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Health & Fitness (Hormones Control the chemicals that control your…

- - - - Quantifiable
        
        Lift a weight for reps/sets
        
        Achieve a body measurement
        
        Power output/speed/distance for time
        
        Sport specific goal
      - Establish a benchmark
      - Achievable
        
        What is the increase?
        
        What could stop you?
        
        What will you do to achieve it?
        
        Has it worked for other people, does this mean it will work for you?
        
        What is the process for measuring success?
        
        Will it conflict with other goals?
      - Timeframe
        
        When will you achieve it?
        
        How will you track progress on the way?
        
        What's the fastest and slowest it could take, but still happen?
  - - - yo yo dieting doesn't work
      - The more extreme the change e.g. not drinking for a month, the harder the fall, e.g. the more you get wasted when you start
    - - If it's a small change, you can only make a small mistake, meaning you have a good chance of getting it right next time
      - Small changes are easier to stick too
      - You don't have to be perfect, just try to do better than last time
    - - The more frequently you do something the more quickly it becomes a habit
      - You still have to work hard to reacquire old habits if you've taken a break
    - - make sure you don't go to buy food when you're starving right after a workout
      - Get gym kit ready the night before so you don't miss the workout before you start
      - Agree to do something with a mate
      - Find a type of training that's really easy to get to
    - - Yoga
      - Meditation
      - Silence
  - - - Body fat: Men 13-15%, Women 23-25%
        
        Look healthy, shouldn't have a belly, tiny bit of muscle definition
        
        Training couple of times a week, plus mildly active every day e.g. hour of walking
        
        Drinking once a week or less
        
        Training regularly, at least 2-3 times a week
        
        You do can't have late nights every night or you won't recover from training
      - Body fat: Men 15-20%, Women 35-30%
        
        little to no muscle definition
        
        possible to maintain even with drinking weekly and eating some junk food
        
        You do "some exercise"
      - Body fat: Men 10-12%, Women 20-22%
        
        Starting to look lean, some ab definition is there when you tense, some muscle is there for sure all the time. Veins likely to be visible during and after a workout too.
        
        Feel more energetic
        
        You eat a health balanced diet, which means fewer cravings but more planning.
        
        Training several times a week
        
        Need a regular sleeping pattern
        
        Drinking is pretty rare, every few weeks
      - Body fat: Men 6-9%, Women 16-19%
        
        You look like an athlete. Some serious muscle on show and veins popping almost all the time.
        
        Very careful with what you eat, counting calories and macros
        
        Drinking every few weeks at most and even then only a little
        
        no junk food
        
        9 hours sleep a night like clockwork.
        
        No going out at weekends
        
        Training 6+ times a week
        
        Actively keeping stress down with meditation or mobility
        
        There isn't any free time as you train, recover, eat and sleep during all of it.
        
        Often feeling tired from training
      - Body fat: Men <6%, Women <16%
        
        Top level athlete. Ripped. You can make out individual muscle fibres and veins are popping all over the place all the time. 8 pack for sure.
        
        Measuring out every gram of food, tracking macros and water, probably a fair few supplements too
        
        training every day, most of the day
        
        No drinking. Ever.
        
        Feeling exhausted from training a lot.
  - - - Strong App
      - Strava
      - Steps
    - - Scales
      - Skin callipers
      - Dexa scan
      - Progress pictures
    - - My Fitness Pal
    - - Sleep Cycle
    - - Fitbit
      - Apple Watch
    - - More progress means more motivation
      - Stop before you do too much damage
      - Find what works for you
      - Make sure you achieve your goals
      - You can't make progress if you aren't measuring progress
- - - - eat less than you need
    - - eat more than you need
  - - - Sugars
      - Fruit
      - Complex carbs
      - Refined carbs
- - - - Benefits
        
        Increase muscle size
        
        Burn fat
        
        Feel great
        
        Increase Strength (the heaviest weight you can lift)
        
        Resistance to injury
        
        Better brain function
      - types
        
        Size
        
        What it is
        
        6-12 reps
        
        60-80% of one rep max
        
        Rest for 60-120 seconds
        
        Focuses on an individual muscle or smaller group of muscles
        
        2-4 exercises in the middle of a workout
        
        Why it works
        
        Saccoplasmic hypertrophy - increases fluid in muscle cells for more size and more reps
        
        Slight increase in number of muscle cells, very small increase in one rep max
        
        Some release of hormones
        
        Exercises
        
        Leg press
        
        Incline bench press
        
        Deadlift variations
        
        Bicep curls
        
        Tricep extension
        
        Cable exercises
        
        Resistance machine exercises
        
        Most dumbbell exercises
        
        Bodyweight variations
        
        tips
        
        Keep on top of form, no wiggling around
        
        After strength exercises, start with larger muscle groups and work towards more isolation exercises e.g. from bent over rows to bicep curls
        
        As the workout progresses, go for lower weights and higher reps
        
        The big size gains come form strength gains. Don't neglect strength training
        
        Pick exercises that are sport and goal specific
        
        Pick a weight/variation that will hit the right rep range, don't try and do pull ups if you can only do three, unless you are doing it as a strength exercise
        
        Working to failure is ok on isolation exercises
        
        Recovery is much faster if not done in combination with strength training, 5 times a week is ok, or on top of sport specific training
        
        sensations
        
        Hot and sweaty
        
        Feel the burn in the targeted muscle
        
        Feel the pump
        
        Briefly out of breath
        
        Who it's for
        
        Casual, non competitive athletes
        
        Improving physique
        
        Conventional "gym" workouts
        
        What you mesaure
        
        Muscle size e.g. diameter around biceps
        
        Increase in number of reps
        
        Increase in weight lifted
        
        Increase in volume (total reps x weight lifted for each rep)
        
        Strength
        
        Why it works
        
        Myofibrilar hypertrophy - create new muscle cells
        
        Neurological improvements - your brain recruits more muscle cells more efficiently
        
        Releases hormones - burns fat, grows muscle
        
        Strengthens tendons and connective tissues
        
        Exercises
        
        Squats
        
        Deadlift
        
        Bench Press
        
        Overhead press
        
        Pullups/bent over row
        
        Tips
        
        Don't over train, these tax the central nervous system loads
        
        Do at the start of a workout (after warming up properly)
        
        Learn proper form before you lift heavy
        
        Never work to failure
        
        Slow steady progress is fine, it will really add up
        
        If you stop making progress, deload
        
        What it is
        
        Rest for 3-5 minutes
        
        Focus on one or two strength exercises per workout
        
        75% of one rep max or higher
        
        1-5 reps
        
        Do at the start of a workout
        
        Compound exercises, mostly full body
        
        2-3 times a week at most
        
        Sensations
        
        Feeling shaky
        
        Have trouble standing up afterwards
        
        Warm, and breathing heavy
        
        Deep fatigue in muscles
        
        Entire body feels tingly
        
        When you reach your limit, you simply won't be able to lift the full rep
        
        Who it's for
        
        If you only do one type of training, do this
        
        Basically anyone
        
        Any age, after puberty
        
        Any gender (yes women should certainly lift too)
        
        Any level of fitness
        
        Any sporting discipline
        
        If you have an injury or disability, be careful, but strength can help a lot if done properly
        
        Almost any fitness goal
        
        Make a lot of progress in a short workout
        
        What you measure
        
        One rep max - simply the heaviest weight you have lifted, or can lift theoretically.
        
        Weight lifted in relation to bodyweight
        
        You can estimate your One Rep Max by finding a weight you expect to lift fewer than ten times and seeing how many reps you can do calculate here
        
        More weight = more progress
        
        Targets
        
        Men
        
        Deadlift 2x bodyweight
        
        Squat 1.5x bodyweight
        
        Benchpress 1x bodyweight
        
        Women
        
        Deadlift 1.5x bodyweight
        
        Benchpress 0.75x bodyweight
        
        Squat 1.25x bodyweight
        
        Conditioning
        
        What it is
        
        12 reps plus
        
        low weight
        
        Circuits or short rests (under 90 seconds)
        
        May focus on a single muscle, or compound exercises
        
        2+ exercises at end of a workout
        
        1-10 mins sustained activity
        
        Why it works
        
        Saccoplasmic hypertrophy - slightly more size, ability to do more reps or sustain tension for longer
        
        Oxygen deficit - causes metabolic improvements
        
        Exercises
        
        Planking
        
        Crunches and variations
        
        Bodyweight movements e.g. squats
        
        Weighted carries e.g. farmers walk
        
        Plyometrics e.g. jumps
        
        Cable exercises
        
        Resistance machine exercises
        
        Most dumbbell exercises
        
        Often used to increase core strength
        
        Battle ropes
        
        Sledge
        
        tips
        
        Keep on top of form, no wiggling around
        
        These won't normally make any visible progress by themselves, make sure you do in combination with strength training
        
        It's ok to work to failure
        
        Pick exercises that are sport and goal specific
        
        Progress is quickly lost, after a week or two away you'll have gone back a long way
        
        If you've made a big increase earlier on in the workout e.g. upped the weight in a strength exercise, you may not be able to hit the same numbers here.
        
        sensations
        
        Hot, sweaty and out of breath
        
        Feel the burn in the targeted muscle
        
        Start shaking/twitching while trying to hold position, or do last few reps
        
        It will hurt to hold but you will be able to push through it
        
        Who it's for
        
        General training in most sports
        
        Improving physique if you're already doing strength and size training
        
        Competitive athletes
        
        What you measure
        
        Increase in time under tension - hold a plank for longer
        
        Decrease rests - do the same reps
        
        Increase in weight will be slow, focus on time/reps
        
        Decrease time taken to achieve reps
        
        Explosiveness
      - Kit
        
        Barbell
        
        Dumbbell
        
        Bodyweight
        
        TRX Straps
      - Disciplines
        
        Powerlifting
        
        Olympic lifting
        
        Training for almost any sport
        
        Training for almost any physique
    - - Why
      - How
      - What
    - - Why
      - How
      - What
  - - - warm up
    - - Mobility
      - De-stress
      - Sleep
      - Diet
      - Reloading