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.
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.