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[include file=get-in-itunes.html] Marty Gallagher who is the author of The Purposeful Primitive: Using the Primordial Laws of Fitness to Trigger Inevitable, Lasting and Dramatic Physical Change and Coan, The Man, The Myth, The Method talked about specific training methods to help increase lean muscle mass, decrease body fat and increase your energy and vitality. He’s a master at what he does and his workout principles have been utilized by hundreds of thousand of people world wide, no matter their age or fitness levels. We love Marty and want to support his work. He’s been into strength training and lifting weights for over 50 years. Please listen to this interview and pass it on to your friends! Please “Like” it on Facebook and do whatever you can to help spread the message of hope to people! I would be very grateful. 🙂 After you listen, comment below and tell us what you think! We discuss the following and so much more: The 4 pilars of his program, resistance, cardio, nutrition and psychology Why these are only 4 exercises you should be doing Why strength is different than muscle size Why you should avoid workout machines The importance of muscle confusion Why he’s not into Crossfit Completely change your body in 4 weeks only spending less than 3 hours per week in the gym with Marty Gallagher – Click to tweet this! – Get Notified: [ois skin=”Show Page2″] – Please Subscribe: Subscribe To Our Radio Show For Updates! – Other Shows: [include file=show-links.html] | All Shows With This Guest – Show Date: 10/19/2012 – Show Guest: Marty Gallagher – Guest Info: Athlete: In 1967 Gallagher won the teenage Olympic weightlifting title and set two national records. Gallagher has won four world powerlifting titles and seven national titles in three different federations. Most recently he won the AAU national and world master title in 2003. In 1997 he set the national record in the squat (220 pound class) with a 722 pound lift in a drug-tested competition at age 47. He still actively competes at national and world level in his age and weight division. Read More… Coach: World team coach for the United States at the 1991 world powerlifting championships in Orebro, Sweden. Team USA captured the world team title over Russia, Finland and the Ukraine. Marty was team coach for Black’s Gym, winner of four team titles. Additionally Marty has served as competition coach for a who’s who of the world’s best powerlifters: Ed Coan, Doug Furnas, Lamar Gant and Dan Austin. He was instrumental in the careers of world champions Mark Chaillet and Kirk Karwoski. Mr. Gallagher has also been actively involved training Spec Ops Tier I operators for over a decade. Fitness writer: Since 1979 Marty has had over a thousand fitness articles published in a wide variety of magazines. He was the head writer for the training section of Muscle & Fitness magazine for nearly a decade. He went on to work for The Washington Post.com as a fitness columnist and published 230 + weekly and bi-weekly Post columns. His work has appeared worldwide and he continues to write for a wide range of heath, fitness and athletic publications. Fitness author: Joe Weider called Gallagher’s book, Coan, The Man, The Myth, The Method, “Simply the greatest book on powerlifting ever written.” Marty’s most recent literary effort, The Purposeful Primitive was widely and wildly praised by the athletic elite. Planet Muscle named his book, “Best of the Best” for 2008. Marty is currently working on two book projects, both due for publication in late 2011. – Topic: Fitness, Weightlifting – Guest Website(s): http://www.dragondoor.com (Guest Social Links Below. Please Follow Them!) – Guest Product(s): Click Below To Checkout The Products While Listening! 🙂 – Items Mentioned: The Warrior Diet: Switch on Your Biological Powerhouse For High Energy, Explosive Strength, and a Leaner, Harder BodyWhy We Get Fat: And What to Do About ItJohn ParrilloChristopher G Hardy, MDDr. Stuart McGillRobert W. Smith – Connect: Discuss This Episode With Others – Duration/Size: 00:54:59 / 50.34 MB – Rate: Rate This Guest! – Rate This Show: [ratings] – Download: Right Click To Download – Donate: (Opens in a new window – Every bit helps us to keep delivering even better shows that help you heal & thrive!) – Support & Share 🙂 Copy and paste the following HTML code into any web page. Or you can grab a badge! Interview with Marty Gallagher on fitness – Video Version: Full Youtube Interview (Opens in a new window) Youtube Time – Follow Us!: Please consider ReTweeting the following update to share this episode… Learn the exact principles you need to lose body fat and gain strength with Marty Gallagheraklce925vz.wpdns.site/24 — Extreme Health Radio (@ehrshow) October 20, 2012 – Watch a very helpful video [video_lightbox_youtube video_id=kNTs_YgKivw width=640 height=480 anchor=tutorial] for this page. – Subscribe to iTunes or Leave a Review Subscribe to iTunes podcast Click Here to Subscribe via RSS (non-iTunes feed) Leave a review Thank you so much for your support, and if you have yet to leave a rating or review, please leave me an honest one on iTunes by clicking here. It will help the show and its ranking in iTunes immensely! I appreciate it! – Podcast Transcript: JUSTIN: Thank you so much everybody for joining us today on another edition of extremehealthradio. I hope you’re having a great day. Today is Friday, October 19, 2012 and thanks for tuning in and listening to us. Right now, we’re doing about three shows a week, on Monday, Wednesday and Friday and we are broadcasting worldwide from Southern California. The last time I checked, we were in over 40 countries, which is just amazing. So, thank you for joining in. Today’s episode is Episode #24, so you can check that out on aklce925vz.wpdns.site/24. On that show page, you’ll be able to see the transcription of today’s interview’s show notes. with reference materials and websites the guest mentions. If you have any questions, email me, as I would love to hear from you. justin@aklce925vz.wpdns.site or you could call in on our voicemail line, which is (949) 391-7363 and I will play your message to our guest on the air. So, that will be fun. We’ve been promoting this product lately and it’s called the Vitamix Blender and this show is brought to you by that product. You will get free shipping if you buy it through us and you can check that out ataklce925vz.wpdns.site/vitamix. Before we introduce our guest, Marty Gallagher, who I’m really excited to have on today, I would like to talk about our upcoming show schedule. We have Magda Havas next week, talking about the dangers of electromagnetic radiation, so that should be fascinating. If you have a cell phone, you may want to listen to that one. We’ve Dr. Mark Sircus, who is a prolific author. He’s the director of IMBA out of Brazil. He’ll be talking about cancer and heart disease. We’ve got Dr. Jack Hipp on Friday, a week from today. We’ve got a lot of great interviews lined up, all the way through the end of the year, so make sure to tune in and check out our show schedule page for those. I’m really excited to have today’s guest, Marty Gallagher on. He’s quite a prolific guy. He’s an athlete and in 1967 he won the teenage Olympic weight lifting title and set two national records, and then in 1997 he set the world national record in squats, 220 lb squats with a 722 lb lift. That’s just amazing at the age of 47. He’s been actively involved in training special ops for over a decade. He’s a fitness author, and Joe Weider called Marty Gallagher’s book, Ed Coan; The Man, The Myth, The Method’ simply the greatest book on power lifting ever written, which is an amazing thing coming from Joe Weider. His most recent publication, The Purposeful Primitive, you can check out on dragondoor.com and it has been widely acclaimed. So, that you so much for joining us Marty. We really appreciate it. MARTY GALLAGHER: Good morning for me, and how’s everyone out there doing? JUSTIN: We’re going great. Where are you calling in from today? MARTY GALLAGHER: I’m right outside of Gettysburg, Pennsylvania. JUSTIN: Great, so you started weightlifting as a teenager. MARTY GALLAGHER: Yes, I actually started as a pre-teen. I’ve been hoisting iron at a serious level for 51 years. JUSTIN: Wow, what got you started so early, even before you were a teenager? MARTY GALLAGHER: I came up in a sort of the weightlifting equivalent of the Gracie jujitsu clan. I was born and raised in a hot bed of olympic weightlifting activities, and from a very early age, I was really pushing big weights in a serious way, training with grown men, competing regionally and nationally. When I was still a teen, I got into the whole philosophy of physical transformation. As a result of lifting, I expanded my horizons. I worked for a Weider organization for ten years as a writer on body building and I got to know all the top body builders of the 80’s and 90’s and became very familar with their dietary provisons. So say what you want about body builders, they are the world’s dieters when it comes to low body fat percentiles. So between my lifting and my exposure to the body builders, I’ve always been a writer and have had over 1,000 articles published since 1978. You know, I’m all of a sudden 62 years old and a sort of senior citizen in the fitness world. JUSTIN: The question is, did you get your workout in today? MARTY GALLAGHER: As a matter of fact, I did. I get up every morning at dawn and run for an hour in the woods and I find that that’s the best way to start my day. Since I’m a full time professional writer, my time is my own, so I don’t have to work for the ‘man’. Short of rain, the usually how I start my day. I’ll get out, I wouldn’t call it a run, more of a jog trot type of thing, but it gets the metabolism kicking and clears the head. I think it’s a real advantage to suck in the super oxgenated outdoor air, as opposed to the stale recycled gym air. Who knows what exhalations the guy next to you on the treadmill is poluting the atmosphere with, you know. JUSTIN: Right. Is there truth to the idea, I’ve seen a lot of the USC fighters, they mention that they run early in the morning because it helps spike their metabolism for the day. You kind of just mentioned that. Does that help with the metabolism? MARTY GALLAGHER: Absolutely. The cardio has to be intense enough to spike the metabolism. That’s easy science. What most folks don’t realize is that the metabolism, once you engage in some sort of exercise activity that is intense enough to spike it, it will remain spiked for hours after the cessation of the session. With body builders, one tactile wrinkle that they use, that I’ve expropriated, they would, and I also, would engage in an intense cardio session first thing in the morning before eating. Coming of the sweet fast, the lysogen stores are at their lowest, and lysogen is the body’s favorite form of fuel. So, in the absence of lysogen, and when subjected to an intense exercise, the body will be forced to burn it’s second favorite source of fuel, which is body fat. So, by using this little technical wrinkle and by engaging in an intense exercise session before you eat the first meal of the day, you literally force the body to burn body fat. That’s why if you go into any big time body building gym, you will see them all lined up doing their cardio first thing in the morning. JUSTIN: By intense do you mean that you do it for a long period of time, or just short and intense cardio. MARTY GALLAGHER: Well, I think cardio should be alternated in the same way that we strategically alternate resistance training and also strategically alternate diets. The human body is a miraculous organism. If you subject it to any training or nutritional regimen long enough, it will neutralize the effects. It will…..7.52….homeostasis, so if you continue to do the same thing over and over, and in the same way, the body will neutraize the effects, and the reason you go into commercial gyms and you see the same guys at the same time, doing the same thing over and over, and the reason they never change is because their bodies have adapted to what they’re doing. We’ve continually got to, classical periodization, which is sort of the highest level of sports. Periodization, we generally look to switch dramatically training routines about every four weeks. After about four weeks, the body will neutralize whatever it is you’ve been doing. JUSTIN: Yes, I’ve heard three weeks and four weeks all throughout the time that I’ve been working out too. So, how do you couple that with, I know you’re a proponent of more of the compound exercises and things like that. There’s only a handful of those, so how do you couple that with changing out your workout if there’s only a handful of the compound exercises? MARTY GALLAGHER: That’s actually a very good question and the answer is that there is a universe of variations within each of the core four. We believe that the somatic basis of resistance training revolves around four specific movements, squats, deep knee bends, the bench press, dead lift and the overhead press.Now, if you take a squat for example, there are at least 20 variations that you can utilize just doing free weight squatting. We’re big believers in free weights. The problem with resistance machines, they eliminate what we call the third dimension of tension. There’s no need to control side to side movement with the machine, as the machine does that for you. You’re locked into a predetermined groove. You allowed to just push or pull. The free weight will requires that you also keep the payload within a specific motor pathway and that causes muscle stabilizers to fire. Machine makers lead you to believe that the machine that mimics a particular free weight movement, is good, when factually, that’s a huge myth. JUSTIN: Would you recommend machines for anyone, like say if they’re injured or if they’re old. MARTY GALLAGHER: Oh yes, obviously a resistance machine is better than no resistance training. We are crazed about technique and I basically use the same strategy all the way from the obese to the elite. And that strategy is, first of all, we introduce folks to techniques of the four core list that they have never been exposed to to begin with. We are big believers in full and complete range of motion. Everyone else in resistance training is looking for ways to make resistance training easier, which, if you think about it, is an irresolvable contradiction in terms. Why would you want to make resistance easier? We want to make resistance harder. So to that end, we’ll do things like ultra deep squats, that in addition to having an extreme range of motion, we’ll also pause them at the bottom. Generally speaking, in resistance training if it’s excruciating, you’re probably doing it right. JUSTIN: That’s good to know. Those exercises are the same ones that I do, squats, overhead press, deadlift bench press. Something I had a question about, those are typically considered compound exercises. MARTY GALLAGHER: Compound multi joint …11.39….movers, indeed. JUSTIN: I’ve always wondered why the bench press is included in that, because it seems like kind of an isolation exercise, but apparently it’s not. MARTY GALLAGHER: Again, keep in mind there are at least a dozen variations of bar bell benching and we haven’t even brought in dumb bells. Classically performed bench press will activate triceps, front deltoids, pec minor and pec major. It is the finest single upper body developer. Now, if you alter your grip, the wider the grip you have, the more pec-centric it becomes, the narrower the grip the more triceps-centric. In between, you have all these shades of grey, so when you get to a shoulder width grip it’s fairly evenly divided between chest, triceps and front deltoids. Most elite bench presses favor a wider grip, because they want to use the massive pec muscles. So, grip width has a…
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