Nate Clark's Blog, page 2

Tesla vs. Homeless Folks

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Tesla vs. Homeless Folks

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Donald Trump Jerks Off to Donald Trump

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Donald Trump Jerks Off to Donald Trump

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Kirkus Review

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Kirkus Review

The following is the complete Kirkus review of How I Did It. The original review can be found on the Kirkus website by clicking here.

Losing weight and getting healthy are all about the numbers, according to a self-proclaimed “fitness nerd.”

Forget fad diets and fitness crazes: Shedding pounds isn’t as complicated as some people make it out to be, argues Clark in this debut guide. You just need to burn more calories than you consume. Those who want to get off “the weight-loss roller coaster” can do so, but it will require discipline, plus some basic math skills. Drawing on his own experience, the author explains how he decided to “ignore the never-ending stream of bullshit fitness products people try to sell me” and embrace a simpler, more effective way to transform his physique. In frank and often funny language, Clark encourages readers to take charge of their lives and bodies, to set goals that make sense for them, and to not get discouraged by setbacks. Using an inverted pyramid approach, he begins with advice on how to change your mental approach to diet and fitness. He then tackles calorie counting and macros, strength training, and cardiovascular exercise. The suggestions get more complicated as the book progresses. Readers who can handle counting calories and weighing food may find themselves overwhelmed by more detailed instructions on how to measure body-fat percentage and track strength-training gains. Still, the author clearly explains his strategy. He firmly believes that “data from our small, daily goals keeps us excited, responsible, and in control of our trajectory.” By focusing on quantifiable data and measuring daily progress, people can achieve their goals since the fundamental “secret” to weight loss is creating a calorie deficit—“energy out must be greater than energy in.” Yet that deficit has to be achieved in a sustainable, consistent way. Quick fixes in the form of crash diets and severe calorie restriction might work in the short term, but “your body will wage a secret war to sabotage your efforts, and eventually it will win.” Clark also deftly explains why it’s nearly impossible to exercise away extra calories while illustrating how building muscle helps with long-term weight-loss goals.

An accessible approach to weight loss delivered in the voice of a supportive coach.

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Should You Go Back To That Fitness Class?

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Should You Go Back To That Fitness Class?

The following contains an excerpt from my book, How I Did It: A Fitness Nerd’s Guide to Losing Fat and Gaining Lean Muscle.

With (most?) gyms closed and fitness classes canceled due to the pandemic, many of us are exercising alone these days. It’s required a drastic shift in our routine, especially for those who’ve come to rely on businesses and gyms to help us pursue our fitness goals. If you needed an instructor to get you moving, you’re probably struggling right now. (This pandemic sucks, right?)

COVID-19, social distancing, masks, etc., weren’t an issue when I originally wrote about this topic in my book. I merely wanted to explain the ways group fitness can, IMHO, distract us from our goals. However, now that so many of us are forced to exercise in solitude, the points I initially raised in the book have been magnified.

If you used to rely on group fitness classes to workout, there is a solid chance that your exercise schedule, frequency, and your motivation, have all taken a hit during this pandemic. You might even be avoiding exercise altogether by telling yourself that you’ll get back in shape when your regular class resumes or your gym re-opens. I feel ya. A deadly virus is a legit excuse to crawl under the blanket and avoid… everything.

But maybe now is a good time to re-examine why you relied on those classes in the first place. Perhaps now is the best time to strengthen your internal will and discover a motivation to exercise without an instructor coaching you along the way. Pull off that blanket and start moving—you can do it! You might even surprise yourself to discover just how strong and fast you are when you only have yourself to rely on!

Eventually, the pandemic will end, and those classes will resume. They do have their place in a training program. (Plus, they can be fun.) But before you consider signing up for another class-pack, here are a few things to consider.

Should You Take That “Thai-Zumba-P90-Xtreme-Cardio-Yoga-Barre” Fitness Class?

I have a friend who takes that class. He wears a heart monitor during the workout. He and his classmates compete to see who can make their heart explode first. There’s a flat-screen TV with a leaderboard that broadcasts everyone’s heart rate, so my middle-aged friend can compare himself to the 19-year-old next to him. As if he couldn’t take one look at that twink and know that he’s going to lose this battle.

That craziness is not for me—hard pass. But, you do you. I won’t tell you not to take that Thai-Zumba-P90-Xtreme-Cardio-Yoga-Barre class if it works for you. Everyone needs to exercise, and you gotta do what you gotta do to keep moving. If you enjoy those classes, then go for it! Group fitness classes work for lots of people.

Some people like the camaraderie. Don’t talk to me because I am trying not to trip on this treadmill.

Other people like the techno music they play in class. I think the music sounds like aliens are attacking me from the sky.

Some people want a pushy fitness instructor. I want that guy to piss off.

If you need to take classes to get your butt in gear, I feel ya. But if you are looking to try something new, here are a few things to keep in mind before you commit to that class pack.

A Little Competition Goes a Long Way

Peer pressure is powerful. The herd mentality favors bigger, faster, harder over safety and technique. Competitive exercise classes only benefit you when you know what you’re doing.

That’s especially true for classes that incorporate resistance training. I’ve mentioned CrossFit, but there are also many other boot camp workout classes gaining popularity. These classes have you sprint on a treadmill one minute, only to then run across the room and do dumbbell presses on a “bench” that was designed for step aerobics. With 30 people in the room, it’s difficult for an instructor to make sure you’re doing it all correctly.

It’s hard to feel good when the guy next to you is doing shoulder presses with 25 pounds in each hand, and you’re holding the little pink five pounders because that’s where you are today. It’s even harder when the teacher keeps barking at you to bump up the weight.

Sometimes you will be the slowest, weakest, newest person in a group fitness class. We have all been that person at one time or another, and we will all be there again. It’s tough to fight the feeling of inadequacy when you fall behind the group. That’s human instinct.

But feeling inadequate is a fast track toward self-sabotage and abandoning your goals.

When I’m in a class setting, I tend to forget that everyone is different. We all have different bodies and different goals for those bodies. Comparing my performance to others is distracting me from my path. I don’t need any more distractions in life.

Instead, I compete against myself. I’m here to challenge myself to do better. To beat my previous best. To go an extra 10 seconds without collapsing. I am my own competition.

The “group” in “group fitness” can be a positive motivator in the right situations, but for me, it’s usually more of a distraction than it is a valuable tool. If you’re in a group, make sure you put yourself and your goals ahead of any expectations from the class or instructor. Listen to your body, practice good form at a speed that feels safe to you, and if you find yourself sacrificing either of those things, skip the class.

Fitness Class Schedules May Vary

Are you sure those classes are convenient for your schedule? Check out the times and plan before committing to a class pack or program.

I prefer to exercise on my schedule when it’s convenient for me. That might mean 6 a.m. one day, and 9 p.m. another day.

If I sleep in and don’t get to the gym until 6:05 a.m., I still get the same workout I was going to get at six. Nobody is going to lock the door and tell me I’m too late for my workout.

If your training program relies on classes, then you are beholden to someone else’s schedule. It’s too easy to skip a class because you are running five minutes late and have back-to-back meetings ahead of you for the rest of the day.

For example, there is one popular fitness class near me that I take on occasion. The classes are fun, and the instructors are attentive. So, earlier this year, I bought a class pack, assuming I’d take a class once a week to mix things up.

I went to a class in January, but I didn’t go back for four months because there never seemed to be a class that worked with my schedule. Guess what? The class credits I purchased expired, and those assholes kept my money. Ugh.

Fitness Classes Are Expensive

Maybe money is no object for you, but that’s not the case for most of us. The more expensive your exercise program is, the more likely you are to drop it when your budget tightens. Why risk it?

Single classes in LA cost $20 per class on average. That means $100/week if you exercise five times each week. That’s $400/month. They convolute this price with packs and bundles and the occasional deal, but it still costs a lot to work out a few times every week.

However, most gyms near me charge between $30 and $80 a month for a membership that you can use whenever you want, as many times as you want. Even the fancy gym with the eucalyptus towels is less than half the cost of a month’s worth of group fitness classes.

Keep your workout strategy affordable and straightforward so you never find yourself cutting exercise out of your monthly budget.

FINAL THOUGHT

Group fitness classes work for people who struggle to motivate on their own. But this pandemic is forcing most of us to choose between exercising solo and not exercising at all. Instead of being down about that, consider it an opportunity to grow your motivation and excitement from the inside out. Now is the perfect time to pursue your goals—on your terms and schedule.

When studios reopen, think twice before committing to someone else’s program before you honor your own. Exercise classes are riddled by distractions. If you are human (hint: you are!), you can and will be distracted by other people, schedules that don’t fit yours, and financial concerns. This doesn’t even account for the instructor playing that song you hate 1For me, this song is Britney Spears’ “…Baby One More Time.” No thanks! Let’s leave 1999 where it belongs. while you are in the middle of a grueling set of pull-ups. That shit definitely happens.

Why risk it? Find the motivation you need from within. You won’t be reliant on someone else to motivate you, or dependent on class availability or a hefty bank account. I suggest a self-directed weight-training program to get the results you want, not the results the instructor, your friend, or the 19-year-old twink across the room wants.

Content taken from https://nateclark.net

Nate Clark

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Goodreads Book Giveaway!

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Goodreads Book Giveaway!

Goodreads is giving away 100 digital copies of my book, How I Did It: A Fitness Nerd’s Guide to Losing Fat and Gaining Lean Muscle. The competition runs from now through August 31, 2020. It’s completely free to enter! All you need to do is click the link below and add the book to your shelf on Goodreads.

CLICK HERE TO ENTER THE GIVEAWAY!

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Nate Clark

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Reedsy Discovery Review of “How I Did It”

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Reedsy Discovery Review of “How I Did It”

The following is a review of How I Did It: A Fitness Nerd’s Guide to Losing Fat and Gaining Lean Muscle. It was written by Lou Hurrell for Reedsy Discovery, and you can read the original review here.

How I Did It is a really fun, engaging guide to healthy eating and exercise. The chapters are short and concise but are filled to the brim with useful information. Clark effectively breaks down a lot of information into easy, digestible chunks that those at the start of their health journey can understand. This also makes it easier to find a particular section you are interested in, for example, the importance of stretching and mobility work. Clark also debunks a lot of falsehoods or common misconceptions throughout, yet also provides the reader with healthier alternatives. This helps to guide the reader as we are being shown what not to do, as well as what we should be doing. The ‘take away’ sections at the end of each chapter also help to emphasise and reiterate the key points Clark wants to make, and provide an excellent checklist. 

Yet the main highlight of How I Did It was Clark himself. He is a very witty, personable narrator and his narration helps to engage the reader. It is obvious that he is passionate about his subject, and his excitement is infectious. He is also very candid about his own experiences when shifting to a healthier lifestyle, and the highs and lows that accompanied it. Not only does this make him more endearing, but helps to reassure readers that it is ok to struggle and fail in this journey. He also weaves statistics into the book without it becoming bogged down and helpfully breaks down what the numbers mean. Ultimately, the reader comes away much more informed about food and exercise and can apply what they’ve learnt in their lives.

How I Did It isn’t a fad diet; there is no easy way out here. It doesn’t advocate any dangerous or extreme methods to lose weight. Instead, Clark breaks down different diet and exercise advice and gives tips on how to achieve your goals. It’s a warm, friendly, yet informative book that provides solid advice for long term change. A particularly great book for those new to exercise. 

Content taken from https://nateclark.net

Nate Clark

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Leg Day Is Your Secret Weapon

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Leg Day Is Your Secret Weapon

I know many people who neglect to train their legs. I used to be one of them. Before I dive into the benefits of leg day, let’s consider the excuses I frequently hear from people who skip legs:

“Legs Aren’t Sexy.”

Some people overtrain their vanity muscles, like arms and chest. Those top-half muscles—the ones that give guys the coveted “V shape”—are the ones people notice first. Big guns still get too much attention. When was the last time someone flexed for you and asked if you had tickets to the “quad show”?

Well-developed legs aren’t as apparent as big arms. Even though big booties are fashionable these days, some people still prefer a nice biceps pump.

I’m getting tired of calling bullshit!

You’re here to train your entire body and to be as healthy as possible. Legs are a part of your body, and they are sexy, too. Plus, guys with massive torsos and stick-thin, underdeveloped legs look… kinda strange. 

“Because It’s Hard.”

You burn more energy in an intense leg workout than you do in an intense arm workout. Bigger muscles require more energy expenditure, and training your legs can tire you out!

Get over it. Follow a nutrition and sleep plan that provides you with the energy you need for leg day. Eat appropriately and get those squats in!

“I Run (Or Walk) A Lot!”

I used to run a lot. For most of my twenties, I ran an average of 40 miles a week. I initially decided to take up running after I read an interview with a Broadway actor in which he explained he started running to lose weight. This actor was a fat kid and a fat young adult, and he credited running with the fat loss that led to his recent career success. In the interview he mentioned that he went to the gym several days a week, but that he never trained his legs. He assumed he was adequately training his leg muscles by running, and he didn’t want them to get “big.”

I figured his approach was good enough for me, too! So, I started running like a maniac, and I avoided strength training my legs altogether. I didn’t work legs for almost a decade. 

Big mistake.

What happened? Without resistance training, my legs became weak, a muscular imbalance led to chronic back pain, and I experienced fewer gains in other muscle groups. I learned (the hard way) that running is not a substitute for training your legs by adding resistance.

You don’t HAVE to do this. You GET to do this

Tom Kubis

The Benefits of Training Your Legs

About five years ago, a personal trainer forced me to resume strength training my legs. Honestly, it was tough! My legs were weak from years of neglect, and I hated leg exercises at first. Eventually, I got better at all those squats, and I noticed improvements in balance and posture. I actually began to look forward to leg day.

Later, when I started my recent fat-loss quest, another friend suggested I try training legs twice a week. That’s correct: two leg days each week.

Say WHAT!? I thought he was crazy, and I didn’t want to do it. It sounded terrible. But he was more experienced than me, so I decided to give it a shot. 

I incorporated a second leg day into my routine, and guess what? That’s when my body completely changed. I saw a drastic increase in muscle—both in my legs and overall—and I started burning more fat. I also noticed I would be super hungry after every leg workout, and that’s how I knew something was happening…

Increased Testosterone

Leg muscles are the largest muscles in your body. Studies show that working your legs causes your body to release more testosterone and growth hormone (GH) than any other muscle group.5Kraemer, William J., Keijo Häkkinen, Robert U. Newton, et al. “Acute Hormonal Responses to Heavy Resistance Exercise in Younger and Older Men.” European Journal of Applied Physiology and Occupational Physiology. 77(3): 206–11. February 1998. https://doi.org/10.1007/s004210050323.

That’s right: you produce and release more testosterone and GH when strength training your leg muscles. Testosterone is necessary to grow all of your muscles. An additional leg day means more testosterone in your body for growth in all of your muscles. Who wouldn’t benefit from that boost? 

A recent study showed that guys who worked their biceps right after a leg workout saw significantly more biceps growth than guys who trained the biceps with the exact same exercises on a non-leg training day.6Rønnestad, Bent R., Håvard Nygaard, and Truls Raastad. “Physiological Elevation of Endogenous Hormones Results in Superior Strength Training Adaptation.” European Journal of Applied Physiology. 111(9): 2249–59. September 2011. https://doi.org/10.1007/s00421-011-1860-0. The additional growth is likely attributed to an increase in testosterone from the leg training.

Plus, additional testosterone helps with many other metabolic and general health concerns, like preventing heart disease and increasing libido.

Testosterone and Fat Loss

Extra testosterone helps you maintain muscle mass while cutting calories. Nobody should skip leg day, especially if they’re trying to lose fat. Retaining muscle mass while dieting is one of the most significant challenges you can face while sustaining a caloric deficit. Training legs is your first line of defense in preserving mass while trying to lean out. 

Testosterone Is Good for Women, Too

Scientists have also documented similar testosterone increases in women. Another study, published in the European Journal of Applied Physiology, tracked women and men who performed a heavy resistance leg workout—squats, leg presses, and leg extensions—twice a week for eight weeks. “The results showed an increase in pre-exercise concentrations of testosterone in both men and women after both six and eight weeks of training.”7Ahtiainen, Juha, Arto Pakarinen, Markku Alen, William Kraemer, and Keijo Häkkinen. 2003. “Muscle Hypertrophy, Hormonal Adaptations and Strength Development during Strength Training in Strength-Trained and Untrained Men.” European Journal of Applied Physiology 89 (August): 555–63. https://doi.org/10.1007/s00421-003-0833-3.

Another study indicated total free testosterone increases of 25%8Nindl, B. C., W. J. Kraemer, L. A. Gotshalk, J. O. Marx, J. S. Volek, F. A. Bush, K. Häkkinen, R. U. Newton, and S. J. Fleck. 2001. “Testosterone Responses after Resistance Exercise in Women: Influence of Regional Fat Distribution.” International Journal of Sport Nutrition and Exercise Metabolism 11 (4): 451–65. https://doi.org/10.1123/ijsnem.11.4.451. in young, healthy, non-obese women after a bout of heavy resistance exercise. “The role of this increase is unclear but could serve to augment neuromuscular performance and metabolism.” 

Will adding a second leg day turn you into a giant? No. It’s important to note that these increases in testosterone are not equivalent to using a synthetic steroid. This increase in testosterone from strength training is natural and proportionate to other biological factors. Women who train legs won’t turn into the Incredible Hulk. They are more likely to experience similar incremental performance increases and fat loss effects to those experienced by men.

Better Balance

I’m not talking about aesthetic balance, although the lollipop look never did anyone any favors. I’m talking about musculoskeletal balance. When you train some parts of your body but neglect others, you create a muscular imbalance, which often leads to joint injuries, back pain, etc.

Vanity aside, musculoskeletal balance is reason enough to train your legs. The human body is a complex machine with many working parts. Your body instinctively enlists whichever muscles it can to complete a task as quickly as possible. Imagine pushing a car up a hill, for instance. How far will you get if you are only pushing with your arms and shoulders? Your biceps can’t move the same amount of weight your legs can move, and if you try to use your back, you know you’ll throw your back out.

Sticking with the car analogy, if your car has a busted radiator and the battery is dead, you wouldn’t decide to replace the battery and disregard the radiator. You need both of those things for your car to run. Leg day is an essential part of any function, whole-body training regimen.

You Need To Train Your Legs!

I used to skip leg day. Now I prioritize it. Always include a leg day in your strength-training split. 

Additionally, consider training legs twice a week during a four- or five-day split. A second leg day allows for both strength and hypertrophy exercises for anterior (front) and posterior (back) leg muscles. It also allows you to add on a few exercises for other muscle groups to take advantage of the testosterone boost that happens right after you work legs.

The Takeaway



DON’T SKIP LEG DAY.Your leg muscles make up the largest muscle group in your body. When you train them, you release more testosterone than you do when training other muscle groups. That added testosterone benefits your other muscles and helps prevent muscle loss while maintaining a caloric deficit.Neglecting your legs leads to a musculoskeletal imbalance, which increases the chance of injuries to your joints, muscles, and connective tissues. It may even create the dreaded “lollipop” look, lol.If you strength train more than three times per week, consider adding a second leg day to your routine.

References   [ + ]

1, 5. ↑ Kraemer, William J., Keijo Häkkinen, Robert U. Newton, et al. “Acute Hormonal Responses to Heavy Resistance Exercise in Younger and Older Men.” European Journal of Applied Physiology and Occupational Physiology. 77(3): 206–11. February 1998. https://doi.org/10.1007/s004210050323. 2, 6. ↑ Rønnestad, Bent R., Håvard Nygaard, and Truls Raastad. “Physiological Elevation of Endogenous Hormones Results in Superior Strength Training Adaptation.” European Journal of Applied Physiology. 111(9): 2249–59. September 2011. https://doi.org/10.1007/s00421-011-1860-0. 3, 7. ↑ Ahtiainen, Juha, Arto Pakarinen, Markku Alen, William Kraemer, and Keijo Häkkinen. 2003. “Muscle Hypertrophy, Hormonal Adaptations and Strength Development during Strength Training in Strength-Trained and Untrained Men.” European Journal of Applied Physiology 89 (August): 555–63. https://doi.org/10.1007/s00421-003-0833-3. 4, 8. ↑ Nindl, B. C., W. J. Kraemer, L. A. Gotshalk, J. O. Marx, J. S. Volek, F. A. Bush, K. Häkkinen, R. U. Newton, and S. J. Fleck. 2001. “Testosterone Responses after Resistance Exercise in Women: Influence of Regional Fat Distribution.” International Journal of Sport Nutrition and Exercise Metabolism 11 (4): 451–65. https://doi.org/10.1123/ijsnem.11.4.451.

Content taken from https://nateclark.net

Nate Clark

Nate Clark - Official Site

Leg Day: Here’s Why You Should Never Skip It

Content taken from Nate Clark

Leg Day: Here’s Why You Should Never Skip It

I know many people who neglect to train their legs. I used to be one of them. Before I dive into the benefits of leg day, let’s consider the excuses I frequently hear from people who skip legs:

“Legs Aren’t Sexy.”

Some people overtrain their vanity muscles, like arms and chest. Those top-half muscles—the ones that give guys the coveted “V shape”—are the ones people notice first. Big guns still get too much attention. When was the last time someone flexed for you and asked if you had tickets to the “quad show”?

Well-developed legs aren’t as apparent as big arms. Even though big booties are fashionable these days, some people still prefer a nice biceps pump.

I’m getting tired of calling bullshit!

You’re here to train your entire body and to be as healthy as possible. Legs are a part of your body, and they are sexy, too. Plus, guys with massive torsos and stick-thin, underdeveloped legs look… kinda strange. 

“Because It’s Hard.”

You burn more energy in an intense leg workout than you do in an intense arm workout. Bigger muscles require more energy expenditure, and training your legs can tire you out!

Get over it. Follow a nutrition and sleep plan that provides you with the energy you need for leg day. Eat appropriately and get those squats in!

“I Run (Or Walk) A Lot!”

I used to run a lot. For most of my twenties, I ran an average of 40 miles a week. I initially decided to take up running after I read an interview with a Broadway actor in which he explained he started running to lose weight. He was a fat kid and a fat young adult, and he credited running with his recent career success. He also mentioned that he went to the gym several days a week, but that he never trained his legs. He assumed he was adequately training his leg muscles by running, and he didn’t want them to get “big.”

He seemed successful, so I figured his approach was good enough for me, too! I started running like a maniac, and I avoided strength training my legs altogether. I didn’t work legs for almost a decade. 

Big mistake.

What happened? Without resistance training, my legs became weak, a muscular imbalance led to chronic back pain, and I experienced fewer gains in other muscle groups. I learned (the hard way) that running is not a substitute for training your legs by adding resistance.

You don’t HAVE to do this. You GET to do this

Tom Kubis

The Benefits of Training Your Legs

About five years ago, a personal trainer forced me to resume strength training my legs. Honestly, it was tough! My legs were weak from years of neglect, and I hated leg exercises at first. Eventually, I got better at all those squats, and I noticed improvements in balance and posture. I actually began to look forward to leg day.

Later, when I started my recent fat-loss quest, another friend suggested I try training legs twice a week. That’s correct: two leg days each week.

Say WHAT!? I thought he was crazy, and I didn’t want to do it. It sounded terrible. But he was more experienced than me, so I decided to give it a shot. 

I incorporated a second leg day into my routine, and guess what? That’s when my body completely changed. I saw a drastic increase in muscle—both in my legs and overall—and I started burning more fat. I also noticed I would be super hungry after every leg workout, and that’s how I knew something was happening…

Increased Testosterone

Leg muscles are the largest muscles in your body. Studies show that working your legs causes your body to release more testosterone and growth hormone (GH) than any other muscle group.01)Kraemer, William J., Keijo Häkkinen, Robert U. Newton, et al. “Acute Hormonal Responses to Heavy Resistance Exercise in Younger and Older Men.” European Journal of Applied Physiology and Occupational Physiology. 77(3): 206–11. February 1998. https://doi.org/10.1007/s004210050323.

That’s right: you produce and release more testosterone and GH when strength training your leg muscles. Testosterone is necessary to grow all of your muscles. An additional leg day means more testosterone in your body for growth in all of your muscles. Who wouldn’t benefit from that boost? 

A recent study showed that guys who worked their biceps right after a leg workout saw significantly more biceps growth than guys who trained the biceps with the exact same exercises on a non-leg training day.02)Rønnestad, Bent R., Håvard Nygaard, and Truls Raastad. “Physiological Elevation of Endogenous Hormones Results in Superior Strength Training Adaptation.” European Journal of Applied Physiology. 111(9): 2249–59. September 2011. https://doi.org/10.1007/s00421-011-1860-0. The additional growth is likely attributed to an increase in testosterone from the leg training.

Plus, additional testosterone helps with many other metabolic and general health concerns, like preventing heart disease and increasing libido.

Testosterone and Fat Loss

Extra testosterone helps you maintain muscle mass while cutting calories. Nobody should skip leg day, especially if they’re trying to lose fat. Retaining muscle mass while dieting is one of the most significant challenges you can face while sustaining a caloric deficit. Training legs is your first line of defense in preserving mass while trying to lean out. 

Testosterone Is Good for Women, Too

Scientists have also documented similar testosterone increases in women. Another study, published in the European Journal of Applied Physiology, tracked women and men who performed a heavy resistance leg workout—squats, leg presses, and leg extensions—twice a week for eight weeks. “The results showed an increase in pre-exercise concentrations of testosterone in both men and women after both six and eight weeks of training.”03)Ahtiainen, Juha, Arto Pakarinen, Markku Alen, William Kraemer, and Keijo Häkkinen. 2003. “Muscle Hypertrophy, Hormonal Adaptations and Strength Development during Strength Training in Strength-Trained and Untrained Men.” European Journal of Applied Physiology 89 (August): 555–63. https://doi.org/10.1007/s00421-003-0833-3. Another study indicated total free testosterone increases of 25%04)Nindl, B. C., W. J. Kraemer, L. A. Gotshalk, J. O. Marx, J. S. Volek, F. A. Bush, K. Häkkinen, R. U. Newton, and S. J. Fleck. 2001. “Testosterone Responses after Resistance Exercise in Women: Influence of Regional Fat Distribution.” International Journal of Sport Nutrition and Exercise Metabolism 11 (4): 451–65. https://doi.org/10.1123/ijsnem.11.4.451. in young, healthy, non-obese women after a bout of heavy resistance exercise. “The role of this increase is unclear but could serve to augment neuromuscular performance and metabolism.” 

Will adding a second leg day turn you into a giant? No. It’s important to note that these increases in testosterone are not equivalent to using a synthetic steroid. This increase in testosterone from strength training is natural and proportionate to other biological factors. Women who train legs won’t turn into the Incredible Hulk. They are more likely to experience similar incremental performance increases and fat loss effects to those experienced by men.

Better Balance

I’m not talking about aesthetic balance, although the lollipop look never did anyone any favors. I’m talking about musculoskeletal balance. When you train some parts of your body but neglect others, you create a muscular imbalance, which often leads to joint injuries, back pain, etc.

Vanity aside, musculoskeletal balance is reason enough to train your legs. The human body is a complex machine with many working parts. Your body instinctively enlists whichever muscles it can to complete a task as quickly as possible. Imagine pushing a car up a hill, for instance. How far will you get if you are only pushing with your arms and shoulders? Your biceps can’t move the same amount of weight your legs can move, and if you try to use your back, you know you’ll throw your back out.

Sticking with the car analogy, if your car has a busted radiator and the battery is dead, you wouldn’t decide to replace the battery and disregard the radiator. You need both of those things for your car to run. Leg day is an essential part of any function, whole-body training regimen.

You Need To Train Your Legs!

I used to skip leg day. Now I prioritize it. Always include a leg day in your strength-training split. 

Additionally, consider training legs twice a week during a four- or five-day split. A second leg day allows for both strength and hypertrophy exercises for anterior (front) and posterior (back) leg muscles. It also allows you to add on a few exercises for other muscle groups to take advantage of the testosterone boost that happens right after you work legs.

The Takeaway



DON’T SKIP LEG DAY.Your leg muscles make up the largest muscle group in your body. When you train them, you release more testosterone than you do when training other muscle groups. That added testosterone benefits your other muscles and helps prevent muscle loss while maintaining a caloric deficit.Neglecting your legs leads to a musculoskeletal imbalance, which increases the chance of injuries to your joints, muscles, and connective tissues. It may even create the dreaded “lollipop” look, lol.If you strength train more than three times per week, consider adding a second leg day to your routine.

References   [ + ]

01. ↑ Kraemer, William J., Keijo Häkkinen, Robert U. Newton, et al. “Acute Hormonal Responses to Heavy Resistance Exercise in Younger and Older Men.” European Journal of Applied Physiology and Occupational Physiology. 77(3): 206–11. February 1998. https://doi.org/10.1007/s004210050323. 02. ↑ Rønnestad, Bent R., Håvard Nygaard, and Truls Raastad. “Physiological Elevation of Endogenous Hormones Results in Superior Strength Training Adaptation.” European Journal of Applied Physiology. 111(9): 2249–59. September 2011. https://doi.org/10.1007/s00421-011-1860-0. 03. ↑ Ahtiainen, Juha, Arto Pakarinen, Markku Alen, William Kraemer, and Keijo Häkkinen. 2003. “Muscle Hypertrophy, Hormonal Adaptations and Strength Development during Strength Training in Strength-Trained and Untrained Men.” European Journal of Applied Physiology 89 (August): 555–63. https://doi.org/10.1007/s00421-003-0833-3. 04. ↑ Nindl, B. C., W. J. Kraemer, L. A. Gotshalk, J. O. Marx, J. S. Volek, F. A. Bush, K. Häkkinen, R. U. Newton, and S. J. Fleck. 2001. “Testosterone Responses after Resistance Exercise in Women: Influence of Regional Fat Distribution.” International Journal of Sport Nutrition and Exercise Metabolism 11 (4): 451–65. https://doi.org/10.1123/ijsnem.11.4.451.

Content taken from https://nateclark.net

Nate Clark

Nate Clark - Official Site

Everyone Bailed with Casey Feigh

Content taken from Nate Clark

Everyone Bailed with Casey Feigh

Allen and I were guests on a special Father’s Day episode of Casey Feigh’s podcast, Everyone Bailed. Basically, Casey invited us over to hang out on Father’s Day, but we were preoccupied because:

we are actual fathers with a little kid we wanted to spend the day with, andwe’re in the middle of a global pandemic…

The interesting thing about Allen and I appearing on a podcast together is that we tried to record one of our own in 2012… and then again in 2013… and both times it practically ended out relationship.

Listen in to this one to see if we survive.

Anyway, Casey called to check in and it ended up on his podcast. He also invited Rory Scovel, Colton Dunn, Ify Nwadiwe, Marques Ray, Cornell Reid, and Marshall Givens, but I don’t think anyone actually showed up. They’re on the podcast too.

Check it out. Casey is the best.

Content taken from https://nateclark.net

Nate Clark

Nate Clark - Official Site

Lose the Fat First

Content taken from Nate Clark

Lose the Fat First

Before you begin any fitness program, you need to determine your primary goal.

You might have several goals. That’s great! But, for now, you need to choose the one thing that will have the most impact on how you look and feel.

I suspect that if you’re reading this book your goal is to lose fat. You want a lean, athletic body with visible abs and muscular definition. You want to feel better, to have more energy, confidence, and stamina.

For those of you on that mission, here is your primary goal:

LOSE THE FAT FIRST.

You need to reduce your body fat percentage before you try to increase your muscle mass. You’ll need to begin with an accurate measurement of your body composition, and then look seriously at those numbers. (I review various methods for testing body fat in my book.)

Some truths are absolute-ish. The Earth is mostly round, but actually sort of egg-shaped. Light travels at 186,000 miles per second, although I’ve never clocked it. And most people won’t be able to see abdominal definition until they’re down to approximately ten percent body fat.

If you want to see your abs, you need to lose the fat first. I’m not suggesting that ab definition should be everyone’s goal, but if there is any amount of fat you’d like to lose, you need to get rid of it before you try to achieve other fitness objectives.

The following are reasons why you should drop the fat first.

You Will Feel Better

Your body becomes more efficient when carrying less fat mass. It will be easier to move because moving less weight requires less energy, other factors remaining equal. If you weigh less, you can move with greater efficiency.

Your body becomes more efficient when carrying less fat mass. It will be easier to move because moving less weight requires less energy, other factors remaining equal. If you weigh less, you can move with greater efficiency.

As well, losing excess fat mass will likely balance your hormones. Excess fat mass is associated with lower levels of testosterone in men01)Bann, David, Frederick C. W. Wu, Brian Keevil, Hany Lashen, Judith Adams, Rebecca Hardy, Graciela Muniz, Diana Kuh, Yoav Ben‐Shlomo, and Ken K. Ong. 2015. “Changes in Testosterone Related to Body Composition in Late Midlife: Findings from the 1946 British Birth Cohort Study.” Obesity (Silver Spring, Md.) 23 (7): 1486–92. https://doi.org/10.1002/oby.21092. and lower levels of estradiol in women.Ziomkiewicz, A., P. T. Ellison, S. F. Lipson, I. Thune, and G. Jasienska. 2008.02)”Body Fat, Energy Balance and Estradiol Levels: A Study Based on Hormonal Profiles from Complete Menstrual Cycles.” Human Reproduction 23 (11): 2555–63. https://doi.org/10.1093/humrep/den213.

Cortisol, the hormone most often associated with stress, is also impacted by body composition. We know that “evidence is rapidly accumulating that, on average, long‐term cortisol levels are higher in obesity.03)Rossum, Elisabeth F. C. van. 2017. “Obesity and Cortisol: New Perspectives on an Old Theme.” Obesity 25 (3): 500–501. https://doi.org/10.1002/oby.21774. Increased stress in obese people may result from the way society mistreats them, or it might be entirely biochemical. Either way, this is a “chicken-or-egg” argument; are people stressed because they are fat, or are they fat because they are stressed? 

Regardless of why this correlation exists, obesity and hormone regulation are significantly related. Losing excess fat will likely improve your hormonal balance, which will better equip you to deal with stress from your job, family, or that crossword puzzle you are still trying to solve.

Improved energy efficiency and better hormone regulation mean you will feel better, and feeling good motivates you to continue working out. If you decide to prioritize muscle gains later, you will be ready to go for it.

But Don’t Starve Yourself!

There is evidence that rapid weight loss can cause metabolic slowdown, though scientists don’t fully understand why this happens. Most likely it is due to the body’s innate drive to maintain it’s current composition—a “set-point”—after that composition has been established for long periods of time. Some people draw a correlation between this metabolic slowing and the yo-yo effect after we rapid weight loss.

Remember to approach any fat loss planning for the long-haul, not overnight success. Studies show that the people who are successful in keeping the weight off continue to exercise04)Catenacci, Victoria A., Lorraine G. Ogden, Jennifer Stuht, Suzanne Phelan, Rena R. Wing, James O. Hill, and Holly R. Wyatt. 2008. “Physical Activity Patterns in the National Weight Control Registry.” Obesity 16 (1): 153–61. https://doi.org/10.1038/oby.2007.6. and count calories.05)Klem, M. L., R. R. Wing, M. T. McGuire, H. M. Seagle, and J. O. Hill. 1997. “A Descriptive Study of Individuals Successful at Long-Term Maintenance of Substantial Weight Loss.” The American Journal of Clinical Nutrition 66 (2): 239–46. https://doi.org/10.1093/ajcn/66.2.239.



Your Muscles Will Look Bigger

You probably want to be lean and muscular—that’s why you grabbed this book—but you don’t really know what your muscles look like if they are covered in fat. In other words, don’t worry about gaining mass before you know what you’re working with.

The muscle mass you already have will appear larger when you are lean because you will have greater muscular definition. Definition leads to shadows and lines and creases, the things that make your muscles “pop.”

If your goal is purely aesthetic, you need to see your muscles before you try to change them. You might even decide that you don’t want to add muscle mass once you discover what you’ve got.

Losing Fat Will Boost Your Self-Esteem

It’s true. At least it’s definitely been true for me. People who haven’t seen me in a while keep saying, “Whoa, you look jacked… What did you do!?” That feels really good in my brain.

Here’s an interesting tidbit: I’ve recently increased my muscle mass by merely two pounds, and yet my friends seem to think I’m the Incredible Hulk. Why do I look so much bigger now? Because I’ve leaned out. Two pounds of lean muscle look huge!

The Takeaway



If you chase two rabbits you end up with none, so pick the most important rabbit and chase that one!I can’t choose your primary goal. You need to do that for yourself. But, in my experience, reducing my body fat percentage provided the biggest impact on how I look and feel. In fact, I try not to exceed 14% body fat even during a bulking phase. I know that when I surpass 14%, I start to feel fat. That’s not about how I look; it’s a noticeable difference in performance.However, everyone must determine their own primary goal. I’m not shaming anyone into thinking that there is a perfect body fat percentage required to look or feel good. You decide what’s right for you!Of course, if you are reading this book because you want to lose fat, then losing fat should be your primary goal. Don’t miss out on that goal by also trying to achieve a bunch of other fitness goals simultaneously, like gaining muscle or running a marathon.If a lean physique is what you want, you need to lose the fat first.

References   [ + ]

01. ↑ Bann, David, Frederick C. W. Wu, Brian Keevil, Hany Lashen, Judith Adams, Rebecca Hardy, Graciela Muniz, Diana Kuh, Yoav Ben‐Shlomo, and Ken K. Ong. 2015. “Changes in Testosterone Related to Body Composition in Late Midlife: Findings from the 1946 British Birth Cohort Study.” Obesity (Silver Spring, Md.) 23 (7): 1486–92. https://doi.org/10.1002/oby.21092. 02. ↑ ”Body Fat, Energy Balance and Estradiol Levels: A Study Based on Hormonal Profiles from Complete Menstrual Cycles.” Human Reproduction 23 (11): 2555–63. https://doi.org/10.1093/humrep/den213. 03. ↑ Rossum, Elisabeth F. C. van. 2017. “Obesity and Cortisol: New Perspectives on an Old Theme.” Obesity 25 (3): 500–501. https://doi.org/10.1002/oby.21774. 04. ↑ Catenacci, Victoria A., Lorraine G. Ogden, Jennifer Stuht, Suzanne Phelan, Rena R. Wing, James O. Hill, and Holly R. Wyatt. 2008. “Physical Activity Patterns in the National Weight Control Registry.” Obesity 16 (1): 153–61.  https://doi.org/10.1038/oby.2007.6 . 05. ↑ Klem, M. L., R. R. Wing, M. T. McGuire, H. M. Seagle, and J. O. Hill. 1997. “A Descriptive Study of Individuals Successful at Long-Term Maintenance of Substantial Weight Loss.” The American Journal of Clinical Nutrition 66 (2): 239–46. https://doi.org/10.1093/ajcn/66.2.239.

Content taken from https://nateclark.net

Nate Clark

Nate Clark - Official Site