We Found Out That Autoregulating Exercises May Be A Key To New Gains
First this week, I reviewed a manuscript, which was actually authored by a few of my colleagues from graduate school at The University Of Tampa.
Autoregulation is a technique that allows you to adjust the intensity that you're training at, based on how you feel and by your performance. While it might seem confusing, being able to adjust how much weight you use for a given rep range is important. Some days, you just don't have it in you to squat 95% of your 1 RM. By using autoregulation, you don't have to.
However, this research was the first to test out this method, except with specific exercises. Essentially, sure you can manipulate intensity, but what if you just don't want to squat? With this method of autoregulation, opting for a leg press instead, might actually be more beneficial for you as an individual.
Which really, that's what this is about. Catering to individuals and individual needs on a day to day basis.
I suggest reading more about this and understanding how autoregulation can optimize your training each and every day, regardless of how you feel.
We Learned Spot Reducing May Be Possible
In our second article, I reviewed a recent paper that actually evaluated the possibility of spot reducing body fat. Pretty cool stuff. Spot reduction has long been thought to be mythology. God forbid you can drop body fat, let alone pick where it comes from.
Despite my skepticism, the protocol they used actually is one that I've used myself, quite often in fact. The idea goes like this: You resistance train specific body parts. Theoretically, this should allow for lipolysis or the release of fatty acids from those tissue areas. Afterwards, the subjects then completed some steady state cardio, which has been shown to be optimal for metabolizing fatty acids.
Essentially, you resistance train, release fatty acids into circulation. Then, you complete some cardio to metabolize those recently released fatty acids and voila, you're potentially spot reducing.
While these findings are very interesting and surprisingly exciting, it's best to take this information with a grain of salt, understanding that these findings may not be indicative of the truth. Consider clicking the image above to learn more about the technique used and my own thoughts on the matter.
We Answered More Burning Questions
In this week's Q&A, I tackled some questions about transitioning out of a calorie restrictive diet. Further, I dove into transitioning out of Keto-based macros as well.
One of the biggest issues with dieting is that most people gain all their weight back. Around 90% of people, gain all their weight back and then some, to be more precise. Essentially, this comes at the hand of drastic calorie restriction for some time, followed by an immediate increase of calories once the "diet is over."
While I don't suggest doing a slow reverse diet, I do suggest having an incremental increase of calories over the course of a few weeks. By doing so, you'll get out of a deficit but also won't consume so many calories at once, that you end up overweight or fat.
Additionally, transitioning out of a keto-based diet (very high fat, very low carbohydrate) it's not advised to immediately introduce all of your carbs back overnight. In addition to the terrible gastric distress you'd probably experience, your body might have difficulty appropriately metabolizing and storing all of that glucose, leading to accidnetal fat accumulation. Theoretical, but at least logically sound. If you're dieting or planning to diet, consider clicking the image to learn your next steps once the "dieting phase" ends.
I Re-Opened The Free Training Contest
Moving forward, I'm planning on offering free training every month. Last month, we had two people sign up and one of them is actually a full time client now.
All you have to do is enter your email and then fill out a consultation form. If you're chosen, I'll contact you and get started on your free plan. But don't worry, if you aren't chosen, you'll still win. I give everyone that enters exclusive discounts on training should you decide you want training advice.
What's In Store
This week, we'll have another round of 3 articles. In addition, I've also begun work on an extensive bodybuilding type program that will accommodate beginners to intermediates with the goal of improving muscle definition, size and strength. I'm planning on having it be anywhere from 24 to 48 weeks and will surely be one of the best training programs you can get your hands on.
Lastly, I'm in the works of creating an option for short term, one time purchases of personalized training programs for the duration of your choosing. If that's something that interests you, please let me know.
Until next week, thanks for stopping by and supporting me. You have no idea how much it means to me.