OCTOBER

It’s here! October training starts tomorrow, Sunday, and continues through Sat Oct 29. We will take off a Fri/Sat/Sun this month, probably mid-month. The average American puts on 6-8 pounds during the holidays, in part because they start to eat a little bit more and workout a lot less. Don’t let it happen to you!

PROGRESSIVE OVERLOAD

This term is often misunderstood. It doesn’t mean you should be progressing your workload each workout to get better results; it means that if you’re working out and eating correctly, you WILL get progressively better results. So, it isn’t a precursor, it’s a sign. Obviously, each person is going to hit a limit of how much muscle their body can build considering their own personal makeup and propensity for injury. This is all assuming you aren’t using steroids, which will allow you to build a lot more muscle, but often with great risks.  

The point of the most recent research in the blogpost at the website below is that you can progress with either increasing weight loads or increasing reps, or better yet, both. Apparently, quadriceps are one of the muscle groups that respond better to increasing reps than weight.

 If all of this sounds like a foreign language to you, let me know and I’ll explain it in your next training session 🙂

Recent Blog Posts – The official site of Brad Schoenfeld
Brad Schoenfeld, Ph.D, C.S.C.S., is an internationally renowned fitness expert and widely regarded as one of the leading authorities on body composition training (muscle development and fat loss).www.lookgreatnaked.com

NUTRITION HACKS

There are a few good tips in this article; here’s one of them: 

“Flip” the Ingredients
  • A traditional burrito might be beans, rice, cheese and salsa (or some variation) wrapped in a large tortilla. Instead, order a burrito “bowl” with a tortilla on the side—then forgo the tortilla or take it go.
  • Instead of eating ice cream topped with a spoonful of fruit, eat a bowl of fruit topped with a spoonful of ice cream.
  • Rather than filling a dinner plate with steak and potatoes and a side of spinach, eat a large spinach salad with sliced steak and potato chunks. https://www.ideafit.com/personal-training/nutrition-hacks-based-on-hard-science/?
Nutrition Hacks Based on Hard Science – IDEA Health & Fitness Association
Cassandra Padgett, MS “Cassandra Padgett, MS, is a health educator, ACE-certified health coach, Precision Nutrition Level 1 coach, and contributing author for ACE and IDEA.www.ideafit.com
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