Understanding Our (+) & (-) System

"I'm not sure I understand all the pluses (+) and minuses (-) we've seen in the titles of the workouts lately. What are they and why do you do it?"

They are indications that something has changed about an established workout. 

I like apples to apples comparisons. Comparing your numbers (time to completion, weights used, rounds completed, etc.) from one workout to another is a fantastic way to gauge your health and fitness progress.

Problem is, if I changed something about a workout and you are trying to compare your progress within that workout with one we've done earlier, it might give you a false sense of achievement and/or failure. 

I try to NEVER change workouts. Once I have it crafted, tested and put onto you, I like to leave it alone. But, this isn't always practical. Take yesterday for example. We dropped the burpees from the "Abs-Mash" workout. Judy had it mostly right in comments when she wrote, "He was trying to avoid the revolt that would have followed from burpees two days in a row...." 

That many burpees 2 days in a row, generally, isn't smart. So we dropped them for that specific workout JUST THIS TIME. Although we've been known to do it before. Probably will do it again?

The Abs-Mash workout fit perfectly with our programming for the week. So, SOMETIMES, it's just better to make slight changes to a proven workout to serve our programming purposes. Like I said, I HATE to do this. It screws things up sometimes. It would screw them up worse if I didn't indicate the changes somehow. The best way I've learned to do this is to let you know if I am adding work, or subtracting work from the workout.

A minus (-) means I took something out of the workout without replacing it.

A plus (+) means I added more to it. 

If I change a movement inside a workout to fit our programming for the week, I'll also let you know. I'll indicate this by telling you what I sub'd out ("sub'd run" means I took OUT the run for rope jumps), or I'll let you know what I'm subbing in ("sub curls" means I put curls in there instead of, say press jacks). 

These indications ("-," "+," "sub'd," "sub") makes it easier for you to search your results for this workout (please tell me you do this!?) from last time we did it, or one exactly like it. Therefore making it easier for you to gauge your progress. 

Need a Barbell?

It's SUPER SKETCHY to get fitness equipment as a gift for your significant other. Most of the time it's a bad idea. That is, unless you are talking barbells, or other GPP equipment. Got this from Amy H. today ...

"... I have been following from home for about 1.5 years now and I can't explain what a huge reward it has been to participate in the daily workouts. I have always had to improvise with dumbells with the various exercises. But my husband, who does not gpp, but loves gpp on me, and my 4 year old little girl (who says I'm shredded like cheese- I take it as a compliment) gave me a bar and weights for my Mother's Day surprise. He was a little afraid that I was going to be upset (Weights?Really? No spa day?) But that's one of the many reasons why I love him. I was thrilled! So bring on the bar work! ..."

Barbells are special gifts. They are unparalleled for increasing strength, fitness, and appearance. This is not even to mention their sheer badassity. 

Not all barbells are the same though. We've seen BBs tear up hands (wrong knurling), bend, break in half and fall apart (bad engineering). Then we learned more about them.

There is a helluvalot to know about buying barbells. Everyone has a different idea on what makes a BB great. Power lifters like more aggressive knurling and wider markings. Olympic weightlifters like bars with more whip and spin. Competitive dead lifters like longer bars with a lot of bend (end plates spend more time on the ground). Competitive squatters want knurling through the middle of the bar - Oly lifters don't!

Forget all of that. For what we do, you'll need only 1 of 2 bars (7' & 5'). After 5 years and literally thousands and thousands of weighted drops, we've never even bent one. We've never done ANY maintenance on them. They don't have a spot of rust and seem to only get better with age. They've been worth their weight in gold.

If you are shopping for a barbell, try one of these: 

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The Rogue Bar 2.0

Highlights: 

• $255 + shipping
• 28.5 mm shaft
• 20 KG
• Dual Knurling marks
• Composite bushings for reliable spin drop after drop
• Perfect knurl
• 190,000 psi tensile strength
• Will survive Armageddon

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Rogue Junior Bar

Highlights: 

• $174.99 + shipping
• Smaller shaft (25 mm)for smaller hands
• 10 KG
• Same distance between collars as comp bars
• Perfect knurl
• Dual knurling marks
• FRICKIN bomb proof

Over the years, we've given the above advice to many. In their haste to find "a better bar" several have gone their own way and bought bars we didn't recommend. Always ... ALWAYS they've paid for this. Either they paid in discomfort, bent &/or broken bars, or they've paid more $. Usually, they end up having to circle back and buy these bars anyway.

If you are thinking about getting a good bar, and need to talk about it, don't be afraid to contact me. I'll put you on the right track - neil@gppfitness.com.  

Aspartame is Killing Us, Right?

From Tatiana:

Neil, where are you on artificial sweeteners? I know it's a hotbed, but what do you think about the body's insulin reaction to artificial sugar, even Stevia vs. real sugar? I can scarcely survive without my Crystal Light and chewing gum, is why I'm asking. :)

Ahhh.  Good question Tatiana.

The biology, chemistry, anatomy and physiology nerd in me loves the "don't consume artificial sweetners" debate.  Loves it!

I especially love the Aspartame debate. It's such a rich debate. Full of twists and turns worthy of any epic Hollywood crime drama. Some have dubbed Aspartame as "By Far the Most Dangerous Substance Added to Most Foods Today." Others claim its very existence is due to a government conspiracy equal in scope to the JFK assassination and the moon landing controversy. 

Folks on the "never use Aspartame" side blame it for nearly all the ills which befall modern society, including the insulin issue you mentioned. According to some, Aspartame is poisonous and accounts for over 75% of the adverse reactions to food additives reported to the FDA. These reactions include serious symptoms ranging from dizziness, to seizures, to even death.

However, on the other side of the argument, Aspartame is just a benign little sweetener. A sweet little sweetener who's only wish is to make its consumer's life happier, easier and healthier. This side of the argument cites over 200 scientific studies supporting its safety. It also points out, somewhat convincingly, that the main ingredients of Aspartame (amino acids, aspartic acid and phenylalanine) are chemicals you'd find in even greater amounts in more common foods we eat like meat, milk, fruits and vegetables.     

Sketch by G. A. Harker

The Aspartame issue is one where, in the past, I donned my suit of armor, saddled up Rocinante and drug my squire Sancho all over the countryside tilting at windmills.  At the time, I was truly convinced I was helping to slay giants. But unfortunately I came to realize, as in Don Quixote, what I was doing was more idealistic than realistic.

Aspartame is used in over 6000 products world-wide.  It is consumed by hundreds of millions of people every single day. It has been widely used for over 30 years. Despite this, you'd have a hard time proving direct causality in our generally declining health.

I would desperately love for Aspartame (and other artificial sweetening villains) to be the cause of all of society's health woes. Then it would be a simple task to get folks back on track. To cure certain cancers, eliminate obesity and decimating auto-immune disease (& etc.) it would be as simple as eliminating, maybe even outlawing these products. 

But therein lies the problem. See, if you got rid of all artificial sweeteners I doubt it would change ONE single thing about the civilized world's generally declining health & fitness. Oh maybe a person, or two (those unique individuals who are particularly sensitive to these chemicals) would experience certain healthy benefits. But the rest of us won't see much difference. Not the difference they say.

Do I think eliminating artificial sweeteners will improve your health?

Sort answer: Yes. however, not until you combine it with getting proper amounts of exercise (GPP), eating a well-balanced diet, getting enough sleep and decreasing stress.

We don't know everything there is to know about Aspartame and other artificial sweeteners. Who knows, maybe someday they'll discover something concrete that will convince us all that these chemicals really are giants, but for now they are only windmills.