How To Progress Exercises
In the rush to see progress or reach a goal, many people sacrifice proper form, technique, and control, leading to plateaus, disappointment, and even injury. Instead, focusing on other aspects of the exercise before increasing weight can create an environment for more sustainable progress, leading to better long-term results and a reduced risk of setbacks.
You Can't Do Everything
The main takeaway here is simple: You can't achieve all your fitness goals at once. Rotate through your goals every 3-4 months to keep things interesting and make progress across different areas over the year.
Shredding For The Summer
My Diet
Keep Protein High: This helps in retaining as much muscle as possible and staying satiated.
Incorporate Veggies/Fruits at Every Meal: Better digestion, less bloat, and again, staying satiated.
Stay Hydrated: This is vital and can be a category on its own.
My Workouts
Weight Training: Very little change here. I still run my program of 4 strength training days/week. This year, I did transition from more of an athletic development style programming to bodybuilding. Weight training still takes priority to keep as much muscle as possible (protein intake + lifting weights = muscle).
Cardio/Conditioning: Addition of some cardio with 2 higher intensity sessions and 2 low-intensity sessions. Too much intensity can hamper recovery and stall progress, as the body fights back. If I can’t get them all in, I make sure I get in my 2 low-intensity sessions.
Master Your Nutrition:
The level of detail you use when tracking your nutrition can significantly impact your health and fitness goals. While simply tracking calories may help with weight management, diving deeper into macronutrients and micronutrients can optimize how you look, feel, and perform.
Remember, if you want to get fit, strong, and lean, your training will matter just as much as your nutrition. Nutrition and exercise are the dynamic duo when it comes to hitting fitness goals like getting stronger and leaner.
Unlocking Hip Mobility: Quick Hip Reset Technique
The Pull-Up Bar Hip Reset is a powerful exercise aimed at alleviating hip tightness, especially beneficial for those suffering from anterior pelvic tilt—a common postural issue due to poor posture habits. This simple drill involves hanging from a pull-up bar, engaging the core, and focusing on deep breathing to decompress the spine, engage core muscles, and stretch, realigning the pelvis and easing tight hips. It's an accessible exercise, with modifications like using a bench for support, and offers significant benefits for both athletes and anyone looking to relieve discomfort and improve mobility. Consistency with this exercise can lead to improved hip health and enhanced athletic performance.
Unlocking Fitness Success: The Power of Sprints and Maintenance Phases
Discover the secret to lasting fitness success by balancing high-intensity "Sprints" with essential "Maintenance" phases. Learn how smart planning and sustainable habits can transform your fitness journey and overall well-being.
Optimize Your Diet: Balancing Performance and Physique
Optimizing your diet for both athletic performance and physique goals can be challenging, as the nutritional requirements for each may differ. According to nutrition expert Jason Phillips, dietary needs can be categorized into three areas: physique, performance, and health/longevity. To optimize one area, adjustments may be needed at the expense of the others.