Welcoem to posts!!
in the future - u will be able to do some more stuff here,,,!! like pat catgirl- i mean um yeah... for now u can only see others's posts :c
Portion sizes are not a struggle if you eat nutrient-dense food!
The U.S. public tends to be overfed and yet undernourished, because the most ubiquitous foods, i.e. the ones subsidized by your tax dollars and sprayed with all kinds of obscene chemicals, are calorie-dense and nutrient-poor.
Even with junk food all around, you can still drop fat and maintain a lean physique by following three simple nutrition rules:
1. Avoid empty calories.
2. Eat whole foods (as high a quality as you can get).
3. Have diversity in your diet to get a balance of nutrients.
More details on the blog: day1performance.com/three-nutrition-rules-for-last…
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How do you keep from getting bored of your training routine? Hint: It doesn't involve adding gimmicks or constantly "changing things up".
Check out my latest blog on how to overcome training boredom (day1performance.com/overcoming-training-boredom/?u…)
Do you have any strategies that work for you? Let me know!
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How to never miss a workout again:
Procrastination kills more fitness goals than anything else I know of! If you are waiting around to find the motivation to workout, make your workout shorter! Try something like this:
1. Select one compound exercise that targets a muscle group you want to improve (i.e., any type of press, squat, lunge, pullup, sprints, row machine, etc.). This can be with body weight, free weights, cables, bands, or machines.
2. Select a rep target between 5-10 reps.
3. Commit to performing as many sets as you can for 15 min, resting 1-2 minutes in between each set.
4. Set your stop watch and get to work!
5. Congrats, you just kept your workout streak going!
Now, what usually happens once you finish your 15 minutes, is that your mood is better, you body is feeling loose and warmed up, and you decide to keep on training.
Don't underestimate the power that exercise has to change your mental state! Let me know if you give this a try!
P.S.
My personal favorite exercises for this technique are parallel bar dips, pullups of any kind, back squats, and sled pulls.
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The healthier our environment, the more nutrient-dense AND better tasting our food. And more variety too. Who doesn't want that?
#captainobvious #fitnesstips #fatloss #environmentalism #musclebuilding #earthcare
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Getting leaner while building muscle mass is possible, it just requires a holistic approach that addresses all aspects of your health. I wrote a quick guide on best practices for body recomposition aka recomp. Let me know what you think!: day1performance.com/secrets-of-body-recomposition-…
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Have you hit a plateau in squats or deadlifts? One of the key considerations for long-term progress in these movements is managing low back fatigue.
One strategy I'll use when my progress slows down is to shift the emphasis towards exercises that reduce or eliminate low-back compression.
Quad-dominant exercises will include lunges, split squats, and/or step ups.
Hamstring-dominant exercises can include everything from clean pulls and power snatches to sled pulling variations and sprints.
These strategies will make your workouts more productive and will reduce the likelihood of overuse injuries.
When you get stuck, get creative!
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New Blog! (day1performance.com/why-do-i-always-feel-hungry/)
Relying on willpower to stick to a diet is unsustainable.
Willpower eventually runs out, no matter how determined you are, and then you'll be back to square one.
There's an easier way! Cravings are your body's way of telling you that something is out of whack. Instead of trying to fight cravings, listen to the message that your body is sending you so that you can learn for yourself how to bring your body back into balance.
Read the full article to learn more about how to create lasting improvements to your diet: day1performance.com/why-do-i-always-feel-hungry/
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On finding healthy produce:
Trust your taste buds, they're smart! Healthy food is flavorful food. If your produce lacks flavor (and in many instances color), it is also lacking in the health-promoting plant compounds that we seek from them.
Whether it's because the produce was picked before ripening, grown in depleted soils, or simply stored for too long, you'll have to "over eat" to get adequate nutrition. If you never feel satiated after eating and suffer from constant cravings, I suspect this is one of the primary reasons why.
Seek out seasonal, fresh, locally grown produce, or grow your own!
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I've never felt that the extreme bulking/cutting diets were a good idea, and they've never seemed to be effective for natural trainees (no TRT, anabolic hormones, insulin, GH, peptides, etc.). It is possible to gain muscle and lose fat on a week-to-week basis taking a more moderate approach. It doesn't have to be months of bulking up followed by a few more months leaning down.
I'd like to gain 8-10lbs of muscle mass, but my top priority is improving my strength imbalances along with increasing hip and shoulder mobility. Do you have any aesthetic goals for the coming year?
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Hope everyone is finding a way to get it in even if your gym is shut down! Check out my latest video that only requires a set of rings and a hill!
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Practical knowledge on effective muscle building, strength training, mindset, and nutrition.