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.
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
This is a great multi muscle-multi joint lift that takes the bar from static position to a standing-overhead position in two motions.
First is taking bar from floor to shoulders (clean), then over head (press).
Great exercise to help develop strength-speed.
Total body exercise (works traps, back, triceps, glutes, quads, hamstrings, calves and core).
Requires every major muscle group to work together efficiently in order to lift the bar from floor to overhead.
An advanced movement. Must be able to perform correct technique in deadlift, squats and overhead press before progressing to this movement.
In the video below is a step by step guide on how to perform the clean and press.
Creatine is a supplement that is often used to help improve muscle strength and athletic performance. There have been numerous studies that have indicated that creatine supplementation can increase body mass and/or muscle mass during training.
The International Society of Sports Nutrition (ISSN) also states that in their view it is the most effective nutritional supplement available to athletes to increase high intensity exercise capacity and muscle mass.
In this article I write about what creatine is and ISSN exercise & sports nutrition review update: research & recommendations 2018.
How many times have we heard someone say, “so and so seems to be able to eat anything they want and not put on weight, while I just have to look at food and I seem to put on weight, no matter what I eat, I put on weight”
There can be a few things going on-
NON-EXERCISE ACTIVITY THEROGENESIS
Also known as Occlusion Training or Kaatsu Training was originally conceived and developed in Japan in the late 1960’s by Yoshiaki Sato and termed KAATSU training. It most commonly involves resistance training with low loads of around 20 – 30% of 1 Rep max (1RM), using wraps, cuffs or bandages applied around the top part of trained limb (usually with a perceived tightness of 7 out of 10).
Research has demonstrated that using low-load resistance training with BFR can produce significant strength and hypertrophy gains. BFR training has been found to yield hypertrophy responses comparable to that observed with heavy-load resistance training. Studies have also shown using walk-training along with BFR to the legs can increase muscle strength and size.