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Why is Recovery more important than workouts for Fat Loss?

Power up your workouts 

Many people will reach a fat-loss plateau if their workouts have no progression. You need progressive resistance techniques. You must strive to do more physical work in a shorter time period.

The body always seeks to adapt, therefore the work is never truly done.

Kneeling Pallof Press

Challenge in new ways, kneeling cable pallof press for core strength and stability

Always strive for more, while understanding that recovery is even more important than your workouts.

You will burn more fat outside of a workout 

By focusing on recovery, you will burn more fat in the day than you could ever burn during a one hour workout session. Here are some practical recovery trips:

RECOVERY TIPS

  • Consume lean protein and ideally a nutrient dense carbohydrate within 0-60 minutes post-workout
    • example: eggs/beans, chicken/rice, protein powder/designer carbohydrate, etc
  • Move around and stay active
    • stretches (especially dynamic stretches), bodyweight squats and hip bridges, going for a brisk walk, outdoor activities, jumps/leaps or sports
  • Consume lean protein at every meal 
    • feed the lean, simple as that
  • Prioritize sleep
    • examples: drink relaxing tea after dinner, minimize exposure to light in the hours before bed, try a melatonin if you are forced into a different sleep schedule (such as shift work), naps
  • Hydrate with water 
  • Eat living food with active cultures and live probiotic bacteria
    • You want to support the symbiotic colonies that make your digestion even possible.
    • Having a healthy gut ecosystem affects all things human (from the smell of your feet, reproductive health, and even whether you’re more likely to burn additional fat)
    • Other option is eating pre-biotic (food that is pre-curser to the natural bacteria present from birth). Examples: ginger, banana, onions etc
  • REMEMBER: Muscle groups can take between 12-36 hours to recover and a big part depends on your lifestyle factors

I would always kick your butt in a workout and leave you destroyed, but unless the recovery is a priority for you then we have to possibly limit the intensity of your workouts.

Bonus: things that hurt recovery

  1. Alcohol
  2. No sleep
  3. Stress

If fat burn is your priority, avoid those and deal with it.

Thanks for reading people, stay tuned..

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Carbohydrates that get you lean

I like carbs because I believe in a balanced diet.

The ideal carb-rich food:

  • contains high fiber
  • strong antioxidant capacities
Extremely high nutrient density found in this fresh Carrot/Beet/Ginger/Parsley juice and Wheatgrass shot.

Many nutrients found in this fresh Carrot/Beet/Ginger/Parsley juice and Wheatgrass shot

  • hydration or mineral sources
  • live culture and probiotic activity
  • vitamins
  • pleasure

Practical examples:

  1. Fibrous carbs: Lentils, split peas, quinoa, brown rice, some roots, mushrooms, green leafy vegetables, and other plants/herbs.
  2. High antioxidant/anti-inflammatory capacities: Beets, leafy green vegetables, colorful fruits, algae, green grass juice, purple potato, cherries, blueberries, black beans, peaches
  3. Hydrating or mineral dense: coconut water, fresh juices from colorful ingredients, fresh fruits, plants from the ocean, sweet potatos
  4. Probiotic activity: Kombucha (very popular now), Kefir, tempeh, fermented vegetables (common are kim-chi and raw sauerkraut), any fermented plant containing beneficial bacteria
  5. Vitamins: Sweet Potato (beta-carotene / vitamin a), chickpea (vitamin b-6), red bell pepper (high vitamin-c and antioxidants), beet juice (folic acid), this is a cool resource
  6. Yum

Use carbs for energy and those benefits

and stay tuned

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5k Race Day Strategies

Get good rest.

The Good Night recovery with many restful hours will help performance.

Rest meme

Rest meme

Nutrition in the morning

Carbohydrates and hydrating liquids are valuable because it takes less effort to digest these nutrients. The carbs are energy and must be used wisely.

Not an everyday thing

Not an everyday thing

You want your body to burn the fuel, the carbohydrates fuel the intense feeling that drives you.

Go FAST or go moderate boost

Should you power through the first mile or sit back and pace it?

powerrnner

It probably depends on your own personal strengths. For those runners who have been training in the weight room, they will benefit from power at the start into a relaxed pace for active recovery in anticipation of the final mile push and all out. Powerful runners tap into a wider array of muscle fibers.

Let’s do it

Stay tuned for more…

 

 

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Where do the best Glutes come from and how to achieve hip success

Hips are key to a lifetime of movement and mobility

Bottom. Backside. Glutes.

Center of the action

Center of the action

This article is all about the posterior chain. Hips to the ankles. The development of your rear down. 

Glute activation

Lying on your back, hips into the air.

That’s something you could do everyday to enhance the benefits of squatting.

Squats

Getting stronger here will help you become more powerful getting out of the bottom of a heavy squat.

Women should aim for a 40+ lbs db

Women should aim for a 40+ lbs db

The muscle fibers are stimulated and the resulting glute hypertrophy will be noticed by your snapchat followers.

Progression: must become stronger or more efficient in measures of fitness

Here is some situation:

A woman exerciser has been using the same 25 lb dumbbells for  every time she worked out squats. That booty gonna stay that way. If they are okay with it then fine.

It’s important to realize that the best glutes come from being subjected to progressively heavy forces throughout a range of motion.

Here are a few tips for progression:

1. Tempo: If you have no choice but to use the same weight as last time, then you can use tempo for progression. For each rep, lower yourself down slowly for a count of three seconds, then squat up as fast as you can. Do as many reps as you can in a minute.

2. Plyometric: Again, if you have no choice but to use the same weight as last time, now try jumping with it.

Weighted plyometric

Weighted plyometric

3. Different squat variation: no need to always do two legged squats. Variation helps with progression by getting stronger throughout more diverse range of motion.

4. Go heavier. That simple, go heavier than you’ve ever gone before. Aim for personal bests often.

5. Do more. Sometimes you can’t go heavier. Then do more, either do more reps or more sets or some way of increasing volume over last time.

You recover well by eating well and resting. Then You Go Enjoy your GAINS!

How did you find this glutes article?

Well thank you for reading and stay tuned…

 

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Take Care for fitness and fat loss

Do you take good care of yourself?

Well you either do you or don’t. Because actions are more valuable than words.

Some tips for self-care include:
  1. Live Healthy, eat healthy foods, get enough sleep, exercise regularly, and avoid drugs and alcohol.
  2. Practice good hygiene.
  3. See friends to build your sense of belonging.
  4. Try to do something you enjoy every day.

This is where the performance goals in fitness play in

If you truly want to get the leanest body you’ve ever had, you have to get better. Stronger perhaps, faster, or more skilled. Muscular endurance and recovery time.

Med ball push up

Med ball push up

You force the body to change. Becoming faster or more skilled at controlling heavy resistance are key to training the body properly. Progression is everything.

We could all do a little better

It’s good to have support around you. Celebrate healthy attitudes and reward the pursuit of fitness for life, longevity, and anything you’ve ever worked for.

Recovery activities will help you do more sooner

How does one manage the stress of life? I think about the meaning of it, what the message represents. When in doubt, exercise self-care.

Fitness Orangetheory Fitness Seattle Physical Fitness by Dre