Critical Decisions On Your Schedule To Gain Muscle And Lose Fat

Every time someone asks me to help them with their fitness goals I have to start at the same point, making them understand how this works, and grounding them just a little. In my experience, people generally have two “fantasies” in their minds. They think they can make a radical change in 3 months and they think they can gain weight and lose fat at the same time.

But it’s not all that black or white; you can get results in 3 months, but you are not going to go from 50 pounds overweight to a fitness supermodel in that time. You can also try gaining weight and losing fat at the same time, but it’s not the best thing to do and you may not reach your goal!

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High Intensity Interval Training – Get Rid of Fat Real Quick

HIIT – which stands for high intensity interval training – is a method of training that is the opposite of steady-pace cardio. It’s far more physically demanding (hence high intensity) and lasts a lot less time. It consists of a series of intervals alternating highly intense activities with periods of rest or less intense activities. I discovered HIIT through a friend a few years ago, and since then I have never gone back to the classic steady-pace cardio workouts.

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Can Sports Massage Improve Your Fitness Level?

As I underwent several months of physical therapy for running injuries at the back end of last year, one of the techniques I benefitted the most from was sports massage. Of course, other treatments were prescribed too, but my problems were not necessarily associated with recent injury. For me, it was the amount of scar tissue from lots of past minor injuries that caused the problems. The best road to recovery was to get ‘hands on’ and work the adhesions away, and smooth out those muscle fibers. A good rub-down might just be what we should all aim for to keep ourselves on the road!

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Stretching For Runners – How To Stretch Leg Muscles Before And After Running

One of the most polarising debates in the world of running – apart from whether to change running form or stick with heel-striking – is when you should do your stretching. The old guard say you should always warm up and stretch before your run and then again more thoroughly afterwards. A new school of thought has appeared in recent years, which maintains that stretching is exclusively for after running, but that more dynamic, functional stretches should be done prior to hitting the trail. The arguments seem mainly to focus on performance rather than injury, but I am now of the mindset that a pre-run stretching session is important.

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Why Physio Room Treatment Is Essential For Running Injuries

Once you get past the initial muscular aches and pains when you first start a running program, it is all too easy for running to be become an essential and almost addictive part of your life. Combine that with the rush when you first get involved in organized races, and it is all too easy to want to squeeze just one more session out of yourself. Or to just push through that extra mile in training to see how far you can go. All very reasonable, you may think. And it is also very common, seeing runners push their limits without a care in the world. Unfortunately, that is why roughly 50% of all runners get injured at least once every year. I’m as guilty as the next man – or woman. So I have just begun a series of physiotherapy – sometimes called physical therapy – in order to address a couple of running injuries, one in each leg. I cannot help but think if I had caved in sooner and gone to the physio room earlier, I’d have avoided about 18 weeks off.

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