Workout Tips:
1. Utilize full range of motion in every movement possible. Heavy weightlifting with a shortened range of motion will significantly shorten muscles. As muscles grow thicker, they often become shorter. Full range of motion will help prevent shortening and a lot of times lengthen muscles.2. Compound movements are the way to go. The more joints used in a movement, the more effective and efficient it typically is. Every bench press has a tricep extension, every squat has a leg extension, and so on. Single joint isolation movements can be added, but for mobile, beginner lifters, it really shouldn’t be a focus. These movements also translate the most to day to day life, athletics, and overall quality of life.
3. Technique is the most important thing when it comes to working out. It’s important to be in a safe, efficient body position. If you have trouble with posture or mobility on certain lifts, it needs to be addressed immediately. Squats are amazing but only when done correctly.
Nutrition Tips:
1. Don’t worry too much with the timing of your meals. There’s a lot of controversy when it comes to when you should eat, but at the end of the day, food stays in your bloodstream for approximately 16 hours after eating. Protein is available for muscle growth, carbs are available for energy, and so on. In contraire to the common view of small meals spread throughout the day being the way to go, a lot of experts and studies suggest positive results from intermittent fasting, Warrior Diet, and other types of diets that require long periods of time without food. At the end of the day, it generally comes down to what you eat on average in a whole day’s time.2. One of the easiest ways to lose weight and be healthier while continuing to do it for the rest of your life is adjusting YOUR diet. Strict diets and crash diets are a great way to lose weight immediately, but they do not teach you how to eat permanently. You don’t need to be 100% organic, eat zero sugar, and drink solely water to see and feel great results. Making a few adjustments to how you eat is all it takes to jumpstart overall health and weightloss. Write down your diet for a week, see what you can modify reasonably, and see what happens in a month’s time after several changes. Some examples include cutting out beverage calories, changing bad snacks to good snacks, and monitoring portions.
Lesser Known, Life Changing Supplement Tips:
1. Iodine - There are four halogens we are in constant contact with; iodine, fluoride, bromine, and chlorine. They are stored in the same part of the body and unfortunately, iodine is the lightest of these four. As a result, it gets flushed out the body by the other three. Studies show anywhere from 70-90% of adults are iodine deficient. Iodine is utilized in practically every cell of the body; it is used by the thyroid, regulates hormone levels, promotes mental health and many more things. Essentially, iodine deficiency can make you overweight, lazy, depressed, weak, and sick. Supplement iodine (kale is a natural source), switch to fluoride free toothpaste, check bread for bromine, and avoid chlorinated pools as much as possible.2. Cordyceps - This mushroom is one of the best kept secrets today. Studies show that cordyceps can reduce your resting heart rate a staggering 6-8bpm in just a few weeks of supplementation. It regulates hormones, reduces fatigue, and has shown to improve oxygen utilization up to 50%.
