We recently attended the Bulletproof conference in Pasadena where we got to listen to the top experts in the field of health and wellness. One of these speakers was Charles Poliquin, who is defined as the world’s most accomplished strength coach. He has trained several olympic medalists, professional athletes, and fitness world champion’s. He definitely knows his stuff when it comes to getting and staying fit!
Below is a list of the main takeaways we got from his session, some tips we knew and we’ve shared with you before in other posts on our website, but it was great to hear him echo the same things we teach as well!
1. No Steady-State Cardio
There were some choice words to describe steady-state cardio, but the main takeaways were that it ages the brain and that it promotes muscles wasting and fat gain. Yikes!
2. Yes to high intensity interval training (HIIT)
He describes exercise in the form of high intensity interval training (HIIT) as not being cardio, and as being a highly effective way to burn fat and gain muscle. If you are a runner or biker add sprint intervals to reap the benefits rather than longer exercise at a steady-state pace.
3. Eat protein on rest days
Rest days are when your muscles are recovering and building back up to be stronger. The building blocks of muscle comes from amino acids which are found in protein.
4. The first thing in your mouth dictates the rest of your day
What you eat or drink first thing in the morning sets you up to burn or gain fat for the rest of the day. For this reason, breakfast is the most important meal of the day.
5. Meat and nuts for breakfast
He does not recommend a specific macronutrient requirement for breakfast, but does recommend starting each day with a mix of meat and nuts to start the day.
6. Magnesium at night time
Taking magnesium at night time aids muscle recovery and helps with sleep. I didn’t catch how much he recommends, but I recommend 400 mg or more at night time – note that taking too much too can cause diarrhea.
7. One hour of strength training 4 days a week
You can get super fit if you workout smart. He recommends one hour sessions of strength training, 4 days a week. If you can’t go for a full hour every day (I normally can’t) then just make the workout sessions shorter and go 5-6 days a week. Note: He is speaking about how to get super ripped for a competition or something of that nature, you likely do not have to even do this much to get fit!
8. More muscle equals longer life
He equates the amount of muscle is an indicator of longevity – the more muscle you have, the longer the life.
9. Lose fat with strength training
To lose fat you need to start strength training. Strength training builds muscle, the more muscle you have the more calories you burn at rest. Also after strength training this causes your body to expend energy trying to repair itself, meaning you burn an elevated amount of calories even after the workout is done.
10. Stick to basic exercises
Avoid over thinking exercise. Stick to the basics to see the best results. Exercises recommended included deadlifts, squats, chin-ups, and overhead presses.