Hey dudes, dudetts, chumps, buckets, flower pots and fellow readers. Today I have a special treat for you all. I recently met a chap named “Si” (short for Simon) and he runs a blog over at www.theworkouts.com. We got talking and I liked what he had to say, so I convinced him into setting aside some of his time and conducting a little interview… FJ style!

In this “T” rated, no-holds barred interview, we talk about some of our fitness philosophies, techniques, tactics and I even get him to come up with a fitness routine on the spot! This routine can be performed in about 15 minutes and consists of compound movements, which means you’ll be working a lot of muscle groups, which means you’ll be burning a sh*t load of calories!

So for those that don’t have “time”… no more excuses! We also dabble into child hood obesity, sources of motivation and a bunch of other great stuff. Si has also graciously provided his email address for those that want to get in touch with him, and grill him with fitness questions. (Don’t spam him… or I’ll hunt you down!)

On with the interview!

FJ: So Si, tell me a bit about yourself, and how you got involved with fitness.

Si: Well FJ, I’ve been working out for about 18 years…that’s where it all began

I was a tall, thin guy who need to add lean muscle mass

FJ: Hmm, the scrawny stage, I can recall being in those shoes too. You feel like a wire hanger that can move. So what exactly did you do? Tell me some real breakthroughs that you had which helped you pack on some mass

Si: Exactly! Well, I basically had to learn the hard way….try, try and try harder

I took all the wrong advice at first, I was so young and suckered in by some of the media bandwagon. With no lean mass, I went straight into split workouts

FJ: Hmm… yeah that’s one thing a lot of people need to get. If you are just starting out, you CANNOT start working out like a body builder. Those dudes have been doing their thing for YEARS… and now they have a routine that suits them, which means unless you’re super experienced, it will NOT suit you.

Si: That’s right, and at the time – it even crosses your mind, but….everybody around the gym, whatever their shape, size or experience seemed to be using splits. I don’t think the world of working out was quite as educated as it is now…..the web being a catalyst of that

FJ: Very true, but along with that also comes the “pretenders”… You have just as much bad info as good info. How would you say that people differentiate between the two?

Si: Very good point, there are four main categories of info on the net; 1) the very bad, 2) the ok, but only trying to sell you something, 3) the good who are endorsing good products and advice 4) the top info and advice sites which have proven authors behind them. It’s down to the users’ judgement as to their gut feeling. If they are not experienced in using the web, they will go around in circles as we once did.

FJ: Hmm.. yup I’ve def been there too. It’s interesting that you put the info into categories, I think that’s a good way to go about it. Me personally tho, when someone is “talking” about fitness the very FIRST thing I look at is the author themselves. Do they practice what they preach… I’m SO hot on that one. Fat asses giving other fat asses advice is something that needs to stop.

Si: Haha, excellent point, that’s something I look for too. I write every shred of info on my site, and it has been tried and tested, so I know it’s real and true. Some of the workouts are variants of my previous ones, and I’ve tried and added a few tweaks to them also.

FJ: Of course… variation is the spice of life. Let’s talk about that for a second. Let’s say you have a workout routine, how long do you follow it before dumping it and coming up with a new one?

Si: Well, on my site I have an indication of how long people should follow each workout routine…but this is only an indication. This is one of those finely balanced workout questions….do a workout for too long and your body becomes too used to what it’s doing, and too little on the other hand and your body won’t maximize gains. Mix it up is my advice, but stick to a routine for at least 4 weeks. Also, if a routine is still visibly working for you, stick to it for a while longer.

FJ: “Dynamic Routine Timing”… I like it. I should coin that phrase before someone steals it.

Si: Yeah, and I would avoid the old cliché if I could, but everybody is different and responds to different routines…blah blah!! It’s so true though. That’s why there is NO single perfect routine.

FJ: And just for further clarification… people are going to have to actually get OUT THERE and put their ass to work, because understanding your body is also a key factor. And the only way you can know how your body responds or how fast it recovers, is by sticking to a routine for a week or two while writing down all your progress etc. People need to start documenting what they do… have a plan.

Si: Exactly, there’s only so much research you can do, and guys like us try to break it down to help others. There’s nothing like actually DOING A WORKOUT. We guide, practice what we preach, and hopefully others will benefit.

FJ: True, sometimes I do more than guide tho. I verbally spank them into shape. Some like it that way. What are your thoughts on that one?

Si: lol, if that’s what works for them then hell yeah! Belief is the key, do you agree?

If people believe in what they are doing with their bodies, half the battle is won.

FJ: Oh, belief is everything. The problem is that most people don’t know WHAT to believe in anymore. With everything on the web, our eyeballs and brains are confused as hell and we don’t know where to look.

Si: So true. There’s so much conflicting advice out there

FJ: Speaking of that, let’s talk motivation. I can plunge all the knowledge I know down a person’s throat, but if they aren’t motivated to get up off their ass and do something with it… nothing’s going to happen. Knowledge isn’t power people! Applied knowledge is where true power lies. So Si, I wanted to know… what gets you moving? Give us some of your sources of motivation.

Si: Motivation can stem from where I’ve previously gone wrong, getting back to following the wrong advice in the first place. But hey, you get one body, not enough years to live in it, so do what you can to keep it looking good. I always advise to workout when you can, whether it’s mornings, afternoons, evening, at the office, at home.

To temporarily ‘borrow’ a great phrase from a huge sportswear company…..Just Do It!

FJ: Amen! So you basically workout when you’re feeling it? Do you ever follow a strict time or schedule?

Si: No, I have the motivation and dedication to sticking to a given routine. I simply offer the affordability of time in advice terms to others who say they do not have that luxury. Sticking to your own plan is a good way of maximizing gains, but I do feel that any type of workout is better than none (within reason). People should listen to their bodies, they know when they need to workout.

FJ: Right, but you know when people say to me “I don’t have TIMEE to workout”… I think that’s complete horseshit. I recently posted an email from a man who has a demanding job, wife and kids. He supports his family, helps kids with his homework and is a top producer at his work and yet, he STILL manages to find time to take care of himself. Why can’t others? And that’s just one example. Knowing people like him exist should be a wake up call to others. Stop making excuses and do it!

Si: Ah, the old “time” excuse, it’s the most classic excuse we hear. My advice is this; your wife, husband, kids, girlfriend or whoever you know wants your time right?

Are people aware that working out vastly reduces the risk of disease?

Working out and staying fit can actually afford you more time on this earth to spend with your friends and family. I know it sounds cheesy, but it is statistically true.

FJ: Snap! I like that… it’s a good way to look at it. And for you work-a-holics… being fit means you will also get sick LESS often. So you can go on and work your butt off and not take “sick” days. This way, your boss will give you that bonus you need.

Si: Exactly…you will be a role model employee…and a fit one! You will also be leading by example to your kids if you have them. Obesity in children is a huge global problem.

FJ: Totally… but it’s the parents fault more than anything. I coach gymnastics on the side, and one of the kids’ parents takes him to Mcdonalds right after training. … Parent’s if you are doing this… you’re idiots! Please stop feeding your kids this crap. Specially pisses me off since I spent MY time getting your kid into shape then you go on and un-do my work. Lame!

Si: That’s unfortunate, and I totally agree. The world has exploited all it’s riches and eating pleasures, there are too many temptations for kids and adults alike. There’s nothing wrong with a treat once in a while, but fast food shouldn’t be a daily eating habit. I think people can leave it until the weekend at least. That much willpower should be easy to muster up.

FJ: Kids need to attain habits… habits are lifelong and hard to break. So incur GOOD habits into your kids and they will live healthy for a lifetime.

Si: Yes, it’s largely a lifestyle issue. Anyway, eating too much crap, surely the food is no longer a treat as such?

FJ: It’s what I call the short-term treat. Make your taste buds happy and your ass a misery!

Si: That’s a good way of putting it!

FJ: So, going back to the time issue… let’s say someone has only 15 mins to spare.  What’s a great little routine they can do right at home in your opinion? Obviously, we can make up a shit load of routines, but let’s give them a good one, and show how easy it is to come up with something on the spot.

Si: In 15 minutes, I would make up a routine comprising largely of compound moves

FJ: Right, work as many muscle groups as possible

Si: Yes, squat to shoulder press for example. Exercises to speed up your metabolism in a short space of time. So, I would advise them to incorporate ‘the big three’ if possible. Squats, Deadlifts and Bench Press.

FJ: Right, and for those that don’t have too much equipment, you can substitute a bench press for wide hand push ups with your feet elevated on say, a couch. And you can perform dead lifts using a back pack filled with random heavy crap.

Si: Yes, you don’t always need equipment. Lunges are also good for legs and you don’t need anything, body weight squats, towel pulls with a partner…there are no limits to working without weights.

FJ: So putting it all together. First let’s get that heart rate up. Si, I’m a huge fan of interval cardio… better results in less time!

1. Do 2 mins of low intensity jogging, then 2 mins full blast, sustainable sprinting.

2. Squat to Shoulder Press (2 sets… all till failure)

3. Deadlifts (2 sets… each till failure)

4. Burpees (2 sets each till failure)

5. Abs (Leg raises, sit-ups & mason twist)

Si: Yes FJ, that’s a great workout example. I’ll also give you a quick workout example using complex sets and minimal equipment…

FJ: Do it up.

Si: Complex 1. Hang clean – front squat – barbell push press

Complex 2. Snatch-grip shrug – Romanian deadlift – bent over row

Complex 3. Santana T- Press up – One arm lat pull down (with towel)

Complex 4. 45-degree travelling lunge – dumbbell upright row

Do two sets of each complex or try three if you’re at a good fitness level already. These complexes maximise your time, they transpose from one exercise to the next seamlessly and work your entire body, and this burns a lot of calories.

FJ: And there you go. By the way the “santana T-Press up”… could you explain that a bit for our folks who are probably very confused at this point?

Si: Sure. You basically get into press up position, with your hands on dumbbells placed on the floor, placed around shoulder width apart. Perform a press-up and as you come up rotate your body so that you raise one arm straight up over your shoulder (your body forms a ‘T’ shape) Lower to the starting position and repeat with your other arm. I think I got it all in there! It’s not the easiest one to explain but not that hard to perform

FJ: I was just thinking that… it’s much easier to do than it sounds. SO I hope others aren’t too scared to try it out.

Si: This exercise is cool as it works pecs, triceps, shoulders traps and core…therefore a good all rounder.

FJ: And I just realized, the Romanian dead lift… that’s just a dead lift with “stiff legs” for those that need more clarification. You can also swap that out for a sumo dead lift, where your legs are wider then shoulder width and your hands are on the INSIDE of your legs.

Si: Yes, good point, the Sumo is also a great exercise. I hope I got it all in there. I’ll place the instructions on my workouts site along with all the others, I don’t think I have done this one on my site yet.

FJ: For those that don’t know your website, what is it?

Si: www.theworkouts.com

You can see more workouts and exercise instructions there, I add them as I go and as I suddenly remember ones I’ve missed…..like the Santana T Press up!

FJ: Awesome, I’ll definitely be keeping my eye on that. And one more thing, you can use each of those above mentioned workout routines for 2 weeks. Then after 4 weeks, edit and make up your own. That instantly gives you a 6 week routine…. how can you argue with that?

Si: Exactly, by all means experiment. If you see a workout with an exercise you simply can’t do, then do a sub exercise to build your strength around that area. For example, if you can’t do pull ups, do lat pull-downs to build your strength. Or, instead of doing a typical set of set of say 10 repetitions of pull ups, try doing 5 sets of 2 reps.

FJ: Exactly. You can also use a chair and use it as an assist for your pull-ups if there are no lat pull down machines available. Keep one leg on a chair and push off it.

Si: Yes, that’s the idea. When you build more strength try doing 2 sets of 5 reps and so on.

Build confidence, build ideas, build your body, sounds simple huh?

FJ: Astounding how many people complicate the process. Now for you personally… how long did it take to see results? Because I see too many people quitting a workout program too early. I mean I’ve developed my system to be as efficient as possible. But for most of my case studies, it took them a solid week to START seeing results. Then after that the results just poured in like the flood.

Si: I was lucky to be honest. I know I was doing the wrong things but I made gains very quickly, but also sustained a few injuries down to poor advice and trying routines that were above my station at first. I made decent gains within 8 weeks of working out

FJ: Considering you had bad advice, that’s still not too shabby.

Si: Yeah I know, I think I was lucky, but at least it helped inspire me to give this sort of advice today. I can see why people are put off if they see no improvement after a few months of hard work. It depends on your body type, genetic makeup and a whole host of other elements

There are other noticeable benefits if you stick to it though, like improved strength and confidence.

I was like a skinned rabbit to start with and very young. Hormones and weight training kick-started my metabolism.

FJ: Of course, but for those that aren’t seeing any improvements after 1 month. You’re definitely doing something WRONG. There is a 1-2 week buffer where your body really needs to get used to your routine… and in that time if you don’t see a drastic change, don’t freak out, because it’s coming… stop whining and just keep going.

Si: True, gains, whether they are weight loss or weight gain, will come to those who put in the work. Good advice FJ. Don’t become obsessed with the mirror or the scale, you should monitor strength gains too. Set yourself weekly or monthly weight goals, or size goals. Like they say, Rome wasn’t built in a day!

FJ: Very true. Alright well I think that should set some people off on the right foot. That’s all the time we have for now, and I’m sure you have a life to get back to. But let’s do this again next time, as I’d like to discuss supplements and nutrition with you.

Si: Yes, I agree, this is enough content for most folks to chew on! Thanks FJ for the excellent questions and sound advice too.

FJ: Always! By the way, if anyone wants to reach you for fitness questions, is there an email address you have available?

Si: Sure; info@theworkouts.com Feel free to ask away guys, I’ll be glad to help if I can.

FJ: Awesome, helping the ones who need it… I like it. Oh and I thought I’d point out, unlike me, Si doesn’t bite! Dude, I’m SO gona get all the freaks.

Si: lol. I know….it’s a sure fire bet! But…it’s a good thing to do, thanks for your time and prompting to do this.

FJ: For sure, look forward to talking with you again. Oh and one last thing. Is it true you guys drink warm beer in Britain?

Si: Haha, it’s never warm enough to warm the beer up anyways! But some drinks like real ales are preferred at room temperature,  yes.

FJ: Ah gotcha. Hey I’m open minded… I’ll give it a shot at some point. Talk to you later, stay fresh!

Si: You too man. Bye.

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