Marcus Filly
@fillymarcus
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Founder of Functional Bodybuilding
San Rafael, CA
Joined March 2009
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What is your
#1
thought when you have to workout but aren’t motivated?
Stop thinking that working out is about being motivated.
Working out is about having discipline and in turn you reap the rewards of being an active person.
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We are not meant to be comfortable all the time. Consider this when things get hard in your training, relationships, and life. Move towards the discomfort as often as you bask in the modern comforts of life. This is the path to fulfillment.
Challenge will give way to reward.
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Our bodies are designed to...
- Squat ass to grass
- Reach overhead and behind - pain free
- Hinge forward fully and touch our toes and beyond
- Flex and extend our backs pain free
- Run, jump, climb, and throw
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Practical Approach: 5 Ingredient Meals
1. Protein - fish, turkey, chicken, steak, tofu
2. Veggie - broccoli, lettuce, carrots
3. Fruit - apple, melon, banana
4. Starch - rice, potato, oatmeal
5. Fat - almonds, butter, olive oil, etc
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Change takes time. If you admire someone for their body, strength, coordination, they didn’t build that in 30 days. When it comes to fitness, you can expect small wins in 30 days, but if you want to become someone people admire, be patient and be consistent.
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5 Ways To Build Functional Muscle
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Diet tip for long term leanness while feeling good. STOP EATING LESS AND MOVING LESS. Instead,consume the highest amount of quality calories possible while moving as much as your lifestyle will allow for. Raise your G Flux and you will look good and moving well for a long time.
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Easiest Health Recipe
- Move every day for 30mins
- Eat some food that doesn’t have a package at every meal
- Go outside for at least 15mins a day when the sun is up
- Go to bed and wake up at the same time every day (weekdays and weekends)
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Don’t neglect your unilateral training.
Unilateral movements let you:
Train twice the volume with a single movement since you do reps on both sides.
Force you to work unique muscles that stabilize side to side on your body.
Are a fun way to build variety into your training.
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If you can be consistent for six months, it's going to click and you will have tools for the rest of your life.
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On “Cheat Days”
I discourage you from calling something a Cheat.
There are truly no “BAD FOODS”.
There are foods you should only have infrequently if you want to look good, feel good, and perform well.
Just make sure the infrequent foods are truly infrequent.
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Tigers don’t care if it’s leg day. Learn to move and be athletic, not just have good-looking parts.
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YOU ARE
1. Enough just the way you are.
2. The product of every experience in your life, good or bad, and each has shaped the person you are.
3. Capable of so much more than you ever thought possible. Your job is simply to remain open to that possibility.
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Do these things to have terrible energy every day
- don’t get sunlight,
- sit down most of the day
- don’t drink water
- stare at your phone in bed
- have 3-4-5 cups of coffee throughout the day
- eat a ton of sugar and absolutely skimp on protein.
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Just stop it with all the “Cardio is going to ruin your gainz” talk. The result is a bunch of less fit people and positively NO more muscle in the universe.
Breathe, Sweat, and Move your ass everyday!
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Our modern/western life is set up and evolving in a way that makes it the norm to store excess body fat, move towards obesity, get sick, and live with a lower quality of life than we’re capable of having. Why is this?
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Are You Under-Fueled? Here Are the Signs:
1. You keep reducing calories but you’re not losing weight.
2. Your cravings are getting out of control and you have a hard time sticking to the plan.
3. Your workouts suck and your energy has tanked.
It's time to talk!
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Strengthen your rotator cuff with these 3 key exercises:
1. DB External Rotation
2. DB Powell Raise
3. DB Trap 3 Raise
🙋 A strong rotator cuff helps power and stabilize your arm and shoulder movements, helping you avoid injury.
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Despite going from full time athlete to full time dad, husband, and business owner, Functional Bodybuilding principles allow me to maintain my physique.
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Start here before perfecting your supplement stack, or attempting the latest nutrition craze.
1. Eat quality meals.
2. Prioritize protein.
3. Counting calories and macros isn't a must, but can help you dial in further and teach you a ton about your body.
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Prioritize:
1. Quality Movement
2. Lifting something with effort, even if not at max
3. Leave something in the tank each session
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I truly believe in the importance of tempo in weight training. I’d argue that while people often focus on reps or sets, tempo is actually the most critical variable. By paying attention to tempo, you can avoid injury and achieve better results.
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Just here to remind you to be kind to others, that's all. Make it a great day!
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Pre-workout, we emphasize carbohydrates for performance in the gym. Post-workout we don’t need to focus too heavily on carbohydrates; instead, protein is the central macronutrient. This sets up an anabolic environment to build muscle after it has been stressed in training.
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QUANTITY is KING. If you nail your calories and protein every day then you will more than likely feel good, look good, and perform well. But QUALITY cannot be ignored. The types of foods you eat dramatically impact your ability to check the quantity boxes correctly.
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5 Pillars of Resilience:
1. Movement
2. Tissue Prep and Long Term Health
3. Vary your Loading Approaches
4. Have a balanced mentality - Intensity vs Quality
5. Nourish yourself - don’t deprive.
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Merry Christmas to you and your loved ones. Cherish every moment, make new traditions, have the cookie.
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🎅 12 Days Of Xmas Workout
1 Bar Muscle Up
2 Push Jerk 135/95lbs
3 Power Clean 135/95lbs
4 Alt. Pistols
5 Burpee over BB
6 Deadlifts 135/95lbs
7 Toes to bar
8 Calorie Row
9 Box Jump 30"
10 Alt. DB Power Snatch 50/35lbs
11 DB Thruster 50/35lbs
12 Devils Press 50/35lbs
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For those of you who train fasted, the post workout window is critical. Prioritize getting something in as close to the conclusion of your training as possible. This is where liquid nutrition can be useful. Think about having convenient food options ready for when you're done.
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I put together a free guide to exactly what I keep in my fridge and pantry - the building blocks of easy meals that taste delicious and support me with my physique and performance goals.
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Thank you crossfitgames and
@cfthedavecastro
for the opportunity to compete in Murph today. This…
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This is the HOLY GRAIL of strength training for runners:
1. Rear Foot Elevated Split Squats
2. Romanian Deadlifts
3. Sled Push
4. Banded Face Pulls
Start incorporating these into your training ASAP.
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No matter what your goal is, the best routine is the one that keeps you coming back consistently.
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4. Protein helps you lose weight because -
1. It reduced hunger and cravings
2. Burns more calories when you eat it than other macros do
3. Helps build muscle that leads to a higher metabolism
…….. So drop the bagel, cereal, oatmeal, and have some steak for breakfast
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What habit are you going to work on every day this week?
- Schedule: Stick to an eating schedule
- Slowing Down: Eat your meals slowly
- Tracking: Track everything you eat
Pick one, two, or all three and make it a priority to stick to it. I believe in you!
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Construct every single meal you eat around a central ingredient that is protein-rich. This is going to help curb hunger throughout your day, build lean tissue (aka muscle), and allow you to perform better in your training.
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Most people are suffering from pain from inactivity, not pain from being too active.
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Here's what happens when you work on movement patterns instead of parts:
1. You feel like an athlete - not a statue
2. You keep making progress
3. You will have WAY more fun in the gym
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Fatigue can be a sign of bad digestion. If you find yourself crashing throughout the day, it might be time to take a look at your nutrition. Gut health is linked to many of the health obstacles we face.
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Do these things if you want to fail at weight loss
- start tomorrow
- do high-intensity cardio daily
- don’t lift weights
- reduce your calories drastically
- avoid vegetables and water
- follow 5 different diets at the same time)
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When you want something, you find ways.
When you don’t, you find excuses.
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Here are the areas of the body you need to be strong in for running, plus specific exercises to address them (we do these regularly in Persist):
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5 Habits of Highly Sexy People
1. Prepare with care - Prioritize warm ups.
2. Learn a Lighter Touch - Know when to lay off the gas.
3. Get Long and Strong - Train through a full range of motion.
4. Breathe Heavy - Emphasize cardio.
5. Power Up With Protein - Eat your protein.
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Prioritize physical resilience by:
Training the muscles/joints to an adequate ROM for the activities you want to do in life (Mobility Training)
Training the muscles/joints to be able to produce force thru the ranges you want to use in life (Strength Training)
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5 surprising fat loss mistakes:
1. Too much cardio, not enough weights.
2. High intensity training all of the time.
3. Too big of a caloric deficit right out of the gates.
4. Frankenfoods
5. Guesstimate your caloric needs
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Prioritize protein: 4 steps that matter in order of importance 👇
1. Get the right amount - 0.7-1 gram per pound of bodyweight
2. Distribute protein throughout your day
3. Time protein around training - 2 hours before and 2 hours after.
4. Aim for high quality
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Persist is for the person who wants to look good, move well, and explore new skills and interests when they have the time.
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Gut talk tip: Try 5 ingredient meals. Pick 5 or fewer ingredients and put them on your plate!
1. Protein
2. Veggie
3. Fruit
4. Starch
5. Fat
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What nourishment habit are you going to work on this week?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Schedule: Stick to an eating schedule
- Slowing Down: Eat your meals slowly
- Tracking: Track everything you eat
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Pick one, two, or all three and make it a priority to stick to it.
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Total daily protein intake is the MOST important macronutrient to preserve muscle through nutrition.
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For all of you fitness influencers out there who have been training for a decade or more, can we all just be honest and admit that we train for mental health 99% of the time and the physical transformations are pretty much irrelevant at this point.
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Signs your headed for injury or burnout in the gym:
- Too long in a calorie deficit
- Sleep sucks
- Out of control cravings
- Stalled progress
- Dreading your workouts
- Overdosing on stimulants
- Grumpy & depleted
Always listen to your body!
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👋 GOODBYE 2022 WORKOUT
20min AMRAP
- 22 Hang Power Clean 115/85lbs
- 22 Push Ups
- 22 GHD Sit Ups or Anchored Sit Ups
- 22 Pull Ups
- 22 Wall Balls 20/14lbs
- 22 Calories Row
Let's end this stellar year Functional Bodybuilding style.
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You simply didn't need hours in the gym to maintain, or even gain a little muscle.
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Looking good is motivating - but looking good AND moving well is what we're all about here at FBB to help you stay consistent for decades.
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There is an obvious relationship between metabolism, consistent exercise and healthy eating habits. We know that one's metabolism is pliable and can be elevated through consistent movement, maintaining muscle mass, and eating real, unprocessed foods.
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Protein intake is dependent on your goals.
A sedentary person that isn’t interested in muscle mass, or resistance training has one protein requirement. And those who want to perform well, build muscle, gain strength, and feel physically vibrant require a different approach.
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Unilateral training is so effective for athleticism, overall strength, and life mainly because we do very few things on two legs simultaneously.
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CHEST DAY MOVEMENT SNACK
Begin with:
Heavy and Dynamic Speed Lifts
A1. Wide Grip Bench Press; 41X0; 4-6 reps; rest 15sec
A2. Burpees as Fast As Possible; 8-12 reps (cap your burpees at 20 seconds); rest 2-3mins and repeat for 3-4 sets
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There is NO more impactful element of your health and fitness journey than FOOD on how you feel and experience the world every day, PERIOD. Movement, sleep, and recovery protocols come in a distant 2nd/3rd/4th place to what you put in your body.
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As a coach, I understand the importance of making fitness simple and effective for everyone, regardless of their fitness level or experience. It's about removing obstacles and finding ways to make fitness a lifelong journey for people.
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What is ANAEROBIC work? Higher efforts at a pace that you purposefully cannot hold on to. Eventually, you start to see your power decrease.
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Make sure you're addressing these three in every warm-up to support healthy movement patterns in training.
1. Blood Flow
2. Stability
3. Range of Motion
To move well and remain injury free, prioritize prep.
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Remember that small choices made consistently do add up and be sure to consider all aspects of how you move through life rather than focusing solely on diet or training.
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What’s the difference between training and exercising? If you train, you need to prep. Pick two simple movements, perform 2-3 rounds of 10 -20 reps of each, jump on a bike in between to get some blood flowing, and NOW you’re ready to get after it.
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Do you have a vision of how you want to feel? I want you to visualize that day. Work backwards and think about the daily choices between now and then you can make in order to get closer to that ideal vision of yourself.
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50" seated box jump!!!! Historically I have not been a great jumper so I was pumped on this one.
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GLUTES & HAMSTRINGS MOVEMENT SNACK
Increasing Effort Mixed Modal Set
5 Sets:
8 Barbell Hip Thrusts
12 Hamstring March Steps
16 Alternating Dumbbell Power Snatch
24sec Row @ Increasing Effort
Rest 15s between exercise & 2-3m between sets
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Length and Strength meet in a single concept called Stability.
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Prior to mix-model training, lifting weights, rowing, and pull ups did not exist in one cohesive format. Now, we’re able to mix different factions of training for a fast-paced, fun, not boring workout. I love it.
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I think it's important to recognize that hunger is a natural and normal sensation. We shouldn't be afraid of it or try to suppress it. Instead, we should learn to listen to our hunger signals and respond to them appropriately.
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You have nothing to lose for trying Persist - and everything to gain:
- Confidence in your physique with PUMP
- Confidence in your athleticism with PERFORM
- Confidence to make progress with PILLARS
- Confidence to stay consistent anywhere with MINIMALIST
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3 areas commonly overlooked by conventional muscle building approaches:
- They don’t promote the use full ROM in resistance training
- They limit movement selection to just a few EXERCISES
- They rely too heavily on machines and don’t perform enough UNILATERAL training
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It is important to take a step back to see how your training builds on itself. To see how much work you have put in and how you have been preparing yourself. This is why in Persist, we use a BENCHMARK week at the end of every cycle before starting a new cycle.
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Gut talk tip: Simplify your meals down to ingredients. Don’t overcomplicate it. When you look at your plate, you should be able to name all the ingredients.
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Just here to remind you to be kind to others, that’s all. Make it a great day!
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Not only do we need training cycles in order to map our progression and intensity builds, but we also need them in order for us to focus.
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Not sure where to start when purchasing equipment? Here are 5 must have tools for Functional Bodybuilding:
1. Landmine
2. Slant board/heel wedge
3. Resistance bands
4. Paralettes
5. Sled
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The macros and calories to reach your desired outcomes are highly dependent on the accuracy of your starting data and how closely you track your food, activity, and results ongoing.
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Start optimizing for mental fulfillment and you will be so surprised how quickly your body transforms.
- fitness guy who’s been training for 20+ years
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New Persist cycle starts today. Who’s ready?!
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Mobility and ROM are synonymous with strength training.
Load your stretch positions if you want to improve your ROM & mobility. Try these two to start:
1. Incline Bench Pigeon Stretch
2. Pancake Good Morning w/ Cable/Band
Come back to these often to see improvement.
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The type of person who resonates with functional bodybuilding is someone who hasn't found consistency in their previous training attempts. The program focuses on overall well-being, energy, and changing body composition.
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With Persist, you can:
- Build visible muscle from head to toe in the PUMP track
- Crush conditioning workouts without the burnout in PERFORM
- Save time with 60 minute workouts in PILLARS
- Make workouts fun with little or no equipment in MINIMALIST
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!!!!Podcast Release!!!!
*link in bio*
- Spirituality
- Self Discovery
- Awakening
- Training…
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If you do nothing else, focus on protein.
Protein can:
1. Increase metabolism through digestion (calories out)
2. Curb hunger and help avoid cravings (calories in)
3. Support lean tissue growth and maintenance thereby increasing metabolism (calories out)
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Abs are made through compound lifts, nutritious foods, and consistency. Ditch the crunches, and adopt these methods instead.
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2 truths I've found in regards to fitness goals:
1. Nobody ever gets tired of LOOKING GOOD until they are hurt or can’t engage in life as fully as they want.
2. People love seeing their fitness improve, but will abandon the routine if they can't get that LOOK they are chasing.
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If you're tired, sick, or stressed, opt for some more friendly rep ranges that can get you a good stimulus even if you aren’t up for loading super heavy. 👇
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“I was able to do my first strict ring muscle ups yesterday! And not only one but 4 of them in a row. Love to keep progressing without even noticing it. I really enjoy being a student of functional fitness!”
- Persist Member: Mael
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To burn fat effectively, you need to get stronger and build muscle mass. Cardio might burn fat faster, but the real question is what is going to help me burn fat for a sustainable long period of time? The answer is lifting weights.
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When trying to gain muscle, what matters most is 3 things:
Sufficient protein every day
Sufficient calories every day
Sufficient carbohydrates to fuel performance and recovery
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Fat loss and muscle gain are about the average of what you consume and burn over weeks - or longer - rather than any one workout, meal, or day. Stay consistent!
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