Publicado el 16 comentarios

Starting Your Weightlifting Efforts Off Correctly

Starting Your Weightlifting Efforts Off Correctly, workout, training, fitness

People all around the world, no matter their race, gender, or reasonable age, are finding the distinct benefits present from a weightlifting lifestyle. Weightlifting, particularly lifting in a compound fashion with the use of free-weight barbells, is perhaps one of the most restorative training plans one can embark on. In fact, there’s a solid difference between training and exercise. While exercise is something committed to in order to stay in shape, training through a functional sport such as this aims at a result, either growth, functional strength, or a combination between the two.

Much has been written about weightlifting, and many people have their own foundational knowledge of it. But unfortunately, sometimes the myths surrounding weightlifting can lead people in the wrong direction, and prevent them from starting their weightlifting efforts off correctly. Thankfully, if you are reading this, you have made the correct search in order to ensure you do things right. That means you have an innate drive to perform well, and that will see you through in the best manner possible.

In order to respect that ambition, we would like to volunteer the following advice, and hope it truly helps you in your weightlifting journey:

Your Tools

While many will often try to sell you on the longform purchases you need to make in order to get started weightlifting, you actually need very little from an equipment perspective. First, you need access to information. The Starting Strength manual is quite cheap for a digestible piece of exercise literature, and the Stronglifts 5×5 program and exploration can be found for free online. Reading this from cover to cover and once more for good measure should help you understand the vital necessity of weightlifting, and the fundamental methods of building strength in the best manner.

From there, all you need is a clean, comfortable set of t-shirts, shorts or stretching tracksuit bottoms. The main purchase you will be best off making is that of weightlifting shoes, which have solid and sturdy soles to help you create a stable formed base when completing a compound movement such as a deadlift. This helps your ergonomic lifting efforts, thus contributing to your overall safety and the form you can achieve. A simple bag of chalk can and should also be used to help you grip a barbell appropriately. Ask your gym if you can use this on the barbells, provided you clean up afterwards. If they say yes, fantastic. If not, it’s best to change gyms.

Excellent Diet & Supplements

You will need to pay attention to your diet heavily when on any weightlifting program. They often say that strength is 20% built in the gym, and 80% built in the kitchen. The two measures of weightlifting, ‘bulking’ and ‘cutting,’ denote two forms of dietary intake. When in the ‘bulking stage,’ high protein is considered essential, as is eating at least 500 calories over your daily caloric maintenance. This will help you grow well, and for your muscles to form correctly. There is no such thing as ‘toning’ or ‘converting fat into muscle,’ so you will put on fat during this process. This is where the ‘cutting stage’ comes in, where you try to cut the fat from your body through high protein and another 500 caloric deficit. If achieved while lifting, your muscle mass should stay maintained. This can help you gain and lose weight in the most healthy, sustainable, and measured manner.

But it’s also essential to consider what supplements you’ll be using. For example, 1 gram of protein per pound of bodyweight is often a good metric, and sometimes you may wish to increase that to 1.5grams per pound. It can be hard to get that through your diet, and so purchasing super supplements such as whey protein, or Branched Chain Amino Acids (BCAA’s, the building blocks of muscle development,) can help you gain the most positive results, and to build both strength and muscle sustainably and in the healthiest, most cost-effective manner possible. If you wish to indulge in the helpers, you might also utilize a pre-workout to keep you active and interested each day, particularly if you work out hard early in the morning.

Sleep

Sleep is essential. It’s often important to get eight hours as a minimum if conducting a heavy training pattern such as this, but this is hardly the end of the story. Sometimes, weightlifters need more, in order to ensure their muscles are well-taken care of and the overall scope of their ability is heightened. Sometimes opting for nine hours can help, but be sure to listen to what your body needs, experiment, and see which has the best impact on performance as you continue.

With these tips, you’ll start your weightlifting program off correctly.

Publicado el 14 comentarios

Free consultation

free consultation, fitness, bodybuilding, weightlifting, weightloss, sport, training, workout, diet

Until the end of the month I am offering a free consultation. A 15-minute video call where I will answer all your questions about your workouts and diets.

I´m working on a new service and I think this would be a  good first step to get to know how best to implement the apps I´m going to use in this new service: Calendly and GoToMeeting. So I think this is a win-win situation.

Do you have doubts about which training method is best for you? What are the most effective exercises you could do in the comfort of your home? What kind of diet would best suit your pace of life? What foods are sabotaging your results? I will solve any question you have. Do not hesitate and book your free 15-minute consultation.

I think these apps are really easy to use, but I´d really appreciate your feedback.

On the other hand, my fellow bloggers and friends, if you have no questions but want to talk to me and listen to my sweet voice, it will be my pleasure to chat about whatever you want, after 4 years of blogging. I would like to try this in as many countries and with as many people as possible.

I hope you like this initiative and encourage you to participate. Also, feel free to share with any friend of yours that could benefit from this free consultation.

Thank you so much!

Publicado el 7 comentarios

Plan your workouts like a pro

How to plan your workouts, fitness, cardio, strenght, sport, health
Today I´m going to explain how to plan your workouts like a pro. Planning your training sessions is key to succeed. I bet you´ve heard the famous quote «Failing to plan is planning to fail». When it comes to fitness plans, «failing» means not meeting your goals and expectations. You have to plan ahead to meet your goals because it takes much more than motivation and goodwill to get there.
 
The technical term for this kind of planning is «periodization». It is the process of dividing an annual training plan into specific time blocks. Each block has a particular goal. This allows us to create hard training periods and easier periods, to facilitate recovery. Periodization also helps us develop different physiological abilities during various phases of training.
 
Let´s say you have found a workout routine that works well for you. That´s great but, lately, no matter how hard or how often you work out, you just can’t seem to progress any further. You’re stuck on a plateau. This is because your body has adapted to the exercise you’ve been doing. You need to “shock” or “surprise” your body, give it a new challenge periodically if you’re going to continue to make progress. Instead of doing the same routine month after month, you change your training program at regular intervals, “periods”, or «cycles» to keep your body working harder, while still giving it adequate rest. That goes for both strength and cardiovascular training.
How to plan your workouts like a pro, training, workout, progress, success, sport, fitness, weightlifting, bodybuilding, health
The goal with periodization is to maximize your progress while also reducing your risk of injury. It also addresses peak performance for competition or meets. Periodization, if appropriately arranged, can peak the athlete multiple times over a competitive season (Olympic weightlifting, powerlifting, track and field) or optimize an athlete’s performance over an entire competitive season like with soccer or basketball.
 

Periodization cycles are classified by amounts of time: 

 
The macrocycle is the longest, and includes all four stages of a periodized training program: endurance, intensity, competition and recoveryAll 52 weeks of your annual plan. For example, if you want to peak for an event one year from now, you can mark that date on your calendar and work backward to create a program that allows you to peak at that time. You can use the same process to identify several major events throughout the year and develop a plan that facilitates multiple fitness peaks.
 
The mesocycle represents a specific block of training that is designed to accomplish a particular goal.  Mesocycles are typically four or six weeks in length. For instance, during the endurance phase, you might develop a mesocycle designed to enhance your muscular endurance for six weeks.
 
A microcycle is the shortest training cycle, typically lasting a week with the goal of facilitating a focused block of training. Generally speaking, four or six microcycles are tied together to form a mesocycle.  
 
You can get the most out of your training by having a good understanding of each of the three cycles of periodization and then using these cycles to create a plan that allows you to peak for your most important events throughout the year.
For example, you can alter your strength-training program by adjusting the following variables:
  • The number of repetitions per set, or the number of sets of each exercise
  • The amount of resistance used
  • The rest period between sets, exercises or training sessions
  • The order of the exercises, or the types of exercises
  • The speed at which you complete each exercise

There are many different types of periodized strength-training programs, and many are geared to the strength, power and demands of specific sports.

You should also periodize your cardiovascular training for the same reasons: challenge your body while still allowing for adequate recovery time.
 
For example, you’re a recreational runner, running for fitness, fun and the occasional short race, you’ll want to allow for flat, easy runs, as well as some that incorporate hills and others that focus on speed and strength.
What you don’t want to do is complete the same run every time. If you run too easily, and don’t push yourself, you won’t progress. And chances are you’ll get bored. Conversely, too much speed or high-intensity training will lead to injury or burnout, and most likely, disappointing race results.
 
If you want to improve your time in a 10K or completing a half marathon or even a full marathon, you’ll need a periodized program geared to each type of race.
 
Specially designed periodized training programs are also available for cycling and many other sports.
 
Periodized training will ensure that you continue to make measurable progress, which will keep you energized and interested in reaching your goals.
 

Proven benefits of periodization:

  • Management of fatigue, reducing risk of over-training by managing factors such as load, intensity, and recovery
  • The cyclic structure maximizes both general preparation and specific preparation for sport.
  • Ability to optimize performance over a specific period of time
  • Accounting for the individual, including time constraints, training age and status, and environmental factors.

Plan your workouts according to your goals.

There are different types of periodization: 
 

Linear periodization

is the most commonly used style of training. This form of periodization gradually increases volume, intensity, and work by mesocycles in an annual training plan. Progressive overload is a major key to the success of this training style. This style is characterized by longer training periods, less reliance on super compensation, and a focus of more general training over specific.

This programming style is useful for building a strong foundation, progressing in one variable, and working towards a peaking point. Recommended for those who are newer to training, it’s definitely the easiest periodization style to understand.
 

Non-linear/undulated periodization

rely on constant change throughout training cycles. As opposed to a linear periodization that focuses on gradual increase of one variable, this style manipulates multiple variables like exercises, volume, intensity, and training adaptation on a frequent basis (daily, weekly, or even bi-weekly). Non-linear periodization is more advanced than linear and incorporates multiple types of stimuli into a training program.
This programming style is an excellent way of individually training one variable and secondarily training others at the same time. It’s often used for those with advanced training backgrounds and longer sport seasons. For example, think about a program that has you train strength one day, then power two days later – this is non-linear.
 

Block periodization

focuses on breaking down specific training periods into 2-4 week periods. It consists of a two-block design, accumulation and restitution.
In the accumulation blocks, the focus is directed toward supporting motor abilities while simultaneously developing certain strength qualities necessary for the athlete with a limited volume load.
The restitution block is essentially the opposite. They support strength qualities in the athlete, while addressing the development of specific, technical motor qualities with a limited volume load. These training loads must target different abilities (max-strength, explosive strength, max anaerobic power, etc.). 
The goal behind these smaller, specific blocks is to allow an athlete to stay at their peak level longer, since most sports call for multiple peaks. Within the training season, athletes will only focus on adaptations they need specifically for their sport, if an athlete doesn’t need endurance, they won’t train for it.
When trying to maintain a high level of athleticism for competition over an extended amount of time, block periodization can be a great tool. By frequently training specific training adaptations you work towards progressing in your sport with the variable you need, and avoid burning out.
 
Periodization has stood the test of time for the simple fact that there are so many progressions and ways to structure your training so that you can be at your best when it matters most. Failing to utilize any form of periodization for your training could lead to overtraining, failure to recover appropriately for progression, and the inability to see the progress you deserve from the time you put into training.

Help for beginners

To start planning your workouts, here is a linear periodization template, for free.

I know that planning workouts for the first time can be complicated, if you have any questions, do not hesitate to ask me and I will help you.

Publicado el 2 comentarios

How can Sports Therapy help you with your fitness goals?

Today I´m delighted to introduce you Anna Pluck, Sports Therapist and owner of Relax Therapies who is going to explain us how sports therapy can help you with your fitness goals.

Are you training regularly with a Personal Trainer?  Or are you just starting an exercise plan?  No matter what your level of fitness an injury could stop you exercising and be very painful.  It could even force you to take time off work! 

Sports Therapy might be just what you need to stay injury free or to rehabilitate an existing injury.

What is Sports Therapy?

Sports therapy takes a holistic approach to treat and prevent musculoskeletal injuries.  It differs from Sports massage because although Sports Therapists use Sports Massage as a technique Sports Therapists are more qualified and trained in treatment of injuries and use other treatments in addition to massage.

In a consultation the Sports therapist will gather lots of information to find out what’s going on in your body.  They might:

  • ask you about your pain
  • look at your posture and gait
  • ask what your current exercise regime is and what your goals are
  • feel for areas of tightness or tension in your muscles
  • measure your joint’s range of movement (ROM) using a special piece of equipment called a goniometer

Using this information they can work out which muscles are damaged or imbalanced and use a range of techniques to help you get better.

One of the main techniques is Sports Massage.  Sports massage uses specialised targeted massage strokes which:

  • Stretch tight muscles and connective tissue
  • Break down scar tissue
  • Increase blood supply to the tissues
  • Promote relaxation
  • Improve Range of movement
  • Help speed up healing

Sports therapists can also advise on home treatment for your injury such as using heat or ice packs and some stretching or strengthening exercises to do.  They might also suggest you work with a good personal trainer to ensure you are doing the right workout to reach your goals.

When should you see a sports therapist?

Although most people think of going for treatment only when they are in pain there are many ways sports therapy and massage can benefit you even if you don’t have pain or injuries.  For example:

  • You could go for a tune up before training for an event or increasing your mileage or intensity. This might pick up an issue, for example, tight hamstrings.  If you address this you might be able to prevent a serious injury further down the line. 
  • Regular sessions while training. There are no set rules for this but if you are exercising very hard for a period of time, e.g. training for a marathon you might find it helpful to have frequent sports massages to keep supple
  • After a major event or race. We all know the aching and soreness and day or two after a really heavy gym session or an event.  This is called Delayed Onset Muscle Soreness  (DOMS).  A sports massage can help speed up healing and reduce the pain.
  • You have a job or hobby that stresses your body. Many people are at risk of Repetitive Strain injury (RSI) or other injuries from their work.  Having a sports massage can relieve pain and help improve posture to reduce the risk of injury. 
  • Some people choose to have a sports massage every month as it helps them feel good and recover faster
Anna Pluck

Anna Pluck

Anna is a Sports Therapist, Massage Therapist and founder of Relax Therapies in Wirral, England. She provides Sports Therapy and massage from her clinic in Birkenhead. She works with a wide range of people from marathon runners to desk workers with back or neck pain.

You can find out more on her website www.relaxtherapieswirral.com

Publicado el 12 comentarios

Recoup Cold Massage Roller

Recoup Cold Massage Roller

The Recoup Cold Roller provides all the benefits of a traditional Self Myofacial Release (foam rolling) in combination with Cryotherapy (Ice Massage). These two forms of muscle therapy help to decrease inflammation, aid in post workout recovery, and allow specific treatment for areas in need.

By applying the pressure with the cold roller the muscle will release metabolic waste products and toxins which become build up in the muscle after exercising. In addition, Self Myofacial Release impacts the Golgi Tendon Organs and allows the muscle to relax. Once the muscle is relaxed the cold aspect of product allows for a decrease in inflammation.

Product Specs

  • Cold therapy + massage recovery
  • 2 hours in the freezer = 6 hours cold
  • Unscrew blue handle to use ball outside of handle
  • Use anywhere on the body
  • 3.4 oz cooling gel for safe travel
  • Handle free rolling
  • Ball 3.15 in. in diameter (a little larger than a baseball)

Injuries this Treats

  • Shin splints
  • Plantar fasciitis
  • Tight IT bands, quads, hamstrings
  • Neck pain
  • Carpal tunnel
  • Back pain

Benefits

  • Takes down inflamation
  • Faster muscle recovery
  • Lowers cell metabolism, saving energy
  • Helps to prevent tissue death
  • Stops pain
  • After muscles warm increasein blood flow
  • Muscle relaxation
  • Improve tissue recovery
  • Impruve neuromuscular efficiency
  • Regulate production of cytokines
  • Flush out lactic acid
  • Decrease muscle soreness

Regular price is 39.99$ 

If you want to get it just for 32.79$ send me an email to info@chape.fitness and I´ll get you the discount. As easy as that!

(US shipping only)