Monthly Archives: March 2016
A short post for you lovely people today.
5 Reasons You’re not Losing Weight.
1 – You’re eating too much.
2 – You’re eating too much.
3 – You’re eating too much.
4 – You’re eating too much.
5 – You have a genuine medical reason and need to see a specialist.
You will notice points 1-4 share some things in common and point 5 is the exception.
We shall look at point 5 first.
Get bloods done. See a specialist and a get a proper diagnosis. If you really have a medial reason they will find it. If they find nothing then refer to points 1,2,3 or 4. (Y).
People will claim a slow metabolism, poor genetics, lack of time, not access to nutrient dense foods and so on. The truth is that most people who don’t lose weight (fat or otherwise) are eating more than their TDEE – total daily energy expenditure.
There is no magic pill or formula to weight loss, but there are ways to achieve it in an optimal way.
1 – Tracking your foods (optimal, but not necessary for all)
2 – Expending more energy on a daily basis
3 – Increasing lean muscle mass
You will notice there has bene nothing about eating less or restricting foods. You’d be better off increasing your activity and lean body mass (muscle) while keeping the foods the same, unless you’re diet is one filled with high amounts of processed food. While it is true you can still lose weight (hopefully fat) eating them, it’s a sure fire way to health problems, use some common sense with your food choices.
It’s all about making a lifestyle change, not a quick fix.
Look at your goal objectively and be honest with yourself. If you’re not achieving something there is often only one constant problem in all the things you try… you.
Time to take a step in the right direction and make a lifestyle change.
What was your favourite subject as School?
Mine was PE, but for the purpose of this post we shall imagine it was History. Not that I didn’t like History, I just found PE more fun.
If there was one thing I learnt from History lessons though it was that there have been literally hundreds of thousands of people that have either done what you’re attempting to do or failed at what you’re about to do in the exact same way you’re about to do it.
This humbling lesson seems to be ignored by a great many people who seem to think they will be the one to make the failed attempt a success through the exact same methods that didn’t work the first time around.
Don’t get me wrong. I am all for self realisation and learning things the hard way because that might be the way you need to learn said lesson, however, some common sense, logic and research in to the past will hep you avoid making the same mistakes/decisions of your forbearers.
Why is it a good idea to look to the past, apart from to see what didn’t work.
Have you figured it out yet?
You look to the past not only to see what failed, but what succeeded as well!
The chances are that if something has worked in the past and continued to do so multiple times over, again and again, then the probability of it still working now are quite high. Only a fool would not use such valuable information.
What was the point of this post?
The answers to your questions today and even your questions in the future many, and will quite often be found by looking in to the past.
Frequency is King for adding both Strength & Size.
There are a few people who can indeed bend or completely shatter this rule, they are as follows:
– PED users.
– Genetic Elite (however frequency gives them more oomph).
– The Strong.
Now when it comes to PED users they will have an increased rate of recovery, protein synthesis and generally be more anabolic. The same is true for the genetic elite, while they are natural, their body responds far better which means they can make great progress on minimal frequency.
Both PED users and the Genetic Elite do benefit from training at a higher frequency, you can look back at various training records across differing sports to confirm this, there are several references in the Science & Practice of Strength training and Super Training if you want a place to start.
So what about The Strong?
What is strong?
Is a 405lbs or 180kg squat strong? Yes, but it’s not earth shattering. You could still get a benefit out of squatting 2-3times per week with sub max loads based on those squatting numbers. However if you are squatting 700lbs or 317kg you might do well squatting once per week or maybe even less frequently because of the amount of neurological stress handling even sub max weight would induce.
Now strength is indeed relative, to a point. A 60kg lifter lifting 180kg may adhere to the rule of less frequency, they may not.
The bottom line is that being strong may require you to use a lower frequency, until that weight becomes light, then you increase frequency to once again progress until you start hitting ridiculous numbers, but once you start hitting those you can do pretty much what ever you like.
Unless you are one of these incredibly strong individuals erring on the side of more frequency of a lift (2-4 times per week on separate days or more with twice or triple day training if you have the luxury) will get you better results than hitting it just once.
What can you learn from Master Yoda that can help you make progress in the gym?
He was arguably one of the most powerful Jedi and Force users, yet he was never tempted by the dark side and I know why.
What are some of the temptations of the Dark Side?
There are lots, however they all stem from one commonality, the want/desire to become stronger in a short period of time. There are many a fallen Jedi and Sith who wanted as much power as possible, but they don’t want to wait to achieve it. Impatience is the main trait that sends many down this dark path.
This is common among people going to the gym too.
So why did I mention Master Yoda? Because he had something that many others didn’t, Time. Yoda had lots of time. When we first met him he was already well over 900 years old and by that logic he was in no rush to achieve power because he knew he had lots of time to do it. This philosophy is one that has a lot of applications to many aspect of life, typically the reason things go wrong is because we want too much too soon.
You will do well to take the same approach when training in the gym or making nutritional changes.
Have you ever been injured because of wanting to hit a heavy squat or bench when you weren’t really ready for it yet? I’m sure the answer is yes.
If you take your time and realise that while you do need to put in lots of effort and hard work you don’t need to feel pressured to achieve everything in record time. Yoda didn’t and he ended up becoming the envy of many a person. Remember that the people you look up to are where they are now because of years of hard work, not weeks or months, YEARS.
Progress takes time and you have all the time you need, take each day as a single step and always move forwards. So long as you’ve moving forwards you’re going in the right direction.
Do you know the is one thing almost everyone has in common?
I was asked a very loaded question this morning.
Ladies what lift, this post is for you.
How many of you have heard of the Female Athlete Triad?
Despite it’s name it has nothing to do with any criminal organisations, well, not to my knowledge anyway, but I might be wrong.
What is is specifically?
The Female Athlete Triad is a syndrome of three interrelated conditions, the severity can vary depending on the level of said female athlete.
What does the Triad consist of exactly?
- Energy Deficiency with or without Disordered Eating
- Menstrual Disturbances/Amenorrhea
- Bone Loss/Osteoporosis
Now this is normally more common in ladies who compete at a higher level, however, with the sudden popularity of ladies who want to compete in physique shows etc I have been seeing signs of this more and more. Keep in mind that I am not discouraging anyone from competing, I think it’s great that people have goals and aspirations however I have seen some people go to extremes and end up in a spot of bother. This post is purely to keep you informed.
You are free to choose what you do, just stay safe.
When you start prepping for a show it’s common to be in an energy/caloric deficit to shift some unwanted body fat. This is normal so long as you keep an eye on what you’re doing and don’t fall victim to the mental illness that can come with it. Often, this can involve a conscious restriction of food intake, problems with body image and a high drive for thinness. Sometimes, these conditions can lead to sever disordered eating such as eating anorexia or bulimia.
This is the usually the first problem/first apr of the problem. What some people forget is that being in a deficit for a long period of time and not monitoring your nutrient partitioning correctly can lead to Menstrual Disturbances/Amenorrhea. This is the most serious menstrual problem associated with the Triad, it is defined as no menstrual period for 3 months or more, typically as a result of excessively low fats, too much volume and lack of recovery. This can be very hard to come back from if it get’s too severe.
The last part of the Triad is linked with a higher risk for low bone mass leading to weakened bones, basically osteoporosis in its severe form. This type of bone loss can cause an increased risk of fractures, including stress fractures and ones created by the very sport they love.
It has to be said that this isn’t a new thing and I am sure lots of people are aware of it. Just make sure you’re clued up before you pic a show or sport and start going all out for it.