Showing posts with label Athlete Body composition Body weight Build muscle Caloric intake Calories High-protein diet Lean muscle Lose fat Lose weight Macros Protein Resistance training Strength training. Show all posts

Monday, December 24, 2018

Strength Coach- Unilateral Training and the Bilateral Deficit

Mike Boyle

“What if the way we had always done it was wrong?”

Lee Cockrell- Creating Magic

Any time we bring long held beliefs into question there is bound to be controversy. However, imagine that I was going to show you a new spin on lower body strength training that would allow you to train with heavier weights and yet was far safer and potentially more effective than what you currently do? I think many intelligent coaches would at least initially say “show me”.

Unfortunately, as I began to describe how to lift heavier loads more safely, our sense of what is conventional and acceptable would take over. As I began to describe unilateral exercise as a method to use greater, not lesser loads the automatic reaction is “but I'm using less weight”.

In truth, you might be using less weight than you would use in the comparable bilateral lift but you would still be using more weight with the targeted muscles. By working only one side at a time you use what appear to be lighter loads. However, this is primarily a problem of math and secondarily a problem of perception.

As an example, a 1 Leg Straight Leg Deadlift using 135 lbs supplies 135 lbs to the involved leg and a load of 135 lbs on the spine. Using 225 lbs in a conventional two leg Romanian Deadlift ( yes, I hate the term but many find it recognizable) places 225 lbs of load to the spinal column but supplies only 112 lbs of load to the posterior chain of each leg ( if we assume equal contribution from each leg for discussion purposes).

In this example the targeted muscles are the glutes and hamstrings and, the unilateral exercise involves a higher load for the target muscles (glutes and hamstrings). The added bonus is a lower load to an area of injury concern ( lumbar spine). In other words, the unilateral exercise provides more posterior chain load with less low back stress. Can that be a bad thing? The rational answer is no, however our reaction is often more emotional than rational.

The next complaint or rationalization revolves around the thought that “the exercise doesn't look like what I'm used to “. Unilateral exercises are viewed as weird, different, dare I say functional? Unfortunately, I would again have to say that is not a good reason not to lift heavier loads, is it?

Another frequent complaint about unilateral exercise is that these new training ideas require too much balance. This is the most interesting complaint from the free weight community. If I brought up machine based training, comments like “free weights blow away machines”, “machines don't allow you to balance and stabilize the weight” etc. etc. would immediately come to mind. In fact, for years we have been told that free weights are superior to machines because you are required to balance the load and are incorporating important, underworked stabilizers?

However when the thought process moves one step further and we ask someone to perform a unilateral exercise the argument is often reversed. The unilateral opponent takes the position that unilateral exercises are not good because they are too unstable and require too much balance? Funny? In one breath we glorify free weights because of the balance and stability requirements and in the next breath denigrate unilateral training because of the balance and stability needed? To me this sounds like more of the Simon Senek lament:

“Why can't we do what we have always done?”

Is it really just the change that we dislike? Do we cling to ideas that are outdated even in the face of solid evidence?

Henry Ford had a great quote that parallels my position on unilateral training.

“If I'd listened to my customers I would have invented a faster horse”

If I'd listened to everyone else, we would still be doing back squats and proclaiming them as the King of All Exercises.

Unilateral training is not accepted primarily because it is different and secondarily because it is unconventional. Fortunately (for me) or unfortunately ( for most everyone else) the evidence is becoming more and more clear that unilateral training allows for training with higher loads on the targeted muscles. Join Strengthcoach.com for $1 to read the rest of this article and much more!............

Sunday, December 16, 2018

HitchFit Overcome Your Fitness Challenges NOW!

There are many reasons, legitimate and not, for not participating in some kind of healthy fitness. These obstacles are not just keeping you from being the weight you’d prefer – they are keeping you from happiness and healthier living! Here are just a few obstacles, and how you can overcome them.

No Time

We’ve all got crazy schedules, but there are plenty of ways to squeeze in a quick workout every day. You’ll not only benefit your body, but also your efficiency and energy level throughout your daily routine!

Grab a quick walk on breaks from work, or in between your errands. A 10 or 15 minute walk is still beneficial! If you can manage a few sprinkled throughout the day, you’ll be well on your way to a more fit future.
Make your walks or exercise routines a family affair! Saturdays are the perfect day for rock climbing, bike rides, or trips to the pool.
The easiest, and at the same time more difficult, way to squeeze in a stellar workout to your already jam-packed day is to just wake up earlier. By getting up only 30 minutes earlier than your regularly scheduled alarm, you can fit in a great workout. Try it twice a week at first, and gradually add more days as you need and as you become accustomed to waking earlier.

No Motivation

Hitch Fit has all the motivation you need! Check out our website often to hear the latest on fitness trends, recipes, and encouraging blogs. Whether you are just too lazy to get those bones moving, or find exercise workouts incredibly boring, we’ve got some motivation for you.

Choose more interesting activities! Don’t like the treadmill? Get in on a group exercise at your local gym, or try out some rock climbing. As long as you just start moving, you’re in the clear.
Grab a partner. Friends, relatives, co-workers, you name it! Anybody you can get to work out with you is qualified. Teaming it up gives you more energy and excitement to complete the task, while also giving some accountability when one of you doesn’t show up.
Pick a new activity for each workout. By varying up the routine, you’ll not only be more excited to go to something different, but you’ll also give your body the chance to work different muscles each day.
When all else fails, grab this book and be inspired by each day’s words of wisdom and encouragement.

No Energy

After a hard day at work or with the kiddos, the last thing you want to do is run a marathon – at least, that’s what your 30-minute workout feels like when you’re tired. There are alternatives!

We say again – use your morning wisely! Instead of setting your alarm 10 minutes early so you can push snooze a few times, set it 30 minutes early and exercise yourself into an energized state of mind.
Lunchtime is also a great way to get that fitness out of the way before the end of the day. Go for a walk or bike ride instead of sitting in the lunchroom gabbing about the weather.
Keep a gym bag in your car so you are always prepared for a last minute workout! Anytime you can squeeze some movement in – do it.

No Self-Confidence

This is perhaps one of the most common obstacles to fitness that people just don’t talk about. You are doing your body an incredible service by pursuing a healthy lifestyle!

Start workouts on your own, like a dvd or video game exercise. If you simply can’t tolerate the thought of a group workout, then stick to the solo machines, and get in the zone with some music.
Focus on the future. Your body will be in much greater health, giving you a much happier day-to-day life, so get out there and work it!

Looking for some one-on-one attention in the comfort of your own home? Check out the online personal trainer advantage with Hitch Fit, and get one step closer to your happy, healthy life.

Sunday, December 2, 2018

Hitchfit Online Personal Fitness Training Presents: Workout Routines on US Sports Net

Workout Exercises

Discover exercises and workouts to build muscle and exercise various parts of the body. Abs, legs, arms, chest and more! http://shrsl.com/1bls0

Abs Workout

Abs Workout How To Perform Ab Sit-up and other 6 pack building workouts! Videos and more! http://shrsl.com/1blrx

Leg Workouts

Arm Exercises

Arm Exercises How to Perform: Straight Bar Reverse Bicep Curl- Hitch Fit! Videos and more!

Butt Exercises

Tuesday, August 21, 2018

Announcing Cortex: The World’s First Performance Training AI

Volt HQ/ Dan Giuliani

We founded Volt Athletics to put elite-level training in the hands of athletes everywhere. Each day, our team of strength coaches and engineers works tirelessly at Volt HQ in Seattle to build technology that democratizes access to purposeful, intelligent workouts. We envision a world where everyone, regardless of wealth or talent, has access to incredible training. Today, I’m thrilled to announce a major leap forward towards realizing that vision: the introduction of Cortex™, our revolutionary new performance training AI.

Cortex leverages decades of sport science research, along with Volt’s massive performance training dataset, to bring an unprecedented level of intelligence and precision to each athlete’s plan. The result? Safer, more personalized training—and even better results.

Here's what you need to know about Cortex, the world’s first performance training AI.

1. Unparalleled Personalization

Athletes are different every day they step into the weight room. Sometimes you’re feeling great and sometimes you’re dragging. Cortex adjusts your training on the fly to match your actual capabilities during each workout. This means Cortex is not only tracking your progress, but learning from every set you complete, adapting and optimizing each step of the way.

What does this mean for you?

Cortex is hard at work throughout your Volt experience, from the initial creation of your custom training program to ongoing adjustments that keep you on track. You may see Cortex pop up at various times to help optimize your workout. But even if you don’t encounter Cortex during your training, it’s working behind the scenes, leveraging Volt’s growing training dataset to make sure you're getting the best workout on any given day.

2. Smart Sets

If you’re training on our Volt Fueled by Gatorade iOS app, you’ll notice something different in your workout experience: our new Smart Sets feature. Cortex will periodically ask for your feedback and make adjustments to your training from set to set in order to give you the best workout possible. Just input how hard or easy the set felt and Cortex will adjust your workout in real time to push you to just the right level. The result is less guesswork and more accurate guidance throughout your workout.

3. Big Data Insights

With over 250,000 athletes in the Volt Family spread across 120 countries, Cortex has access to an ever-growing, rich, and powerful set of data from which to derive insights. As each athlete trains, Cortex gets smarter, bringing more precision to everyone in the Volt Family. With Cortex, Volt is pushing the boundaries of fitness technology and bringing unprecedented levels of intelligence and guidance to everyone.

And the best part? We’re just getting started.

Dan Giuliani, MA, CSCS, RSCC, is a certified strength coach, a co-founder of Volt Athletics, and an adjunct professor of Sports Performance at the University of Washington.
Learn more about Dan and read his other posts | @DanGiuliani

Wednesday, June 27, 2018

Resident Physician Drops 51 lbs To Get Healthy and Fit

Presented on US Sports Net By Hitchfit!

What an amazing story to share with you today. Brock was living an unhealthy lifestyle due to working 90+ hours per week during his residency. He knew he had to take control of his life and health again he dropped 17 lbs on his own then contacted Hitch Fit. In 15 weeks he dropped another 33.5 lbs!! SO proud of you my friend

Starting weight- 214 lbs

Stomach- 38.5″

Body fat- 24%

Ending Weight- 180.5 lbs

Stomach- 32.5″

Brock’s Story

As a new resident physician, my first two months of internal medicine rotations proved to be unhealthy. I worked a very stressful 92 hours each week, if driving time is included. When not heavily engaged in patient care or rushing to manage an emergency code, I was scarfing down an abundance of fresh seafood, steaks, ice cream, cappuccinos, and other delicacies available in the physician’s lounge. There was no time for exercise. Consequently, I gained over thirty pounds during these two months.

I wanted to finish medical residency in excellent health. I attempted to lose the weight on my own but only lost 17 pounds before realizing that I needed to contact my friend and former supervisor, Micah LaCerte (aka Hitch Fit), to accomplish my goals. I spent the next fifteen weeks following his individualized fitness and nutrition instructions in detail. I woke up each morning to run five miles, and spent each evening lifting weights for an additional 1-1.5 hours. During this 15-week period, I lost 33.5 additional pounds (from 214 pounds to 180.5 pounds) while gaining strength and a sense of well-being and accomplishment. My total weight loss was 51 pounds! I highly recommend Micah’s fitness challenge to those looking to look and feel their personal best.

Program Choice: Fitness Model

Thursday, May 24, 2018

DO WOMEN NEED MORE PROTEIN?

Presented on US Sports Net By BPI Sports!

According to the recommended daily allowance, women only require 0.36 grams per pound of body weight. However, if you’re physically active on a regular basis, that number is way off base.

PROTEIN’S ROLE IN YOUR BODY

Protein is found in every cell in your body. It helps you grow healthy hair and nails, regulates hormones and if you’re an athlete, it helps you build muscle, prevent muscle loss and enhances recovery. Recent studies also support the theory that protein can help you put on muscle while losing fat.

PUTTING PROTEIN TO THE TEST

At the University of South Florida, one research team conducted an eight-week study to determine the effect of a high-protein diet on body composition. Two groups of women completed a strength-training plan. The first group ate a high-protein diet with 1.1 grams of protein per pound of bodyweight, while the second group ate a lower-protein diet with 0.55 grams of protein per body weight. Each participant was allowed to combine this protein requirement with as many, or as few, carbs and fats as they wanted.

After the full eight weeks, the high-protein group gained more lean body mass and lost more fat mass than the lower-protein group. While more studies need to be done to confirm these findings, it seems clear that the old myth that protein leads to fat gains is completely false. Despite a higher overall caloric intake each day, the participants in the USF study all gained muscle and lost fat by eating more calories from protein.

This was the first study to limit participation to women only. Studies using men have shown that combining a higher-protein diet with resistance training does not lead to body fat gains, however these male participants did not experience significant changes in lean body mass or fat loss like the women. Based on this observation, the USF research team has theorized that women are actually more responsive to a high daily protein intake than men when it comes to increasing lean body mass.

THE VERDICT

If you’re a woman and your goal is to gain lean muscle and lose body fat, try eating 1 gram of high-quality protein per pound of body weight daily. Get the majority of your protein from your diet, but supplement with one of our proteins for some variety and on-the-go convenience.

SOURCES:
Bodybuilding.com
Nourishandbloom.com