CrossFit is a strength and conditioning program that is used by hundreds of elite and professional athletes word wide. The program aims to deliver optimum physical competence through all the general physical skills (conditioning/stamina/strength/flexibility/power/speed/co-oradination/agility/balance/accuracy). These are all scalable making it available to any individual regardless of experience.
Check out the video, what is CrossFit?
CrossFit.com post workouts daily for you to follow as well as instructional videos. I have been using CrossFit in my training and have seen great results. So for any of you who are unable to afford your own coach CrossFit is definitely worth a look whether it is for, Fat Loss, Strength or Conditioning.
Action: Try some of the CrossFit.com WOD’s out and tell me how you get on at email@example.com
Yours in Health
Choose vegetables, fruits and nuts to improve health and body composition. To be healthy you should remove processed and whole grains from your nutrition. The reason for this is they contain minimal fiber and a high Glycemic Index, which will cause rapid blood sugar rise from lots of carbohydrates. They also contain a small amount of good protein and lots of gluten, which in most people cause an allergic response (Inflammatory Response) that has a negative affect on vitamin and mineral absorption during digestion. It’s true that whole grains are going to provide more health benefits but the negatives simply out way the positives.
‘Eating more fruits and vegetables in place of grains will give you a leaner body and better health for the long term.’ – Nutrition Reviews
Boiled Rye, Quinoa or Rice will be better options if you wish to include them in your diet opposed to bread, cereal that has added sugar and fortified nutrients that don’t occur naturally in these products.
Action: Try cutting out cereal, bread, and pasta out of your diet, then increase fruit (0-2 portions), vegetables (6-12 portions) and see how you feel. You will see positive affect in fat loss and energy levels. Tell me how you go at firstname.lastname@example.org
Yours in Health
Your ankle is a major hinge joint for your feet and is one of the most common sites for pain and injuries resulting in poor ankle mobility which is generally poor dorsiflexion (toe pointing up to the ceiling). If you can’t achieve good dorsiflexion via the ankles, your body will get it from someplace else, and that means knee, hip, and even lower back overcompensations. Injuries will mount, too, probably in that order. Your knees undergo stress, your hips will strain, and your lumbar spine will round.
Reduced ankle mobility also reduces your ability squat below parallel and to engage the posterior chain. You need to be able to produce the most power in the safest, most efficient way possible, and that can really only be done by pushing off with the heel and engaging the hamstrings and glutes. Poor dorsiflexion negatively affects your ability to generate power while sprinting, too. When sprinting, you should land with a dorsiflexed ankle ready to immediately push off. That way there’s no downtime, no need to go from plantarflexion (toes pointing to the ground) to dorsiflexion. Reducing “time on ground” increases speed and energy efficiency while minimising the chance of injury.
So to see if you have full range of movement, perform a squat with proper form (How to squat). You should be relaxed on the bottom of the movement and not having to over strain to maintain the position. Also there shouldn’t be any pain or pressure in your feet by the ankle.
Action: Check out my YouTube channel so to find videos of ankle mobility drills to improve your strength and power. Any question contact me at email@example.com
Yours in Health
Tempo training is varying the speed when lifting a weight from A-B both on the concentric and eccentric phase of the lift. If you train with a wide range of tempos you will see the greatest muscle and strength gains. By varying tempos you will overcome plateau and will get more adaptation with your nervous system and metabolic system depending on the speeds you lift.
In prescribing tempo, four numbers are used like this: 4210. The first number dictates the seconds it takes for the eccentric or down motion; the second number is the pause before the concentric motion, which is the third number; and the fourth number is the pause before the repetition repeats. In the case of a 4210 tempo in the bench press, it takes 4 seconds to lower the weight, there is a 2-second pause, then the weight is rapidly pushed up in 1 second and the rep starts over immediately.
Here’s some tempo tips:
- Lift Heavy and Use Longer Rest Periods to Boost Testosterone
- A Hypertrophy-Type Protocol with Short Rest Periods is Best to Trigger Growth Hormone
- Eccentric-Enhanced Training for Maximal Growth Hormone Release
- Vary Tempo with Longer Rest Periods For Maximal Growth Hormone Release
- Use weighted Chains and Bands
- Use Isometric Pauses to Increase IGF-1 and Target High-Threshold Motor Units
- Use Forced Reps to Trigger Testosterone (with a spotter)
Action: Try varying your tempo today and tell me how it goes at firstname.lastname@example.org.
Yours in Health
Overtraining is dependant on an individual training goals, nutrition, sleep habits, stress levels, and injury status. To avoid overtraining you can do the following
- Do less not more if your not sure if your overtraining.
- Don’t take on everything at once, such as running a marathon while trying to increase muscle mass. Tailor towards one or the other with a good periodic plan of action.
- Eat enough natural organic seasonal food to deal with your training demands.
- Avoid most stress as some stress helps in the repair process of muscles thereby improving physical performance and sensory improvement.
- Get plenty of sleep to reduce the hormone Cortisol, which will help in repair and recovery of muscle tissue and you won’t increase body fat.
What’s the plan of action, when you have the signs of overtraining?
- Take some time off.
- Learn from your mistakes.
- Rethink and Re-plan your training program or goals.
Let me know in the comments if I’ve missed anything? James.email@example.com
Yours in Health