The journey to the peak of fitness or bodybuilding competition is indeed a tough road – characterized by intense training, meticulous dietary plans, and the profound toll it exacts on athletes both physically and mentally. Athletes customarily engage in an 11 to 32-week competition preparation phase. This demanding period calls for a significant...
When it comes to competition preparation or merely striving for fitness goals, the concept of refeeds and diet breaks is not foreign. However, the understanding and application of these dietary strategies often remain shrouded in myths and misinterpretations. Let's delve into these terms and explore how they can be leveraged for better performance...
In the vast arena of sports, a category holds a singular position: fitness sports. They set themselves apart not merely due to their distinct requirements but the degree and duration of sacrifice and suffering they necessitate.
As athletes, we often strive to maintain or reach a specific weight for various reasons: to compete in a particular weight class, improve power-to-weight ratios, or to achieve an aesthetic look. The journey to weight loss involves limiting energy intake, increasing energy expenditure, or both, to create an energy deficit (Garthe et al. 2011;...
If you've set out with the primary goal of losing body fat and you're not seeing any changes after a month, don't be disheartened. It's not unusual to find your waist circumference the same or even increased, your progress photos looking no different, and your weekly bodyweight average unchanged or up. While this might be frustrating, it could...
As we continue our reflections from the recent Midsummer celebrations, it's crucial to understand how alcohol might impact our fitness progression and weight control goals.
Muscles are the workhorses of the human body. They support our every movement, from the most mundane to the most strenuous. As a personal trainer or fitness enthusiast, understanding how muscles function can be a game-changer in creating effective training programs and achieving optimal results. This knowledge is so fundamental that it forms a core...
In the world of resistance training and strength exercises, the typical in-and-out breathing pattern we adopt for most daily activities may not always serve the purpose. Certain exercises, especially those that load the vertebral column or stress the lower back, call for a more refined approach to optimize performance. This is where the Valsalva...
Dietary fat, a macronutrient often met with trepidation or even outright avoidance, holds a pivotal role in health and athletic performance. The human body requires relatively low amounts of fat. Still, it's vital to consume at least 3% of energy from omega-6 fatty acids and between 0.5% to 1% from omega-3 fatty acids to prevent deficiency (Thomas...
In today's world, the sheer amount of information available can be both a blessing and a curse. This is especially true when it comes to nutrition. With countless resources - from television and magazines to social media and websites - people are continually bombarded with a deluge of nutritional advice, often leading to confusion. This is where...
