’t really bring you results, while ignoring important things that will. Listen to the podcast to learn the difference between emotion and logic dominance, what they mean for you and how to break free of the rut you’re in.

This podcast was inspired by an online lecture I watch by John Berardi Ph.D. from Precision Nutrition. John’s advice is simple, down to earth and, above all, practical for the average man or woman to use. I decided to share with some of the biggest takeaways I got from the lecture including: Why most popular nutrition advice doesn’t really help anyone improve their diet. Why you probably don’t need to make any large changes to your diet. The 2 biggest things to focus on and why you probably don’t need to consider much of anything else. Also, be sure to check out Precision Nutrition for some of the best real nutritional advice on the web! Give it a listen now!

There’s more to progressing your workouts and getting results beyond just weight and reps. There’s a lot more in fact. Take your rest period for example. If you want to improve endurance, build muscle or gain a mental edge altering the amount of rest between your workouts can be just the ticket. Just through adjusting the amount of time you rest, you can make your workout more effective even if your actual workload doesn’t change. If nothing else just knowing your rest periods are consistent can be a real game changer.

Healthy eating doesn't have to be hard. In fact, it should become easier and more effective over time. I share with you several of my best diet and nutrition tips you can use today to improve your diet and make it more effective.

Eating better in an effort to lose weight or body fat is one of those things that’s assumed to be true. It’s practically assumed that cleaning up your diet is the most important component in a weight loss plan. If you eat right then the fat should just fall off and stay off. There's more to being lean than just eating right. THERE’S MORE TO BEING LEAN THAN JUST EATING RIGHT. While eating well is certainly an important part of a weight loss plan, there’s actually no concrete link between your diet and how much body fat you have. The idea that if you eat right your body will be told to be leaner is actually completely fabricated out of thin air. Think I’m off my rocker? Maybe, check out this video for a more detailed explanation why the link between diet and weight loss is a myth:

Time under tension is the most effective way to train for building muscle that I know of. This is because it directly focuses on the root cause of hypertrophy. Many criticise the idea of training time under tension claiming it's some sort of a fad or gimmick. In this week's podcast I discuss the science behind training time under tension and why it makes so much sense for building muscle.

Your habits will make building muscle and losing weight either relatively easy or nearly impossible. This podcast is all about helping you identify these habits and breaking them once and for all.

Many claim diet is more important for fat loss, and it may be in some situations, however, fat loss through diet is a temporary scenario. Regardless of what diet you follow your body will find a way to return to calorie balance one way or another. This is why physical activity might be a stronger, more potent variable towards your long-term fat loss and weight maintenance.

In this edition of the R.D.P Podcast I explore why betting your weight loss hopes on gym based exercise can be incredibly limiting. If you really want to burn as much fat as possible, your best bet might be to use methods that don't require a hip fee and a TV to keep your mind distracted from how bored you are.

Progression is the bottom line in strength and fitness. If you have progression you lose weight build muscle and develop your ninja skills. It’s as simple as that. However, if you have the perfect routine, the perfect diet and the best equipment, but no progression, you’re stuck. So there’s a lot at stake here. With progression comes the results you want. Without it, nothing else matters. So that’s why it pays to know the basic rules of progression. What it is, how to achieve it and how to set yourself up for success. Listen to this week’s podcast for the essential rules of progression you need to know to unleash your full potential.

"It's so much easier to build muscle and strength with Weightlifting, you just add weight." I've heard the above argument for why weight lifting is better than body weight training for years and have always thought it was a valid point. After all, when it comes to calisthenics making your muscles work harder is a lot more complicated. You have to "upgrade" more than just your muscle strength. You also have to improve your balance, muscle coordination, and a host of other qualities you may not care about. pistol squat Ya gotta earn that resistance and prove your worthy of it! In short, you have to earn your resistance as opposed to having it simply given to you from an external object. Not that there's anything wrong with lifting a weight, but I've grown into the belief that even though I have to earn my resistance in calisthenics I'm far better off for it. Check out this week's podcast to learn why earned resistance may be better than just given resistance.

Here she is, the one and only Adrienne Harvey! Yes, the one and only Girya Girl is on this week's episode of the R.D.P Podcast. In our conversation, Adrienne pulls no punches about what it takes to excel at the coveted Dragon Door PCC Century test plus. We also get into some of her best tips for diet, nutrition, fat loss and training. Here's the playlist: Progressive pull up tips 4:30 Personal training and group fitness 11:16 Prepping and ing the PCC 13:30 Handstand tips 31:00 The Iron Maiden Challenge 33:00 Diet and fat loss tips 35:35 Check out Adrienne's cool videos and podcasts here: Website: http://giryagirl.com/ Youtube: https://www.youtube.com//GiryaGirlTV Facebook: https://www.facebook.com/GiryaGirl/?fref=ts Giryagirl Podcast: https://goo.gl/nBT8Hr

The advice to stimulate a muscle rather than annihilate it is fantastic to follow. It will save you from injury, speed up recovery and improve motivation to train. It might even save your training career! The only question is how do you that? What does it mean in application? I attempt to answer this and give you some solid ideas you can use in your next training session in this week's podcast.

There's a reason why skipping leg day is a popular meme on the internet. Training legs is hard, really hard plus it sucks a lot of energy out of you. Couple that with the fact that a lot of guys just don't appreciate leg strength in comparison to the beach muscles and you've got quite an uphill battle. All of the skinny leg issues in the world can easily be solved if more people simply enjoyed leg day. If guys loved leg day like chest day chicken legs would become a thing of the past. That's why the topic of this week's podcast is how to love leg day. Listen in and enjoy. Hopefully, you'll never have to endure the shame of being one of "those guys."

It's been a few months since I unleashed my Veterano Plus workout and the results have been nothing but positive. People are recovering faster, getting stronger and just generally having a blast with it. I'm often asked if it's a good workout for building muscle. I hear ya, personally, I need that muscle building potential to keep me motivated. I have a really hard time doing any form of training that doesn't help me either build muscle or is really fun to do. So does Veterano Plus deliver on the muscle building front? I answer this question and more in this week's podcast!

You don't have to hit some sort of physiological switch to burn fat or build muscle. You simply need to speed up or slow down a couple of simple processes that are happening every day of your life. Don't forget to the FREE Chain Training ebook at http://www.reddeltaproject.com.

Despite the differences, building muscle and strength through calisthenics is not any different than using weights. The principals are the same: Use basic compound movements. Keep a consistent routine. Focus on progression. Optimize recovery through adequate rest and diet. It doesn't matter if you prefer push ups over the bench press or weight machines to suspension straps. You can get to the top of your potential along either path. The biggest difference lays with that whole progression aspect. Both calisthenics and weight lifting use progression but they go about it in a slightly different way which I cover in this week's podcast.