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We Learned How Resistance Training Affects Sleep
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To start the week, we revisited an old study and reviewed it once more to ensure we were on the right track.
In this study, researchers had subject resistance train at either 7 AM, 1 PM or 7 PM and then observed how this affected sleep variables such as sleep latency or how long it takes to actually fall asleep after you initially try, how many times awoken through the night and finally how long you stay awake after waking in the night.
Overall, resistance training was beneficial, but as it turns out, the time of day that you do resistance training may actually have differing effects, with one time frame being optimized for reducing sleep latency, while others may reduce the time it takes you to fall asleep.
If you have difficulty sleeping or believe that your sleep stands to improve, you may want to see how the time of day that you lift, affects your sleep ability and quality.
We Learned About Optimal Protein Dosages
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In our second research review, we tackled a recently released paper that addressed optimal protein intakes. The amount of protein that you should be consuming on a daily basis is an argument that has been raging for years, potentially even decades.
In this study, researchers had subjects resistance train in ways that would produce damage. They then had subjects consume around 1.8 grams/kg (.8 grams per lb.) or a high amount of 2.9g/kg (1.3 g/lb) and observed their objective and subjective ability to recover.
The results? There wasn't a large or significant difference between the two groups, but as you'll see when you read, this is far from definitive. With strong tendencies of high protein intakes being optimal, the time frame of this study is arguably its biggest limiting factor.
If you're interested in what the science has to say about protein intake, you won't want to miss this.
We Answered Some Important Questions
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In a rehashing of an old tradition, we returned to answering some reddit/r/fitness questions.
With this segment, I search through reddit and find good questions that I believe many people have and then answer them as if it were my own client asking the question. I personally find these to be quite useful, not only for others but also for me to decide on definitive answers to commonly asked questions.
This week, we tackled the following questions (full questions are in the article):
All that and more in our latest exercise and nutrition question and answer.
Training Program In The Works
Right now, I'm in the process of building a training program that people can purchase for a reasonable price. This plan is tentatively around 24 weeks (25-27 with deload weeks) and has a focus of building muscle and definition and can be used by beginners or advanced trainees.
I really think people are going to love it.
If you're interested in this sort of thing, regardless of your training style, please consider clicking the button below to fill out a brief survey. It's four questions and will literally take you less than 1 minute. I've done this to ensure that the programs I build are in line with what you, the reader, actually wants. Your participation is greatly appreciated and if you decide to fill out the questionnaire, you'll be provided with a 25% discount once the product drops!
Additionally, I'm in the process of working on two additional sections of the website. One will be membership based, somewhere between $5-10 per month, providing training and guidance, while the other will provide personalized training programs. These programs will essentially be the same as normal online training, but much cheaper.
I truly think these are going to be great options for just about anyone and I'm excited for you all to see them.
Keep in mind, if you ever require guidance, but have concerns, please reach out. I'd love to work with you in any capacity I can.