One of the main reasons many people fail to lose weight or keep the weight off is that they don’t have any plans or systems in place for losing weight(or if they do, they are not very good). Very often the initial plans are vague- "I intend to eat better, I am going to exercise more or cut out junk food". But to get results we need to be more specific. and build day to day foundations and systems that can be incorporated into our lifestyles that can help you reach your goals and keep you there.
The most up to date review of evidence states that appropriate levels of physical activity contributes to the development of healthy musculoskeletal tissues, a healthy cardiovascular system, and neuromuscular awareness.
In addition to the physical benefits, there is growing evidence that physical activity is beneficial for the mental health of young people including-
Depression, anxiety and self-esteem and in this respect, one area that has been widely examined is the impact of physical activity on ‘the self’.
Trap Bar Deadlift Jumps are a great exercise to help improve strength and speed and are an explosive, dynamic version of Trap Bar Deadlifts.
This exercise can be used as a speed-strength exercise to improve force production and rate of force development. The jumping action allows the movement to be performed at faster velocities and with lighters loads.
With pro bodybuilding, steroid use, filtered and photoshopped photos in magazines, the mainstream and social media and what we see in movies it can perhaps a skew perception of how much muscle mass can be gained naturally.
It is still common for some females to shy away from weight training in fear of getting “too bulky” despite the benefits of weight training or guys to get disheartened with training because they are not getting the gains, they think they should be getting as they have this idea of gaining muscle is a quick process.
The reality is gaining muscle mass take time, patience, a good training plan and good nutrition. There are factors to take in with how much muscle mass a person can gain such differences in genetics, motivation, gender, diet, work ethic, age and steroids use.
Maintaining independence, quality of life, and health is crucial for elderly adults.
One of the major threats to living independently is the loss of muscle mass, strength, and function that progressively occurs with aging, known as sarcopenia. Several studies have identified protein (especially the essential amino acids) as a key nutrient for muscle health in elderly adults.
As well as being calorie dense, a reason why ultra-processed foods can lead to weight gain & obesity is simply- they taste good and can facilitate overeating. Ultra-processed foods are engineered to have supernormal appetitive properties driving us to want to eat more.
Researchers investigated whether people ate more calories when exposed to a diet composed of ultra-processed foods compared with a diet composed of unprocessed foods..
How much of an advantage is taking anabolic steroids in term of developing muscle mass and strength have over those who don't? Turns out loads! (However there is a big draw back with potential health issues and ethics in sports).
This study by Bhasin et al gives an insight of they advantage people who use steroids have on building lean muscle and improving strength. The results are staggering.
The Power clean high-pull is an exercise for training strength, speed, power, posture and balance. The ability to move powerfully and explosively is a critical aspect in developing athletic success. I recently watched a clip of Terrance Crawford doing a similar exercise during his training for his fight with Amir Khan.
They are a good variation of the Romanian or traditional deadlifts. I am a big fan of incorporating spilt stance exercises into training. They are great for functionality and helping with athletic performance. In sport, people are often having to run, jump, move, turn, change direction. Split stance exercises can help generate power and force from one leg to another and help improve coordination, balance, mobility and performance
Zombie squat or Hands-Free Front Squat can be used as a good exercise to help learn front squat technique or helping fix certain squat issues. It will also work the muscles of the legs, core and upper back. To perform this exercise, go up to the bar on a rack and set in on your shoulders upper/chest with your hands straight out in front of you like a zombie and perform a squat
As you are not using hands to support the bar it forces you to maintain an upright body position, and straight back throughout the lift. If correct position is not maintained the bar will simply roll off.