The stereotype of a typical college student’s diet is pretty grim. Ramen and fast food. Keggers and 2 a.m. pizza. All-nighters fueled by Red Bull and Cool Ranch Doritos®. Mostly tragic dining hall food.
As with most stereotypes, this isn’t an accurate characterization. Oh, there’s plenty of pizza and energy drinks, but college isn’t really the health wasteland it’s made out to be. Many students eat normal meals at normal hours more often than not. They make at least some attempt to choose healthy fare. Dining halls try to present a variety of nutritious options—by conventional standards, not Primal ones, of course, but they do try.
This is to say, it’s entirely possible to eat healthy in college. Granted, we might want to adjust our standards for what “healthy” looks like in this context (occasional all-nighters are better than frequent all-nighters). And even then, it’s not always easy. Kids who live on campus are limited to what they can prepare in cramped dorm rooms and forage from campus dining services. Time is often at a premium. Grocery bills add up, and getting to the grocery store isn’t always easy. Many students simply aren’t prepared for the responsibility of procuring and preparing their own food.
The purpose of today’s post is to share some tips for how to eat healthy in college dining halls or on a budget. Use these ideas as inspiration, but know that you, dear student, don’t have to follow them to a tee to be healthy. We’re not trying to turn you into social pariahs who are unable to enjoy the occasional late-night drive-thru run with friends or movie night with piles of candy and popcorn.
You have youth on your side, so you can probably get away with more excursions than we older folks. Still, good nutrition is vitally important. Your body and brain are still developing, and the rigors of college mean you’re frequently low on sleep and high on stress. Nutrient-dense, satisfying food is one of the ways you can support yourself and, to some degree, offset (or at least not add to) the stressors you can’t control.
How to Make Healthier Food Choices in College
1. Get to know your surroundings.
Finding the best food options at the best prices means shopping around.
Explore the dining hall options. Even if you plan to eat mostly on campus using a meal plan, large universities often have multiple dining halls and minimarts for students. You might discover that the dining hall across campus has far superior breakfast options, but you prefer to stick closer to your dorm for dinner.
Check out the local grocery stores, delis, and markets. See which ones have the best prices. Sign up for club cards and coupon apps. If you’re not thrilled by the offerings, consider ordering periodically from places like Thrive Market or Amazon. Perhaps your roommate or other students on your floor will want to go in on orders together.
Scope out restaurants within walking or biking distance.
Look for farmer’s markets on or near campus. This is one of the best ways to get fresh fruits and vegetables at good prices.
2. Stock your dorm room.
Create a mini-kitchen in your dorm room with a few essential tools to prepare quick meals and snacks. This could include:
Mini-fridge with freezer
Small blender, like a Magic Bullet or Ninja Personal Blender
Microwave
One-cup coffee maker
Basic cooking implements (cutting board, knife)
Plate, bowl, utensils
This simple, compact set-up lets you make all sorts of meals that require little or no cooking—salads, smoothies, soup, protein oatmeal, and more. Many dorms also have shared kitchen spaces. Look to see what kind of appliances and tools they provide and whether there is a refrigerator/freezer you can use.
Keep a selection of groceries on hand that you can turn into a quick breakfast on the go (smoothie bowl, microwave egg bites) or to snack on between classes (trail mix, apple with peanut butter and a cheese stick). Here’s a basic shopping list to get you started:
I still think about the fabulous salad bar in my university’s dining hall where a chef would assemble a killer big-ass salad per student’s exact specifications. The dining hall also had good hot food options, fresh fruit, and, of course, pizza, french fries, giant dispensers of sugary cereal, and Chik Fil-A.
There are always options. Pick the ones that serve you best… most of the time, anyway.
4. Build meals around protein and produce.
When it’s time to eat, think protein and produce first. Try to get a decent serving of protein and at least one vegetable or fruit at every meal. This rule of thumb will help you put together meals that have the nutrients you need.
5. Make time for proper meals.
College life gets hectic, but try to minimize the number of meals you eat while running from one class to the next. Don’t skip breakfast, only to end up famished and grabbing something out of the vending machine at 11 a.m. Eat dinner before sitting down to cram for tomorrow’s exam. Eating in a relaxed, unharried state improves digestion, and keeping regular-ish meal times helps your circadian rhythm.
Speaking of your circadian rhythm, eating too late—and certainly eating in the middle of the night—really messes with your internal clock. The occasional late-night meal probably isn’t a big deal, but it really shouldn’t become an every weekend thing.
6. Eat fish once in a while.
It’s easy to get by on hamburgers, lunchmeat, and chicken fingers, but you need fish for those essential omega-3s. It doesn’t have to be fresh fish. Canned fish—tuna, sardines, salmon, cod livers—are fantastic and easy to keep in your dorm room.
7. Make simple swaps.
Don’t overcomplicate it. Ask for a lettuce wrap instead of a bun. Get grilled chicken fingers instead of fried. Get a side salad instead of tater tots. Opt for a burrito bowl instead of the plate of nachos. Not every time necessarily, but look for obvious chances to make a healthier choice, and take them.
8. Watch the alcohol intake. Coffee too.
This one needs no explanation. Consider the budgetary benefits, as well.
9. Control what you can; don’t worry about the rest.
Eating in the dining halls means ceding some control over ingredients and options. You’re probably not going to be able to avoid seed oils, for example. While not ideal, this isn’t something to stress about. Use avocado oil, olive oil, and butter or ghee when cooking for yourself. Big props if you don’t mind schlepping a bottle of avocado oil salad dressing to the dining hall. But as long as you’re doing the best you can with what’s available, this is a “don’t let perfect be the enemy of good” situation.
The goal isn’t to be a perfect Primal eater, and we definitely don’t want food to be a source of anxiety and misery. What you eat plays a huge role in how you feel, though. Therefore, it behooves you to pay attention to how you’re nourishing your body and to make self-supporting choices more often than not. Instead of thinking about what you “can’t” or “shouldn’t” eat, seek out foods that will help you feel physically well, mentally sharp, and energetic.
Sometimes, the self-supportive choice will be to embrace the social experience of going to the all-you-can-eat buffet with your dorm buddies at 11 p.m. If you do that a few times a week, week in and week out, you’ll feel like hot garbage after a while. Remember the 80/20 principle: strive to make healthier choices most of the time, recognizing that college life is messy and fun and sometimes inherently unhealthy. Just like I’d never suggest that college students must get 8.5 hours of sleep every single night because it wouldn’t be realistic for myriad reasons, I’d never suggest that you must make healthy eating your top priority at every meal. College life isn’t set up for that.
You don’t have to embody the stereotype of an unhealthy college student, though, either. Seek out people who, like you, want to find a good balance between relishing your time at college and also taking care of themselves so they can truly get the most out of every part of the experience.
“Tiny nitpick: One doesn’t “flâneur,” flâneurs (or flâneuses, let’s not exclude people) flânent; you (pl.) flânez.
Putting the grammar-Nazi away… there is so much truth to your thoughts on creating – rather than passively consuming – experience. To me, it’s the difference between men like Sir Hillary and Norgay (truly intrepid souls) and all those tourists who pay to be all but carried up Everest.
That’s not to knock those who follow that set guide rope, it’s still a dangerous and no-doubt memorable time, and I’ve personally never stood on top of the world – it’s just not the same.
Too much planning can kill pristine joy. Adventure with security is a lie. Granted, reckless adventure can simply be stupidity (the first time I saw a hyena in the wild, I tried to pet it – I’m forever grateful that it ran away), but I’d rather live stupid than live boring.”
Originally Posted At: https://breakingmuscle.com/feed/rss
Ab training is not only about aesthetics and making your abs look better. Yes, these workouts will check both of those boxes, but these specialized training plans can also help you understand that your abdominal muscles are highly functional, not just for show.
Credit: I T A L O / Shutterstock
Once you start training them effectively, you can end up looking better, moving better, and feeling better. These workouts may look simple, but don’t be fooled because simple does not mean easy. Get ready to build a midsection that will help you crush any workout and, if needed, anyone.
If you want to get stronger, training your abs is extremely underrated. You might be more focused on heavy squats and deadlifts. While these types of big movements do require abdominal engagement, you’re limited to the amount of direct exposure to properly train those muscles with progressive overload through longer ranges of motion. (1)
To really build serious core and total-body strength, expose your abdominal muscles to a variety of challenges and stimuli when both creating and resisting movement. During compound movements, that happens through the sagittal plane when you are resisting flexion and extension (abdominal bending and straightening) using isometric contractions to create tension.
The Core Strength Workout
This workout exposes your abdominal muscles to unique stresses that aren’t already addressed in your training program. It will challenge your abs to resist and redirect force, as well as overcome direct resistance in different directions. Perform this workout two to three times per week at the end of your other sessions.
Dumbbell Plank Pull-Through
How to Do it: Place one dumbbell on the ground and position yourself at arm’s length to the side. Begin with your hands, knees, and toes on the floor. Set shoulders directly over your wrists and your knees directly under your hips. Keep your arms straight and actively push your hands into the ground while reaching your shoulders down to engage your serratus anterior. With the hand farthest from the weight, reach across your body and then drag the dumbbell across the floor underneath you. Take three to four seconds to move the weight, which should allow you to feel your abdominal muscles working. Continue dragging the weight until your arm is fully extended. Don’t allow your body to tilt or rotate. Switch hands and return the weight to the starting position.
Sets and Reps: 3 x 16 total reps, alternating sides each rep for 8 reps per side/per set.
Rest time: 60 seconds between sets.
Dumbbell Sit-Up
How to Do it: Lie on the ground and hold one dumbbell by the ends, horizontally, under your chin and resting on your chest. The key is to keep the weight touching your body, which will make the initial part of the sit-up much harder (in a beneficial way). It also ensures that your abdominals, not your hip flexors, are performing the movement. (2) Dig your heels into the floor and pull them back statically to engage your hamstrings. Curl your torso toward your knees. When you successfully get to the top, slowly lower yourself down back to the start position. Keep your head and shoulders away from the floor so you don’t fully relax in between each rep.
Sets and Reps: 3 x 10
Rest time: 60 seconds between sets.
Dumbbell Side Bend
How to Do it: Stand up straight with one dumbbell in the suitcase position (in one hand, at hip-level as if carrying a suitcase). Without rotating or twisting, lean your upper body down towards the weight and feel a stretch along the other side of your body. Maintain a stable base and don’t shift your entire weight over to the side. Your individual range of motion will be different based on overall mobility and strength. When you’ve reached the maximum comfortable stretch, pull yourself back to an upright position using the stretch your obliques and core. Avoid “over-correcting” or leaning too far over to the opposite side. Perform all reps on one side before switching hands.
Sets and Reps: 3 x 10 reps per side.
Rest time: No rest between sides. 60 seconds between sets.
Best Dumbbell Ab Workout for Muscle Gain
Many people think abs are closely associated with fat loss, and that’s a fair connection. However, the abdominal muscles are, in fact, muscles just like any other. They can be trained for growth which, just like your biceps, calves, or any other muscle group, can help them stand out and look even better.
How to Build More Muscular Abs
These three moves will make your abs look and feel like they have been carved out of rich mahogany. To really build muscle, challenge the abdominals with both more load and more volume than they’re used to. Perform this workout three to four times per week.
Dumbbell Double Crunch
How to Do it: Lie on the ground with your legs bent and your heels elevated on a bench, box, or stability ball. Hold a dumbbell from the sides with both hands and straighten your arms above your chest. Crunch your upper body while reaching the weight straight up towards the ceiling, not forward towards your feet. While you’re reaching up, simultaneously push your heels down into the bench and lift your hips up a few inches away from the floor. Hold the double-contracted position for a second and then slowly return yourself to the start position. This exercise gets nasty pretty quickly so get ready to embrace the burn.
Sets and Reps: 4 x 8-10
Rest time: No rest before moving to the next exercise.
Leg Raise
How to Do it: Lie on a flat bench, with your body positioned towards one end, and place the dumbbell handle between your thighs. Hold the bench behind your head and extend your parallel with the floor. Bend your legs as you pull your knees towards you with control. Squeeze your legs tightly to control the weight. Focus on covering your stomach with your thighs instead of trying to bring your knees to your elbows.
Sets and Reps: 4 x 8-10
Rest time: No rest before moving to the next exercise.
Dumbbell Side Bend
How to Do it: Stand up straight with one dumbbell in the suitcase position (in one hand, at hip-level as if carrying a suitcase). Without rotating or twisting, lean your upper body down towards the weight and feel a stretch along the other side of your body. Maintain a stable base and don’t shift your entire weight over to the side. Your individual range of motion will be different based on overall mobility and strength. When you’ve reached the maximum comfortable stretch, pull yourself back to an upright position using the stretch your obliques and core. Avoid “over-correcting” or leaning too far over to the opposite side. Perform all reps on one side before switching hands.
Sets and Reps: 4 x 10 per side.
Rest time: No rest between sides. 45 seconds rest before returning to the first exercise.
Best Dumbbell Ab Workout for Fat Loss
Unfortunately, there are no specific ab workouts or special ab exercises that will increase the rate of fat loss or weight loss. To improve body composition, you need to maintain or increase overall activity throughout the week while adjusting your nutrition, to support a calorie deficit.
The Program to Reveal Abs
Here’s a simple and effective ab routine to increase your weekly training load, increase calorie-burning, and maintain strength and muscle as you drop body fat. Perform this workout two to three times per week at the end of your other strength training sessions.
Dumbbell Renegade Row
How to Do it: Start in a plank position (top of push-up) with legs straight and your toes on the ground. Begin with both arms straight, with one hand on the ground and the other holding a dumbbell directly under your shoulder. Row the dumbbell towards your ribs while actively pressing the other arm into the ground. Resist any twisting at your hips or shoulders. Perform all reps with one side before switching arms.
Sets and Reps: 3 x 8 reps per side.
Rest time: No rest between sides, no rest before moving to the next exercise.
Chest Press in a Hollow Hold
How to Do it: Lie on the ground in the “hollow rock” position — both legs extended and your heels and shoulders lifted off the ground. Raise your feet slightly higher than your hips, and press your lower back into the floor to engage your core and stabilize your body. Maintain this static position throughout the exercise. Hold one dumbbell at chest-level horizontally, grabbing it at each end. Perform a repetition by pressing the weight towards the ceiling. Reach as far as possible to really engage the serratus anterior and oblique muscles.
Sets and Reps: 3 x 8-10
Rest time: No rest before moving to the next exercise.
Half-Kneeling Wood Chop
How to Do it: Start in a half-kneeling position, holding a dumbbell with both hands near the hip of your “down” leg. Bring the weight up towards the opposite shoulder while rotating at the waist and straightening your arms. Return to the starting position. Perform all reps on one side before switching legs.
Sets and Reps: 3 x 16 reps on each side.
Rest time: No rest between sides. 30 seconds rest between sets before returning to the first exercise.
The Ab Muscles
To some peoples’ surprise, “the abs” aren’t one single muscle. A group of several muscles —some visible on the surface and some deeper but just as important — work in coordination to control your torso position, provide stability, and offer postural support and strength.
Rectus Abdominus
This muscle gets the glory and is recognized as the main ab muscle. The rectus abdominus is divided into several “sections” depending on your unique genetic structure and tendon arrangement. This is why some people may “only” ever develop four-pack abs while others can be capable of building an eight-pack — it’s not about specific exercises or dieting, the end result is entirely genetic.
Credit: antoniodiaz / Shutterstock
The rectus abdominus controls torso flexion (bending your upper body) and it plays a role in resisting extension (bending backwards) and resisting lateral flexion (bending sideways).
Transverse Abdominus
The deep and powerful core muscle, your transverse abdominus is essential for serious core strength. It is heavily involved in creating intra-abdominal pressure, which stabilizes the lower back. The transverse abs are also significantly activated to resist flexion and extension, and helps to create a stable pillar throughout your upper body.
Internal and External Obliques
The obliques, found on either side of the abs, are most recognized for their rotational power and strength. Any movement which involves twisting at the hips, or which prevents the waist from rotating, will rely on well-developed oblique muscles. They are also responsible for lateral bending as well as resisting movement to the sides.
Ab and Core Warm-Up
Like any body part, a thorough warm-up is critical for optimal performance with a reduced chance of injury. When it comes to weighted ab exercises, one very efficient way to warm-up is to perform the exercises without weight before grabbing the dumbbells.
Especially since ab training is typically performed at the end of a training session, you shouldn’t need a general, total-body warm-up. Simply run through your intended exercises, without added weight, for several reps to prime the specific movement pattern and directly prepare the muscles and joints.
For example, you may prepare for the strength workout by holding a basic plank position, performing several sit-ups, and performing unweighted side bends before beginning the weight-bearing versions of the exercises.
Ab Training is Essential
Your abs play an important role in many different activities and exercises, yet including specific exercises to really challenge them is treated as less-than-important. The standard bodyweight-only ab training will only take your results so far. Just like any other muscle, the abs need be loaded and progressed overtime with either more reps, more weight or both. Make intense ab training a higher priority, and watch your performance and physique grow.
References
van den Tillaar, R., & Saeterbakken, A. H. (2018). Comparison of Core Muscle Activation between a Prone Bridge and 6-RM Back Squats. Journal of human kinetics, 62, 43–53. https://doi.org/10.1515/hukin-2017-0176
Workman, J. C., Docherty, D., Parfrey, K. C., & Behm, D. G. (2008). Influence of pelvis position on the activation of abdominal and hip flexor muscles. Journal of strength and conditioning research, 22(5), 1563–1569. https://doi.org/10.1519/JSC.0b013e3181739981
Originally Posted At: https://breakingmuscle.com/feed/rss
On Saturday, August 28, 2022, powerlifter Chris Kugh set the all-time world record in the squat (Raw With Wraps) at 82.5 kilograms, lifting 366 kilograms (807 pounds). The new record took place during the 2022 Irish Pro Invitational meet at Southside Barbell in Limerick, Ireland.
The new record was Kugh’s second of his three attempts at that meet. He attempted 375 kilograms (826.7 pounds), but the attempt wasn’t successful. Overall, Kugh was one for three on the squat, and three for three on both the bench press (where he also set a one-kilogram personal record), and deadlift. He would leave with the overall championship belt and title from the meet as well. The summary of Kugh’s day is as follows.
Squat — 366 kilograms (807 pounds)
BenchPress — 206 kilograms (454 pounds)
Deadlift — 300 kilograms (661 pounds)
Total — 872 kilograms (1,922 pounds)
Aside from the all-time world record in wraps, Kugh also shared in the post that it was a personal best by 16 kilograms. His previous best mark was 358.5 kilograms (790.3 pounds), which he achieved at the 2022 GPC European Championships on June 29, 2022. The new personal and all-time world record replaces Maliek Derstine’s mark of 365 kilograms, which was set at the 2020 USPA Dirth South Powerlifting Championships.
At 29 years old, this is Kugh’s seventh year of competing in powerlifting, according to Open Powerlifting. This is the only all-time world record in the Raw With Wraps category that he holds as of this writing. He has also competed in single-ply and multi-ply meets.
His personal best squat in a single-ply squat suit is 340 kilograms (749.5 pounds), and he set that mark in April 2022 at the Nottingham Strong Qualifier event. His best multi-ply squat is actually less than that. On July 30, 2017, Pugh completed a lift of 307.5 kilograms (678 pounds) at the Salisbury Qualifier event.
Pugh is also no stranger to other weight classes, having also competed in the 90 and 100-kilogram classes this year alone. As of this writing, Pugh hasn’t shared what his next meet will be or if he will compete in a different class should he do so.
Originally Posted At: https://breakingmuscle.com/feed/rss
On Saturday, August 28, 2022, powerlifter Chris Pugh set the all-time world record in the squat (Raw With Wraps) at 82.5 kilograms, lifting 366 kilograms (807 pounds). The new record took place during the 2022 Irish Pro Invitational meet at Southside Barbell in Limerick, Ireland.
The new record was Pugh’s second of his three attempts at that meet. He attempted 375 kilograms (826.7 pounds), but the attempt wasn’t successful. Overall, Pugh was one for three on the squat, and three for three on both the bench press (where he also set a one-kilogram personal record) and deadlift. He would leave with the overall championship belt and title from the meet as well. The summary of Pugh’s day is as follows.
Squat — 366 kilograms (807 pounds)
BenchPress — 206 kilograms (454 pounds)
Deadlift — 300 kilograms (661 pounds)
Total — 872 kilograms (1,922 pounds)
Aside from the all-time world record in wraps, Pugh also shared in the post that it was a personal best by 16 kilograms. His previous best mark was 358.5 kilograms (790.3 pounds), which he achieved at the 2022 GPC European Championships on June 29, 2022. The new personal and all-time world record replaces Maliek Derstine’s mark of 365 kilograms (804.7 pounds), which was set at the 2020 USPA Dirth South Powerlifting Championships.
At 29 years old, this is Pugh’s seventh year of competing in powerlifting, according to Open Powerlifting. This is the only all-time world record in the Raw With Wraps category that he holds as of this writing. He has also competed in single-ply and multi-ply meets.
His personal best squat in a single-ply squat suit is 340 kilograms (749.5 pounds), and he set that mark in April 2022 at the Nottingham Strong Qualifier event. His best multi-ply squat is actually less than that. On July 30, 2017, Pugh completed a lift of 307.5 kilograms (678 pounds) at the Salisbury Qualifier event.
Pugh is no stranger to other weight classes, having also competed in the 90 and 100-kilogram classes this year alone. As of this writing, Pugh hasn’t shared what his next meet will be or if he will compete in a different class should he do so.
“It’s so much more than a physical transformation.”
Those are the words of one of my beautiful clients, and I realized they are a perfect description of my own journey as well.
I’m Elizabeth from Happy Healthy and Hot. I’m a 56-year-old double-certified health coach who helps women of all ages lose weight so they can love their bodies AND their lives. I’m passionate about showing them that it feels so good to feel so good and that it’s not just about the destination of better health, it’s about who you become on the journey.
Back in 2016, approaching my 50th birthday, I was featured as a success story here on MDA. I shared my health journey of finally clearing the cystic acne that had plagued me for decades, along with relieving severe anxiety and digestive issues. This was all a result of embracing the Primal lifestyle.
Recently I re-read that article and was moved to tears. In it, I mentioned three goals: to become certified as a Primal Health Coach, to start my coaching business, and write a book. I have accomplished all of that and so much more.
Earning my Primal Health Coach certification in 2017 took me so much deeper into the science and research that backs up this lifestyle, and gave me the tools, knowledge, and most importantly the confidence to finally start my coaching business, Happy Healthy and Hot. I offer a unique blend of mindset, nutrition and fitness, and have a knack for turning overwhelming health information into quick little tips that my clients can implement immediately and see results.
And then I wrote that book! The Happy Healthy and Hot Journal – 90 Days to Love Your Body and Your Life is the simple tool that I needed, my clients needed, and I knew other women needed to stay on track with mindset, nutrition and fitness every single day.
Something else I’m proud of is making it to the finals of the Maxim Cover Girl competition at the age of 53, competing with women in their twenties and thirties. The old Elizabeth never would have done this, but the new Elizabeth embraces challenges head on, takes inspired action, and says yes when it’s a full body yes.
A recent challenge that I’ve taken on is to give myself a gift that no one else can give me: a visible six pack for my 56th birthday. (Full disclosure: I’ve never had a six pack, even when I was hitting the gym hard in my early twenties.) Every time I take on a challenge like this it lights me up, and the confidence and satisfaction that come with reaching the goal carry over and propel me forward in other areas of my life.
And speaking of life, it gets in the way sometimes, just like it does for everyone. It’s during those times, when the sh*t is hitting the fan, that I see the true value of my health practices. The simple routines that I have in place for mindset, nutrition and fitness keep me on track no matter what is going on around me.
I am always tweaking my health and fitness routine, but ultimately it’s not that different from what I shared back in 2016. Every day starts with an early morning walk, which is so much more than exercise. It’s about getting out in nature and that valuable early morning light exposure. Next is my coffee, quiet journaling time, and a very efficient 20-minute workout that’s mostly bodyweight resistance. I walk at least 10,000 steps a day, and much more than that if I’m hiking or on the beach.
I teach my clients to “prioritize protein and produce” which is exactly what I do in my own life. It works anywhere, from a convenience store to a five-star restaurant. But my favorite place to eat is my own home, where I have complete control of the quality and preparation. There’s something very satisfying about preparing simple, delicious food with the best ingredients.
Now that nutrition comes so easily to me, I’m finding myself drawn to spending more time outdoors and reaping the benefits of natural light exposure and grounding. As I focus more on strength and endurance, my next challenge will be completing the Primal Fitness Coach Certification, to expand my knowledge and the service I provide to my clients.
The reason I keep challenging myself is simple: it feels so good to feel so good! Optimizing my health has created a positive ripple effect on every area of my life, and being able to share my journey and inspire others through social media is turning that ripple into a powerful wave.
In closing, health goals are about so much more than reaching a destination. It’s about who you become along the way. And the best way to get there is to take action with your vision in mind. This is what kept me going while I was working on my six pack. Every meal I prepared, every workout I competed, every affirmation that I spoke was done with a clear picture in my head of how amazing it was going to feel when I reached my goal. In the words of Neville Goddard, “The feeling is the secret.”
Back to the client that I quoted in the beginning: Laura has lost over 25 pounds by implementing my simple tips and tweaks. But even better, she has a newfound confidence and zest for life. Approaching her sixties she is feeling better than she has in years, truly loving her body AND her life. And that’s what this is all about.
This article was provided as part of our Success Stories series from Elizabeth, a long-time member of the Mark’s Daily Apple community. Elizabeth originally shared her story with us six years ago, and while we were impressed then, we’re blown away now. Congratulations, Elizabeth, and happy birthday! Your success is well deserved. We hope you find her story, and her positive attitude, as inspiring as we do. If you have your own success story and would like to share it, please reach out to us here.
Originally Posted At: https://breakingmuscle.com/feed/rss
Can you squat every day? To smug middle school English teachers, the only answer is, “I don’t know. Can you?” We’re not looking for detention, so let’s rephrase rather than retort.
Should you squat every day? To literalists, this is still preposterous. You need to squat every day to sit at your desk or upon your porcelain throne. But to lifters and strength professionals who recognize we’re talking about squatting with weights in the gym, it’s a thought-provoking question.
Credit: Mongkolchon Akesin / Shutterstock
Like a proper squat, the best way to approach the question is to go deep. Here, you will find a history of “squat every day” protocols and an evidence-based evaluation of daily squatting for a variety of training goals. We will also consider the likelihood of harm, discuss the nuts and bolts of programming, and, inevitably, answer the question: Should you squat every day?
Broadly, daily squat protocols contain just that — squats every damn day. Past this commonality, different daily squat protocols contain variables. Some require the same type of squat be used (e.g. always barbell back squats). Others incorporate squat variations throughout the week (e.g. front squat, overhead squat, etc.).
Many of these programs are periodized, including planned variation of volume (daily sets and reps) and intensity (weight or percentage of maximum). In the most extreme plans, lifters may be asked to max-out every day with a single or multiple repetition sets.
Credit: antoniondiaz / Shutterstock
The defining feature of all daily squat protocols is ultra-high frequency squat training. Traditionally, a muscle group is trained and then given 48 hours (or longer) to recover. (1)
Brazen “squat daily” protocols provide only about 24-hours recovery between bouts. To the traditional strength coach or athlete, this may sound like blasphemy, but high-level athletes are successfully squatting daily and have been for decades. (2)
History of Squatting Every Day
In the age of commercialism, one might think the “big squat rack” industry developed the idea of daily squatting just to sell their wares. But the history of squatting every day runs deeper than pushing powder-coated steel and graphic T-shirts. It even predates social media hashtags like #squatober.
Like many draconian activities in the gym, the origin of modern daily squatting can be traced to Eastern European origins. Starting in the 1960s, Bulgarian coach Ivan Abadjiev successfully trained Olympic weightlifters using a high-volume system that included the competition lifts and squats every day. (3)
This so-called “Bulgarian method” was not without controversy, but it helped to produce gold medalists in Olympic weightlifting. And yes, one could assume the success of the Bulgarian method was largely pharmacological, but does high-frequency training provide an edge when training for certain attributes?
Daily Squatting for Strength
Daily squat programs may have originated in Olympic weightlifting, but they’ve now taken a foothold in powerlifting. Does high-frequency training make sense for the strength-focused lifter?
Research seem to find an advantage to higher frequency training among certain types of lifters, including young adults and intermediate and advanced trainees. The finding most notable for daily squatting was reported by a pair of meta-analyses — improved strength gain for multi-joint exercises when training at higher frequencies. (4)(5)
In both meta-analyses, this effect was tiered, with significant benefit for each additional training session per week up to four or greater. In other words: the more frequency, the better (to an extent).
Credit: Photology1971 / Shutterstock
However, the findings were based on a limited number of available studies on frequencies at or above four training sessions per week, and studies that allowed more sets and reps for the higher frequency training groups were included in the analysis. (4)(5) More recent studies with intensity- and volume-matched protocols show no difference in strength outcomes. (6)(7)(8)(9)
But the take-home message stands: there does not appear to be any downside to high-frequency training when it comes to strength outcomes. And, if high-frequency training allows you to train harder or do more, there might be a benefit.
Daily Squatting for Hypertrophy
For building muscle, there is an argument for high-frequency training. Protein, as you probably know, is kind of a big deal for muscle growth.
A lifting session stimulates construction of new muscle by increasing rates of protein synthesis. But the increased protein synthesis rate is short-lived, peaking at about 24 hours post-training before rapidly declining. (11) Frequent training, therefore, may help to keep the muscle in a building, or “anabolic,” state by repeatedly stimulating muscle protein synthesis. (12)
Theory aside, a meta-analysis of training studies failed to show significant benefit of increased frequency when volume (total sets and reps) is kept constant. (13) Keep in mind, most of the “high-frequency training” studies in the meta-analysis were looking at three or four sessions per week for a given muscle group. Squatting every day will train the quads, glutes, and calves, well, every day.
Credit: SOK Studio / Shutterstock
While research on ultra-high frequency training (five or more sessions per week) remains sparse, more studies are taking on ultra-high frequency training protocols and comparing muscle gains to lower frequency.
Don’t get too excited yet. The findings of recent, volume-matched studies are unlikely to change the conclusion provided by the previous meta-analysis —“No difference” in muscle growth between ultra-high-frequency training and low-frequency training when overall volume is the same. (6)(8)(9)(10)
Here’s where things get interesting. When total weekly training volumes were not equal, research has reported moderate benefits to three or more sessions per week. (13) This makes sense, as lifting volume is a driver of hypertrophy. (14)(15) This point is key when considering daily squatting because, if squatting every day helps you achieve more quality sets and reps, there’s a good chance it will help you to grow bigger muscles.
Daily Squatting for Power
Bulgarian Olympic weightlifters were early-adopters of ultra-high frequency training. They were training for a power- and technique-driven sport. Although direct research is lacking, squatting every day to develop lower body power appears anecdotally promising.
Power training is most effective when failed reps and general fatigue are avoided. (16) Therefore, power training programs tend to use sub-maximal loads with set, rep, and rest schemes designed to avoid failure.
Squatting every day may be an appealing option because it is likely that power-focused lifters will recover within 24 hours and be ready to perform again. (17) High-level Olympic lifters train as often as 18 times per week.
Distributing training across frequent, shorter sessions not only reduces overall fatigue, but it provides more opportunities to practice exercise technique and skill. Remember the wisdom of legendary American wrestling coach Dan Gable: If something is important, do it every day.
Should I Max Out Every Day?
The most extreme daily squatting protocols ask the lifter to “max out” or test their maximum strength every day. Daily max protocols fly in the face of conventional strength and conditioning practices.
To dissuade lifters from maxing out every chance they get, a coach might say, “training and testing are two different things.” Strength tests are low volume with maximum loads. For example, working up to a one-repetition maximum (1RM) squat and then calling it a day. Training for strength typically consists of multiple sets of multiple repetition sets. For example, four sets of five or three sets of eight.
Maxing out in every session can be physically taxing and might result in rapid accumulation of fatigue. Also, since most lifters are in no condition to train efficiently after maxing out, testing strength comes at the expense of traditional training.
Interestingly, training that consists exclusively of 1RM testing twice per week has been linked to strength improvements similar to higher volume training (i.e. four sets of eight to 12 reps, twice per week). (18) There is something to be said for practicing the test and getting more comfortable under heavy loads.
Credit: Jacob Lund / Shutterstock
Research was performed on three very experienced powerlifters who spent 37 days hitting daily 1RMs. (2) Each of the participants improved their 1RM over the course of training, ranging from five to 10%, which is serious progress for an experienced lifter.
However, the lifters didn’t only perform a 1RM. Their daily squat workouts also included five sets of doubles or triples at 90% 1RM and 85% 1RM, respectively, for the first 30 days of the trial. Daily maximum squatting for roughly six weeks appears to be a viable strength-building method in well-trained lifters.
Just be cautious extrapolating this data to your own training. Are you a healthy powerlifter with a lengthy training history? Do you have trained spotters to keep you safe every day? Could you handle the mental and physical grind of maxing out every day?
If you answered “No” to any of the above questions, daily max squatting is probably not for you. Keep in mind, even a middle-of-the-road (non-max) daily squatting routine gives you plenty of opportunities to both train and test your squat.
Is it Overtraining?
Overtraining is defined as a persistent decrease in performance lasting months. (19) It’s the fastest way to derail your train to Gainsville. Overtraining is associated with performing too much exercise volume and/or too much exercise intensity. So, will daily squatting cause you to overtrain? Not likely, but let’s take a step back and discuss the nuances.
Genuine over-training appears to be rare among lifters. (19) But you’re not out of the water yet. Two related and more common phenomena are non-functional over-reaching and functional over-reaching.
Non-functional over-reaching is overtraining’s little brother — not nearly as dangerous, but still a persona non grata in any decent muscle-focused community. It’s a performance loss lasting weeks to months, which rebounds back to baseline after a period of recovery. (19) You end up with no net loss, but nothing gained.
Functional over-reaching, or simply “over-reaching,” is a short-term performance loss followed by super-compensation (rebounded improvement). After days-to-weeks of lagging, you recover and overall performance increases. (19)(20) When used strategically, functional over-reaching is a powerful tool for making new gains.
Over-training vs. Over-reaching
Overtraining, non-functional over-reaching, and functional over-reaching — where will squatting every day put you on this spectrum?
Credit: Dusan Petkovic / Shutterstock
One daily-squatting study sought out to cause overtraining. After performing 10 one-rep max lifts per day, every day for two weeks straight, researchers saw lifters’ 1RM strength drop an average of more than 10% and blood levels of creatine kinase (a marker of muscle damage) nearly double. (20) However, the researchers failed to conduct a follow-up test after a period of recovery.
Instead, the final 1RM test was conducted the day after the final training session. To determine whether the study truly induced overtraining based on our established definitions, a longer period of recovery should have been provided before performance testing. We can only theorize whether the high-intensity squat every day protocol led to long-term losses in performance.
Another study by the same lead researcher clearly showed non-functional over-reaching among intermediate trainees with a high-intensity squat protocol. The training consisted of two singles at 95% 1RM, three singles at 90% 1RM, and three sets of 10 leg curls performed three times weekly for three weeks. (21)
The trainees’ squat strength failed to improve during the rigorous training and failed to improve following three weeks of baseline training for recovery. These findings should be eye-opening. The study shows how quickly high-intensity training, even at moderate frequency, can push lifters away from results.
Non-functional over-reaching can be surprisingly sneaky. The participants didn’t report increased muscle, knee, or low back soreness or pain throughout the high-intensity protocol. (21)
The only published study on daily squatting is the previously discussed research on the three powerlifters who hit 1RMs daily for six weeks. These powerlifters didn’t actually overtrain, but their 1RM fell below baseline at multiple points during the study.
The lifters undoubtedly experienced functional over-reaching at the beginning of the intense protocol, because their strength ultimately rebounded and improved. (2)
While true over-training is unlikely, non-functional over-reaching (unproductive training) is a real risk when squatting frequently. Avoid this pitfall using well-designed programming.
The Right Way to Squat Every Day
If you are going to squat every day, you need to pay attention to more than just volume and intensity. A number of variables are important when selecting a program or developing your own.
Variation
Daily squat programs should include some degree of variation. This can include changes in programming variables: intensity (weight), volume (sets and reps), rep speed, rest intervals, frequency, and exercise selection. (22) Squatting every day precludes variation in frequency, but should not limit manipulation of the other variables.
If you are not a competitive powerlifter, you should not feel limited to programming only the back squat. A wide variety of “squats” can be used in daily squatting programs, each with unique qualities and benefits.
Squat variations that promote a more upright torso are more knee-dominant and will hit your quads harder. Options include, but are not limited to: Zercher squats, goblet squats, heels-elevated squats, and safety squat bar squats.
Squat variations that encourage the lifter to sit back into the hips are going to be hip-dominant and bias the glutes. Low-bar back squats and box squats are great options. Single leg-biased squats, such as the rear-foot elevated split squat, challenge balance and train your stabilizing muscles.
Machine variations like hack squats can offer reprieve to some of the stabilizing muscles. Belt squats are great for offloading the spine. By alternating or intermixing multiple squat variations throughout the week, you’re adding variability to the program.
Variability should assist with fatigue management by promoting a more equitable distribution of training stress across various body tissues.
There are many ways to vary the remaining programming variables. For ultra-high frequency training, adaily undulating periodization (DUP) structure works very well because it promotes extreme variation by adjusting the intensity and total volume in each session.
One day might have you program one or two working sets of squats in the eight to 12-repetition range. The next day might be a single set in the two to six-rep range. The third day could be one or two sets of 12 to 16 repetitions. Rinse and repeat.
Big Picture Planning
Daily squat programs should be part of your periodized training plan. The program should be conceptualized as a “block” of training being performed for the specific goal of maximizing one aspect of fitness related to the squat (e.g. power, strength, hypertrophy, technique, etc.). (22)
It should fit into your “bigger picture” plan for performance or competition. For example, a powerlifter or Olympic weightlifter might be interested in improving squat strength and technique leading up to a competitive season.
A bodybuilder might program daily squatting to beef up their lower body in the off-season. A CrossFit athlete might squat daily to improve work capacity and lower body strength-endurance.
Credit: Jacob Lund / Shutterstock
The daily squatting “block” can be used as a planned over-reaching strategy to accelerate progress toward your goal. To realize the benefits, daily squatting should be terminated early enough to allow for recovery and super-compensation to occur.
For strength-related pursuits, consider ending daily squatting two to four weeks prior to competition. (23) Performing a deload immediately after daily squatting will allow you to get the most out of this training block.
Use Appropriate Volume
“Squat every day” programs should include appropriate volume, relative to your training goal and training status. Massive training volumes are not needed to increase strength. Most individuals can increase their squat strength with two or three weekly hard sets in the six to 12 repetition range. (24)
To optimize strength gain, there will be incremental benefits for adding additional working sets. (5)(25) However, the dose-response relationship has an upper limit. For advanced lifters, this threshold may be approximately 10 to 12 weekly sets. (5)(26) This threshold is almost certainly lower for beginners and intermediate lifters, possibly as low as five to nine sets per week. (5)
Volume is directly tied to hypertrophy. The general recommendation for hypertrophy training is to hit a minimum of 10 weekly working sets per muscle group. (15)(27)
In summary, strength-focused trainees on a “squat daily” program will likely target seven to 12 weekly sets of squats, while lifters focusing on hypertrophy will target a minimum of 10 sets per week. The ultimate number of sets a trainee should use should be individualized based on training experience.
Credit: Lucky Business / Shutterstock
Keep in mind that these are total working sets and does not include warm-up sets. If you are a strong squatter working up to big numbers seven days per week, these recommendations will result in a lot of time at the squat rack. Bear in mind, weekly volume should not be a static target. Your daily squat program ought to be progressive just like any other training.
Considering the close relationship between hypertrophy and volume, it is most prudent to for lifters interested in gaining muscle to add sets throughout their training “block.” (15) Increasing set volume by 20% throughout a month-long squat program is a reasonable target. (27)
Finally, those squatting for substantially less than seven sets per week (i.e. the minimum number required to “squat every day”) should to gradually build their squat volume prior to beginning daily squatting.
Regulate Intensity
Squat every day programs should be intensity-controlled. You are (probably) not an elite athlete, so you probably shouldn’t max out every day like elite athletes can handle. Even if you don’t plan max out often or at all during your squat protocol, be cautious of combining high-intensity with high-frequency.
Just three weeks of 15 weekly singles at 90% and 95% 1RM was enough to stall the progress of intermediate trainees. (21) Ultimately, you can decrease the likelihood of unproductive training by limiting the number of sets performed above 90% 1RM. These sets are taxing and may not be as important for strength gain as you might assume.
For example, competitive weightlifters who completed over 91% of their repetitions at loads below 90% 1RM demonstrated greater increases in strength than weightlifters on a higher intensity, volume-matched protocol. (26)
Make no mistake, building strength is dependent on lifting heavier loads, at least occasionally. On the other hand, building muscle is more dependent on volume. (14)(15) (28) A wide variety of intensities stimulate hypertrophy training provided sets are taken close to failure. (27)(28)(29)
Any load greater than the very light 30RM can be effective for building muscle. (27)(28) Anyone who has taken a light weight, high-rep set close to failure knows how taxing and miserable it can be.
Credit: Jacob Lund / Shutterstock
Therefore, a middle-of-road approach to loading your squats may still be most appealing. For most lifters with strength or hypertrophy goals, most sets should be performed in the 70-90% 1RM range with heavier sets programmed judiciously. You don’t need to “max out” often, but when you do, use it as an opportunity to re-calibrate your loads or percentages.
The ultimate number of heavy sets per week appropriate for your program is highly individual. It’s related to your training history (“how long have you been squatting heavy?”), other training stress (“are you also doing other strenuous workouts?”), and how much you’re able to recovery (“are you eating a diet with ample calories and nutrients while getting more than seven hours of quality sleep per night?”).
Start conservatively and plan to progress. Progress intensity by ensuring that you are putting more weight on the bar during your high intensity workouts. For ambitious lifters, the potential consequences of doing too much will always outweigh the potential cost of doing too little. If you under-load one session, you can always do more. If you over-load one session, your recovery and performance will take time to adjust.
Cut the Fluff
When squatting often, dial back elsewhere. Cutting back or eliminating other lower body training during the daily squat protocol is also advisable, especially leg exercises that are loaded axially (through the trunk and spine, such as deadlifts, lunges, and weighted step-ups).
Isolation work is fine for muscle groups sub-optimally stimulated by the squat, such as machine calf raises and hamstring curls.
Set an End Date
Daily squat programs should be time-limited. It was shown that well-trained powerlifters can thrive under a daily squat protocol for nearly six weeks, but it is not known how long even well-trained lifters can tolerate squatting every day.
Researchers explicitly warned against using their study as a model for novice and intermediate lifters. (2) Conservatively, intermediate and novice lifters should experiment daily squatting for just a few weeks and assess their individual tolerance and responses to the program before committing to relatively longer protocols.
Abandon or Modify the Plan if Necessary
Responses to this style of training are highly individual. Studies have shown large individual variation among responses to high-frequency training. (8)(9)(10) The take-home message? You might thrive on a high-frequency squat program, but there is a chance you might bomb.
Credit: David Herraez Calzada / Shutterstock
Monitor progress during daily squatting with objective and subjective data. Objective data could be as simple as tracking your maximum effort or highest intensity sets (e.g. repetition maximum attempts) or the number of repetitions you perform with a typical weight.
Subjectively, you could track Session Rate of Perceived Exertion (Session RPE), which is a number from zero to ten used to rate your workout effort, “zero” means you were resting and “ten” is maximum exertion. (30)
Track trends in your performance and exertion. During the first week of daily squatting, your body is adapting to the new stimulus. You might see some significant drops in performance here. Outside of the first week or so, you should not be losing strength or unintentionally cutting reps for multiple days in a row.
Every session should not be a 10 of 10 Session RPE. If you notice these features, they could be a sign that high-frequency squatting, or the way you are programming high-frequency squatting, is not working for you. Course correct accordingly.
Final Thoughts
If you’ve made it this far, hopefully you have an idea of whether or not you should squat every day. Or, maybe you’ve just skipped to the last section looking for a verdict.
So, should you squat every day? Like any nuanced question, the answer is…it depends. You could boil it down to three key factors — individual preferences, appropriate program design, and individual responses.
There is typically no harm associated with high-frequency training. (4)(5)(6)(7)(8)(9)(10)(20)(21) Meaning, if you like the idea of squatting every day, you should feel empowered to try it. Once you’ve committed to squatting every day, the next challenge is to determine the program specifics (e.g. volume, intensity, duration of training block, squat variations, etc.). Misjudge these variables, and you’re charting a course toward non-functional over-reaching.
Finally, your daily squatting program can simply be your own “experiment.” No randomized controlled training study will provide you with as much value as your own experiences.
All of these recommendations may provide guidance but, ultimately, it’s the help of a good coach, the latest research, and the lessons you learn from the iron that can help you keep squatting day in, day out.
References
Tan, B. (1999). Manipulating resistance training program variables to optimize maximum strength in men: a review. The Journal of Strength & Conditioning Research, 13(3), 289-304.
Zourdos, M. C., Dolan, C., Quiles, J. M., et al. (2016). Efficacy of daily one-repetition maximum training in well-trained powerlifters and weightlifters: a case series. Nutricion hospitalaria, 33(2), 437-443.
Perryman, M. (2013). Squat Every Day: Thoughts on Overtraining and Recovery in Strength Training. Myosynthesis Books.
Grgic, J., Schoenfeld, B. J., Davies, T. B., et al. (2018). Effect of resistance training frequency on gains in muscular strength: a systematic review and meta-analysis. Sports Medicine, 48(5), 1207-1220.
Ralston, G. W., Kilgore, L., Wyatt, F. B., & Baker, J. S. (2017). The effect of weekly set volume on strength gain: a meta-analysis. Sports Medicine, 47(12), 2585-2601.
Colquhoun, R. J., Gai, C. M., Aguilar, D., et al. (2018). Training volume, not frequency, indicative of maximal strength adaptations to resistance training. The Journal of Strength & Conditioning Research, 32(5), 1207-1213.
Hamarsland, H., Moen, H., Skaar, O. J., Jorang, P. W., et al. (2022). Equal-Volume Strength Training With Different Training Frequencies Induces Similar Muscle Hypertrophy and Strength Improvement in Trained Participants. Frontiers in Physiology, 2374.
Franco, C. M., Carneiro, M. A., de Sousa, J. F., et al. (2021). Influence of high-and low-frequency resistance training on lean body mass and muscle strength gains in untrained men. The Journal of Strength & Conditioning Research, 35(8), 2089-2094.
Gomes, G. K., Franco, C. M., Nunes, P. R. P., & Orsatti, F. L. (2019). High-frequency resistance training is not more effective than low-frequency resistance training in increasing muscle mass and strength in well-trained men. The Journal of Strength & Conditioning Research, 33, S130-S139.
Damas, F., Barcelos, C., Nóbrega, S. R., et al. (2019). Individual muscle hypertrophy and strength responses to high vs. low resistance training frequencies. The Journal of Strength & Conditioning Research, 33(4), 897-901.
MacDougall, J. D., Gibala, M. J., Tarnopolsky, M. A., et al. (1995). The time course for elevated muscle protein synthesis following heavy resistance exercise. Canadian Journal of applied physiology, 20(4), 480-486.
Dankel, S. J., Mattocks, K. T., Jessee, M. B., et al. (2017). Frequency: the overlooked resistance training variable for inducing muscle hypertrophy?. Sports Medicine, 47(5), 799-805.
Schoenfeld, B. J., Grgic, J., & Krieger, J. (2019). How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency. Journal of Sports Sciences, 37(11), 1286-1295.
Schoenfeld, B. J., Contreras, B., Krieger, J., et al. (2019). Resistance training volume enhances muscle hypertrophy but not strength in trained men. Medicine and Science in Sports and Exercise, 51(1), 94.
Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of Sports Sciences, 35(11), 1073-1082.
Izquierdo, M., Ibañez, J., González-Badillo, J. J., et al. (2006). Differential effects of strength training leading to failure versus not to failure on hormonal responses, strength, and muscle power gains. Journal of Applied Physiology, 100(5), 1647-1656.
Helland, C., Midttun, M., Saeland, F., Haugvad, L., et al. (2020). A strength-oriented exercise session required more recovery time than a power-oriented exercise session with equal work. PeerJ, 8, e10044.
Mattocks, K. T., Buckner, S. L., Jessee, M. B., Dankel, S. J., et al. (2017). Practicing the test produces strength equivalent to higher volume training. Medicine and Science in Sports and Exercise, 49(9), 1945-1954.
Bell, L., Ruddock, A., Maden-Wilkinson, T., & Rogerson, D. (2020). Overreaching and overtraining in strength sports and resistance training: A scoping review. Journal of Sports Sciences, 38(16), 1897-1912.
Fry, A. C., Kraemer, W. J., van Borselen, F. E., et al. (1994). Performance decrements with high-intensity. Medicine and Science in Sports and Exercise, 26, 1165-1173.
Fry, A. C., Webber, J. M., Weiss, L. W., et al. (2000). Impaired performances with excessive high-intensity free-weight training. The Journal of Strength & Conditioning Research, 14(1), 54-61.
DeWeese, B. H., Hornsby, G., Stone, M., & Stone, M. H. (2015). The training process: Planning for strength–power training in track and field. Part 1: Theoretical aspects. Journal of Sport and Health Science, 4(4), 308-317.
Travis, S. K., Mujika, I., Gentles, J. A., et al. (2020). Tapering and peaking maximal strength for powerlifting performance: a review. Sports, 8(9), 125.
Androulakis-Korakakis, P., Fisher, J. P., & Steele, J. (2020). The minimum effective training dose required to increase 1RM strength in resistance-trained men: a systematic review and meta-analysis. Sports Medicine, 50(4), 751-765.
Marshall, P. W., McEwen, M., & Robbins, D. W. (2011). Strength and neuromuscular adaptation following one, four, and eight sets of high intensity resistance exercise in trained males. European Journal of Applied Physiology, 111(12), 3007-3016.
González-Badillo, J. J., Gorostiaga, E. M., Arellano, R., & Izquierdo, M. (2005). Moderate resistance training volume produces more favorable strength gains than high or low volumes during a short-term training cycle. The Journal of Strength & Conditioning Research, 19(3), 689-697.
Schoenfeld, B., Fisher, J., Grgic, J., et al. (2021). Resistance training recommendations to maximize muscle hypertrophy in an athletic population: Position stand of the IUSCA. International Journal of Strength and Conditioning, 1(1), 1-30
Schoenfeld, B. J., Grgic, J., Van Every, D. W., & Plotkin, D. L. (2021). Loading recommendations for muscle strength, hypertrophy, and local endurance: a re-examination of the repetition continuum. Sports, 9(2), 32.
Jenkins, N. D., Housh, T. J., Buckner, S. L., et al. (2016). Neuromuscular adaptations after 2 and 4 weeks of 80% versus 30% 1 repetition maximum resistance training to failure. Journal of strength and conditioning research, 30(8), 2174-2185.
Egan, A. D., Winchester, J. B., Foster, C., & McGuigan, M. R. (2006). Using session RPE to monitor different methods of resistance exercise. Journal of sports science & medicine, 5(2), 289.
Howatson, G., & Van Someren, K. A. (2008). The prevention and treatment of exercise-induced muscle damage. Sports Medicine, 38(6), 483-503.
Yoshida, R., Sato, S., Kasahara, K., et al. (2022). Greater effects by performing a small number of eccentric contractions daily than a larger number of them once a week. Scandinavian Journal of Medicine & Science in Sports. Published ahead of print. https://doi.org/10.1111/sms.14220.
There are some crazy crash diets out there. You’ve got the cabbage diet, where people live (or try to live) off of cabbage soup for weeks at a time. You’ve got the gelatin diet of the 70s, where people would try to lose weight by eating only gelatin (it didn’t work and some people got really, really sick). There are dozens of variations of crash diets, and most of them are unsustainable, unhealthy, and ineffective.
There’s one that’s a little different: the protein sparing modified fast. No less extreme but far more reasonable and effective than the others, the protein sparing modified fast, or PSMF, is an ultra high protein, low-carb, low-fat, low-calorie diet. It’s intended to accelerate fat loss and minimize muscle loss. It is not intended to be a long term way of eating, but rather a short term intervention that can springboard a person into greater sustained weight loss and healthy living.
Why Do a Protein Sparing Modified Fast?
Because “weight loss” doesn’t tell you anything. Weight is a non-specific measurement of mass that’s comprised of fat, muscle, connective tissue, bone, and water. To “lose weight” can mean you’ve lost mostly muscle. It can mean you lost a bit of fat and lot of muscle, or a lot of fat and bit of muscle. It can mean reduced bone mineral density. It can mean your tendons and ligaments are losing strength. It can mean you just lost a bunch of water weight. But when the average person wants to “lose weight,” they want to lose body fat and keep their muscles.
The protein sparing modified fast “spares” protein (muscle) and accelerates fat loss. It aims (and mostly succeeds) at creating the kind of weight loss people are looking for.
How Do You Do a Protein Sparing Modified Fast?
Emphasize lean protein.
Lean protein is the basis of the protein sparing modified fast. In order to be “protein sparing” and accelerate the loss of fat and limit the amount of muscle ams you lose, the PSMF emphasizes high protein intakes. By increasing protein relative to calories, your diet provides the amino acids your body needs to convert to energy instead of your body taking those amino acids from your own muscle tissue.
Eat at least 1.5 grams of protein per kilogram of body weight. If you’re lifting weights (which you should be to get the most benefit out of the diet), up that to 2 grams protein per kilogram. I’d actually suggest going as high as 2.6 grams per kg, as a recent study showed that this level of protein intake during aggressive dieting minimized muscle loss.1
The protective effect of including adequate amino acid intake when dieting is so profound that even infusing starvation patients—people who aren’t eating anything at all—with isolated amino acids can stave off the worst of muscle loss.2
Lean protein sources include:
Lean cuts of beef and pork: top round, 95% lean ground beef, filet, loin
Chicken and turkey breast
Lean white fish: cod, haddock, halibut, tilapia, flounder, rockfish
Shellfish: mussels, oysters, clams, shrimp, crab
Egg whites
Whey isolate protein powder
Low/non-fat Greek yogurt
The best protein sources are whole foods: meat, fish, shellfish, yogurt. They contain more nutrients and are more satiating than isolated protein powders or egg whites. As such, the bulk of your protein sparing modified fast diet should be lean whole food protein. Powders can be used as adjuncts to an already good diet if you need a boost to get up to your desired protein intake.
Minimize fat.
For the purpose of this short term fat loss diet, you choose lean meats and avoid almost all added dietary fat. All the fat you’ll be consuming will come off your own body. This isn’t supposed to be a sustainable diet for life where flavor, nutrient-absorption, and long term health come into play. This is a rapid fat loss diet.
If you insist on it, use only as much fat as you need to cook—to keep things from sticking.
Minimize digestible carbs.
By minimizing digestible carbs (sugars and starches), you speed up the emptying of liver and muscle glycogen, lower insulin levels, and accelerate the loss of body fat. After glycogen is burned through, fat loss begins.
Stay under 30 grams of carbs a day, depending on calorie allowances.
Emphasize non-starchy vegetables.
For micronutrients, variety, and fiber, the PSMF promotes the consumption of large amounts of non-starchy vegetables. Things like asparagus, broccoli, cauliflower, lettuce, spinach, kale, peppers, onions, garlic, and all leafy greens. The catch is that you can’t add all that much extra fat to make it super-palatable. Veggies must be steamed, boiled, or cooked with minimal fat—no more than a half teaspoon or so to really get the full effects.
Keep calories low.
Clinical protein sparing modified fasts allow 800 calories a day. More casual PSMF-style fat loss diets done on your own can be higher calorie, but still very low. Whatever amount of calories you decide is right for you, hit your protein requirements and fill out the rest of the calories with carbs and fat.
Supplement smartly.
I’ve already mentioned whey protein, a great source of lean protein. But there are a few other things to consider taking.
Electrolytes: sodium, potassium, magnesium become vastly more important on a low-calorie, low-carb diet. Salt your food liberally, as a PSMF will get boring very fast if you’re eating bland food.
Multivitamin/mineral: a good multivitamin and mineral supplement is a good idea.
Bone broth or collagen: the glycine in bone broth/collagen will balance out the methionine in all the lean protein you’re eating, and broth is a great way to add flavor and refinement to an otherwise boring diet.
Do glycogen depleting workouts.
You can speed up the effects of the protein sparing modified fast by doing high-rep circuit training that rapidly depletes glycogen.
Keep in mind that glycogen depletion is localized.3 The muscles you use are the ones that get depleted. Compound movements like squats and deadlifts are more efficient because they’ll deplete multiple muscle sites with the same movement.
Higher intensity elicits greater glycogen depletion. Walking doesn’t deplete much at all, while sprinting depletes a ton. Anytime you increase the intensity, you’re increasing the glycogen burn. Volume also matters. The trick is maintaining intensity over long durations or high volume.
Isn’t Rapid Weight Loss Unhealthy and Unsustainable?
“Slow and steady weight loss” is a myth in my opinion, a grand lie perpetuated on the masses. Rapid weight loss works better, works faster, and leads to greater lasting changes.
Contrary to popular belief, people who lose weight faster tend to keep it off. The research indicates this as well.
A 2000 review found that faster, greater initial weight loss improves long term weight loss maintenance, even when that weight is lost using extreme diets like the protein sparing modified fast.4
A 2001 review found that using very low calorie diets to trigger rapid short term weight loss can be highly effective for long term weight maintenance, provided subjects follow up with a “weight-maintenance program” including physical activity, nutritional education, and behavioral therapy. In other words, it works if they make it a lifestyle change.5
A 2004 review of the effect of “lack of realism” in weight loss goals on long term weight maintenance found that “higher dream weight loss goals” were linked to greater weight loss at 18 months. Aim big, get big results.6
Among middle-aged obese women, those who lost weight the fastest were the most likely to keep it off after 18 months.7
There was also a more recent paper where people who lost weight quickly were no more likely than people who lost it slowly to regain the weight in the long term. Members of the fast weight loss group were more likely to hit their short term weight loss goals (12.5% reduction in body weight) and stick with the program. Even though both groups had regained about 70% of the lost weight after three years, the net weight loss in the fast weight loss group was greater.8
What’s going on here?
You need to shock the hell out of yourself by the speed at which fat falls off. Only then can you “know” at a guttural level that you need to maintain a healthy lifestyle. This kind of rapid fat loss is what gets you hooked on the possibility that yes, you can actually lose weight. That yes, your obesity or overweight isn’t intractable. In my experience, people who don’t lose a decent amount of weight right away get discouraged, lose faith, and are more likely to give up.
The PSMF is simply one of the fastest ways to lose body fat.
Is the Protein Sparing Modified Fast Diet Safe?
Yes, it’s safe for just about everyone. Anyone can do a protein sparing modified fast for a week and come out okay. Check with your doctor if you have a medical condition, of course, and I would never recommend that kids, teens, or pregnant women (or those actively trying to become pregnant) do one, but everyone else? Go for it. A week is safe. A week is effective. A week will show you how fast you can lose fat.
But if you decide to stay on it for much longer, or even long term, watch for warning signs.
Thinning hair
Weak nails
Trouble sleeping
Low energy overall, not just in the gym
Low thyroid function
Menstrual changes, or even loss of menstruation
Not recovering from workouts, injuries, or wounds
Negative mood changes
These all indicate a worsening of your metabolic rate. You’re becoming less virile, less fertile, and less robust in general. Your diet is no longer improving your health. It’s worsening it. It’s time to start eating more food, more fat, and more carbs.
Also, as women tend to be more sensitive to low calorie diets and things like extended fasts, I’d recommend that any women doing a PSMF pay close attention to these symptoms and signs.
Besides, the PSMF isn’t supposed to be a long-term diet. It’s supposed to be a shock to the system. The trick is losing weight rapidly by adopting a healthy way of eating and living. One that you can stick with.
If you have any other questions about the protein sparing modified fast, let me know down below in the comment section, or ask about it on social media and I’ll try to get back to you.
Originally Posted At: https://breakingmuscle.com/feed/rss
Maxime Boudreault is the champion of the 2022 Canada’s Strongest Man (CSM) contest. It’s the strongman’s first-ever CSM title. This year’s strength competition took place on August 25-27 in Sainte-Anne-de-Beaupré, Canada.
Joining Boudreault on the podium were 2021 champion Gabriel Rhéaume and Wesley Derwinsky in second and third place, respectively. Rhéaume took second place by just a one-point margin over Derwinsky. Meanwhile, after a second-place result in 2021, Derwinsky remained on the podium for a second straight year.
Here are the final standings from this year’s Canada’s Strongest Man:
Here’s a quick event-by-event breakdown of every segment from the 2022 Canada’s Strongest Man:
Event One — Squat Lift
The Squat Lift opening event tasked the athletes to perform a squat for as many reps as possible with a 311-kilogram (685.5-pound) implement. Kelly Branton placed himself ahead of the rest of the field with 11 successful reps and notched the event victory.
Kelly Branton — 11 reps
Simon Pratte — 10 reps
Wesley Derwinsky — Eight reps
Joey Lavallée — Seven reps
Maxime Boudreault — Six reps
Frédérick Rhéaume — Six reps
Keven Malenfant-Caron — Six reps
Gabriel Rhéaume — Three reps
Ben Court — Three reps
Sean Hayes — Zero reps
James Jeffers — Zero reps
Tyler Sigurdson — Zero reps
Event Two — Dumbbell Medley
The dumbbells in this medley for time had a weight range of 78 to 124 kilograms (172 to 273.5 pounds). None of the competitors successfully lifted all five dumbbells within the 90-second time limit, but strong performances from Simon Pratte and Boudreault gave them a tie for first place.
The traditional Atlas Stones came a little earlier during the 2022 CSM in a change-up from the usual strongman format, where the stones are often the final event of a contest. The five stones ranged from 141 to 191 kilograms (311 to 421 pounds). Boudreault made easy work of the stones as the only competitor to lift all five for the event win.
Maxime Boudreault — Five in 26 seconds
Gabriel Rhéaume — Four in 24 seconds
James Jeffers — Four in 25 seconds
Sean Hayes — Four in 32.24 seconds
Tyler Sigurdson — Four in 32.94 seconds
Joey Lavallée — Four in 35 seconds
Frédérick Rhéaume — Four in 35 seconds
Simon Pratte — Three in 27 seconds
Keven Malenfant-Caron — Three in 39 seconds
Wesley Derwinsky — Three in 41 seconds
Kelly Branton — One in 10 seconds
Ben Court — No successful lifts
Event Four — Max Deadlift
The Max Deadlift is another staple and self-explanatory event in strongman. Whoever could deadlift the most weight for one rep would be the victor. There was a four-way tie at the top with no definitive winner.
The Log Lift of this contest progressed to whoever could press the most weight overhead in one rep. Boudreault won another event as the only athlete to successfully press 188 kilograms (414.5 pounds).
The deadlift reappeared toward the latter portion of the 2022 CSM, this time asking the athletes to hold a 318-kilogram (701-pound) deadlift in the locked out position for as long as possible. Joey Lavallée’s final time beat Pratte by less than four-tenths of a second for the win.
In the Back Lift, the athletes had to position themselves under an implement with their back essentially parallel to the ground and the load supported above their hips. They then lift the implement from said position. Tyler Sigurdson was the winner with a staggering weight more than 43 kilograms (94.8 pounds) heavier than the next best competitor.
The eight bags in the Bag Over Bar final event ranged from 20 to 32 kilograms (44 to 70.5 pounds). The bar the athletes had to toss the bags over was 4.57 meters (15 feet), and they had 75 seconds to finish. Derwinsky edged out Boudreault for first, but both were the only to toss all eight bags successfully.
Boudreault’s win at the 2022 CSM book-ends a solid spring and summer of results in 2022. The 31-year-old has finished in the top five at four straight contests. A first-time victory in his native Canada is likely the most satisfying for the top-tier competitor.
Originally Posted At: https://breakingmuscle.com/feed/rss
Time and time again, Heather Connor shows why she’s regarded as one of the world’s strongest powerlifters. In advance of her next competition across the pond, the elite 47-kilogram lifter recently showed off her tremendous legstrength.
On August 29, 2022, Connor shared an Instagram clip of herself completing a 152.5-kilogram (336-pound) raw back squat during a training session. The feat is a personal record (PR) for Connor, and it also eclipses her all-time competition best by 9.4 kilograms (20.8 pounds). Connor previously notched her competition best back squat of 143 kilograms (315.2 pounds) at the 2022 USA Powerlifting (USAPL) Raw Nationals.
Connor wore a lifting belt, wrist wraps, and knee sleeves while achieving her new squat PR.
Connor’s strides with her squat are a part of her overall preparation for the upcoming 2022 Fédération Française de Force (FFForce) Girl Power in France. The competition will take place on October 15, while its precise location is still unclear at the time of this writing. The contest will mark Connor’s debut in a sanctioned French lifting setting.
The athlete has competed on an international lifting platform before. Connor is a two-time International Powerlifting Federation (IPF) World Champion in the 47-kilogram weight class (2018-2019). Her most recent appearance at the IPF Worlds earlier this summer saw the American athlete score a new deadlift IPF World Record of 185 kilograms (407.8 pounds). That staggering pull helped Connor to an eventual second-place finish behind the victor, Tiffany Chapon.
Here’s an overview of Connor’s all-time raw competition bests:
Heather Connor (47KG) | All-Time Raw Competition Bests
At the time of this article’s publication, Chapon has not made a public allusion to competing in the 2022 FFForce Girl Power against Connor. After falling short to Chapon at the 2022 IPF Worlds in South Africa, Connor seemed disappointed at her performance while giving credit to her peer.
“Not my best, certainly not my worst, but today is what I had in me,” Connor wrote in a reflective June 6 Instagram post. “The stronger lifter [Chapon] won today, and I’m perfectly okay with that.”
A win at the Girl Power contest, regardless of whether Chapon participates, would undoubtedly be a quality way for Connor to bounce back from her finish in South Africa. In the event there is a confirmation, Connor and Chapon could start making for a fascinating, back-and-forth rivalry in the 47-kilogram weight class in the coming years.
First, I want to say thank you for convincing me to do Tabata! I was struggling to lose weight and Finally I found something that helped! I really appreciate your coaching! - Craig T.
Ever since I was convinced to do Tabata I have seen huge results, I lost 6 pounds and gained energy in the first 3 weeks. I have been working out for 3 months before I decided to do Tabata and I struggled to lose weight.
At first I thought "How am I losing weight by bringing my heart rate up then cooling down then bringing it up again?" I don’t know how it works but it does!
Thank you!! - Theresa F.
The first day of Tabata, I wondered WHAT AM I DOING - I AM 56 !! Five weeks later I knew that it was what I needed. I learned that I could push myself well beyond my comfort zone and feel good later. I have a marked improvement in physical as well as emotional endurance. - Lyn C.
When I was first told about Tabata I was very excited from the word go, however that excitement stemmed from the fact that I had no clue what it meant. I missed the first week of class b/c I was traveling for work so when I came in during the 2nd week I had some making it up to do.
It was hard at first b/c my body wasn't used to working out at such a fast pace, but once I got into a rhythm I started to feel very good. These classes are no joke. If you stick with it you will leave there feeling stronger, healthier and overall better about yourself and what you've accomplished.
I would recommend these classes to anyone. Darrin is a great trainer and he'll keep you going with his energy.
- Jami L.
Warriors Fit Audio
Warrior Fit uses High Intensity Music to get ya Moooovin' So we can all "Get Our Sweat On"
The link below will give ya a freeee shot at Audible plus a couple audio books just to try it out and if you haven't used audio books on your commutes you are missing out. Get pumped up before you get to where you are going and exercise your mind. I use it Everyday. Go get yours now!
The stereotype of a typical college student’s diet is pretty grim. Ramen and fast food. Keggers and 2 a.m. pizza. All-nighters fueled by Red Bull and Cool Ranch Doritos®. Mostly tragic dining hall food.
And speaking of life, it gets in the way sometimes, just like it does for everyone. It’s during those times, when the sh*t is hitting the fan, that I see the true value of my health practices. The simple routines that I have in place for mindset, nutrition and fitness keep me on track no matter what is going on around me.
There are some crazy crash diets out there. You’ve got the cabbage diet, where people live (or try to live) off of cabbage soup for weeks at a time. You’ve got the gelatin diet of the 70s, where people would try to lose weight by eating only gelatin (it didn’t work and some people got really, really sick). There are dozens of variations of crash diets, and most of them are unsustainable, unhealthy, and ineffective.
(@max.boudreault23)
For now classes are 6pm and 640pm at 2840 Wildwood st in the Boise Cloggers studio.
Book your class NOW!
click this ==>
Putting the grammar-Nazi away… there is so much truth to your thoughts on creating – rather than passively consuming – experience. To me, it’s the difference between men like Sir Hillary and Norgay (truly intrepid souls) and all those tourists who pay to be all but carried up Everest.
That’s not to knock those who follow that set guide rope, it’s still a dangerous and no-doubt memorable time, and I’ve personally never stood on top of the world – it’s just not the same.
Too much planning can kill pristine joy. Adventure with security is a lie. Granted, reckless adventure can simply be stupidity (the first time I saw a hyena in the wild, I tried to pet it – I’m forever grateful that it ran away), but I’d rather live stupid than live boring.”