Os proponemos un circuito pliométrico que lo podéis incluir en vuestro meso ciclo, nuestra propuesta es incluirlo 1 o 2 sesiones por meso ciclo durante la pretemporada, antes de la competición.
Este tipo de trabajo nos sirve para trabajar transferencia fuerza - potencia.
No debemos realizar demasiada carga de trabajo en forma pliométrica, ya que este tipo de trabajo demanda del SNC, del tejido conjuntivo de articulaciones y ligamentos, demasiado, lo que hará que perdamos rendimiento en fuerza máxima y podamos incluso adquirir algo de sobreentrenamiento, lo que nos puede hacer perder días de entrenamiento, por fatiga.
Por este motivo es imprescindible programar de manera adecuada este trabajo, dependiendo de:
- Nivel de atleta
- Densidad del trabajo
- Forma de trabajo
- Tipo de deporte
Es importante hacer una buena valoración.
Este tipo de trabajo produce muchas mejoras, aquí os pongo alguna:
- Se fortalecen todos los ligamentos y tendones que conforman el tren inferior.
- Se consigue mejorar notablemente la coordinación del cuerpo, haciendo que los movimientos sean más dinámicos.
- Se gana flexibilidad, haciendo los estiramientos más sencillos.
- Se combinan ejercicios de entrenamientos aeróbicos con rutinas más propias de entrenamientos de fuerza.
- Se trabajan diferentes saltos y movimientos explosivos que harán progresar al usuario y adquirir una buena forma física en poco tiempo.
Mexican Penne Pasta
. * 100g wholemeal penne
* 1 tsp rapeseed oil
* 1 large onion, sliced, plus 1 tbsp finely chopped
* 1 orange pepper, deseeded and cut into chunks
* 2 garlic cloves, grated
* 2 tsp mild chilli powder
* 1 tsp ground coriander
* ½ tsp cumin seeds
* 400g can chopped tomatoes
* 196g can sweetcorn in water
* 1 tsp vegetable bouillon powder
* 1 avocado, stoned and chopped
* ½ lime, zest and juice
* handful coriander, chopped, plus extra to serve
1. Cook the pasta in salted water for 10-12 mins until al dente. Meanwhile, heat the oil in a medium pan. Add the sliced onion and pepper and fry, stirring frequently for 10 mins until golden. Stir in the garlic and spices, then tip in the tomatoes, half a can of water, the corn and bouillon. Cover and simmer for 15 mins.
2. Meanwhile, toss the avocado with the lime juice and zest, and the finely chopped onion.
3. Drain the penne and toss into the sauce with the coriander. Spoon the pasta into bowls, top with the avocado and scatter over the coriander leaves.
Swipe left for macros. ⬅️
I’m going to be very honest with you guys. Sometimes I have thoughts that question my desire and commitment to a fit lifestyle. Sometimes I think I’m sacrificing too much to look a certain way and that it’s vain or self-absorbed to be this concerned with how my physique looks. This, will only get you so far before you quit. So, I asked myself what has been keeping me doing for a little over a year now. Then I thought, I’m not doing this for the body. No— I’m doing it for much more. Better health, feeing better, the lifestyle, the excitement of going to the gym, the serenity of cooking my meals, the organization, the discipline, etc. The body is just a cherry on top. It might as well look good. Really though, thank God I found this lifestyle. I couldn’t have dont it without my coach @berke_brown and @internalgym Yes it’s a silent hustle. Yes there’s dishes (all the time). Meal prep. Frequent grocery shopping. But the satisfaction with yourself you get is so worth it. It is worth every sacrifice. The grass will always be greener on the other side. This I know, but I also know that the grass will be greener where you water it. You can never be on both sides of the lawn simultaneously. Life will always be about balance, but sometimes it’s hard to see that you’re doing the right thing and in the right place when you’ve been there for a long time. It’s a surreal, ineffable experience to maintain so much control of what goes in you body and what you make it capable of doing. What’s your why?
Starting today, I am back to counting calories and macros. Holding myself accountable has been the hardest part of my journey. It’s not the type of food I eat. I eat generally pretty healthy. Minus a pizza 🍕 here and there 😃 However, the struggle is traveling for work and the nature of working retail. I am starting now because I want a head start on 2019. My goal is to count every day starting today and going forward. Sure I may miss some days or have to guesstimate on some occasions, but I know that being consistent with my numbers and tracking numbers that will let me lose body fat and gain muscle at the same time is where I will truly start reaching my goals. Today I needed more carbs and less protein. Feel solid about my fat %s. Here’s to early goals for 2019. Here’s to setting goals, striving to go get those goals, and being intentional! •
WEIGHING IT UP
We've all been there, we step on the scales and the number just doesn't correlate to how the last 2 weeks have gone.
Before you press all the PANIC buttons, it's good to know that these fluctuations are normal and we use the scales as just another measuring tool, not the be all and end all of our overall progress.
Below are just some of the factors that can influence body weight. All totally independent of body fat gained or lost.
1: Fluid Balance – dehydration will cause weight loss as there is less fluid within the body. 1L of fluid equates to around 1kg of body weight. But there is no change in fat tissue here. An individual may notice a drop in measured weight, for example, after a period of binge alcohol consumption. This is not indicative of actual fat loss, but a measure of the weight of fluid lost to dehydration.
2: Salt Intake – salt stimulates thirst and therefore may cause a person to drink more, leading to acute weight gain. Salt also causes water to be retained within the body. Therefore, if a person eats a particularly salty meal, the body is more likely to store water and weigh in heavier.
3: Muscle Damage – muscle damage from weight training and exercise can cause muscular inflammation and associated water retention. The subsequent increase in body water can again result in weight gain.
4: Intestinal Weight – eating a high volume of food (e.g having a unusually large 3 course dinner), increases how much food in the intestines, masking fat-related weight loss. Similarly, bowel movements impact scale weight. Greater food volume and fibre intake can play significant roles here.
5: Stress – Ok this one is sciencey. Chronic stress can cause changes in certain hormones such as cortisol. ‘Cortisol cross-reactions can influence body weight through water retention, leading either to weight gain, or weight maintenance, despite dieting conditions.
6: Menstrual Cycle – women’s weight and body composition is significantly influenced by the hormones. Levels fluctuate dramatically throughout the cycle and, during certain time periods, it is not unusual for women toexperience anywhere between 0.5kg-4.5kg in weight gain.
@Regran_ed from @fitnessft_ - 🔥 MACRO NUTRIENT CHEAT SHEET 🔥⠀
When you learn about nutrition you lean about the macro nutrients, it is important to understand what they do. But it isn't always easy to know where to find them. 🤔⠀
A quick explanation: 👇🏽⠀
- Carbohydrates can be seen as our fuel, just like a car needs gas we need carbs to work properly. ⠀
- Protein are the building block of our body. This is why you need to eat more protein when you start weight lifting. ⠀
- Fat, these make sure our hormonal balances stay right, and provide us with the fatty acids we can't make on our own.⠀
Here is a cheat sheet when you want to know what to eat to hit your macro goals, or are looking for some variety! 🙌🏽⠀
Some foods can also belong in two categories, like salmon for example this is high in protein and high in fat. 🐟⠀
When you are trying to lose weight go for foods that are just high in one category, this makes it easier to eat more! 🥘⠀
Picture by @FItnessFT_⠀
I’m ready for a greater change and I’m the only one that can do that! With life, with the gym, with work, with ME! Watch and see me do better 😝 It’s time to worry about only ME! #ProveEmAllWrong .
@ryanupchurch #ComeAndGetIt 🎶🤘🏻
Training for hugs. Out on this trip, my brother and I have been eating good food, drinking some whiskey, and enjoying some training. It’s crazy to think how small the world is when I’ve only been to a couple of states outside of California. There is so much out there I’ve yet to explore. I definitely need to travel more.
Best responses on my last post. THANK YOU. My friend feels so much more normal about her hair hygiene now. At least, (besides a few of you overachievers) we’re all gross. 😘
And this. 👆🏻Not totally seasonally appropriate but that doesn’t stop me! Its been too long since we’ve had pulled pork sandwiches over here... so we’re whipping em up for Sunday dinner. What’s everyone making?🤗
And I’m curious, is Sunday a meal-prep day for you?? I see more traffic on my blog on Sundays... is everyone planning out their weeks? Then when do you do the shopping and cooking? (I’m so not a planner) What’s in the plan?? Telltelltell.
Luv my avocado 🥑 @maxlugavere ...
WHERE CALORIES COME FROM MATTER 🔥🙌🏼
— 👈🏼 On the left I have 350 calories of filling avocado (partly due to its 12 grams of fiber) which has cardioprotective, antidiabetic, anti‐obesity, and neuroprotective effects which have been demonstrated in several studies (systematic review: https://onlinelibrary.wiley.com/doi/full/10.1002/ptr.5805)
👉🏼 On the right I have 350 calories of processed junk food which would probably make 12 year old Max very happy. Totally fine as a now and then treat but definitely not what I’d consider “real food”. —
👈🏼 On the left, I have a whole food which will stimulate my metabolism to some degree. In one study, a whole food meal burned twice the calories during digestion than the processed food meal *even when protein, carbohydrates, and fats were controlled between meals*. (ref: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2897733/)
👉🏼 On the right I have a food will not stimulate my metabolism and has the potential to inflame due to the acellular, highly processed carbohydrates and cheap industrial oils used to produce it. These cookies will not satiate my hunger and will probably increase it. They have zero fiber and are all sugar and wheat flour. —
But then again, all calories are equal. 😜😝🤣
Love you guys, hope this helps. ❤️ Max
P.S. Tag a friend who needs to see this. Sharing is caring. •
Second degree was definitely twice the fun! Beyond proud to graduate with Class I Honours! I could not have done it without the love of my life @activelivingphysio You are forever my everything ❤️ now to start planning my next adventure... they say third time is the charm, right? #dietitian#whatsnext#careergoals
A healthy lunch provides the body what it needs to finish off the day at optimum levels!
Full day's meals: ⏺️Breakfast: Oats,apple,cinnamon,honey and milk
⏺️Snack: boiled eggs,tomato,cucumber, lite mayo
⏺️Whey protein shake
⏺️Lunch: chicken,brown rice,green peppers,tunemeric and onions
⏺️Snack: 2 apples, Cupid strawberries and plain yoghurt
⏺️Whey protein shake
⏺️Supper: grilled hake, steamed veg
This is what my new daily nutrition looks like. I'll change a few small things here and there but this is the jist of it.
It has a good balance of protein,carbs and fats to ensure that not only are my muscles getting support,but also that my body gets enough energy to push me through work and then a solid training session!
Too often do we overlook how big a difference eating actually makes. It's soooooo much more than just about losing weight. It's about focus, repairing the muscles, strengthening joints,skin and bone structure, keeping vital organs clean and healthy.
What's your daily meal prep? How are you doing things differently?
How often do you take 5 minutes out of your day for you?
I bet it isn’t much. If it is I bet you could improve it to 5 full minutes and not 5 half assed minutes.
Come on, you can’t fool me. I know you could benefit from it (and so could I, don’t worry I’m in need of a butt kick too). Practicing some meditation or mindfulness has really shown amazing benefits.
You don’t need to be religious or spiritual to practice it. In fact more often people aren’t and still get the full benefits without it.
Meditation and movement are really crossing the borders of our mind and helping reduce anxiety, stress and improve life quality.
One of the most messed up stuff is that there is a direct correlation with how much time you spent invested into practicing meditation and how much more effective it gets.
That’s right, it gets better the more you do it and is more pronounced. It’s a beautiful feedforward cycle. You enjoy it, get a little benefit. Turns into more and you get a lotta benefit.
So take 5 minutes out of your day to find yourself and increase your mindfulness.
Diet Smart. Not Hard
Flex Success Coach: Dalton
A parasitic wasp fossil in baltic amber. A few weeks work, as ambers surface was a bit difficult to work with. In the end I photographed this insect submerged in oil, that improved the picture tremendously.
Below Knee Rack Pulls
165x5, 2 more than last week.
Wanted it bad.
Little leg hyper extension but good control of load. This is the most load I’ve moved with this form at this weight.
Pull and Upper sessions main staple a chin variation.
Controlled form building reps to eventually add extra weight.
Can only get 9/10 without swinging atm but this will shoot up.