Lift, Train, Fitness

posted elsewhere on forum today but this study was done by a vegetarian however Keto comes out on top for almost all metrics

 
was feeling a little better yesterday and slept a little better last night after adding a big cushion under my pillows but still feeling sleep deprived and in a mind fog. Still need to get some more good nights of sleep to be able to think straight.
 
Trusylver said:
was feeling a little better yesterday and slept a little better last night after adding a big cushion under my pillows but still feeling sleep deprived and in a mind fog. Still need to get some more good nights of sleep to be able to think straight.
Click to expand...
Bad days are going to happen. Just keep fighting through them.
 
Trusylver said:
posted elsewhere on forum today but this study was done by a vegetarian however Keto comes out on top for almost all metrics

Click to expand...
Yea it reminds me of a kind of natural foods low carb diet. It looks like a good diet as far as structured diet goes.
 
I get some naps but is doesn't make up for poor sleep at night.


This is my weight division (under 84 kg) Masters 1

If I could ever afford the costs of travelling to worlds I would be on that stage, as much as I like watching the lifts and analysing form it does make me wish that I was there, Coaching is great but competing is better. Time will tell how my body recovers from this pregnancy and getting back to top condition considering I am under docs orders for no exercise. My bench press PB is 120 kg. Of course if I get back into equipped lifting rather than classic I would need to find a female training partner to assist with getting dressed lol. There is nothing quite like the first time you have another woman put her hands down your shirt to adjust the girls to the right position when you cannot do it yourself because you cannot move your arms :D

I need to find the footage now of the lighter female masters lifters to watch a friend hopefully win another world title.
 
Undersleeping makes my brain cease to function :( Athletes watching footage of the sport they usually practice slow down the breakdown of muscle and can even in some instances improve their coordination while injured or otherwise unable to work out. Can´t give you a study on it but it´s a thing I remember from training.
 
after a couple of nights of slightly improved sleep I am in a little less brain fog and after only vomiting once today so far makes this a good day. Tomorrow evening I need to get into the gym to coach deadlift. while this is an important and simple exercise, soooo many people do it wrong that according to statistics in the fitness industry it is the exercise which causes the most gym injuries. If only people would learn correctly rather than taking advice from gym bro's or their mates who have only been lifting 1 week longer than they have :(

hell I know of a few cowboy personal trainers including those in town who have been fired from multiple gyms for injuring clients and post dodgy videos online of their own bad form lifts. Just because a trainer may have visible muscle does not mean they know what they are doing or have a dangerous approach to training.

I wish there was an easy way for people new to the gym to be confident that their personal trainer knows what they are doing. I have helped several people pass their PT course and they have never set foot inside a gym, all theory no practical but at least the ones I helped are not selling their services and only completed the training for their own personal benefit.
 
I probably mentioned it before but I took a TRX trainer course a couple of years back and even the trainer of that course didn´t think to correct people´s form :eek: Or even mention it might be important should we proceed to train novices. I was so happy I took the course with a friend who has a clue about the human body and the way it functions.
 
There is always a lot of uninformed debate over knee path (knees going past the toes) and deep squatting however here are two studies, one shows there is no increase risk of knee damage and the other shows that deep squats with the knees moving past the toes relieves some of the load from the spine during the squat compared to not allowing the knees to travel forward.

http://www.minervamedica.it/en/journals/sports-med-physical-fitness/article.php?cod=R40Y2017N06A0773

https://www.ncbi.nlm.nih.gov/pubmed/23821469
 
Hi Tru. While we were away I felt that I might check out the local gyms when I get back. I don't think it's worth the risk. I might check see if I can see an exercise physiologist again to get some specific strength training for me instead.
Sounds like you're doing well. Happy about that:)
 
Trusylver said:
I get some naps but is doesn't make up for poor sleep at night.
Click to expand...

Ooh something i might be able to help with. Your body goes through all the stages of sleep in 90 minutes and only enters deep sleep after 30 minutes. If you sleep for 90 minutes you'll get a "full session" of sleep allowing your body to catch up on some repair. If you sleep for 30 minutes or less, it's more of a refresh for your brain.

You're doing an impressive amount of research. For fun, if you had to choose what would be your top three tips for anyone looking to build muscle? :biggrinjester:
 
olz said:
You're doing an impressive amount of research. For fun, if you had to choose what would be your top three tips for anyone looking to build muscle? :biggrinjester:
Click to expand...

I think the main reason I do so much research is when you are training other people it is better to have a correct answer to questions about different aspects of training rather than giving a bullshit reason like "because I said" or "this is the way it has always been done" and as a coach it is ok to not know the answer to some questions but it not alright to bullshit or give a "Bro Science" answer with no basis in fact. It is better to admit not knowing some answers and promise to find out for next session if possible.

The other aspect of doing a lot of research is the influence of training and being coached at a University club in which almost all the athletes were not only elite but also working on an exercise related degree or masters thesis. A club where real knowledge and progress was important.

3 tips for building muscle

1. Always train to keep muscles balanced with each other because when you have a muscle imbalance you become prone to serious injury including joint injuries and muscle tears. Safety should always be a number 1 concern

2. High weight with low reps builds mostly strength with some size and is the best way to maintain muscle mass when in a calorie deficit for fat loss. Building large muscle size is best achieved with higher reps and lighter weights while in a calorie surplus. This will also build some strength but not as much as low reps. While it is possible to build muscle size on a calorie deficit it is hard and only works for some people.

3. Get enough rest, a full nights sleep and adequate time between training sessions is essential, not enough rest leads to over training, lack of progress and often a suppressed immune system leading to increased instances of illness.
 
Trusylver said:
I think the main reason I do so much research is when you are training other people it is better to have a correct answer to questions about different aspects of training rather than giving a bullshit reason like "because I said" or "this is the way it has always been done" and as a coach it is ok to not know the answer to some questions but it not alright to bullshit or give a "Bro Science" answer with no basis in fact. It is better to admit not knowing some answers and promise to find out for next session if possible.
Click to expand...
:party::party::party::party::party::party::party::party:
 
A cold + morning sickness = I feel completely fucked up

however I did manage to get some computer work done on a new website, I cannot post the link as it is commercial in nature. It is a little hard getting back fully into the swing of web development after being away from it for so long but with the pregnancy I cannot take on any extra physical work (coaching and such) so returning to web development and SEO in the short term will benefit the finances and will become set and forget income source when all set up correctly allowing me to return full time to coaching after the pregnancy.
 
You must log in or register to reply here.
Back
Top