Strength trainer Mike Boyle shares his best fitness and diet advice

Mike Boyle has been coaching and training people for years. He has worked with clients ranging from beginners to world-class athletes such as the Boston Red Sox and Bruins.

founder Boyle’s body He’s in his 70s, but he’s still more active than many coaches decades younger than him. Boyle has also seen a lot of success. His philosophy is simple: the client as a person is more important than the object being moved or the trainer’s preferences and ego.

Boyle attributes a piece of advice he learned as a young man to his career as a coach and coach today: “We don’t teach weightlifting, we teach people.” MHand more insights on nutrition, training, and more that can help many save steps on the road to health.

Who would you consider a fitness mentor and what advice did you get from that mentor?

Johnny Parker is a longtime strength coach for the Patriots and Tampa Bay Buccaneers. I remember him saying “We don’t teach weightlifting, we teach people.” I really remember that because I was young and I realized that your connection to people will make you successful. This is missing in fitness because too many people are addicted to themselves. We keep telling our coaches that they have to integrate with the client. If you pay more attention to the needs of your clients or the needs of your athletes, you will be very successful.

If a new client wants to lose weight, what’s the first piece of advice you would share with him?

It sounds very stupid, but eat less. Many people think they have some serious problem, like a metabolic disorder or something unique. We find that most of the time people eat too much. The first thing is a conscious decision to eat less.

Is there a specific diet or meal plan that you think more people should try to lose weight?

I especially like intermittent fasting. I’ve given a few presentations over the years and unfortunately when you say “five small meals a day” they hear “five small meals a day”. They can’t hear the word “small”.

While intermittent fasting, people can and will object to it, when you tell people to eat smaller meals more often, you have a good chance of reducing total calories. Ultimately, this will get you moving in the right direction.

What mistakes can people stop making in order to see positive change?

Another good piece of advice I get is don’t drink your calories. We’ve had really good success with people who don’t notice the amount of liquid calories going into their system. It can range from beer to wine to coffee. There are so many ways that calories can get into your diet without you thinking about what you’re eating.

What can people start doing to improve their chances of success?

Many people do not consume enough protein. I think that’s because they don’t know what the protein source is. They don’t explore the pure protein world. Struggling people may not understand that they need protein at every meal.

Would you rather people eat their protein source or do you find a protein shake an acceptable form of calorie intake?

I’m okay with protein shakes as long as people understand that a shake is a meal. When you’re trying to lose weight, you’re trying to reframe your relationship with food. It’s incredibly psychological. There is a big difference between a double mocha latte and a protein shake.

I really like John Berardi’s Precision Nutrition Program. Getting people to change their behavior, such as accepting protein shakes as part of a meal rather than a meal, is the key to success. This is the opposite of putting them on a diet or saying they can only eat this.

What is your personal favorite protein shake recipe?

I love a mix of vanilla whey protein, frozen bananas, ice cubes, a little almond milk, organic psyllium fiber, glutamine, and a green product that doesn’t make the shakes taste like grass clippings. It’s not easy to find, but they are there.

How can someone new to fitness work out what information is reasonable and what should be ignored?

You have to develop filters as you try to learn. Really try to find a reputable source. A friend of mine likes to say “You have to look for people who have been there, have done that, and are still doing it.” This is a very good way to qualify the information you are researching. Look for people who are successful at this, not only with themselves, but with others. They should also be involved.

When it comes to weight loss, what do you think is the biggest myth or misconception that should be corrected?

The biggest misunderstanding is that you can exercise to lose weight. For women in particular, they feel compelled to do several hours of cardio regardless of the calorie burn of what they’re doing.

I think people should do a full body workout every day.

A year ago, I posted a photo of a round head hammer and a sledgehammer on my Instagram. I wrote that diet is the sledgehammer and exercise is the ball-headed hammer. Most people went completely backwards. I exercise professionally, but people have always considered it a great weight loss tool, and it’s really not because it takes a lot of effort to burn a few calories.

You’ve worked with clients ranging from beginners to elite athletes. What is one sport you think the vast majority of people should do, regardless of experience?

This will surprise a lot of people because I’m seen as an “anti-squat” person, but if we’re talking about fitness in general, I would say squats. If you want something great value for money, a Goblet Squat is a very good starting point.

Why don’t you like traditional barbell squats?

From a spinal stress standpoint, I don’t think it’s a good workout. However, goblet squats may be beneficial for beginners or those looking to improve their overall fitness. Goblet squats are great because you have to use your upper body to support the load. In the back squat, the barbell sits on the shoulders. Even if you’re holding it, the upper body isn’t as important.

What’s the biggest mistake you find beginners make at the gym and how do they fix it?

They work on mirror muscles. Since this is men’s health, we’re going to talk about men for that. They would walk on the treadmill for five minutes, sit on a bench, do a few curls, and then go home. In fact, you can’t think of a worse program than this.

As for corrections, I think people should do a full body workout every day. I feel like they should give up body part workouts. They still train too many people like they did in 1985. For our adult clients, every workout is a full body workout.

What format do you follow in these full body workouts?

Basically, we push, pull, legs, core. If we can get people to go in and do a push motion, a pull motion, a lower body motion, a core motion, we’ve touched all the basics.

Now, if you go in one day to do the chest, then the shoulders, then the arms, but you don’t go back for the rest of the week, you miss the back and the lower body. As strength coaches, we fight humanity for a living. People are always attracted to something they like or something that is easy. Our job is to bring them to the things that are good for them. Just having people do something like a full-body workout can make a big difference.

Do you have any cardio exercises that help people challenge themselves without spending too much time?

I love air bikes myself. I’m talking about those pedals and handles that move back and forth. You can get a lot done in a short amount of time. People who are just starting out can do 10 seconds of effort and then rest for 20 seconds. Do it eight times in a row, and in four minutes, you’ve got a very intense workout. That’s the backwards Tabata training. More advanced people can do it in reverse with 20 seconds of exercise and 10 seconds of rest.

What should people do every day to maintain or improve their overall health as they age?

I think everyone should do foam rollers and stretches when they go to the gym. The advice I like is that they should do it one day in every decade they live. A 40-year-old should stretch and roll four days a week, a 50-year-old should stretch and roll five days a week, and so on. I love that people roll on cuffs – hip cuffs and rotator cuffs. These are two areas where we keep our tension. Rolling these and a T-spine has many benefits. As for stretches, I like to sit in a “v” position with my legs as far apart as possible. Most people are losing the ability to move on the frontal plane. We also like to do pigeon variations like yoga. Generally, we want people to stretch their hamstrings, adductors, hip rotators, and hip flexors.

What strategies can someone use to help determine if a personal trainer is a good fit to work with?

I think you’re kind of stalking them. Go in and see them when they don’t know it. It’s easier to do this in a large gym than in an environment like mine. Are they entering the client or are they themselves? Are they following or are they on their phone? I think we often pick trainers based on how they look. This is not a beauty pageant. You want to find people who can really help you.you want someone like this want to help you get better.

How important are goals and what types of goals matter most?

I think it can be very important, but you have to know what the goal is. If you look at research, people who set goals are more successful than people who don’t. Most people have very unrealistic goals. If a client is working with me, I’ll focus on my eight-on-eight goals this month. Come twice a week for the next four weeks and don’t miss out. That is the first goal. If we can start with the habit of coming in and not missing, then we’ll start making huge strides, and we can think about goals that most people think are achievable.

Many people struggle with motivation and training on imperfect days. When that day comes, how do you advise people to move on?

I call it check box. You don’t have to set the world on fire. Just make sure you check that box at least today. Again, this is a struggle with humanity. Some people think “I’m not feeling well”. What does that person do? Skip workouts. In fact, it’s the worst thing you can do. Whatever you do, don’t leave the box unchecked. Sometimes I really tell my athletes to just go through the motions. In the opinion of some trainers, this can backfire, but sometimes it can be beneficial to just go in and do a few pushes, a few pulls, a leg workout, and some abs. Just don’t miss a day. It just keeps going back to the state it just emerged.

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