The bench press has taken over modern popular culture for upper body strength and development. I’d like to talk about both bench pressing and its often overlooked step brother, the overhead press.
When we get into a good routine, whether you’re a beginner or not, it can be easy to think that you can’t take breaks or allow changes in your training because you may just “lose all of your gains.” All of your hard work and progress will be lost and go to waste, right? Well, that is not entirely the case.
Tracking macros is a great tool, however through my years of tracking macros and coaching clients I have learned that tracking macros can have a dark side if we are not careful. In this article, I’m going to discuss who should be tracking macros, who shouldn’t, and go over a few signs that show you may need to take a break from tracking.
Caffeine can be very useful in and out of dieting phases (depending on the context), although the literature does appear to be a little conflicting regarding its real impact on performance and strength measures. Some studies show positive changes while others don’t show much change at all…
We are all familiar with the importance of calories in versus calories out on weight change. Eating an excess of calories, or more calories than we burn in a day, leads to weight gain over time, while eating in a caloric deficit will encourage weight loss. This seems straight forward enough, right? It fails to be that easy when it comes to the obesity epidemic, though and the underlying problems many have to address alongside their nutrition.
In part 1, we dove into the intention-behavior gap, what it is, and discussed a few of the fundamental predictors of behavior. Now that we understand a bit more regarding the phases of behavior change and what drives us to make these big decisions, we can move forward into applying these strategies and the present study’s key findings towards our own goals.
Have you ever wondered why you or someone you know doesn’t act on the goals they’ve talked about? Many people often speak about the many changes they intend to make and the goals that they want to reach, but ultimately wind up falling short on executing any of the actions necessary. As coaches and fitness professionals, we see this common discrepancy between intention and behavior quite often (and there’s even a name for it).
Deadlifts are a great exercise. Pretty obvious. Everyone knows it. It’s cool. It’s hip. Everyone wants to pick heavy shit up off the ground. I could end this article right here, but I’ll talk just a little bit more about the lift.
Intermittent energy restriction, also known as ‘non-linear dieting,’ can be defined as intermittent bouts of energy or calorie maintenance placed throughout the dieting period. The over-arching goal of this method of energy restriction is to mitigate the impact that metabolic adaptation, or “adaptive thermogenesis”, can have on the dieter and their progress over time.
Cardiovascular exercise is another tool at our disposal to assist in weight loss. Just like we pull calories throughout a fat loss phase, we can add in cardio to create a larger energy deficit. In conjunction with a calorie deficit and a solid training program this is a prime starting point for anyone looking to change and improve their physique, although the timing of one’s cardio and its effectiveness has been a large topic of debate.
It is estimated that 80% to 95% of people who lose weight will regain it post-diet. While this isn’t a solid estimate we can go off of, this percentage is quite staggering regardless since anyone looking to drop weight wants to actually keep it off in the long term, right?
Attentional focus is what we’ve come to know as the famous “mind-muscle connection,” and is actually quite an interesting training strategy for physique- or performance-oriented athletes. It can be defined as essentially what individuals think about when performing a given movement or exercise.
There is a distinct hierarchy of training- and nutrition-related variables at our disposal, some comprising our “foundation” for progress more than others. This hierarchy includes things like total caloric intake, exercise activity and/or daily expenditure, and food quality.
Training frequency is one of the many variables that we can manipulate in order to optimize our results and tailor regimens to the individual. This happens to be a more flexible variable in a sense that frequency can be chosen in part by what your schedule looks like and what training split you prefer.
Sleep has to be one of the most indispensable factors for us to manage as active individuals or competitive athletes. Not surprisingly, sleep will often go overlooked in the big picture, getting overshadowed by training hard, nutrition, and the newest supplements on the market.