One of the most important pieces of workout equipment that is often overlooked is the back brace. You often see them being worn when it comes time for heavy squats or deadlifts, but continuous wear is beneficial. It supports the back and spine when picking up weights from the lower racks and floor. You can't take for granted that your back will always be loose and cooperative. It is involved in basically every movement whether it's push or pull. One thing that will blow an entire workout week is a tweeked lat or rear delt. Ruin your sleep and your day. So, when you transition over to what you know as the "big boy" weights, invest in a belt and save your back from some trouble.
We've been hearing this for years, don't eat after 8pm or your body will turn it into fat. No matter what time you've heard, it's bullshit. There are countless studies done on various animals in labs all over the world, but it's all nonsense. it's just not how the body works. Your body has a digestive system. This system never stops. Well, while you're alive and well it never stops. The digestive system is constantly breaking down the food you eat and transporting it throughout your body. Ever had to drop a deuce first thing in the morning? Exactly. That waste is the remains of the food you ate and your body processed while you were asleep.
Now that we've cleared that up, let's talk about why eating late at night is thought to cause weight gain, although it doesn't have to:
The first thing we need to realize is that it's not as much when you eat as it is what you eat. When it's late at night, people tent to grab the first thing that can stop a rumbling stomach. Often times, those quick & convenient foods aren't the most healthy choices you could make. Be aware that if weight loss and health are your goals, your diet needs to reflect that. Even at 1am.
Hunger has a way of taking over our minds. When you wake up to a growling stomach, you want to fill it and get back to that dream about J. Lo and Nia Long fighting in a pool of Jell-O to see who gets you for the evening. We all know that sleep after a great meal makes for the best dreams. Sometimes this can lead to over-eating. Even if you eat healthier snacks, eating too much of them can be detrimental to your fitness goals. Try to keep portion control in mind for all meals.
I have read legit studies from legit professionals saying that your body's internal clock recognizes the time of day & begins to slow down its metabolic processes. DUH! It's no secret that it takes less energy to sleep than it does to function during the day. However that does NOT mean that digestion isn't occurring. To burn calories, work must be done. The act of digestion itself actually burns a few. If you feed your body on a regular basis, your metabolism will speed up and process foods quicker. This is why athletes can eat 6 meals per day while competing and often times blow up in weight once they stop. If your body knows food is coming and will be burned, it will process it quickly to make room for more. The time of day you eat isn't as important as the rate at which you burn it off.
The last thing really irritates me. People actually think that they can lost weight by not eating after a certain time! You're missing the entire point of fitness. It's a lifestyle! It involves diet as well as exercise. Neither can produce the best you alone. If you choose not to eat after a certain time, cool. It's your choice, but don't do it because you think it will make pounds just magically fall off. You need much more than that. Take the time to develop a plan that you can actually stick to and will put you on the track to achieving your goals.
Looking for something new to change up that chest workout? OF COURSE YOU ARE!!!
Need a new challenge? HELL YEAH YOU DO!!!
Do chicks love a man with nice chest? DUH!!!
Say no more my friend!
Today's challenge is an exercise that almost everyone does, but most people never step up the intensity when they do it.
10x10! That's right, ten sets of ten reps! Pick a weight that's always going to be a challenge. I guarantee by set ten you will be FEELING IT! Do this exercise first so your muscles wont be fatigued by the preceding exercises and you can get more out of it! Try it and let us know your numbers next week, I'm warning you-you might end up doing a lot less than expected when set ten comes around!