When it comes to performance and weight loss the focus is usually on quick but temporary changes.
Below are five subtle yet crucial performance and long term fat loss techniques.
1. Monitor workout recovery and intensity
This is so important for long term performance and fat loss. I am constantly asked “What should I do on my off days?” or “What workouts can I do on my own?” Many times people will look at me bewillered when I say nothing or I tell them to do some walking.
You see our bodies need recovery and rest to perform optimally. Now I am not suggesting that every day should be a rest day or that you should not get after it, but rather pay attention to your performance and how you are feeling. I would much rather increase intensity over a long period time versus exercise often at the same or lower intensities. Less can be more if done with appropriate training!
2. Eat to perform well with no more dieting
Today we are looking at thousands of different diets including all sort of crazy fad diets. Some are crazy, stupid, and others are just downright lethal. If you do not believe me read these http://www.everydayhealth.com/diet-and-nutrition-pictures/crazy-diet-fads.aspx#/slide-13 Cigarette Diet, Baby Food Diet, HCG, and the Twinkie Diet just to name a few. A wise man once told me “show me someone who is dieting and I will show you someone that struggles with weight.”
3. Manage Stress and Sleep
This one goes along with number one but it deserves a spot of its own. When a person lacks sleep and is unable to deal with stress hormones become out of whack. When hormones become out of whack weight loss becomes more challenging or even impossible. This article explains it very well http://www.theiflife.com/fat-loss-101-master-the-basics/. People always tell me their hormones are out of whack because of age. I think instead that hormones become out of whack largely because of lifestyle.
4. Foam roll and band stretching
At this point you might think I am stretching it a little bit. Well the truth is when someone is consistent with these two things recovery speeds up, performance goes up, and risk of injury goes down. These are all things that are needed for long term performance and fat loss. http://www.3fatchicks.com/the-benefits-of-a-myofascial-release-massage/ talks more about the benefits of myofascial release.
5. Focus on strength per pound of body weight
I have never seen someone who is overweight that can do amazing body weight feats of strength. I am also not saying that a person should not focus on absolute strength because they should. I am saying over a period of time a person should get stronger in bodyweight movements and keep advancing in these. If I go from zero pull ups or assisted pull ups to being able to do five trust me when I tell you your body will look different. The benefits of bodyweight training are many and not the purpose of this blog post but again a person should be getting stronger per lb of bodyweight to see long term fat loss results!
Please share your thoughts below do you agree, disagree, or have any ideas of your own!
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