We Fear nobody, Team Scarito is ready for another weigh in.

Team Scarito,

The fact that Adam's team still has yet to weigh-in and post the Team's numbers, makes me suspect. I'm not sure who is monitoring the monitors?? Either way, we are warriors and will not fail, we fear nobody and we have to ability to resist everything that is tempting.

power to you!!

General Training Principles

What are the 3 things that every training program must have in order to see results??

According to NSCA (National Strength and Conditioning Association) the 3 General training principles are:

Specificity
Overload
Progression

Specificity simply means training someone a specific way to produce a specific change or result. Team Scarito trains using the Functional Training method or using your own body weight as resistance. I believe that each individual needs to be able to handle their own weight before adding more on. This is why we have injuries. Master your range of motion and exercise technique first.

Overload is putting the body under stress and intensity that the client in not used to training with. This is a big one for everybody to understand. Who do you think will see results faster, Person A who runs all the time and uses the same weight during their strength training days or Person B who changes up their routine and constantly increases the load they lift? Your muscles need to placed under different stresses all the time. Doug, could not feel his lats after the first couples workouts, his body was not used to the intensity.

Progression is basically the process of continually making the workouts different and harder each time, at a safe pace!!! Having someone do 50 deadlifts with a weight they are not used too is just stupid.

I wanted to write this blog post for my Team to help them understand a little more of how I train and why I do the crazy shit that I do. For the future, keep these principles in mind and you will see results.

TEAM SCARITO!!!!

How is Team Scarito doing this weekend so far??

Team Scarito,

Just wondering how everyone is holding up? Food, alcohol and workouts. Please tell me what you are doing.

We need to blog more. Communication is key to success.

This was a HUGE 5 days for Team Scarito

Comrades,

First let me say that Team Scarito has worked their asses off this week. I am very happy with the food journals, eating looks solid. The No alcohol policy is a tough one and you guys haven't cheated at all-awesome!!!! Keep this up.

Our first weigh in was today here are the results so far:

Doug- Lost 4pds

Dina- Lost 4pds

Ashley- Lost 8pds

Allison-Lost 6pds

Total weigh loss this week = 22pds

Here was today's workout.

Warmed up with 3 runs around CLM
- Mt. Climber/push up combo
- Then the Amazing race began:
I set up a simple but killer set of exercises, using what I had outdoors.
- 1 Squat Thrust
- Run up hill
- jump over 3ft by 3ft wall
- Repeat 10x's, but the Squat Thrusts increased by 1.

Yes, this was a killer, but everyone made it through.
Finished with some Arm haulers and supermans. Did I use any weights? Nope, don't need to, your body weight is enough.

KEEP IT SIMPLE STUPID- That is my motto.

Are you kidding me with this!!!!!!!

So, I'm reading Men's Fitness magazine the other day and came across an article titled, "Summer Body." I usually read through these magazines quickly to get some ideas on what not to do during my training. What do I see as I turn to the next page? I see a guy doing a swing with a dumbbell.

Right away I start perusing the article on how they teach the reader to swing a dumbbell between their legs. First, the guy is squatting way to much. Second, the picture shows the guy coming all the way up onto the balls of his feet at the top of the swing. Lastly, given the popularity of Kettlebells, why the hell would they advertise this movement with a dumbbell?

I guess I should be happy that they at least are introducing the swing into the general population, but at least do it right and use a #@#@ Kettlebell.

Previous to this article, they were teaching the dumbbell snatch, a move that has become popular by Crossfit, a great movement btw, but would recommend using a Kettlebell again. They recommend trying the move with the greatest amount of weight you can pull. Let me ask you this, How many readers are going to go to the gym this month and try to do the DB snatch with a heavy weight? Something they probably have never done before. Do you think a lot of these readers are going to injure themselves??? What the hell is going on

Believe it or not, but a lot of people get ideas and training tips by reading magazines. Some offer great advice don't get me wrong, but from what I've seen so far, its scary. Go back to some primitive movements like the Bear crawl and simple squat thrusts. Movements that are multi-joint and really get the heart rate up. KEEP IT SIMPLE.

1st workout is in the books, awesome job Team Scarito

The first workout of the contest began today. Doug, Dina, Allison and Ashley did an outstanding job of staying with the fast pace of the workout. Like I said before, all my workouts will be different in every way, this is to your benefit.

Below is how our first workout went:

Started with a mobility warmup.

* Walk out pushups (looking for trunk stability)
* Squat Thrusts 10, 15, 20 with a run around building between sets
* Intro to the Bear Crawl- Great Primitive movement that works the entire body.
* Worked on "face the wall squats" focusing on keeping a flat spine and weight on heels.
* Dip/push up combination. We focused on keeping back against wood during dip.
* Short sprints indoors around track (5)
* finished with some side shuffles slow/fast. again focusing on good form always.

Bottom line- No stationary equipment, only functional body-weight movements. Let me ask you this. We sit all day long, why would we go to a gym to sit some more on a machine that trains the body in a fixed range of motion??

EAT SMART, WATCH YOUR PORTIONS AND NO ALCOHOL.

Great job to all of you. We will prevail.

Put that cookie down

Doug, Allison, Ashley and Dina,

Do me a favor, start this weekend on the right foot. I don't want you to think that this is your last weekend to eat like shit, then on Monday its a clean start. That is the pattern we all fall into and Team Scarito will always deviate from the normal routine.

I will be posting our workouts and pics from our sessions on this blog. Use this as a way to communicate with me and your other Comrades on your team. Be sure to drink plenty of water during the weekend so you are properly hydrated for Monday.

Any questions or concerns, please contact your me.

Have a great weekend.

Team Scarito will prevail!!

To my 4 comrades,

I just wanted to Congratulate all of you for making the decision to change your life. 1 month may not seem like a lot of time, but you will be amazed at how much healthier you can become by being consistent.

We will meet 3x's a week, Monday, Wednesday and Friday from 4pm to 5pm. As my email stated earlier, consistency and determination are key. We must share our stories and struggles on this blog. It's not going to be easy, if it was I would be out of business.

Use this blog to ask questions, share concerns, talk trash on our competitors or whatever you wish to share with your team members. Take advantage of this.

See you all on Monday.