Steve Cook / Men’s Health
Steve Cook has looked at the fitness industry from many perspectives. Former college football player, spokes model, and Men’s Physique bodybuilding rival, both in his recent role as a coach on his own YouTube channel (with over 1 million subscribers) and a hit television show. , Most notable in his video work.Host with the biggest loser Men’s healthUnique Next Top Trainer Contest. Cook’s persona has evolved over the years, so he’s become a coach and gym owner with his own pursuit, not just a competitor on stage. His role as a fitness advocate is one that he doesn’t downplay.
“Even if you go out and take vitamin D in 30 to 40 minutes a day, the benefits are very modest in every way,” Cook said of maximizing active time. ..He spoke MH Sharing other things he has learned is a fitness journey and he hopes that others can take away from those lessons.
Who do you think of your first fitness mentor, and what is the best advice that person has shared with you?
My first mentor was a natural bodybuilder named Craig Toss. He was very knowledgeable and helped “bigger, bigger”, calorie counting, using food scales and basically following a flexible diet from the spirit of a football player. He showed me that he could eat a rather normal diet while striving towards his fitness goals.
When it comes to nutrition, what are the biggest mistakes people make in their client work and coaching experience?
Too strict, too fast. I saw January 1st dieters and those starting their fitness journey thinking they had to be perfect. They can only eat chicken and rice and quickly cut calories too tightly to prepare for failure. I’m trying to tell people that the goal isn’t to lose £ 10 in the first week. If your long-term goal is to lose 40 pounds, we don’t want to start right from the gate and starve ourselves. Competitors do the same, but they shouldn’t. It will cause metabolic disorders in the long run.
So what can beginners and new dieters reading this do to avoid that kind of error?
Start by keeping a regular weekly food journal. Do not weigh food either. Write a rough diary of what you ate that week. Next, I’ll go for another week, but this time I’ll weigh the food. After that week, you can start reading the label and decide which foods aren’t making a lot of money. Think about which calorie-rich foods you can replace with healthier options. There are many options that are low in calories, high in protein, and low in fat. You can go super strict and start a diet without cutting out the food you love.
Do you give yourself the freedom to enjoy the occasional unhealthy options?
Yes, I met my father for the first time in half a year and ate pizza. He looked at me like “how do you do it?” He said it was because he didn’t eat like a dislike at other times. I also make wise decisions.
Steve cook
Can you share an example of a wise decision that someone trying to stay in the plan can make?
Indeed, I am traveling today. Prepare a protein bar instead of potato chips and mountain dew. It’s a small thing, but those small things add up over time. If you have some knowledge of how to read labels, you are ahead of the curve. This doesn’t mean counting macros every day, but it’s very helpful to know what a serving looks like and which macros are included in the grand plan of the plan. This is similar to learning how to balance your bank account.
Another example of a good choice might be a protein shake. Do you have a favorite shake recipe that you would like to share with people?
I always liked to use base vanilla (powder). Add a little almond milk or oat milk. Then choose banana, strawberry, spinach, chia seeds or flax seeds. May include almond flakes for texture. I don’t like to drink calories while on a diet, but I like thick shakes for people who want to grow up and have a hard time eating lots of food.
You have helped many people through your online program and coaching, but many of them may already have the basics of fitness. And what’s the difference between the coaching people who were new to The Biggest Loser?
There are two ways of thinking. I really liked helping the people in the show more because they were blank canvas. They didn’t expect anything, and many of them responded very quickly to exercise and diet. Of course, the injuries had to be dealt with with caution, but changes will soon be seen. The changes are dramatic and really cool.
What do you think is the most overrated exercise and why?
Be careful with this. This is a malformed traditional deadlift. I say it’s because it’s often done incorrectly. When we look at the movements of life, we are rarely in a position to demand that we do something like a traditional deadlift. Many people have long torso and different leverage points, so they behave incorrectly.
I like the hex bar deadlift and I think it’s a great alternative for many. I prefer sumo deadlifts to traditional ones because many young guys are wrong. I love the hex version or something like clean that comes from the hanging position.
What is the most underrated move that more people should do?
The one-sided ones are underestimated and in my opinion should be used more. I like the movement from the kneeling position and I think the dumbbell press on one shoulder in the kneeling position is great. I do it with dumbbells, but you can do that with a mine with a bar. I think one-sided movements are always a great option. We all have the aspect that one is stronger than the other. Also, thanks to the foam, you can actually use the connection between the mind and muscles, and you need to keep the core firmly from the kneeling position. But you really have to punch it out at the top.
When it comes to aerobic exercise, popular options include high-intensity interval training (HIIT) and low-intensity steady state (LISS). Are you a supporter of either?
I do both. I treat HIIT cardio like training that can be done during the day, or as training on its own. I don’t like to do it in the morning or every day first because it puts a strain on the central nervous system. When I attended the bodybuilding show, I had two HIIT sessions a week and two to three LISS sessions a week. LISS is great for doing in the morning. I like to go for a walk. I don’t do HIIT on an empty stomach in the morning because I want to feel my body. That’s what I take for a walk. Now, if you eat, wait an hour, and then do HIIT training, your metabolism will be faster and you will get more benefits. Both are in a well-balanced plan.
Sleep is essential, but many feel that they don’t get enough sleep. What are some tips and tricks to help you at bedtime?
The biggest thing that has helped me and my clients is to schedule. You can prove that you are traveling the world as you did in the last 12 years. If you can’t sleep well and try to train hard, you will get sick every time. Go to bed at the same time every night and turn off all electronic devices two hours before that. I’m also a big fan of sleeping pills. I like GABA, but the main point is that the electronics turn off two hours before bedtime and go to bed at the same time every night. I also try not to consume a lot of carbs before bedtime. I want to eat the last meal about 2 hours ago.
What other recovery methods do you use?
I do mobility work for about 10-15 minutes before and after each training session. I like weekly massage sessions. Well, these are not fun massages. These hurt. I’m not taking a nap or feeling good. That means helping me recover better. I’m not a fan of cryotherapy, but I also like ice baths.
Steve cook
Your body is, in a sense, your business, but many people reading this never need to make that level of commitment. Why do they still have to make an effort to invest time and energy in their health and wellness?
I still love to do [workouts], And if I don’t, it disappoints me and people around me can feel it. If it wasn’t as active as it should be, it could affect the rest of my day. In addition to the obvious medical factors, I think people who focus on fitness will be much happier overall. As a society, we will be in a much better position. I also think we can be more successful in other areas of our lives, such as business, individuals and relationships. When you feel sick about yourself, you are not going to be a better worker, spouse, or parent. It’s very easy and has been successful in many ways. It’s easy to underestimate your health until something like an injury or Covid happens. Suddenly you appreciate it more. Evaluate it now and take action to see and feel it now and for years to come.
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