Category: Recovery

Fat Loss Hypertrophy Recovery

Learn to prioritise or you’ll get mediocrity

If you want to maximise how effectve you are both inside and outside the gym then you need to learn how to flip priorities, says Ben Pakulski Ben Pakulski is a IFBB Pro bodybuilder and creator of the Mi40 Nation website. He is based in Tampa, Florida. 1 Learn to be lazy Managing priorities is definitely a skill I’ve had to learn. Prior to being a pro bodybuilder I barely slept. My friends would always say to me ‘it’s okay to sit down once in a while’. When I became a competitive bodybuilder I had to learn to be lazy…

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Nutrition Recovery

Strike a balance between stress and recovery

Phil Learney is a performance coach specialising in strength, conditioning and nutrition, and is the author of the N1 Nutritional Programming. He is based in London. Your body, in many respects, is quite simple. If you counteract stress and bouts of physical exertion with adequate recovery and restoration then your health, mentality and physique will improve. The more stress your place on your body then the greater an emphasis you must place on recovery and restoration. Removing as many stressors as possible is tantamount to success, particularly in elite athleticism, which is an area where recovery techniques are most warmly…

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Recovery

Become a better coach

Jean Claude Vacassin is the founder of W10 Performance gyms, the Professional Fitness Coaching Academy and the International Fitness Business Alliance. He is based in London. What’s the difference between an optimal diet and a sustainable one? The best diet will always be that one that somebody can do consistently, especially at the outset. I’m not suggesting that there is no place for periods of more specific focus or restriction, but for the most part, less change equals greater compliance. And greater compliance equals better results. In most people’s cases, dietary success will come down to a few core things.…

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Fat Loss Recovery

Should you try Heart Rate Variability training?

CJ Swaby is a strength and performance coach, athlete, nutritional therapist, educator and writer. He operates out of the Villain Barbell Club How do you know how hard to train on any given day? One option is to stick to the plan: however rough you’re feeling, however badly you slept, just suck it up and get it done. Autoregulation is another: get a sense for how you feel as you’re warming up, then up or downshift the volume and intensity accordingly. Both approaches work, but they’re less than ideal: the first doesn’t give you much room to manoeuvre, and the…

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Nutrition Recovery

The truth about booze and your body

Aaron Deere is a sports nutritionist, functional medicine consultant and advanced personal trainer. He is based in London. It’s hard to always turn down invitations for after-work drinks or a weekend drink with your mates. But if you want to build the best body possible then you know that sleep is your friend and that booze is the enemy. But what is the real impact of alcohol on your body composition goals? We all know that chronic alcohol abuse can lead to many serious health conditions, including liver disease, cirrhosis, gastritis, pancreatitis and osteoporosis. You may also be aware that…

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Nutrition Recovery Supps

Do you need post-workout carbs?

Aaron Deere is a sports nutritionist, functional medicine consultant and advanced personal trainer. He is based in London. If you take on carbs as soon as your workout finishes in the belief that you need to replenish energy levels as quickly as possible, you may be taking on unnecessary calories, especially if getting lean in your primary training objective. That’s because replacing the glycogen you’ve just burned isn’t as crucial to recovery as some have claimed. Indeed, unless you are training very intensively and multiple times per day – like a pro athlete – it’s likely that your current diet…

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Recovery Strength

How does ‘recovery’ actually work?

Chris Beardsley is the author of The S&C Research Review, which features cutting-edge analysis of the latest strength training, athletic performance, and biomechanics research. In every strength training program, there is a period of time between workouts in which we ‘recover’ from the workout. Some workouts don’t cause any detrimental effects that we need to ‘recover’ from – and some, in fact, produce a temporary ‘potentiating’ effect where performance is improved for a short time afterwards. Yet, other workouts (especially those involving high volumes of eccentric contractions in exercises the lifter is unused to), cause a sudden and prolonged reduction in our ability…

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Recovery

The obvious signs you’re over-training

Andy Franklyn-Miller is a leading sports medicine physician, having worked with sports teams and federations in the UK, Australia, New Zealand and the US. He is based in Melbourne, Australia. There are many terms used such to describe fatigue or a poor response to training. ‘Over training’ is probably the most common, but ‘under recovery’ or even ‘unexplained underperformance syndrome’ are also used to explain the same problem: an athlete performing at a level lower than their training expectation would suggest. The key mental and physical performance symptoms are tiredness, muscular strength and size plateaus or decreases, poor quality sleep, irritability,…

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Hypertrophy Recovery Strength

What can lifters learn from fighters?

Jack Lovett is a S&C specialist, owner of Spartan Performance and two-time British natural strongman champion. He is based in Consett, County Durham. Mixed martial arts, as you probably already know, is an unforgiving sport. Professional fighters will often be training two or three disciplines a day alongside their strength work, and to perform at their best they need to balance full-body strength, power and conditioning with injury-proofing their bodies and avoiding overtraining. It’s not easy, but it also provides a useful template for training other athletes or even recreational lifters: after all, if they can juggle all of these…

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Recovery Supps

The new supp that speeds up recovery

A new and more effective form of calcium HMB is on its way, and it could help you add size, strength and power, says Dr Jacob Wilson We are always looking for the next big thing in sports supplementation. We’ve done a lot of research on calcium HMB so we know that in situations where there is a lot of muscle damage it helps speed recovery The problem is that it’s best taken before exercise and takes around 90 minutes to peak in the blood. This is far from ideal if you, like me, train first thing in the morning…

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