Crack! A heel landed on top of my head as my opponent stood about half a foot in front of me.
As physique athletes, or someone who is just trying to live their best life we are always looking for ways to optimize nutrition. We often consider things such as specific macro nutrient ratios, calorie expenditure vs intake, cardio regiment etc. One thing that is often overlooked though is the timing of our food.
The importance of body awareness is paramount in learning how to execute techniques properly and being coachable.
We know that as leptin decreases (it is inevitable over the course of a diet), you start to lose your ability to feel full. As that is happening, ghrelin is increasing, which is telling you that you are hungry. You can see how this is a recipe for disaster over the course of a period of caloric restriction. Satiety down, hunger up. Let the struggle to adhere commence.
As a coach whose job it is to get people closer to their ideal body composition, I’ve spent a lot of time analyzing how food affects clients and athletes physically, mentally, and emotionally. Food quality is important to consider no matter what your physique goals are but when you are dieting, food quality is paramount.
After a long and stressful day of school and/or work I’m finally home alone. Still, an endless list of work and obligations continues to run through my mind. I feel overwhelmed trying to juggle all of life’s burdens and responsibilities and for just a moment I want to relieve this stress. “Holding it together” becomes exhausting and I just feel the need for a break, a moment to relax, and de-stress. Some people find an outlet in drugs, alcohol, exercise, or… food.
Competitive bodybuilding has grown exponentially, most notably in the Bikini division. When bikini started in 2010 it was very beach body-esque. As the division grew more popular, the standards raised to a leaner and more muscular physique; a trend that has continued fairly steadily each year. Fast forward to 2019 and the competitions are exceptionally large, exceptionally competitive and the idea of a “lower barrier to entry” (versus entering the Figure division) is a thing of the past.
Think about how many times you’ve started a diet, made progress, and eventually stopped that diet (typically seen through gaining some or all of the weight back). Depending on how many you’ve been through this scenario, that’s your dieting history.
While some people ritually start their day with a run or a workout, some people can’t fathom doing so and need to save it for the end of the day to destress from the day’s prior responsibilities and obligations.
Over all of these years I was extremely fortunate to never incur a serious traumatic injury while training for sports. What finally did rock my ego and drag me back down to earth was more of a slow painful progression of nagging pain transforming into debilitating pain.
In order to lose body fat, you need to be in a calorie deficit. This is generally achieved through eating less calories and incorporating some cardiovascular work to aid in the deficit. Many people understand and accept what it takes to diet and to lose body fat. While the process is nuanced, it’s also fairly straightforward.
When clients send in their weekly update document, there is a question asking clients to detail how their digestion was over the course of the previous week. We often get reports of bloat, abdominal discomfort, etc. and with that, sometimes clients will ask about more “drastic” measures to try to combat these feelings.
You’ve probably heard the saying, “No pain, no gain,” more times than you can count, but does this really hold true when we talk about training and long-term adaptations?
There are just some foods we literally cannot get enough of. We may even call them addicting.
Good training partners and coaches understand you and how you lift. They can help you during training sessions by assisting you in picking accurate weight selections and telling you when to hit another rep or when to shut it down and rack it. No “it’s all you bro” as the spotter deadlifts the weight off of you is not an accurate way to judge RPE nor is it helping anyone.
Typically when we think of healthy diets, we think of a wide variety of fruits, vegetables, whole foods and smiling stock images of people in the produce section. But is this the reality for most of us, or are you simply rotating the same three vegetables each week?