Featured in Train Magazine!

I am super excited to announce that I have a two-page feature in the new issue of Train Magazine (June) out today with The Rock on the cover. This premier fitness magazine is available world-wide (including Barnes & Noble) as well as distributed by Bodybuilding.com. This first feature is a profile then watch for my contributed articles with photos each month moving forward. Trainmag.com

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To celebrate all this I want ask for your help and give you something in return:
1. Find a copy, take a photo hold up my article, post it, and tag both me (WittigWorks) and Train Magazine. Also use the hashtags: #TrainMag#TrainMagazine. Let me know!

2. If you cannot find a copy just repost this cover image, let people know your boy Michael Wittig (WittigWorks) has a feature, post it, and tag both me (WittigWorks) and Train Magazine. Also use the hashtags: #TrainMag #TrainMagazine. Let me know!

I will send whoever does one of these my new ebook program “Four Deep” or any of my other ebook programs of your choice. If I am feeling really nice I can even send an autographed CD from now on my bands (Pillar). Please help me share this great news.

Special thanks to Train Magazine for taking an interest in my story and giving me a platform to motivate and educate.
Sincerely,
Michael Wittig, ISSA CPT
IPE Natural Pro 3x Champ
Kaged Muscle Athlete
All socials: WittigWorks (558K & growing)
WittigWorks.com for programs

Recovering from low back injury

It’s humbling for me to write this and share that on late Saturday afternoon I threw my lower back out just messing around here at the house during garage clean up day. I haven’t had a serious low back injury for several years and the last time it happened I was doing a heavy deadlift. This time I was doing almost nothing and it was the worst episode I’ve ever had. I couldn’t get up off the ground for a good while and just walking was a challenge the first 48hrs.  I want to be that big strong guy that is invincible, but lately getting up and walking has been a challenge. I realized yesterday that true strength comes from not giving up and overcoming challenges. I have to give big thanks to my family for taking care of me and loving me when I’m down. This has been a challenge for me mentally as I always have so many plans. I want to be transparent here and share why this might have happened, what I’ve been doing to recover, and how I will proceed.

How this might have happened: Sometimes accidents just happen and there is so reason as to why. Our body has so many moving parts and when one is as active as I am it only takes one small incorrect movement for something to go wrong. I have been working very hard lately and probably should have taken another ‘de-load’ week several weeks ago. I’ve talked about ‘de-loads’ and their importance earlier this year. I’ve been lifting so intensely lately that my central nervous system, muscles, and body in general probably needed a short rest. While I had no pain this last week while squatting or doing back work my body has probably slowly been getting worn down. I need to be more consistent with having de-loads every 6 weeks and not let that turn into 10-12 weeks. Read my article on my ‘De-load’ process HERE.

What I am doing to recover:

  • Rest: When it first happened my primary goal was to rest and not make it worse. Almost every position was uncomfortable. I used a lot of pillows to find positions that didn’t hurt and just laid.
  • Ice: I did a lot of icing the first 48hrs. I kept the ice packs on for 15-20 minutes at a time with breaks in between each session.
  • Anti-inflammatory: I am taking healthy dose of ibuprofen and a pain pill every 6hrs.
  • Moving: After the first 48hrs of doing the above I was able to move better. At this point it’s important to get up and walk around every 30 minutes or so. I also started going on longer walks outside, but being careful not to overdo it.
  • Light stretching: After the first 48hrs when things started to loosen up a bit I also started to do some light stretching. Some of these stretches I’ve demonstrated before and can be viewed HERE. I’ve been doing everything lightly except for that final bent over stretch I am not doing.

What I am doing to stay on track fitness wise:

  • Walking: I am walking for mobility, but also to burn what calories I can. Getting outside for fresh air also helps with depression that might set in when one is down with injury. Guilty!
  • Eating light: I’ve been sticking to my normal eating and water drinking schedule. It is important to not skip meals. I need to support muscle maintenance with my nutrition, BUT since I am not working out I don’t need to bring in as much calories or carbs. I’ve been trying to eat very clean and lower carb. My breakfast has been one scoop of whey isolate and one egg along with five egg whites.
  • Staying hydrated: While challenging since I am not being as active as normal I am doing my best to stay fully hydrated by drinking my normal amount of water which is over a gallon a day. Kaged Muscle Hydracharge is a big help because of it’s great taste and hydration properties.
  • Supplementation: I’ve been sticking to my normal Kaged Muscle supplement protocol to keep my muscles flooded with protein, creatine, and amino acids to help slow muscle breakdown. This means I’ve been taking Kaged whey isolate several times a day, as well as multiple servings of Hydracharge with glutamine throughout the day. I’ve also been continuing to take Pre-Kaged and In-Kaged even though I am not working out. Many will think this is overboard, but it’s helping me keep my energy up and giving me a good dose of creatine and other ingredients to help me in maximum muscle retention and recovery mode. It may not be absolutely necessary, but it’s also not hurting. *Get 15% off KagedMuscle.com with code “Michael15”.

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(Getting outside and walking is helping me recovery, regain mobility, and burn some calories.)

What’s next? 

The key is allow my body to fully recover and take it slow. It’s been three days since my back went out as I post this article. As long as I watch my eating even a whole week out of the gym shouldn’t put me back much at all. I plan to continue sticking to all the above protocol for another day. If everything continues to heal I might hit the gym on Thursday (another 48hrs from now) for some light upper body work. I will probably stick to primarily machines or seated exercises.

Thank you all for your support and prayers. They have meant a lot. I’ll be back…

-Wittig, ISSA CPT
IPE Natural Pro 3x Champ
Kaged Muscle Athlete
All socials: WittigWorks
WittigWorks.com

 

 

Power Track Training: Free PDF Microcycle

Join me in the rack Jack! My third installment of the ‘Wittig Microcycle Series’ will introduce you to my “Power Rack Training” protocol to build strength and muscle. This free PDF includes a week of workouts using this powerful method. Each workout also includes a video link. My microcycle series is just another way for me to share my best with you. Remember these microcycle PDF’s can be stacked, done back to back, and/or repeated. Download “Power Rack Training” HERE.

Previous editions:
Pattern of Pain
Death Valley Training

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-Wittig, ISSA CPT
IPE Natural Pro 3x Champ
Kaged Muscle Athlete
All socials: WittigWorks
WittigWorks.com

On the Go? Keep These Protein Snacks Ready!

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The key to winning the day nutrition wise is to always be prepared for any situation you may find yourself. Fitmark ‘meal management’ bags help us control our ever changing environment. Plan ahead for any potential schedule change or road block to keeping your nutrition on track, then pack your Fitmark bag accordingly.

One question I get asked often is regarding suitable snacks. I typically keep my snacks protein based for several reasons. I have particular macros that I aim to hit daily (higher protein, low fat, moderate carbs) and protein based snacks help me keep my daily protein higher while keeping fat low and not raising my carbs too high. Protein based snacks will keep you feeling fuller for longer helping you from over eating the wrong things. I aim to bring in around 20-25 grams of protein per snack. Here are five of my ‘go-to’ protein based snacks:

(read the rest of this article HERE.)

Get 15% off bags, meal prep and regular, on Fitmarkbags.com with my code “Wittig15”.
-Wittig, ISSA CPT
IPE Natural Pro 3x Champ
All socials: Wittig Works
WittigWorks.com

My first magazine cover!

Honored to land my first cover and share my story in the feature article. This is only the beginning. I have an article coming out in a major fitness magazine in July. Read this full article now on Proactivehealthmagazine.com. I would love to hear your feedback. Thank you.
-Wittig, ISSA CPT
IPE Natural Pro 3x Champ
Kaged Muscle Athlete
All socials: WittigWorks (555K & growing)
Wittigworks.com for programs

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Death Valley Training

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Several weeks ago I released my first PDF from the “Wittig Microcycle Series” called “Pattern of Pain“. These are week long workout cycles involving a specific method from my arsenal that I wish to share with you while I am working on my full programs. Today I present to you my second edition called “Death Valley Training”. This is a free PDF involving my ‘Death Valley Sets’ which have popped up in my personal training for years. Download my “Death Valley Training” microcycle PDF HERE!

-Wittig, ISSA CPT
IPE Natural Pro 3x Champ
Kaged Muscle Athlete
All socials: WittigWorks
WittigWorks.com

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Why Diets Don’t Work

(This is an article I wrote for my sponsor Fitmark Bags)

When people think of dieting they visualize being hungry, eating the same tasteless food, and avoiding all their favorite treats. This is also why diets don’t work! Rather than a short-term diet we should strive to make overall lifestyle changes. Yes, some of these changes might be difficult at first, but we create good habits just like we do bad habits, by repetition. When we make changes to our lifestyle not only will we get healthy and stay healthy, but the process will be much easier. Imagine the concept of eating as much quality food as you can while losing body fat and keeping lean muscle. Here are a few reasons why diets don’t work:

Not enough calories: In a sincere effort to lose fat some people drastically cut their calories with no principle or guidance While this might cause an initial loss in ‘weight’, which is different than fat, it could eventually result in a loss of lean muscle and a slowing down of the metabolism making it near impossible to lose more fat or get any further results. Solution: Eat in a clean calorie deficit just below your maintenance level to start then make slow reductions only when necessary. There are ‘daily calorie’ calculators online and apps like MyFitnessPal.com which can help you figure out your daily calorie needs.

….(Read the rest of this article HERE!)

Check out the side selections of Fitmark bags on FitMarkBags.com. Get 15% off all purchases with code “Wittig15”.

Wittig, ISSA CPT
IPE Natural Pro 3x Champ
All socials: WittigWorks
WittigWorks.com

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