Category: Recovery

Fat Loss Hypertrophy Recovery Strength

Should you adjust how you train based on how you feel?

Tackling tough sessions when feeling great and easier workouts when you’re struggling can lead to far superior gains, says Jacob Wilson and Ryan Lowery Iron Insights Auto-regulatory training This approach means you perform a certain session based on how you feel. If you have a hard session planned but feel like garbage, you are better off switching sessions and doing some easier work. Rate of perceived recovery Using a scale from one to ten you assess how well you feel, which dictates what type of session you should do. You still need to get all the different workouts in each…

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Fat Loss Recovery

Control your cortisol levels

Cortisol is commonly associated with being bad for your body – you probably know it better by its alter-ego ‘the stress hormone’ – mainly because it’s released when you’re stressed – and for its catabolic influence on muscle tissue. However, just like every hormone it has positive and negative influences on your body. It’s only when an imbalance occurs that the downsides begin to overshadow the benefits. Without cortisol it’s unlikely you’d be here to read this article, nor me to write it. Cortisol is responsible for the stimulation of your sympathetic nervous system (SNS), which drives the fight-or-flight response…

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Hypertrophy Recovery

Jamie Alderton: What I know

Jamie Alderton is a WBFF Pro muscle model, body transformation specialist and physique coach. He is based in Ford, West Sussex. Biggest breakthrough Getting the hunger Having more hunger for training and focusing on each and every workout to maximise the effectiveness has resulted in drastic improvements in my physique. If everyone concentrated more on their workouts, scrapped the chit chat, and hit every rep and set with complete focus, they will dramatically change the way they look. Biggest mistake Training too much
 When I started out I always thought the more I was in the gym the bigger I…

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Recovery

Prevent a post-workout crash

Smart preparation ahead of each workout will allow your body to recover faster, says David Sandler David Sandler is a S&C coach, fitness researcher and co-founder of training and nutrition company StrengthPro. He is based in Golden, Colorado.  If you’re relying on caffeine or other stimulants to power you through your workout then you’re missing out on the muscle-building potential of fuelling your session in a smarter way. Caffeine may heighten your mental alertness and lower your perceived rate of exhaustion, but these instant-hit energy stimulants have zero impact on how quickly your muscles can recover. For that, you need to…

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Nutrition Recovery

The true cost of metabolic damage

Avoid post-diet fat gain by gradually increasing the calories you consume to stoke your metabolism to higher levels, says Layne Norton Dr Layne Norton is a physique coach and natural pro bodybuilder and powerlifter, who holds a PhD in Nutritional Sciences. He is based in Tampa, Florida. I don’t like the term metabolic damage because it suggests irreparable harm has been caused, but this isn’t the case at all. When you reduce the number of calories you eat, such as when you go on a diet, your metabolic rate slows down. This is nothing new. It’s an evolutionary survival response. The…

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Hypertrophy Recovery

How to turn a setback into a success

Greatness isn’t determined by how high you soar, but how you respond when you hit rock bottom, says Ben Pakulski Ben Pakulski is a IFBB Pro bodybuilder and creator of the new Mi40 Xtreme training system and the Mi40 Nation website. He is based in Tampa, Florida. The New York Pro in 2010 was my second pro contest. I had placed third in my first show the previous year in Tampa and had exceeded a lot of people’s expectations. I was extremely confident and felt that I would win in New York. But I wanted to get bigger. I wanted…

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Recovery Supps

Add muscle while you sleep

Restoring your levels of the sleep hormone melatonin is essential in keeping your body and mind in the best possible health, says Mike Mahler Mike Mahler is a hormone optimisation researcher and supplement designer. He is based in Las Vegas, Nevada.  ptimal melatonin production is essential for getting optimal sleep, because it’s the hormone that tells your body it’s time to start switching off and relaxing so you feel tired and want to go to sleep. You’ll know your levels are good if you always start yawning at night and feel tired and ready for bed. Poor melatonin production means…

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Recovery Supps

The pill that speeds up recovery

Inflammation is the cause of nearly every single serious illness and disease, but taking excess omega-3 fatty acids isn’t the best solution and will help prevent join pain, says Mike Mahler Mike Mahler is a hormone optimisation researcher. He is based in Las Vegas, Nevada.  Iron Insights Why inflammation matters If inflammation is too high you’ll have joint pain, poor brain health, poor hormone function and a host of other problems. But reducing inflammation too much can also be dangerous if unhealthy tissues – such as cancer cells – are no longer broken down. Striking a balance Omega-3 fatty acids…

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Recovery Supps

How to accelerate post-workout recovery

The inflammatory response from hard training aids recovery, but staying in an inflamed state too long can be extremely damaging, says Mike Mahler Mike Mahler is a hormone optimisation researcher and supplement designer. He is based in Las Vegas, Nevada.  Most-workout inflammation is your body’s response to an intense workout. You just broke down a lot of tissue working out hard and the inflammatory response actually helps you recover from that. So we want to have some inflammation after a session. The goal is never to take inflammation down to zero, just to quell it and ensure it doesn’t last…

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Nutrition Recovery

Fix your gut to build a better body

Rob Corney is head researcher at biochemical diagnostic testing services company Gore BioScience. He is based in Leicester, Leicestershire. You are what you eat. It’s an old saying, but it’s never been more relevant thanks to our growing understanding of how the health of your digestive system impacts so many facets of your life, ranging from a very fundamental sense of health and well-being right up to maximising training performance and positive body-composition changes. If you’re someone who wants to get bigger or stronger or leaner then food for you is far more than something you eat for pleasure. You…

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