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.
Oftentimes, when weight loss and fitness goals require big changes the end goal can seem daunting and damn near impossible. We stand at the foot of the proverbial mountain and stare up at it in disbelief. It’s hard to imagine the view from the top.
Success seems to favor very few. But here’s a key factor in making your long-term goals a reality.
Fall in love with the journey.
When your goal is further than a few days away, don’t think of the end result and every step that must be taken. Often, this overwhelms us and fills us with doubt.
Instead, think of only today.
Even simpler than that, think of the choice right in front of you and the step you are taking right at this minute. If the choice you are making right at this very second does not align with your goal, adjust accordingly. Remember, the success in fat loss and strength gains is a result of every single choice made. Successful people have blinders on. Every part of their life aligns with their goals and desires.
If this seems daunting, it is because you are looking at the long road ahead. Take each day as it comes and always keep your goal at the forefront of your mind.
No one climbs a mountain alone.
Remember, most of your circle will not have the same goal. This journey will be easier when you have others on the path with you. Some may be there periodically for support. Some may appear just when you need help the most. And a select few will be with you from the very start to the end. This select few may involve your spouse, your trainers, your fitness community. Find your fellow travelers and support them as you would like to be supported. Accountability is one of the tools in your backpack that you’ll need every day.
Fitness goals are never easy to achieve. Ask anyone who has ever achieved a big fitness goal. They are simple in principle but require vigilance and commitment to come to fruition. So again, remember to take it one choice and one minute at a time. Every single small choice matters. Every choice you make either takes you closer to your goal or further from it.
Think of how it feels to crush today’s workout. Remember that sense of confidence you get every time you walk out of the gym. Take pride in your progress when you notice yard work and carrying in the groceries has become much easier. Take pride every time you prepare fresh, whole foods for yourself and your family. And be patient when you have a setback and couldn’t make it to the gym one day, or ate less than stellar meals.
Understand that mistakes are part of the journey, but love this journey enough to pick yourself up and keep moving towards the top of that proverbial mountain every time until you reach the top. The view from the top really is worth the climb.
Leave a Reply