“Ask Brian” Hangout w/Coach Brian III Strength training to turn off Your FAT Programs
What You’ll Learn:
- Discuss how strength training turns off FAT Programs
- Get started with strength training, safely
- We’ll do a live GM Work-in together! Upper & lower body, and abdominals
- I’ll answer your questions
Thank you for this very informative video. I’m not a complete stranger to resistance training but have moved away from it of late, not appreciating the role in turning off our FAT programs. You explained it very well and I really enjoyed the set of exercises you provided. My question is this: is it a good idea to combine the 4 minute tabata protocol (I’ve been doing that for a few weeks-thanks!) with the strength training on the same day to or should we do one on one day and the other the next day? Also, is there a video where you “put it all together” and take us through a complete workout, without stopping for the explanations? I’d love that.
Hi Roxanne,
we did create a program Gabriel Method Fitness (in its the store) where we run through a full GM Work In. With that in mind how about one hangout we do a full Work In together. Stay tuned 🙂
Hi everyone oh I am so far behind! No internet service while away but back on track now. About the cramping I find that long socks in bed at night works wonders 😀 along with all of Brian’s great info. I have terrible body mechanics, still, hoping weight loss will help eliminate the leg and torso cramps are a big side effect. And thanks for the 21 day challenge idea! I need the structure to get back in the groove ! I also got my Challenged Athlete Foundation grant fulfilled with a beautiful Handcycle !! I have never felt such speed! If any of you would like info just ask, it’s an international group. 😀
HI Donna, I love the idea of a Handcycle, perfect.
All the best!
Dear Sharon,
I have experienced the same cramping and found out I had high levels of potassium. I was taking the wrong kind of supplement and too much potassium was in them. Plus I had a medicine given to me by a doctor that said a side effect could cause high levels of potassium. I will not forget how painful that all was. The medicine was supposed to correct hair loss. I was supposed to take it for a year. I changed doctors.
Interesting Maylin, the electrolytes like to be in balance. Too much of one will compromise the others as you have found out.
Thanks for posting.
Brian
Brian,
Do you have suggestion for calf cramping…. In the evening, after yesterday session, which was a great experience, my calf cramped intensely, l really had to flex my foot and position my leg to counter the cramping and it was persistent. Had to attend to it.. Is that something to do with hydration?? I just kept it flexed and when it passed enough to walk, I did… Thanks for any suggestion that you have… Sharon
Thanks for asking this, Sharon, I’d be interested in this too. I have always had problems with bad leg cramps [one reason why I can’t do yoga!] They come and go, getting a lot for a few weeks then none for a few weeks and I’ve never been able to find out why. One thing I have discovered is when I am losing weight they seem to get worse. When I am eating more carbs and stuff, they seem to go away. I also find taking calcium really helps a lot; they are thick and fast if I forget my calcium. They are much worse in bed at night or early mornings. Thanks Brian.
Ouch! Cramps hurt.
So many reasons why our muscles cramp with most common being dehydration, low levels of electrolytes, circulation, tight muscles and over use.
Always hard to know which.
My suggestion would be to tick all boxes. Drink plenty of water particularly after a session and have a good long stretch. Some self massage of your calves helps to promote circulation and loosen the muscles. Generally for me chronic tightness in the calves is the problem so working consistently to loosen them off will be of great benefit.
You can buy electrolyte (no sugar) powders to add to water, an epsom salt bath is good, loofah your calves often, put your feet up at night, are a few suggestions.
I’m hoping you’ll find the fitter you get the less cramps you have. Your muscles/body will get used to the work and better supply/eliminate its resources. If it makes you feel better even the most trained athletes suffer from cramps, so welcome to the club 🙂 Hope that helps guys! Brian
Thanks very much for this, Brian–I had wondered if dehydration had something to do with it–I bought a great big water bottle the other day and have been sucking it back a lot more–no cramps now for three days [touch wood!] and danced for three hours on Saturday [it’s gentle dancing, definitely not stressful.]
Hi Brian
So if your muscles get ‘wobbbly’ is that a time to stop?
thanks!
Hi Jacqueline,
I would think if your muscles are feeling wobbly that is an indication you have worked them well.
Concentrating on good form with your movement may allow to squeeze out a few more repeats when feeling like this.
Well done, glad to hear you’re training hard Jacqueline.
Brian
IS JOGGING BETTER THAN WALKING?
Not for all Prince. If you are able to jog, great but often with a weight issue, this is not advised.
Either way walk or jog on a soft surface like grass or sand if possible.
Thanks for your post,
Brian
Thank you Brian. That was a very informative session and reinforces the stuff I do with my personal trainer once a week. Although I couldn’t see the sponge (due to very low vision) I could imagine it and that was very helpful.
Thanks Leonie
Thank you for all the different ways for us to stress and get going. I tried the floor exercises on my Tempur-Pedic bed. My knees could not even take that. Oh, I have much work to do!!
be sure to take it easy Maylin. good on you for trying. thanks for connecting
It was great–love the no nonsense advice–wonderful. Unfortunately the program stopped playing half way through–tried everything to get it to work : (
Oh no Amy, so sorry about that!
You should be able to access the recording now. If not please contact our team at help@thegabrielmethod.com
Den – GM Team
This is a PS….
If there are any of you that don’t usually write in the forum. Joining something like this makes it easy…. given a theme that we are all trying at… So come on try with us….
Also, if any one is at a different fitness level, work your system. Brian’s stuff is great for those of us with nothing to hold on to but still… working together is fun…. it’s like having a group of running mates… it can keep you going even if you are not doing the same routine….
I DID IT…….. From Jon’s GTGE vis all the way…… If I can do it,,, we can do it………. So far Megan, Esme, Neshama and I are aboard…. come on guys…..
Brian you are a nut….. I have 4# wts.. (less than 2Kilos) and 1 8# wt… at start I doubled the 4# ones in one hand and the 8 in the other…. I did everything 1/2 speed… you would do 20 reps, I would do 12…. by the last arm one… I think overhead…. I had to just use the 4# wt… UGH…. but I did it…… no push ups by then my focus was out and hamstrings on the floor were almost a joke if it didn’t mortify me to think of how unfit I am….. Oh not going there… I choose to love honor and accept myself right at the fitness level I am… Even if it is frustrating…. anyway……
Did GTGE…. it was great.. used the timer in NYNY, for those of you with that program made it easy to just push on through…
I’ll go to our thread now but just finished and feel content….. procrastinated long enough before starting….. SOOOOOOO
AGAIN THE WATER IS FINE JUMP ON IN …. IT IS SOOOO MUCH FUN DOING IT TOGETHER…..
Awesome Sharon, makes you feel alive doesn’t it?!
YES IT DOES…..Thanks for the routine…
TLC Sharon
Hi Brian,
I’ve just been going over these again to write them down, and am wondering how to fit them in along with the Tabata training. Would we do the whole [upper AND lower] body exercises, then go straight on with the get-thin-or-get-eaten [Tabata] exercises? Or would we do the upper body one day along with Tabata and then the lower body+ Tabata the very next day–or wait a day in between? Or alternate the whole-body strength training one day and just Tabata the next? Which is the best way? OH Dear! I hope I got my question across, I feel like I’m babbling!
Thanks Brian
Esmé
Hi Esme,
I do like the idea of following Resistance training with GTGE in preference.
I also like the idea of doing a full body circuit of Resistance training in preference too.
However, time, present level of fitness may govern how much you can do on a particular day so don’t be to hard on yourself if unable to complete a fully body Resistance followed by GTGE…it would be a tough Work In.
Still trying to find that Ab video, I know I made it and have it somewhere. 🙂
Thanks for your connection
Brian
Thanks Brian,
I thought that was what you meant but just wanted to clarify. I believe once I have the full body resistance training “in my bones” and am familiar with it, I’ll fit it in fine with the GTGE to follow. I also liked the idea of the visualization first. I listened to the Life force Vitality group visualization for the first time today and it really seemed to have the desired effect on me, so maybe both of them would slide me into my morning, before doing the exercises.
No worries about the abs video, Brian, I’m looking forward to seeing it and gleaning some help from it, but I believe the Full Body resistance will help things too in that department.
Thank you very much,
Esmé
Brian, I’ve decided to do a 21 day challenge… If you do something for 21 days then it’s yours…. I think someone said that.. Anyway, can you alternate the resistance and the 20 second one.. every other day… they are different… or really all on one day one day off…… maybe I’m slow on the up take… Just want to make it work… afraid my mind will like the rest day too much and forget to do the next day teh heh…. Thanks for this great addition to the GM forum… just love the feeling of working it out together with the others on the forum too…. Gratitude… Sharon
Just thinking,,, maybe Jon’s Qi Gong…. on the alternate days and try to do both of the routines on the same day.. the Qi Gong is pretty gentle… If I don’t have the gumption to do both just alternate? I am only trying….. a give myself a 21 day challenge mindset.
I like the QiGong idea too, Sharon. I have tried to do the yoga DVD one that I bought, but am just not good at yoga,I wobble and fall over and get cramps etc, but can definitely do QiGong. I think I’ll keep that in mind too for alternate days.
Thanks,
Esmé
OK a 21 day challenge sounds fun!
Here’s the protocol:
Every second day do a complete GM Work In which includes:
Visualisation (Get Thin/Get Eaten or your own)
Resistance Work
GTGE
Cool Down
and then the next day either:
1. Complete Rest or Yoga, Qiong, a walk but nothing intense (in the physical sense)
Keep me posted on start date and through the Forum we can follow your progress.
Awesome.
See if you can get a few others on board too.
Great work Sharon, this will be great.
Brian
Hi Sharon and Brian,
I really like that challenge idea too–thank you for the guidance, Brian. I think I’ll be able to do it for three weeks, maybe longer with the way I’m feeling since I started juicing! Lots more energy than before. I think I’ll start this Saturday.
Oops! Now I’ve made a commitment! Hope others will join me 🙂 Once I do the first one I’ll put it in the forum.
Thanks for suggesting it Sharon.
Esmé
I need to do resistane tomorrow but, will catch up with you on Monday ….. will use Brian’s suggestion. Don’t exactly know what he suggests for cool down but sure there are some on forum… or I have the fitness videos… bought but didn’t use yet…there maybe ideas there. I’ve never listened to the GTGE visualization. Maybe Colleen, Rachel or Tracy are up for it. Megan is having trouble with her knee,,, may need to lay low. Neshama is back from Hawaii this weekend. I ve got to get to sleep. One of use should start a thread tomorrow…. so catch you there…….if we could get the Omega folk on board we could continue on til we meet…… big dreams start one step at a time.. night night Sharon
Hi Sharon,
I just wrote in your “own little corner” while you were writing here! Great ideas here. My recollection of Brian’s cool down is that it is almost the same as the warm-up with swinging the body around, then circling arms round, backwards and forwards, then swinging arms a bit higher crossing them over the chest then swinging them out to the sides–loosely.
What I like about Brian’s exercises is that a lot of them can be done seated. I love it that he considers the fact that overweight and/or older people might have trouble with their knees! So Megan might be able to do some of them anyway, sitting in a chair.
If you’re up before me, I’ll look for the challenge thread, otherwise I’ll start it. Thanks for the inspiration, Sharon! <3 I'll look forward to you joining up with me on Monday! Now I HAVE to do it!! Darn! 🙂
Esmé