Just 3 things W/e 28/6/20

It’s almost flippin July!

Half of the year is in the books and it’s been interesting so far… how are you getting on with the goals you set back in Jan? Still going forward? Or are they on pause? Either is good, since this is a new experience for all of us, don’t put too much pressure on yourself and focus on controlling your controllables in order to do the best you can.

Breaking your workouts down

We all know how good training and exercise is for us, but at the moment, with home working, possibly home schooling, limited space, etc etc it may be difficult to make an hour or so to focus on you and your workouts. After all, it’s easy when you go to a gym, you’re away from the house, no-one making demands on your time and interrupting you, and you can focus on you. So what do you do?

One idea is to break down your workouts into smaller chunks. At the moment, we don’t always have the luxury of optimising training, so maintenance of lean mass is more than likely the main aim. Breaking don you workouts into 15-20 minute chunks that you can scatter across the week makes them easier to fit around the other demands you have and still get a good training effect.

Minimising hunger during fat loss

Hunger will lead you astray when fat loss is your goal. It’s a natural part of the fat loss equation and actually increases as you progress. The trick is to make food choices that help you eat more and still stay in a calorie deficit, foods that fill you up and leave you feeling satisfied for as long as possible.

Some of this comes down to individual preferences, for example, potatoes score at the top of the food satiety charts, but I could eat them all day and not feel full. Fortunately, and rarely for a Scotsman, I’m really not fussed for potatoes, so I don’t often have them.

Individual responses vary greatly, from satiety scores to the blood sugar response of different GI scoring foods, so some experimentation is needed in order to figure what works best for you.

If you want some great food suggestions that seem to work well for most people, you can check out the post here.

Hip flexor stretch upgrade

The hip flexor stretch is a great option if you spend a lot of time in a seated position. Opening up your hips, restoring some length to the flexors and helping your low back feel a load better for doing so.

This is a great way to improve your set up for the stretch and get more out of it.

Previously I’d gotten this effect with clients by pressing down on a tall foam roller, but since most people, me included, don’t have one at home, I’d been thinking about how to replicate the effect of getting the abs on hard to help get better hip position.

Give it a try and let me know how it works for you.

Stay strong,

Dave

 

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