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.
At a certain point, we have all been told that in order to achieve a particular goal (gain muscle, improve endurance, or build strength) we need to train in a specific repetition range for it.
The main driver for muscle hypertrophy is known as the principle of progressive overload. This principle essentially states that in order to achieve the adaptations we desire, whether it be muscle gain or improvements in strength and performance, we must place enough stress on the body first (via training of course).
Many people across the country are likely gearing up for a fat loss phase to jump start 2020 for being their best year yet. This can be such an exciting and rewarding change for so many! To make sure that you get the results you want, here are a few points to keep in mind to make sure your plan for fat loss is bulletproof.
Resistance training (RT) is one of the best lifestyle changes anyone can incorporate into their day to day due to the multitude of health benefits it provides. In addition to this, we know that having the basics of diet and training down should be the first step towards achieving any physique-, health-, or performance-related goal. Having that figured out, plenty of people will stumble upon more ways that they can further maximize their progress – one suggestion being that of employing more intentional peri-workout nutrition.
We all know the importance of protein in the diet, especially if you’re working towards specific, physique- and performance-related goals, but would that mean more equals better here? What would happen if we exceed (significantly, in this case) the daily protein recommendation for athletes?
It can be stressful to think about traveling while trying to adhere to a diet and/or workout regimen. Due to the fact that we have a lot of Team LoCoFit clients traveling during the holiday season, I thought it would be a good time to cover how to stay on track while on the road. Below are some of my favorite tips and tricks for staying as close to routine as possible even when you’re not in the comfort of your own home!
As the holiday season gets underway, a common thought process I hear around this time of year centers around the idea that one can’t (or more often doesn’t want to) diet or even fathom the idea of dieting through all the holiday festivities. I mean, I don’t blame you – Christmas cookies are another way to my heart, but what if you’re a competitor? What if you just started prep… what do you do? Well, you diet through the holidays! This is often seen as a taboo subject, but it is very doable.
With Thanksgiving quickly approaching, we wanted to send out a quick reminder on how you can truly enjoy this holiday without any guilt for having a slice or two of your favorite pie or Karen’s kickasserole.
There is a dark side to tracking macros. After weighing your food down to gram for a while, we often see clients having to rely on that to make any sort of dietary decision. Tracking macros is a powerful tool, but if you cannot independently make good food choices without relying on your tracking app or your food scale, do you really know how to make healthy choices?
One of the most common yet unfortunate parts of working in the health industry is the ability for the context and intention of concepts (particularly dietary protocol) to become completely misinterpreted. Currently my personal favorite example of this is the Ketogenic Diet (KD), which is a diet that is used clinically as an evidence-based therapeutic treatment for epilepsy, is being studied as a potential adjuvant therapy for cancer, and most prominently used as a trendy fad diet for individuals looking for a “quick fix” in regard to weight loss.
You never start at the top in any organization or structure. There is always a learning curve accompanied by many humbling experiences. Like any other organization, there are many avenues in the fitness industry. There are personal trainers, gym teachers, professors, instructors, strength and conditioning coaches at schools and professional levels, and a variety of private industry coaches. The list goes on and on with many branches off of these examples alone. How does one set themselves apart from others or gather the most experience they can in this industry?
You will regain weight after a diet. End of story. But, regaining excessive weight extremely fast is what we are looking to avoid. I don’t want anyone on here to be a weight cycling statistic. In this article, I’ll detail how to prevent excessive weight regain with the goal of setting your new healthy settling point.