Strength coach Mike Boyle shares his best fitness and diet tips

Mike Boyle has been coaching and coaching people for many 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 still more energetic than many coaches decades younger. Boyle is still seeing huge success, too. His philosophy is simple: the customer as a person matters more than the things that are conveyed or the coach’s preferences and ego.

Boyle credits one piece of advice he learned in his younger years that he carries with him into his career as a coach and coach today: “We don’t train weights, we train people.” Boyle shared that sound advice with MHalong with more ideas about nutrition, training, and more that can help many people save steps on their path to wellness.

Who would you consider a fitness mentor, and what advice did you receive from this mentor?

Johnny Parker was a longtime head coach of the Patriots and Tampa Bay Buccaneers. I remember him saying, “We don’t train weights, we train people.” I really remember it because I was young and realized that connecting with people is what will make you successful. This is missing in fitness because so many people are into themselves. We tell our coaches all the time that they have to be in the clients. If you pay more attention to the needs of the client or the needs of the athlete, you will be very successful.

What is the first tip you would share with a new client if this person wanted to lose weight?

This will sound incredibly stupid, but eat less. Many people think that they have something very wrong with them such as a metabolic disorder or something unique. What we’ve found most of the time is that people simply eat too much. The first thing is to make the conscious decision to eat less food.

Is there a particular diet or eating plan that you feel more people should try to lose weight?

I especially like intermittent fasting. I’ve done many presentations over the years, and unfortunately, when you say “eat five small meals a day” they hear “eat five meals a day”. They don’t hear the word “small”.

While with intermittent fasting, people can and will speak out against it, when you tell people to eat fewer meals more frequently, you have a good chance of reducing your total calorie intake. Ultimately, this is what will take you in the right direction.

What is the one mistake people can stop making in order to see positive changes?

Another good tip I received was not to drink calories. We’ve had really good success with people who fail to notice the amount of liquid calories going into their system. It can range from beer to wine to coffee. There are many ways to get calories into your diet without even thinking you’re eating.

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

Many people do not eat enough protein. I think this is because they don’t know what the sources of protein are. They are not exploring the realm of pure protein. Struggling people may not understand that they need protein with every meal.

Would you rather people eat their own sources of protein or do you feel a protein shake would be an acceptable form of calorie drinking?

I’m fine with protein shakes as long as people can understand that the shake is the meal. When you are trying to lose weight, you are trying to restructure the relationship with food. It is incredibly psychological. There is a big difference between a double mocha latte and a protein shake.

I really like Precision Nutrition by John Berardi. Getting people to change their behaviors, such as accepting the idea that a protein shake is a meal rather than part of one, is what it takes to succeed. This is as opposed to putting them on a diet or saying they can only eat this.

What is your favorite protein shake recipe?

I love a combination of vanilla whey protein, frozen bananas, ice cubes, a little almond milk, organic psyllium fiber, glutamine, and a vegan product that doesn’t make my shake taste like grass clippings. It’s not easy to find, but it’s there.

How can people who are new to fitness know the right information and what to ignore?

You should develop a candidate as you try to learn. Really try to look for reputable sources. A friend of mine likes to say “You’ve got to find someone who’s been there, done that, and still does.” This is a really good way to qualify the information you are studying. Find people who have been successful in doing this, not only with themselves, but with other people as well. They still have to participate in that, too.

What is the biggest myth or misunderstanding that you feel should be corrected when it comes to losing weight?

The biggest misconception is that you can exercise to lose weight. For women in particular, they feel compelled to do hours upon hours of cardio without considering the calorie expenditure for what they are doing.

I think people should do full body exercises every day.

A year ago, I posted a photo on my Instagram of a ball-headed hammer and a sledgehammer. I wrote that diet is the heavy hammer and exercise is the ball hammer. Most people have it the exact opposite way. I’m a professional exerciser, but people think it’s a great tool for losing weight, and it really isn’t because it takes a lot of effort to burn a small amount of calories.

I have worked with clients ranging from beginners to elite athletes. What exercise do you feel the vast majority of people should do, regardless of experience?

This will surprise a lot of people because I’m seen as the “anti-squat” guy, but if we’re talking about general fitness, I would say squat. If you want something that will save you a lot of bang for your buck for money, a file squat cup It really is a good place to start.

Why not a fan of the traditional squat?

I don’t think it’s a great exercise from a spinal stress standpoint. However, cup squats can be beneficial for beginners or people looking to improve their overall fitness. The cup squat is great because you have to use your upper body to support the load. On the back of the squat, the bar sits on the shoulders. Even though you carry it, the upper body is not involved.

What is the biggest mistake beginners make in the gym, and how can they correct it?

They work on the mirror muscles. Since this men’s healthWe’ll talk about men for this. They will walk on the treadmill for five minutes, sit on a bench, do several exercises, and then go home. Realistically, you can’t come up with a worse program than that.

As for correcting it, I think people should do full body exercises every day. I feel like they should give up body part workouts. They still train as much as they did in 1985. With our adult clients, total body sessions are in every workout.

What form do you follow with these full body workouts?

Basically, we do push-ups, pull-ups, legs and core. If we could get someone to do one push-up, one pull-up, one lower-body exercise, and something for the core, we’d touch all the bases.

Now, if you go in and perform your chest one day, then the shoulders, then the arms, but don’t come back the rest of the week, you’ve missed your back and lower body. As strength trainers, we fight human nature for a living. People will always be drawn to what they like or what is easy. Our job is to direct them towards things that are useful to them. Just getting people to do things like a full body workout will make all the difference.

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

I love the bike myself. I’m talking about that pedal and the knobs moving back and forth. You can do a lot of work in a short time. A person can start with a strenuous 10-second effort, followed by a 20-second rest. Do this eight times in a row, and within four minutes, I’ve done a very intense workout. This is a backwards Tabata training. More advanced people can do this exercise the opposite way with 20 seconds of work followed by 10 seconds of rest.

What should people do every day to maintain or improve general wellness as they age?

I think everyone should roll and stretch when they go to the gym. The recommendation I like is that they should do this one day for every decade they are alive. A 40-year-old should stretch and roll four days a week, someone in their fifties should stretch and roll five days a week, and so on. I like people rolling around on handcuffs – cuffs, cuffs, and cuffs. These are two areas in which we see tension. Rolling those and a T spine would do a good scientist. As for the stretch, I like the “v” seated, where you sit with your legs straight and as wide apart as possible. Most people lose their ability to move at the frontal plane. We also like to do different bath poses as in yoga. In general, 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 for the business?

I think you’re chasing them a bit. Come in and watch them when they don’t know it. This is easier to do in a big gym than I would in a place like. Are they in the client or themselves? Are they paying attention or are they on their phones? I think a lot of the time, we choose coaches by their looks. It’s not a beauty contest. You want to find someone who can actually help you. want someone Wants To help you get better.

How important is setting goals, and what type of goals are most important?

I think it can be very important, but you have to know what the goal is. If you look at the research, people who set goals are more successful than people who don’t. Most people have very unrealistic goals. If I’m the one I’ve been working with, the goal I’d focus on is going eight for eight this month. Come twice a week for the next four weeks without missing a thing. This is goal number one. If we can start with the habit of coming and not being absent, we will start to make great progress, and we can think of goals that most people think are tangible.

Lots of people struggle with motivation and training on non-ideal days. How do you suggest people move forward when a day like this comes?

I call this checking the box. You don’t have to set the world on fire. Just make sure you get that box checked at least today. Again, this fights against human nature. Someone thinks “I don’t feel good.” What does this person do? Skip the exercise. In fact, this is the worst thing you can do. Whatever you do, don’t leave this box unchecked. There were times when I literally told athletes to follow the suggestions. This can be counterproductive in the eyes of some trainers, but sometimes it can be helpful to get in, and do two push-ups, two pulls, a leg workout, and something for the abs. Just don’t miss a day. It just keeps coming back just to show up.

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