Tag: sleep

Recovery

Is stress stunting your muscle growth?

The flight-or-fight hormone allows us thrive and survive, but the daily stresses of modern life affects our ability to manage adrenaline effectively. All is not lost, says Mike Mahler Mike Mahler is a hormone optimisation researcher and supplement designer. He is based in Las Vegas, Nevada.  We need adrenaline to thrive and survive. That’s why it’s often known as the flight-or-fight hormone because it spurs us into action when we are faced with an external threat. But in today’s world we are producing adrenaline all day long because of constant internal stress, typically work pressure, financial uncertainty or troublesome professional…

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Fat Loss Hypertrophy

Are you ready to build your best-ever body?

Nick Mitchell is a leading body composition expert and the founder of the Ultimate Performance global personal training gym. He is based in Los Angeles. When I was approached late last year by a book publisher wanting the definitive guide to a successful body transformation, I needed a guinea pig to put through my 12-week training and diet programme. Not just to appear on the book’s cover, but more importantly, to prove that some of my newest ideas for creating the best physique possible in the shortest conceivable time frame can really work in the context of a generally attainable four…

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Recovery Supps

The best supps for better sleep

Dr. Spencer Nadolsky is a practicing medical physician. He is based in Suffolk, Virginia. We spend a third of our lives asleep, and with our general health and mental and physical performance so closely correlated to the amount and quality of the sleep we get, it’s surprising more people don’t consider supplementation. The reason why we need to sleep is still not understood, but we do know that it has a plethora of beneficial effects and, without it, your ability to function diminishes rapidly. We also know that one night or two nights of impaired sleep isn’t the end of…

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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

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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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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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

Build lean muscle while you sleep

Kamal Patel is a director of Examine.com, the research-based resource on supplementation and nutrition, and a nutrition researcher with an MPH and MBA from Johns Hopkins University. He is based in San Francisco, California. After your training programme and nutrition plan, sleep is the third pillar of a successful body transformation and the foundation of your recovery strategy. Yet while many people plan their training and nutrition regime to the finest detail, sleep often gets ignored as something you just do at the end of the day, rather than the most important part of every 24-hour period for your body…

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Fat Loss Hypertrophy Nutrition

The secret of a successful transformation

Nick Mitchell is a leading body composition expert and the founder of global personal training gym Ultimate Performance. He is based in Los Angeles. If I had a pound coin for every time I’d been asked what’s the secret behind a successful body transformation project then I’d be able to buy Twitter. And then shut it down. The secret is that there is no secret. There isn’t one magic formula that categorically states it’s 80% diet, 15% training and 5% supplements. Or 99% determination and 1% everything else. If only it was that simple. I’d have made a hundred times…

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