As an athlete or fitness enthusiast, you may know that exercise and nutrition are key components to building muscle. However, one aspect of muscle growth that is often overlooked is the role of sleep. Over the last few weeks, I took some time away from the gym due to moving to a new house and a busy work schedule. Rather than trying to rush through a workout or sacrificing time, I chose to prioritize my sleep for the first time in over a decade. I have not felt this great in a long time. During sleep, your body undergoes a variety of physiological processes that are essential for muscle growth. Let’s take a closer look at some of these processes.
Coach MikeOnline Coach & Reel Videographer
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Let's face it, we all have days when the last thing we want to do is make it to the gym, this gets even worse when you're smack dab in the middle of some sort of prep. Whether it's because we're tired, busy, or just not feeling it, it can be hard to stay motivated. However, regular exercise is crucial for maintaining physical and mental health, so finding ways to stay motivated is key. Here are some tips and tricks to help you stay motivated to exercise: Set Goals Having a clear goal in mind can be a powerful motivator. Whether you're training for a race, trying to lose weight, or improve strength, setting specific goals can help keep you on track. Write down your goal and keep it somewhere visible, so you can be reminded of what you're working towards. As a nurse educator, I try to set my new grads with SMART goals. Specific, Measurable, Achievable, Relevant, and Time-bound. Try it out with some short term goals in the gym. Mix It Up Doing the same workout every day can get boring quickly. To keep things interesting, mix up your routine. Try a new class at your gym, take your workout outside, or switch up your strength training routine, TRY NEW EQUIPMENT. Changing things up not only keeps you interested, but it can also challenge your body in new ways. For all my powerlifters out there, there is more equipment than the straight bar. Find a Buddy Having someone to exercise with can make a big difference in your motivation level. Not only does it make the workout more fun, but it also holds you accountable. Knowing that someone else is counting on you to show up can be a powerful motivator. Reward Yourself Setting up a reward system for yourself can be a great way to stay motivated. For example, if you work out consistently for a certain amount of time, treat yourself to a massage, a new workout outfit, a night out with friends, or my personal favorite, ice cream. Make it a Habit Making exercise a habit can help make it a natural part of your routine. Schedule your workouts at the same time every day, so it becomes a habit. Ever heard of the 21/90™ rule? It takes 21 days to create a habit and takes 90 days to make it a part of your lifestyle. The hardest thing to do is to start. Track Your Progress Keeping track of your progress can be a great motivator. Whether you're tracking your weight, the number of reps you can do, or how fast you can run a mile, seeing progress can be a powerful motivator. Whether you’re old school and keep a notebook log or posting on social media, track your progress and see how much improvement you have gone through over time. PRO TIP: Don't Be Too Hard on Yourself: Finally, it's important to remember that everyone has off days. If you miss a workout or have a bad day at the gym, don't beat yourself up over it. Instead, focus on the progress you've made and get back on track. At the end of the day, it’s YOU against YOU, remember why you started in the first place. Coach MikeOnline Coach & Reel Videographer When it comes to fitness training, injury and fatigue are two common issues that many people experience. While both can affect your progress and hinder your performance, they are two distinct problems that require different approaches to address. Common injuries in fitness include sprains, strains, and tears in the muscles, ligaments, and tendons. Injuries can happen to anyone, whether you're a seasoned athlete or a beginner, and can be caused by a variety of factors, including lack of proper warm-up, overtraining, and poor form during exercise It can be caused by factors such as lack of sleep, poor nutrition, or overtraining. Fatigue can affect anyone, regardless of fitness level, and can be especially common among those who are new to exercise. While both injury and fatigue can affect your progress and hinder your performance, it's important to understand the differences between them and how to address them. When it comes to injury, prevention is key. You can reduce your risk of injury by warming up properly before exercise, using proper technique, and avoiding overtraining. If you do experience an injury, it's important to rest and allow your body time to heal. In some cases, you may need to seek medical attention or physical therapy to fully recover. Fatigue, on the other hand, can often be addressed through lifestyle changes. This can include getting enough rest, staying hydrated, and properly fueling your body with nutrients. It's also important to listen to your body and take breaks when you need them, rather than pushing through fatigue and risking injury. In summary, injury and fatigue are two common issues that can affect your progress in fitness. While both can be frustrating and hinder your performance, they require different approaches to address. By understanding the differences between injury and fatigue and taking steps to prevent and address them, you can stay safe, healthy, and on track to achieving your fitness goals. Coach MikeOnline Coach & Reel Videographer Proteins are the building blocks of life, and their importance in maintaining overall health and well-being cannot be overstated. While a balanced diet should provide us with an adequate amount of protein, there are situations where protein supplementation can play a pivotal role in optimizing our health, fitness, and performance. In this blog post, we will explore the significance of protein supplementation, its various benefits, and the scenarios where it can be particularly advantageous. Before delving into the importance of protein supplementation, let's briefly revisit what makes protein so crucial to our bodies. Proteins are made up of amino acids, which are essential for various physiological functions, including: 1. Muscle Growth and Repair 2. Enzyme Function 3. Immune Function 4. Hormone Production 5. Tissue Maintenance Now, let's explore why protein supplementation can be essential in certain situations. 1. Muscle Growth and Recovery: Athletes and fitness enthusiasts often require more protein to support muscle growth and repair. The recommended amount of protein intake will depend on your goals. Protein supplementation, such as protein shakes or bars, provides a convenient and quick way to meet these increased protein needs, especially after intense workouts. 2. Aging: As we age, muscle mass naturally declines. Protein supplementation can help older adults maintain muscle mass and strength, which is crucial for mobility and independence. 3. Weight Management: Protein is known to promote feelings of fullness and reduce appetite. Incorporating protein supplements into a weight loss plan can aid in controlling hunger and preserving lean muscle mass during calorie restriction. 4. Convenience: In our busy lives, preparing protein-rich meals isn't always feasible (who wants to eat chicken breast for every meal anyway). Protein supplements offer a convenient way to ensure you're meeting your daily protein requirements without spending excessive time in the kitchen. Choosing the Right Protein Supplement When considering protein supplementation, it's crucial to choose the right type of protein for your specific needs. Common options include whey, casein, soy, and plant protein, each with its unique characteristics and advantages. Consulting with a healthcare provider or a nutritionist can help you determine the best protein supplement for your goals and dietary preferences. For supplement recommendations, please reach out to your coach or ask your peers for their preferences. Coach MikeOnline Coach & Reel Videographer A good warm-up prior to Olympic weightlifting optimizes your physical and mental state, promotes better technique and performance, and reduces the likelihood of injuries. It sets the foundation for a successful and safe training session. Here are some of the key advantages:
Coach KalvinWeightlifting Coach // Strongman Coach // Athletic Trainer To this day, carbohydrates (carbs) are stigmatized due to its misconception of being the reason why people overeat, gain weight, and develop conditions like diabetes and high blood pressure. The truth is, carbs are not only good for you (in moderation), but to the average gym goer, it is an essential part of your diet. This is especially true for our strength athletes, but also holds true for all kinds of fitness endeavors. Carbs are one of the essential macronutrients that provide energy to our bodies. They are the driving force for exercise, as they provide the fuel that powers our muscles during physical activity.Carbs are broken down into glucose, which is the primary source of energy for the body. During exercise, our muscles rely on glucose for energy, particularly during high-intensity workouts such as weight lifting or sports with dynamic movements. Without a sufficient amount of glucose, our muscles may become fatigued, making it difficult to maintain the intensity and duration of our workouts. Carbs are also important for post-workout recovery. After exercising, our muscles need to replenish their glycogen stores, which often get depleted during exercise. Glycogen is a stored form of glucose, and it is necessary for the muscles to recover and repair. Consuming carbohydrates after a workout can help replenish glycogen stores and aid in muscle recovery. In addition to providing energy and aiding in muscle recovery, carbs can also improve exercise performance. Studies have shown that consuming carbs before and during exercise can improve endurance and delay fatigue. This is because carbs help maintain blood sugar levels, which can prevent the onset of fatigue and help sustain energy levels throughout the workout. But don’t go grabbing some fries from McDonalds for an intra-workout snack. It's important to note that not all carbs are created equal. Complex carbs, such as whole grains, fruits, and vegetables, provide sustained energy and are often rich in vitamins and minerals. Simple carbs, such as refined sugars, provide a quick burst of energy but can cause blood sugar spikes and crashes. Be careful of all the candy you see a lot of powerlifters and weightlifters utilize. In conclusion, carbs are essential for exercising as they provide the fuel for our workouts, aid in muscle recovery, and improve exercise performance. It's important to consume a balanced diet that includes complex carbs to sustain energy levels throughout the workout and promote overall health. Coach MikeOnline Coach & Reel Videographer
Coach KalvinWeightlifting Coach // Strongman Coach // Athletic Trainer Getting into shape and reaching your fitness goals can be an incredibly rewarding experience. However, if you're not careful, it's easy to fall into the trap of overtraining and burning out. Burnout is a real issue in the fitness world and can lead to decreased motivation, injury, and even illness. In this post, we'll explore some tips and strategies to help you prevent burnout and maintain a healthy and sustainable fitness routine.
In conclusion, burnout is a real issue in the fitness world (and life in general), but it doesn't have to be a part of your experience. By setting realistic goals, varying your workouts, taking time to rest and recover, staying consistent, and seeking professional help when needed, you can prevent burnout and maintain a healthy and sustainable fitness routine (and later on, lifestyle). Remember, your health and wellbeing are important, so take care of yourself and enjoy the journey towards your goals. Coach MikePowerlifting Coach Hydration is essential for all aspects of fitness. Whether you're a beginner or an experienced athlete, drinking enough fluids is crucial for maintaining peak performance and overall health. So why is staying hydrated important? During exercise, your core body temperature increases, and your body's response to that is to start sweating. Sweating is your body's natural cooling mechanism, but it also means that you're losing fluids. If you don't replenish these fluids, you run the risk of becoming dehydrated. Dehydration can lead to a variety of problems, including: reduced athletic performance, muscle cramps, fatigue, headaches (my personal most common issue), dizziness, lightheadedness, constipation, and nausea So exactly, how much water should you drink? According to the Mayo Clinic, men should drink around 3.7L (15.5 cups) and women should drink around 2.7L (11.5 cups). Not all water has to come from drinking water, as about 20% of our fluid intake come from the food that we eat. If you're exercising for more than an hour, you may need to add electrolytes to help replace the sodium, potassium, and other minerals lost in sweat. Recommendations would be as simple as Gatorade or Powerade. If you aren’t too keen on the extra sugars those drinks provide, you are free to try alternatives like Pedialyte, LiquidIV, or LMNT. Tips for staying hydrated:
Coach MikePowerlifting Coach If you're looking to strengthen your posterior chain (lower back, glutes, and hamstrings), the reverse hyper is an exercise you should consider adding to your workout routine or asking your coach about teaching you about them.Originally invented by Louie Simmons when trying to recover from a series of back injuries, the reverse hyper is a machine that involves swinging your legs in a circular motion to activate and strengthen your posterior chain muscles. Here are some of the benefits of incorporating the reverse hyper into your training: Increased Strength One of the main benefits of the reverse hyper is that it can help you build strength, muscle mass, and muscle endurance in your lower back, glutes, and hamstrings. These muscles are important for many daily activities and sports, so strengthening them can help you perform better and reduce the risk of injury. It will also impact your squat and deadlift. From my own personal experience, I initially hated these and would tend to skip or replace them with an alternative. Since incorporating them into my program 1-2 times per week, my squat and deadlift have reaped the benefits. Reduced Lower Back Pain When I first started powerlifting 4 years ago, I suffered from lower back pain to the point where I could barely walk around normally. The reverse hyper can be an effective way to strengthen the muscles in your lower back and reduce the amount of pain you may endure during your prep or hypertrophy phase. There has been research that shows, regular use of the reverse hyper can lead to a significant reduction in lower back pain and improve overall function. Strengthening the lower back muscles will also help with improved posture! This leads to being able to stand tall and maintain a neutral spine position, reducing the risk of developing posture related issues like back pain, neck pain, and headaches. Enhanced Athletic Performance Just because a legendary powerlifter invented this exercise, doesn’t mean this is only meant for strength sports. The reverse hyper targets the muscles used in many sports, incorporating this exercise into your training can help improve your overall athletic performance. By strengthening your lower back, glutes, and hamstrings, you'll be able to run faster, jump higher, and perform better in sports that require explosive lower body movements. Injury Prevention Finally, the reverse hyper can help prevent injuries by strengthening the muscles that support your spine and pelvis. By improving the stability of these muscles, you'll be less likely to experience injuries like strains, sprains, and herniated discs. Who want’s to be the young guy who “threw his back out” from something simple? Overall, the reverse hyper is a powerful exercise that can provide numerous benefits for your lower body, physical performance, and overall health. If you're looking to improve your strength, reduce lower back pain, enhance athletic performance, or prevent injuries, the reverse hyper is definitely worth considering. Ask your coach today! Mike // Powerlifting Coach & Lead Online Training Coach
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