what does ‘brace your core’ even mean?
Far too often, coaches and trainers give ambiguous cues and instructions, whether in person or in instructional videos. They quickly move on, overconfident in the clarity with which they just conveyed this information, leaving behind important pieces of many crucial lifts and movements. BRACING/ENGAGING THE CORE is a fundamental technique that plays a vital role in maximizing the benefits of many exercises, particularly major lifts like the deadlift and squat. Let's break it down: What is the Core? Core is a widely-used term that refers to several groups of muscles in the midsection
The Significance of Keeping Your Knees Out During a Squat
The squat is a staple exercise that targets multiple muscle groups, making it a cornerstone of lower body training. However, to reap its full benefits and prevent potential injuries, it's crucial to pay close attention to your knee alignment. Keeping your knees out during a squat is a vital technique that many people overlook, yet it plays a pivotal role in ensuring safety, maximizing performance, and promoting overall lower body strength. In this article, we'll delve into why it's so important to keep your knees out, the common reasons why
what that night out is doing to your workout
Let's talk about letting loose at the end of the week and what that does to your workouts Regular exercise and good nutrition are essential components of a healthy lifestyle. It's normal to enjoy a drink (or several) and a night out at the end of a long week, but it's important to understand how alcohol and disrupted rest can affect workout nutrition. First, It kills your hydration, which is essential to the recovery process. Alcohol is a diuretic - it can increase urine output and lead to dehydration. This can particularly affect
Fix your Fundamentals: Essential Lifts 101 – The Deadlift
You step up to a barbell, lower yourself, and grip the bar. You lift until you're standing tall with it. That image of a person standing tall at the top of a deadlift, holding that loaded bar, muscles flexed and bulging from head to toe, conveys power and pure, raw strength. Known as the king of exercises for its intense total-body work, the deadlift is the quintessential full body movement, lighting up your entire lower body, lower back, upper back, shoulders, biceps, and core, and an array of smaller muscles. What exactly
Fueling Your Fitness Journey: Workout Nutrition for a Lean and Toned Physique
Embarking on a journey to achieve a lean and toned physique requires dedication, hard work, and a well-rounded approach that encompasses both exercise and nutrition. While regular workouts are crucial for shaping your body, optimizing your nutrition is equally important to fuel your workouts, promote muscle growth, and aid in recovery. In this article, we will explore the key principles of workout nutrition tailored specifically for individuals aiming to get lean and toned. Pre-Workout Nutrition Eating the right foods before your workout is essential for maximizing energy levels and enhancing performance. Consider these
nutrition checklist for muscle growth
If you're looking to build muscle, a proper nutrition plan is crucial. Here is a thorough nutrition checklist for muscle growth: Adequate calorie intake: In order to build muscle, you need to be consuming more calories than your body burns each day. A caloric surplus of 250-500 calories per day is recommended. Sufficient protein intake: Protein is essential for muscle growth and repair. Aim for 1-1.5 grams of protein per pound of body weight per day. Good sources of protein include lean meats, poultry, fish, eggs, dairy, and plant-based sources like legumes,
what is a ‘neutral spine’ and how do I keep it?
The Importance of a Neutral Spine in Exercise and How to Maintain It Maintaining a neutral spine during exercise is a fundamental aspect of proper form and technique. Whether you're lifting weights, performing bodyweight exercises, or engaging in any physical activity, keeping your spine in a neutral position is crucial for both safety and effectiveness. A neutral spine refers to the natural alignment of the three natural curves of the spine: the cervical (neck), thoracic (upper back), and lumbar (lower back) regions. Here's why it's important and how you can ensure
vegan and jacked: essential ways to build muscle on a plant based diet
Building muscle and strength on a vegan diet is entirely possible by following a well-planned approach that ensures you consume adequate protein, essential nutrients, and maintain a proper training regimen. Here are 10 essential ways to achieve your muscle-building goals while adhering to a vegan lifestyle: Plan your protein intake: Ensure you consume a sufficient amount of high-quality plant-based protein sources such as legumes (e.g., lentils, chickpeas), tofu, tempeh, seitan, edamame, quinoa, and hemp seeds. Aim for around 1.6-2.2 grams of protein per kilogram of body weight per day. Incorporate a variety
Supplement Rundown: should you take amino acid supplements
Amino acid supplements make up one of the largest and most commonly used categories of workout supplements, so let's get straight to the point - what are they for and do you need them? What are Amino Acids? You've probably heard it said that protein is the building block of muscle. Well, amino acids are the building blocks of protein. After an intense workout, the protein in your body gets to work rebuilding your muscles better and stronger. Those proteins While a balanced diet can provide most of the necessary amino acids, there
learn what good fat is and how to purge your diet of the other kind
Your diet, in a nutshell (more on those later), can be broken down into the three macronutrients: protein, carbohydrates, and fat. Each of those fuels your body in different ways, and how you balance them out will go a long way towards how your body looks and runs. Boiled down to the basics, protein is what builds your muscle, carbohydrates are your body's preferred energy source, and fats absorb vitamins into the body and keep your metabolism running properly. In common usage, fat has become merely an epithet, and something to avoid
Mindset Makeover: Cultivating a Positive Attitude for Fitness Success in NYC
In the fast-paced and dynamic landscape of New York City, achieving fitness goals isn't just about physical prowess—it's equally dependent on cultivating a positive mindset. The city's energy demands mental resilience, determination, and a can-do attitude to conquer both personal and professional challenges. Embracing a positive mindset can be the game-changing factor that propels you toward your fitness goals amidst NYC's vibrant tempo. The Power of a Positive Mindset A positive mindset is a mental tool that can reshape your entire fitness journey. It goes beyond wishful thinking—it's about adopting a proactive
To progress, make sure you progress!
Embarking on a fitness journey requires dedication, consistency, and a strategic approach. One key principle that stands at the core of effective training is progressive overload. Simply put, to progress, you must progress, even if the increases are small. This fundamental concept is the cornerstone of building strength, endurance, and achieving lasting fitness success. Understanding Progressive Overload: Progressive overload is the gradual increase of stress placed on the body during exercise over time. This stress can come in various forms, such as lifting heavier weights, performing more repetitions, or extending workout duration.