Coach Ludo

Nutrition Coach and Fitness Trainer

[Timeless Sports @timelesssports_]

February 12, 2000. 🐐

[Coach Ludo @CoachLudoFit]

Unpopular truth:

Machine-based Strength Training or Bodybuilding-type Programs are

VASTLY SUPERIOR

to no strength training at all, even for:

⛹️‍♂️ 🏃🏽‍♀️ ATHLETES 🚴 🏌🏾

[Pat Basil @pbasilstrength]

45 Minute lift:

✅ 5 minute warmup
✅ 6-8 total exercises
✅ Total body structure
✅ Jump/Throw
✅ 2 lower
✅ 2 upper
✅ Trunk/Core

You'll probably be done sooner than 45 minutes

[Coach Ludo @CoachLudoFit]

Full Body Day

A. Lateral Jump Double Contact: 3x4 each side
60-sec rest

B1. Back Lunges: 3x8
B2. Split-Stance One Arm Row 3x10
B3. One Arm Landmine Press 3x8
60-sec rest

C1. One Leg Glute Bridge 3x12
C2. Banded Clamshells 3x12
60-sec rest

[Coach Ludo @CoachLudoFit]

@pbasilstrength I learned to use it to improve my grip strength!
But thought it suck’s at first 😅

[Coach Ludo @CoachLudoFit]

@pbasilstrength Template

[Coach Ludo @CoachLudoFit]

Full programmation:

Full Body Warmup

A. Overhead Slams: 3x4each
45-sec rest

B1. Romanian Deadlift: 3x6
B2. Single Arm Press 3x8
60-sec rest

C1. Bulgarian Split-Squat 3x8
C2. Plank One Arm Row 3x12
60-sec rest

D. Farmer Walk 4x30’’ each
30-sec rest

[Alan Couzens @Alan_Couzens]

“Time doesn’t compound. It shrinks.” 👏

Think about the last year and how quickly it went.

If you’re of a similar vintage to me, you’ve probably noticed that every year seems to pass faster than the last.

If you’re 50, you’ve got maybe ~30 of these annual reflections, 30 of these shrinking chunks of time left.

It doesn’t take long to count to 30.

And that’s it. Game over.

If you live “normally,” a meaningful chunk of those years will be spent with reduced capacity, energy, and freedom, which leaves maybe 15–20 truly good years.

I don’t write this to depress you, but to make two things crystal clear:

1/ As the end approaches, each remaining good year becomes incredibly valuable. Protect them. Invest in your health and fitness.

2/ Time accelerates. The years ahead will pass faster than the ones behind...

Whatever you want to do.
Whatever you want to feel.
Whatever you want to experience or build.

The time is now.

[Chris S. Cornell @BiggestComeback]

I think one of the biggest miscalculations people make in life has nothing to do with money.

It’s assuming time is abundant.

We plan like we’ll always have “later.”
We delay hard things. We postpone health. We defer quality of life.

But time doesn’t compound the way money can. It shrinks.

And when health declines, the usable value of time shrinks even faster.

That’s why taking care of your health isn’t a luxury or a vanity project.
It’s a way of respecting the most finite resource you’ll ever have.

[Coach Ludo @CoachLudoFit]

@RealMikeBoyle How do we know it’s real, tho? 🤔
How many time a week should my clients over 40 back squat? 😉🤣

[Wendi A. Irlbeck MS, RDN, LD, CISSN @Wendi_Irlbeck]

I’ve noticed a clear shift in young athletes over the past few years. This may ruffle some feathers, but I’ve always been a straightforward professional who has dedicated my career to helping athletes, families, and individuals become leaner, stronger, faster, and healthier.

I’m getting older, and with that comes perspective. I’ve been coaching people of all ages through behavioral change for over 15 years. Patterns repeat. Results follow habits. And effort always shows.

Many athletes set goals. They say they want change. They talk about becoming the best version of themselves. We provide a customized system, continue to refine it, and tailor it to meet each athlete’s needs yet too often, the follow-through is missing.

As dietitians, coaches, leaders, health professionals, and educators, we care deeply. We want to see you win. But we cannot force effort, discipline, or consistency. And it’s difficult when someone goes through the motions, then becomes frustrated when held accountable for the very standards they asked us to uphold.

Accountability is not punishment. It is an investment you chose because it aligned with what you said you wanted.

So where do we go from here?

If you’re upset about not achieving a certain result, it’s time for an honest assessment of your actions, habits, and attitude. Progress requires commitment. Growth demands consistency. Results are built through daily choices not intentions.

You cannot blame others if you didn’t show up to practice, didn’t prioritize improving your nutrition, didn’t help your parents with meal prep, or chose scrolling social media over getting the sleep your body needs. Support is available. Guidance is offered.

But commitment and change has to come from you.

[David Abbott @runliftrunlift]

Two hills I’ll die on

1. Being on your feet all day doesn’t count as exercise
It’s good for you. Definitely better than sitting. But to get a real aerobic stimulus, you need continuous movement.

This can be a sensitive subject for people with active jobs. It’s tiring, no doubt. But you’ll often find more energy by doing running or aerobic training before or after work, not less.

2. Running isn’t strength training for your legs
Yes, your muscles, tendons, and bones get stronger from running to a point. But there’s a ceiling to the load that easy running can provide. Too much running will break you down rather than build you up.

If you want truly strong legs, you need heavy lifting. Squats and deadlifts. Single leg exercises. Plyometrics. Sprinting is excellent too.

Take care of your legs. A strong lower body is essential for health and performance, especially as you age. Weak legs are a genuine health risk.

[Coach Ludo @CoachLudoFit]

@anymanfitness @SteveOnSpeed What about having part of those $3M on an investment account and not on a 401k?

[Coach Ludo @CoachLudoFit]

@anymanfitness @SteveOnSpeed Couldn’t you expect a bigger return than 4%?

[Coach Ludo @CoachLudoFit]

Wanna be faster?

Be smart about rest between sprints.

Work-to-rest ratio can’t be 1-1 if you’re goal is to work max power and max speed

5 to 10-sec sprint? Use a work to rest ratio of 1:12 to 1:20

10 to 30-sec: use 1:3 to 1:5

You want to be able to repeat your max effort

[Coach Ludo @CoachLudoFit]

@DrEenfeldt How does the new pyramid compare with my plate (from 2011)?
It seems to me it was already a huge improvement from the previous pyramid.
What the main improvement for you between my plate and the new pyramid?

[Coach Ludo @CoachLudoFit]

@StrengthDebates Watched the videos and read the articles. Thank you very much for the content!
Quick question, would you use supersets on low rep sets? Like super setting a upper push and a upper pull or would it be too consuming for the nervous system?

[Coach Ludo @CoachLudoFit]

@StrengthDebates Thank you very much!

[Alan Couzens @Alan_Couzens]

"But how on earth do I get 1,000 kcal of movement per day?"

Pretty simple, really...

Make human power your default mode of locomotion.

Bike &/or walk some or all of the way to work. 🚴‍♂️
Go for a lunchtime walk. 🚶

For most folks, that'll pretty much do it!

[Alan Couzens @Alan_Couzens]

Why eat less, move more "doesn't work for you"

The truth... 👇

It's not eat less OR move more.

It's eat less AND move more.

The problem is part of a broader problem: Everything these days is way too polarized. We lean heavily on one end of the spectrum as the be all end all & neglect the power of the middle path.

At "normal rates of movement", for most folks to lose weight consistently, they need to be eating ~1,500 kcal per day. It's really f'ing hard to eat 1,500 kcal/d for long periods of time. Sure, the nature of what we eat (lean meats & veg vs sugary carbs) helps a lot, it's still a very restrictive way to live. Looking around, evidence would suggest it's too restrictive.

However, folks leaning on the "move more" side of the equation often do it wrong - They go to the gym after work and do a really hard strength workout or hit a spin class really hard for an hour - burning a measly 500 kcal in the process & dropping their blood sugar to levels that make replacing that 500kcal inevitable.

If you want this to work long-term, you can't lean too heavy on any one lever, you need to use all of them...

1. A reasonable number of calories in a day ~2,500 kcal.

2. The bulk of these calories coming from nutritious, high satiety foods (lean meats & veg)

3. A reasonable caloric output in a day ~1,000 kcal.

4. The bulk of this output coming from sustainable, habitual, "satiating" low-intensity movement.

#####

Over the course of my adult life, I've spent my time at both poles - massive caloric restriction & massive amounts of moderate to high intensity training.

The only one that worked consistently, long term - the middle road.