Research can provide golden insights for health and fitness professionals. Here are some recent findings in the fields of nutrition and supplementation to help you stay ahead of the curve: Nutritional and Supplementation Strategies to Prevent and Attenuate Exercise-Induced Muscle Damage “Exercise-induced muscle damage typically results in impaired performance, increased pain and soreness, and reduced…
Normally, I do yoga on Thursday afternoons. But on October 26, I decided to try it in the evening around 7:30 p.m.—and then went to bed shortly after. The sleep I had that night was incredible! Check out the results: I honestly can’t remember the last time I slept that long. It was the longest…
Every seasoned weight lifter should incorporate bodywork into their restoration regimen. It’s a crucial element for staying strong, mobile, and injury-free. I personally work with five professionals on a regular basis for bodywork: I’ve created a five-part video series to give you a glimpse of what each of them does. Enjoy the behind-the-scenes look at…
While aerobic training—often called cardio—has its place, excessive amounts can have long-term drawbacks. It may increase oxidative stress, accelerate cell aging, deplete trace minerals, elevate cortisol levels, slow metabolism, and reduce strength, speed, and power. Elevated cortisol, in particular, can negatively impact the body by decreasing thyroid function, breaking down muscle tissue, suppressing the immune…
At least once a week, take a salt bath for 20–30 minutes—ideally about an hour before bed. You can create a complete restoration soup by combining the following ingredients: Experiment with different combinations to see what works best for you. Providing the body with essential minerals in the right proportions is crucial for recovery. In…
Static stretching is most effective as a recovery tool when done separately from training rather than as a warm-up. However, if setting aside dedicated time for it is challenging, you can always multitask. Why not stretch while watching TV? The average American watches over four hours of television daily—you can easily dedicate an hour of…
Back in 2000, I had the chance to spend time with Dr. Mel Siff at his ranch in Colorado. He shared many secrets on advanced recovery techniques, including contrast hydrotherapy. Here are a few key points he mentioned: According to Siff, “it is not simply the temperature of a given modality, but also the level…
Staying up to date with scientific research can provide valuable insights for health and fitness professionals. If you’re a personal trainer, here are some recent findings that can help you stay ahead of the pack: 1. Recruit Fast-Twitch Muscle Fibers for Rehab and Performance Lovering performed muscle biopsies of the rotator cuff and found the…
The type of protein you consume after training can have a major impact on your results. Weight training breaks down muscle fibers and connective tissue. You then need to build that tissue back up and animal protein does a much better job than plant protein since it provides a greater spectrum of the raw materials…
Without a doubt, branched-chain amino acids (BCAAs) top the list of supplements to take during a workout. BCAAs have a host of research-supported benefits for weight lifters. For example, they can stimulate anabolism and deter catabolism, prevent mental fatigue, and provide energy, endurance, and an increased rate of recovery. Along with their unique anabolic and…