How to Build Strong, Powerful Glutes and Increase Your Explosive Strength, Speed, and Athleticism. If Great Glutes are Your Goal, then You've Come to the Right Place. Master's Degree and Certified Strength and Conditioning Specialist Bret Contreras is Here to Show You the Best Exercises, Techniques, and Methods to Improve Your Physique and Boost Your Performance. Let the Glute Guy Elevate You to a New Level.
The more programs like CrossFit and Insanity gain mainstream traction, the more people seem to use their level of fatigue as a barometer for the quality of a workout. Once you get accustomed to grueling workouts, it’s as though you crave the feeling of fatigue. If you’re not crushed at the end of a workout, you feel like it was a weak session. But, if we’re puking in a bucket or can barely walk, it MUST have been fantastic.
Throw in all the positive reinforcement we get about this –non-stop social media posts about how hard someone’s workout was today, YouTube videos of people trashing themselves, etc. – and it’s hard to avoid this trend.
When looking back at the start of my lifting career about 9 years ago I find that the biggest obstacle was that I didn’t have a basic structure to build my training on. Without a set of principles to guide the way, it’s easy to get lost by changing program every couple of weeks, trying various supplements, and not thinking about the long-term progress. While 9 years is a relatively short time compared to the most experienced lifters and strength coaches, I’ve learned a thing or two from training myself and clients during these years.
Perhaps the most important thing this journey has taught me is that it’s important to be humble in the sense that there is no optimal program or exercise technique that fits everyone. People have different needs depending on anthropometry, goals, mobility, and strength, and just prescribing the same program to everyone is a recipe for disaster. However, I’ve also learned that there are some basic ‘rules’ that set you up for successful training. Regular strength training isn’t only great for building the body and improving general health, but it also teaches the value of hard work and discipline. So, one could argue that progressive resistance training is as much about building the mind in the sense that mental toughness can be transferred into all other aspects of life.
If there’s one thing we’ve learned from the numerous studies investigating the effects of calorie restriction and exercise on weight loss, it’s that people usually creep up towards their original body weight when they start eating to satiety again or ease up on their training regime.
Despite these poor long-term results, the notion that we just have to exercise more and eat less seems so intuitively right and is also so deeply rooted in people’s belief systems that few question its accuracy. Some folks even claim that calories are all that counts and that it really doesn’t matter what you eat as long as you reduce your energy intake.
“To learn about health, one must study health”
- Albert Einstein
There are few topics in the health and fitness community that are as controversial as carbohydrate consumption. While low-carb dieters sometimes claim that a high carbohydrate intake drives insulin resistance, weight gain and obesity, dietitians and proponents of low-fat diets on the other end of the spectrum often say that everyone should get 40-60% of their daily energy from carbohydrate to fuel the body. In this post I’ll take a step back and look at macronutrient intake in an evolutionary perspective and then discuss carbohydrate consumption in the context of overweight and obesity.