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 […]
nutrition
Meal Frequency: It’s Different for Women
If you are a regular reader of the SOF blog or follow me on social, you may know that I am a proponent of intermittent fasting (IF) and practice it … [Read more...] about Meal Frequency: It’s Different for Women
5 Foods You Should Eat to Stay Energized Everyday
How much food you consume does matter, when it comes to both health and fat loss. Because of this many of us tend to think about how many calories and … [Read more...] about 5 Foods You Should Eat to Stay Energized Everyday
How to Overcome Plateaus
Plateauing or plateau – a state of little or no change following a period of activity or progress. During my time as a trainer, I have heard the … [Read more...] about How to Overcome Plateaus
Confessions of an Overeater
I have something to confess. I am a HUGE overeater! Yes, a trainer of 12 years and training facility owner LOVES to eat! Big shocker, right? But who … [Read more...] about Confessions of an Overeater