There are a few things that need to happen in order to produce muscle growth. You need to use significant load when lifting weights Enough time under tension to create structural damage to the muscle tissue Enough stimuli to up-regulate anabolic hormones and increase protein synthesis Proper recovery and workout nutrition Many people often think that if they lift as heavy as possible, or use as much volume (sets and reps) as possible they will […]
There are a few things that need to happen in order to produce muscle growth. You need to use significant load when lifting weights Enough time under tension to create structural damage to the muscle tissue Enough stimuli to up-regulate anabolic hormones and increase protein synthesis Proper recovery and workout nutrition Many people often think that if they lift as heavy as possible, or use as much volume (sets and reps) as possible they will […]
There are a few things that need to happen in order to produce muscle growth. You need to use significant load when lifting weights Enough time under tension to create structural damage to the muscle tissue Enough stimuli to up-regulate anabolic hormones and increase protein synthesis Proper recovery and workout nutrition Workout #1 When I think of athletes with huge quads, I think of Olympic lifters. They perform a ton of fronts, heavy. So […]
During the last several years, the loaded carry (most notable the farmers carry) has exploded on the scene. Everyone from bodybuilders to Cross fitters has started to include various loaded carries into their routines and for a good reason. A loaded carry is where an athlete picks up and carries a heavy object and walks with it for an extended period of time or distance. This can be done with various objects, such as dumbbells, […]
The longer that I am in the lifting game, the more I look to be more efficient with my workouts. In a perfect world, I would write programs for my clients and myself that would include the following: Soft tissue works with various foam rollers and massage balls Corrective exercises to improve any dysfunctions Mobility work Stretching Groundwork (rolling, crawling, Get-ups, etc.) Nervous system development/power work (med ball throws and plyos) Strength training Conditioning/cardiovascular work […]
The best way to build muscle is to perform full-body strength training sessions frequently throughout the week. The combo of lower and upper-body movement that involves multiple muscle groups done in a circuit fashion stimulates anabolic hormones and protein synthesis which are two of the major players at stimulating muscle growth. Performing multiple full-body strength routines must be done correctly in order to produce results. Hitting each muscle group 3 to 4 days per week […]
Power training is a vital piece of the functional training puzzle for both competitive athletes & general population clients. Progressive exposure to high-velocity movements trains the nervous system to recruit high-threshold motor units, reflexively stabilize joints and develop the local tissue resiliency necessary to withstand the demands of high-velocity sports, making it a valuable tool for both performance enhancement and injury reduction. Throwing low/moderate weight medicine balls with intent and at high velocity promotes the […]
In 2017, I wrote a Complete Programming Guide For Small Group and Large Group Personal Training Since then, there has been over 100 of our intern at State of Fitness that have read the manual. Each semester, our interns are required to turn in a detailed summary of what they learned from the manual. One of our amazing interns, Maryam Abbasi, has written a fantastic summary I wanted to share. You can click io the […]
Real Workouts. Real Eating. Real life.
As the so called “trend” of Intermittent Fasting (IF) grows, I have gotten more questions about it. So I wanted to give you a post on 5 reasons you should try it. I am a believer in don’t knock it until you try it. So check these 5 reasons why you should try IF. You will thank me!
1. Intermittent fasting is the easiest way to restrict calories
Intermittent fasting is the easiest nutrition lifestyle that allows you to stay within your target calories without endless hunger pangs, and even gives you some elbowroom to make mistakes. Yes, you can eat more at your 3-square meals!
2. Intermittent fasting gives you more appetite control
Hunger isn’t driven by physical needs as much as cognitive factors. Oftentimes you’ll find yourself eating when you think you’re hungry, but it’s not when you body really needs food. In fact, your body has a tremendous capacity to store food and energy and work efficiently, and we can negatively affect that process by stuffing ourselves with food when it’s not needed or wanted. There is no benefit to freq
uent eating. You are actually training your body to be more hunger. Eating frequently does not increase the metabolism.
3. Intermittent fasting makes you more productive
One study found that healthy young adults who ate as little as 300 calories over a two day period experienced no decrease in brain tests and cognitive performance (including vigilance, choice reaction time, learning, memory and reasoning), activity, sleep and mood. Other research has found that long-term calorie restriction also has no effect on memory in older populations
4. Intermittent fasting reduces your glucose/sugar levels
When trying to lose weight and burn fat, lowering your blood sugar is important to avoid pre-diabetes, diabetes, insulin resistance and most importantly becoming overweight. The norm in the fitness industry is that by eating 5 to 6 frequent meals a day you would regulate blood sugar levels. This has been proven to do the exact opposite. By fasting you could decrease your sugar input by anywhere from 15-30%. This improves your ability to burn fat and improve your insulin sensitivity.
5. Intermittent fasting increases fat oxidation
Fat oxidization refers to your body’s ability to use stored fast to produce energy. A process that normally happens during exercise. When using IF you are increasing your body’s ability to use your stored fat as energy. This means that when you are burring calories more of those calories will come directly from fat.
So why are you not trying IF?
Try it and let me know.
JG
[…] refer to my IF blogs here and here, for more […]
Reblogged this on Coaches Corner.
Hey Justin! I have definitely given IF much thought, and have began incorporating it in into my lifestyle. I love how I feel and I don’t feel like I am tricking myself into wanting more food. I definitely drink more water to “fill” in the areas that I used to snack. Like you said in one of your earlier blogs, it is also hard to keep feeding your body constantly, especially when you aren’t competing in physique competitions anymore. And those days (as of right now) are certainly over! Thanks again for your inspiration and wealth of information.
Thanks Ali! I am glad it is working for you.
Great Article!!! I’m currently doing IF and have been seeing great results with it!
Thanks! I am glad you are seeing some good results with IF!
I have been doing IF for one week. I am optimistic so far as I have lost 5 lbs. on the scale at home! I do have some crankiness esp. 9AM-12 noon. I find it “easy” to stop eating by 7:30-8PM. I eat 2 meals and a snack in my 8 hour feeding period. I am motivated to keep going esp. since I get positive reinforcement at the gym from trainers and clients alike.:)
Justin you wrote more blogs about IF with links to articles. Where are they located on this site. Thanks. val