By Eirik Garnas
It’s well established that exercise is important in the prevention of obesity, type-2 diabetes, and other disorders characterized by metabolic disturbances. Also, since people who are overweight on average are less active than lean people, it’s often assumed that the relationship between physical activity levels and body mass index goes in one direction, in the sense that inactivity leads to weight gain. Lack of self-control and “mental weakness” are often considered the primary reasons people have trouble getting off the couch and into the gym, and the general belief is that folks with excess body fat are less active simply because they lack the willpower and discipline to start exercising. But what if it’s not that easy? Correlation doesn’t imply causation, and although a sedentary lifestyle obviously can contribute to metabolic deregulation and weight gain, it’s becoming increasingly clear that it also works the other way around; that weight gain can make you tired and sedentary. read more
Everyone who’s been lifting weights for some time have inevitably heard – and most likely bought into – a lot of the gym talk and magazine wisdom surrounding training and diet. Besides learning that eating every other hour and completely destroying each muscle group once a week is the optimal way to go for muscle growth, new strength trainees usually hear about the “anabolic window” that opens up after a workout and the boost in protein synthesis and muscle growth that occur if you consume fast-absorbable protein directly after your last set. It doesn’t matter whether you’re hungry or not, just getting it down is the priority. While some trainees cling on to these notions for their entire lifting career, those who start reading research and evidence-based information quickly learn that a lot of the general beliefs about training and nutrition are either inaccurate or outright harmful. But, while a lot of the myths in the fitness community are quickly dismissed by these smart lifters, the majority still hold onto their post-workout protein shake. Getting enough protein into your body is clearly essential if you want to maximize muscle growth and strength gains, but does it really make a difference whether you get some of these essential building blocks into your body directly after training or not? read more
Today I have a very exciting story to share! When Kristen, a Get Glutes member since day one, recently showed the forum her updated pics, my jaw dropped. I was blown away by her progress. I immediately asked her to write a guest blog for me so she could share her experiences and detail her journey. Kristen’s mental transformation has mirrored her physical transformation. I’m sure that many of my readers are frustrated with their lack of progress. So was Kristen. But she persisted and prevailed, and she learned to train smart, not just hard. So don’t give up! And Kristen, I’m damn proud of you! read more
Today’s article is a guest blog by Rob Panariello. HERE is an interview with Rob from 3 years ago in case you’d like to learn more about his background.
Robert A. Panariello MS, PT, ATC, CSCS
Professional Physical Therapy
Professional Athletic Performance Center
New York, New York
Overhead weight room exercises such as presses and jerks have gained increasing popularity in recent years. When appropriately prescribed and programed, the performances of these overhead exercises are of great benefit to athletes of various sports of participation. This dialog will provide the reader with some considerations when prescribing overhead weight room exercises.
Why perform overhead weight training exercises?
The daily activities of life as well as the requirements of athletic performance, necessitate the ability to repetitively perform overhead effectively. A painter, an electrician, a construction worker, a basketball, volleyball, tennis, track and field or throwing athlete, are examples of individuals who are required to perform overhead optimally and repeatedly over time. read more