The three prerequisites for optimal physical fitness is exercise, diet, and sleep. Of all the three variables, sleep often gets neglected by most fitness fanatics.
The importance of sleep cannot be overemphasized in any training regime. It is an essential factor that affects both your diet and your workout performance. For those who don’t know, sleep helps to keep your hunger hormones in check and help with your cravings and appetite.
Inadequate sleep or sleep deprivation has lots of consequences on individuals. Folks who sleep poorly at night, end up gaining as much as 38d calories on a daily basis than people who get adequate sleep. Also, inadequate sleep can also affect your immune system, and that means there is an increased likelihood that you may fall sick, become injury prone, and even have mild to severe amnesia.
Nobody is above the repercussions of inadequate sleep, not even the best fitness coach or trainer. In as much as you are a fitness coach and you are taking care of your clients, it is even more important you focus on your health as well so you can give your best every time.
This guide is created explicitly for fitness pros, strength coaches, and trainers, in a bid to assist them with their sleep challenges. Below are some of the reasons why fitness pros and coaches don’t do so well with sleep
• Too much coffee and occasional booze
Fitness trainers are often one of the busiest set of persons one could find. In order for them to get through their busy schedule, they often depend on caffeine and occasional booze to keep them awake all day.
Everybody knows caffeine and sleep don’t work together, and in as much as it keeps you active all through the day, t can deprive you of sleep not just for a night alone but as high as 3 to 7 nights depending on your body system.
Limit your caffeine intake, and if you need a pick me up, you can head outside and get some fresh air and sunlight.
• Crazy working hours
Several fitness trainers have crazy working schedules that see them work from as early as 4 am in the morning to as late as 10 pm in the night. Most trainers would say time is money, hence why they need to ramp up the extra work ours. But then again, it isn’t worth it if all the money you make, you end up spending it to treat yourself.
A simple solution will be to utilize the free time you usually get in the midafternoon to sleep. This time, clients don’t often come around for their training, you can pick up a quiet spot or a sleeping room and take a nap. Do this continuously, and your body will adapt to it.
• The superman feeling
Well, you think you are superman, so you can go all the distance by not sleeping adequately, well spoiler alert you are not.
Given the nature of the job you do and the amount of energy you utilize, you can’t carry out your daily routine on just a 4-hour a night sleep. You would only compound problems for your body in no so distant time.
It is recommended that you sleep a minimum of 8 hours every night (or close to that number) for you to function effectively and still maintain optimal health.
For you to be your best you need adequate sleep, even Superman gets to sleep adequately despite his busy schedule saving the world.
Rigorous exercise regime and calorie deficit are two procedures that get thrown around a lot whenever Fat-loss is mentioned. They’ve been used by so many, people, and Fat loss coaches that it would seem that they are the only Fat loss principles ever known to man. Although both have their own roles to play in bodily transformation, they are not the only principles one can use to meet their weight loss targets.
A lot of factors play a specific role in helping you achieve your weight loss targets. Yes, calorie deficit and a rigorous exercise plan carried out continuously can have some telling results, but there are some fat loss principles, persons blatantly ignore, and guess what, these principles no one wants to tell you about, achieve more results and show a progressive change than you could imagine. Let’s take a look at some of these principles;
Learn how to cook
What most persons don’t know is that Homemade meals and healthy meals play a prominent role in any fat loss or body transformation programs. However, in order to get the benefits out of these meals, you need to know how to cook them in the first place. In learning how to cook, nobody is saying you have to become a master chef, no far from that, the idea is for you to know the fundamentals of cooking, and see the beauty in it, and chances are you will not be lured by those fast food cravings.
Relax and don’t pressure yourself
Female weight loss and general body transformation pressure usually come with its own demands. There is the strong desire to make swift progress, shed those extra body fats and look your best, but you don’t need to pressurize yourself unnecessarily. You don’t have to feel bad if you do not see the results you wish to see, if you put so much pressure on yourself, chances are you won’t even succeed in your weight loss pursuit.
Get your hands dirty and do the work
There is the work part that comes with weight loss that most people are scared of and some people just run from it. It is no wonder most folks are always searching the Internet looking for a quick fix weight loss program, or the next big supplement that makes you lose 2lbs in 5 minutes. All of those won’t work if you don’t put yourself in the position to work and give everything you’ve got.
Calorie deficit and Rigorous exercise plans are often passed around as the only weight loss principles, but although both are good at what they do, they are not the only weight loss principles in the world. Actually, there are fat loss principles no one wants to tell you about, and you didn’t know to exist. We’ve identified a couple of these principles, and they are sure to give you your expected weight loss results. Join menstrong.com today to get access to a complete meal plan and workout training system to help you with your fat loss goals. See you inside!
TJ is back with a new motivation video to get you hyped up for your workout. You ready to get ripped? Check us out at menstrong.com and join TJ programs GET RIPPED. Follow us on instagram.com/menstrongfit
Music by: Shaqisdope – “REVENGE”
“BE THE MAN, BE MENSTRONG!”
In today’s world, results have everything to do with the systems in place more than the goals themselves. Humans are always taught, setting goals, put on an iwontlose attitude and make goal setting our number one priority, but many forget without the systems in place, no goal will ever come to fruition. See it this way, Goals have to do with results and targets, and systems are the processes that bring about those results, and objectives.
In the path to success, placing all your focus on your goals can have its hiccups along the way, a more viable alternative will be to focus on the system in place to see you achieve your desired results. Let’s put it this way, instead focusing on losing 10lbs before Christmas; you focus on your eating habits, exercise regime, and a healthy lifestyle. You see, goals can only point you in the direction of where to go, but systems are the tools you use to attain success. Goals or goal setting has a couple of generalized problems associated with it, unlike systems that have a more acceptable approach. Here are some of the problems with goals;
Actualizing a goal is just a temporary change
For every goal set, it is aimed at achieving a momentary result. Like take for example, you want to clean up your room this Saturday, and guess what, you are able to accomplish that by the end of the day, but less than a week later, the room is all messy again, and you set out to make another goal, after another goal every week to clean your room. Setting a goal to achieve a form of a result like cleaning your room, doesn’t solve the problem, because you are only focusing on the results which are temporary. On the other hand, a change in the system, such as tidying your room up every morning before you leave the house, can lead to more permanent results.
Goals are short-term sighted
Goals are more inclined to provide you with short-term success and results. Ideally, in life, you want your success to be on a long-term basis. Many people often set goals, and as soon as they actualize it, they revert to type and start all over again. However, the system is more focused on your long-term success, and all-around continuous improvement, and not just a one-off phenomenon.
In the pursuit of success, implementing the right success strategy can make you either a one-time wonder or a continuous achiever. Rather than, focus on goals, place emphasis on the system and you will achieve a whole lot more than your goals.
Big mike the face of Menstrong and iwontlose here to give you some motivation. How far have you come this year? still have a chance to go further or to even start. So join us at Menstrong.com and let’s get this work going! See you inside.
If you always feel like 24 hours aren’t enough for a day, you aren’t alone. While you can’t exactly have a longer day, there are ways you can use your time better. Read on to find the best 4 tips for squeezing the most out of your day:
1. Set goals, write them down
A short-term or a long-term goal can give you purpose. So, you will be more motivated to contribute to the accomplishment of your goals every day. Clear goals will help you design your day better and you will be highly productive if you know that you have a deadline.
Make sure that you set achievable, realistic goals though.
2. Have a routine
Wonder why your body needs 6-8 hours of a sleep every day? It’s the routine. This is how your body works. Set a routine for you but you don’t have to super-strict so leave yourself enough room for spontaneity. But have a routine to ensure that you don’t waste time doing irrelevant things.
Set a specific routine to go through your emails, connect with clients, devote time to your employees or your team, walk your dog. Most of all, don’t forget to prioritize your personal connections like your family. Always have a specific meal of the day with them and keep the communication open. Menstrong.com provides an easy to follow routine for all your fitness and nutrition needs.
3. Accept responsibility
Hold yourself accountable instead of finding factors and issues to blame. Understand that you are in control of your time and that you can’t procrastinate. Keep your motivation up by prioritizing deadlines and your reliability. Peers and clients will rely on your more once you earn the accountable and reliable reputation.
4. Get rid of the bad habits
Believe it or not, binge-watching, scrolling a bottomless feed on facebook, or engaging or arguing with a troll on social media is an utter waste of time.
If you are oversleeping, it’s a bad habit of keeping you from using your time better. So, make a list of all the bad habits you think you have and prioritize getting rid of them.
Going out with your friends or on dates all the time on weekends is not as important as meeting deadlines and retaining clients. Take your time to relax but focus on mindful ways of relaxing to ensure that your motivation levels stay up.
Making all these changes in one go will be hard to adopt these tips one by one and make small changes. Ensure that you prioritize your daily routine and stick to it since it’s a short-term goal. Also, don’t be too hard on yourself while setting long-term goals. Identify what’s keeping you from achieving your goals and use a proactive approach to reach them.
What’s up world!? hope everyone’s training is going well. We decided to record this quick video to give you guys some key principles on how to build muscles based on science. So let’s recap!
Nutrition is everything! Consuming the right amount of carbs and protein is key and of course, menstrong.com has you covered so check us out at menstrong.com for details. Principle 2 is time under tension. This principle is all about how much time is used during the lifting and return phase. The tempo is key to building muscle and you always need to ensure you’re not simply blasting through reps but instead you’re staying in the work phase of the exercise to help maximize muscle growth. Principle 3 is volume training and this consists of the overall amount of sets and reps to really tear the muscles so it can grow when you rest. These principles are integrated into both the GET BIF AND GET RIPPED PROGRAMS in menstrong.com so head over there now and join BigMike and TJ! Let’s work!
Muscle growth is the key to getting lean – period!
Today we are going to discuss the secret strategy to lean muscle gain.
Time Under Tension:
Time under tension (TUT) is a researched training principle that incorporates longer contractions when lifting weights that maximize muscle break down. Remember, to build muscle you must first strategically break down the muscle. Afterward, you must provide the proteins, nutrients, and recovery for the muscle to develop. With TUT you are essentially working the muscle twice as hard, and this is how it’s performed:
Research shows that slowing down the eccentric (lengthening) phase of each repetition creates more stress on the muscle, which equates to more muscle breakdown when compared to a quicker conventional repetition. It’s all about making the muscles work harder. With TUT you are prolonging the lengthening (eccentric) phase of contraction. Which means you are prolonging muscle breakdown.
In every repetition, you have a concentric (shortening) and an eccentric phase. For example, on a squat, on the lowering phase you are stretching your glutes (eccentric), and on the return to standing phase you are shortening (concentric) the glutes. Shoulder press example: When pushing the weight up, you are shortening the muscle (which should take 1 second), and on the lowering phase you are stretching your shoulder muscles (eccentric), which should take 4 seconds.
The 4-second count eccentrics should be used in combination with a 1-second pause at the bottom and a 1-second concentric contraction. Therefore, a 4 second eccentric with a 1-second pause at the bottom/top end of each repetition followed by a 1-second concentric contraction x 10 reps mean each working set should be roughly 1 minute in length.
When compared with a conventional set, TUT sets are approximately twice as long which means twice the muscle break down. Try incorporating TUT sets into your next workout for a real shock!
This training strategy is implemented in both the GET RIPPED AND GET BIG Programs in Menstrong.com Check our programs to get gainzzz!
Guys who workout usually have workout goals that are aesthetically based. Today we discuss 3 REAL workout goals all guys should be thinking of!
The gender differences in physical activity participation are enormous. Though the participation is higher in males, a whopping 87% of the male population still does not pursue physical activity daily. This poses a great risk of obesity and the related ailments.
These three fitness goals should be on your list whether you are a newbie or oldie to the world of physical fitness.
Cardio aims to improve health by strengthening the cardiac muscles. Regular cardio improves heart and pulmonary health, increases stamina and HDL levels and decreases LDL levels. Consider joining Menstrong.com to gain access to well planned out workout training system!
- Jumping Rope at a moderate pace burns 10-15 calories every minute. With low financial investment and higher control, it improves agility and bone density.
- Planks burn stomach fat and strengthen your shoulders and back.
Here is a workout video that you can follow:
Strengthening Back Muscle
31% of men are prone to lower back pain which hinders their ability to conduct day-to-day activities. Prolonged back pain from stress and physical strain can lead to inflammatory conditions such as arthritis, osteoarthritis, and spondylitis. People frequently undermine the lower back while they continue to work on their upper back. This 25-minute video will help you strengthen your lower back and give you a list of do’s and don’ts for taking the first step.
The prevalence of hypertension in men in 2010 is 31.65 per 100,000 worldwide. The results were published as per a literature review of epidemiology studies conducted between 1990-2010. WHO recommends a moderate aerobic activity of 150 minutes per week or 75 high-intensity work out for adults. Following are some exercises available at the disposal:
- Jogging or brisk walking, a moderate activity that sets the tone for increasing endurance will definitely help you in embracing a full-fledged exercise schedule
- Swimming combats overheating and is easy on the joints. It improves circulation which, in turn, curbs high blood pressure.
- Active sports such as tennis, badminton or basketball strengthens the heart over time. However, existing hypertension patients must seek medical attention and regular monitoring while pursuing active sports.
Fitness comprises of both mental and physical aspects. You will witness the change for yourself in you as you progress on your journey. Start your journey today at Menstrong.com