3,2,1 W/E 29/9/19

How is everyone this morning? All good I hope!

Last weekend we were off glamping out near the Solway Firth, not an area I know particularly well but I’m sure we’ll be back to explore more. Given the lack of signal and the fact we were on a break, I took the chance to switch off from work and training entirely. As a result, I got back to the swing of things on Monday evening recharged and ready to go again.

Rest and recovery is a key component in our training, but one that’s often overlooked. We think that by taking even a short break, we’ll undo most of the progress we’ve earned. But the truth is that taking time to rest and time recover allows us to take advantage of the stresses we put on our bodies during training. It should also give us time to reduce the stresses that our lives and jobs often pile onto us.

And in fact, many clients come back from a break either having dropped some body fat, or at worst, no bigger or heavier than when they left. A reduction in stress, decreased cortisol, increased sleep and possibly a better, more varied diet , can work wonders…

 

3 training thoughts.

 

Training with a full range of movement, with loads that in all likelihood will force you to leave your ego at the door, may not float your training boat, but they will get you much greater progress.

While training partial ranges of movement can be useful in some circumstances, such as injury rehab and ironing out weak point in some of your bigger movements (such as strength off the floor in a deadlift, or overcoming weakness in the mid to end range of a press), for most of your training they have minimal worth.

So take a good hard look at your technique and if necessary, drop the loads a little. One step back, 2 steps forward.

This may or may not have been inspired by alllll the half reps I’ve seen this week.


I love Pavel Tsatsoulines approach to training. While there is definitely a need to lift heavy now and again and challenge yourself, you can make a big chunk of progress by following the little and often approach. Not every session has to be brutal, and adaptation happens in the recovery.


5 myths about strength training, debunked!

2 nutrition bits

Here’s a great way to get a good amount of protein, some healthy fats and veggies in a great recipe from cookinglight.com


Do higher fat/lower carb diets really burn more fat?

Yes, they do, but that’s not the question you need to be asking. The real question is what fat are they burning.

You have stored fat, essentially a big store of ready to use energy, your body has saved up because you couldn’t make use of the extra calories you consumed over a longish period. then you have dietary fat, that is fat that has entered your system in the last 12-24 hours from the foods you’ve most recently eaten.

If you are on a higher fat diet, with lower carbs and low/moderate protein (aka Keto) then you will burn more fat for fuel but it is dietary fat you are using, not stored fat. This is because it’s easier and less metabolically expensive for your body to use what’s already floating around your bloodstream than it is to unpack your fat stores to free up energy for use. All the while, ignoring what you’ve just fed it.

So while there is an increase in fat burning on this dietary approach, it isn’t necessarily your body fat stores that are being used.

Remember, for fat loss to happen you need to eat fewer calories than you need over a long period to get your body to work through your fat stores.


1 exercise demo

This single leg RDL variation came back into rotation this past week with a new client trying to learn the single leg hinge.

It helps you keep a flatter hip position, which can be partly caused by instability in the hip and partly from trying to go too high with the trail leg. Keeping your foot on the floor helps with both of these aspects.

Start with 2-4 sets of 5 or 6 reps each side and build to sets of 8-10.

Have a great Sunday,

Dave

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