20 Nov
Blog

Mash for GAINZ: 4 Simple Recipes for Performance

Success in achieving your exercise and body composition goals consists of 80% diet and 20% exercise. We discuss these exact percentages, but I think we all agree that diet plays a bigger role in achieving our goals than most of us think it can.

I originally created these Mash for Gainz recipes for myself after being injured for nine months. I figured if I could figure out my diet it would aid my recovery and prevent further loss.

How it works

The following four Mash for Gainz recipes will give you a head start when creating your own meals. You need three macronutrients in one main meal:

  1. Carbohydrates – your main source of energy
  2. Protein – For growth and repair
  3. Fat – for energy

The main macronutrient in the recipes is carbohydrates. We all need carbohydrates to function properly, so why not make this cheap, easy, and delicious?

The recipes are straightforward and easy to adapt to everyone – except for people who hate sweet potatoes. Experiment with the recipes and add different herbs and spices. Preparing fresh food can be easy, so enjoy it and have fun.

Remarks:

  • The preparation and preparation of the recipes should take about twenty minutes.
  • The recipes are very easy to follow and the ingredients can be bought in any supermarket.
  • Sweet potato is a complex carbohydrate. In contrast to simple carbohydrates (for example potatoes, white bread and fruit) it releases energy over a long period of time. This steady release of energy will keep you from craving candy.

Here are three easy steps to create your own meal:

  1. Choose a recipe.
  2. Choose your protein: Chicken breast / leg, sirloin steak, pork loin, turkey breast, tinned tuna or salmon fillet.
  3. Choose a mix of low-carb vegetables: Broccoli, spinach, tomatoes, kale, cucumber, bell pepper, watercress or rocket.

Example:

Creamy mashed sweet potato recipe

+

130g sliced ​​grilled chicken breast

(Marinade: rosemary, garlic, lemon juice, salt and pepper)

+

100g broccoli and 50g baby plum tomatoes

Creamy sweet potato mash

340kcal – Carbohydrates: 48g Fat: 13g Protein: 6g

Ingredients:

  • 200g sweet potato
  • 100g spinach
  • 100g red onion
  • 40ml cream
  • 5g coconut oil
  • 1 clove of garlic (optional)
  • Salt and pepper to taste

Method:

  1. Cut the sweet potato into small pieces (cm cubes).
  2. Pour into the saucepan and then add boiling water from the kettle.
  3. Cook sweet potatoes for up to 10 minutes or until tender.
  4. Finely chop the red onions and spinach. Once the sweet potato is tender, add the red onions and spinach to the saucepan.
  5. Cook another 2-4 minutes, then drain the ingredients in a colander.
  6. Put the ingredients in the saucepan and mash them.
  7. Add the whipped cream, coconut oil, 1 finely chopped clove of garlic or ground garlic and season with salt and pepper to taste.
  8. Mix and puree it.
  9. Serve with some meat or fish with vegetables.

Sweet potato and mushroom puree

340kcal – carbohydrates: 52g, fat: 11g, protein: 6g

Ingredients:

  • 200g sweet potato
  • 100g chestnut mushrooms
  • 100g red onion
  • 10g cashew nuts
  • 1 teaspoon arrowroot (every supermarket sells it in the baking department)
  • 20-40ml water
  • 5g coconut oil
  • 1 teaspoon fresh rosemary
  • Salt and pepper to taste

Method:

  1. Cut the sweet potato into small pieces.
  2. Pour into the saucepan and then add boiling water from the kettle.
  3. Cook the sweet potato for up to 10 minutes or until tender.
  4. Preheat the frying pan and add coconut oil.
  5. Add finely chopped red onions and mushrooms to the pan. Let the ingredient sweat and then add 1 teaspoon of arrowroot with 20-40 ml of water.
  6. Mix the arrowroot into the red onion and mushroom with a spoon until it begins to thicken. Add more water if the sauce is too thick. Then add the chopped / ground cashew nuts and finely chopped rosemary to the pan.
  7. Once the sweet potato is tender, drain it with a strainer and place it back in the saucepan.
  8. Add the red onion, mushroom and cashew nut sauce to the saucepan.
  9. Season to taste with salt and pepper.
  10. Mix and puree it.
  11. Serve with some meat or fish with vegetables.

Sweet potato and beetroot mash

Porridge, recipes, meals, meal planning, sweet potatoes, nutrition

395kcal – carbohydrates: 54g, fat: 17g, protein: 5g

Ingredients:

  • 200g sweet potato
  • 50g cooked beetroot
  • 100g red onion
  • 80g avocado
  • Small handful of coriander
  • 1/4 lemon juice
  • Salt and pepper to taste

Method:

  1. Cut the sweet potato into small pieces.
  2. Pour into the saucepan and then add boiling water from the kettle.
  3. Cook sweet potatoes for up to 10 minutes or until tender.
  4. Finely chop the red onions. Once the sweet potato is tender, add the red onions to the saucepan.
  5. Cook another 2-4 minutes, then drain the ingredients in a colander.
  6. Return the ingredients to the saucepan and mash them.
  7. Add sliced ​​beets, avocado, finely chopped coriander, lemon juice to the saucepan.
  8. Mix and puree it.
  9. Serve with some meat or fish with vegetables.

Sweet potato and carrot puree

326kcal – carbohydrates: 55g, fat: 9g, protein: 5g

Ingredients:

  • 200g sweet potato
  • 100g carrot
  • 100g red onion
  • 50ml cream
  • Handful of chives and basil
  • 1/4 lemon
  • Salt and pepper to taste

Method:

  1. Cut the sweet potato into small pieces.
  2. Pour into the saucepan and then add boiling water from the kettle.
  3. Cook sweet potatoes for up to 10 minutes or until tender.
  4. Finely chop the red onions and grate the carrot. Once the sweet potato is tender, add the red onions and grated carrot to the saucepan.
  5. Cook another 2-4 minutes, then drain the ingredients in a colander.
  6. Return the ingredients to the saucepan and mash them.
  7. Add the cream, 1/4 lemon juice, finely chopped chives and basil.
  8. Season to taste with salt and pepper.
  9. Mix and puree it.
  10. Serve with some meat or fish with vegetables.

More like that:

  • Filled and sexy: 3 sweet potato recipes for post-workout meals
  • Goodness, Grace, Great Balls of YUM: 2 paleo treats for athletes
  • 7 Habits to Success: How To Achieve Your Nutritional Goals
  • New to muscle building today

The post Mash for GAINZ: 4 Simple Recipes for Performance first appeared on Breaking Muscle.

20 Nov
Blog

CrossFitters: The 3 Letters You Need to Know in Supplements

“If you had to decide which dietary supplement to take for performance, which one would it be?” I am asked this question a lot. Amidst the myriad of information and bro-science, it's hard to understand which nutritional supplements can give you the best bang for your buck.

CrossFit, the fitness sport, is constantly evolving. Competitors are getting fitter, faster and stronger, and competitive standards are constantly improving. Because of this, we need a better understanding of how to maximize training potential. As the training volume and intensity increases, so too does our need to improve our diet in order to recharge our batteries and recover more effectively from training. Dietary supplements play a crucial role here.

Nutrition for optimal performance

There are no really essential supplements. They are called "supplements" for a reason – they are generally intended to be added to your diet. They are not intended to replace meals or nutrients that you can get from whole foods or healthy sources.

I am having a hard time finding a supplement that I would recommend for performance so I think about diet for optimal performance instead. There are three key areas for this – pre-workout, post-workout and intra-workout.

"(I) If you are serious about your CrossFit performance, I would strongly consider adding these three important nutritional supplements to your eating plan."

Proper supplementation at these times can have beneficial effects on performance, including:

  • Increase in work ability
  • Reduce recovery between laps, intervals, or sets
  • Improvement in tolerance to exercise volume
  • Improve recovery between sessions

I've compiled a list of the top three nutritional supplements to take at these important times, and sorted them based on the following criteria:

  • How well they work (both from personal experience and academic performance)
  • How well researched they are
  • How inexpensive they are.

As it turns out, choosing supplements really is as simple as ABC.

A – amino acids

That might as well have been “P” for protein, but then it wouldn't be as catchy as ABC. Amino acids are the building blocks of protein, and protein intake plays a huge role in both body composition and recovery from exercise.

Supplementing with protein or branched chain amino acids (BCAAs) can help prevent muscle breakdown during exercise and has been shown to improve recovery. Reduce muscle soreness and improve body composition.1,2

The most commonly supplemented amino acid is leucine (a branched chain amino acid found in whey protein powders). Leucine plays an important role in building muscle tissue. It is found in many food sources, but is generally found in higher concentrations in whey and dairy products, making them ideal for improving muscle growth and repair.

From a performance standpoint, whey protein or amino acid supplementation has been shown to be effective: 3,4,5

  • Improve muscle recovery after exercise
  • Improve muscle maintenance during weight loss
  • Improve muscle building in combination with resistance exercises
  • Reduces muscle soreness and improves recovery

There have also been studies linked to using BCAAs before exercise to improve exercise intensity and reduce exercise-induced fatigue.2.6

"In the midst of tons of marketing intelligence and bro science, it's hard to understand which nutritional supplements can give you the best bang for your buck."

It is often recommended that whey protein be consumed immediately after a workout to improve recovery from sessions. However, whey protein might also be advisable before a workout. Because it is quickly digested, amino acids can be broken down quickly and released into the bloodstream. Providing the amino acids to the muscles to use when needed during the session.

BCAA supplementation is just as versatile, as BCAAs can be beneficial pre-workout, within-workout, or post-workout depending on your goals. BCAA supplementation can prevent muscle breakdown if taken during exercise and can also prevent catabolism if taken after exercise. This can be especially useful when you have a calorie deficit to lose weight but don't want to lose muscle mass.

B – beta alanine

Beta-alanine is known as lactic acid buffer and can prevent the build-up of metabolic by-products that occur during high exercise intensity. Beta-alanine supplementation can also help remove these by-products from our muscles and bloodstream when the by-products reach thresholds that limit performance.

Beta-alanine works by increasing intramuscular carnosine levels. Carnosine is released into the bloodstream when our blood levels become acidic and helps prevent the build-up of hydrogen ions (which cause the acid in the blood), which our muscles burn. A higher level of carnosine in the blood prevents or at least delays the onset of this burning and allows us to work harder longer. Beta-alanine has been shown to be particularly effective at improving performance and power delivery during workouts that last between one and four minutes

Crossfit, crossfit competition, crossfit athlete

Beta-alanine is often prescribed as a pre-workout dietary supplement. However, the intake of beta-alanine is not time-dependent, so it can be taken throughout the day. The main reason it is taken before exercise is because it can coincide with creatine supplementation (see below) for additional synergistic effects on exercise performance.

In terms of dosage, beta-alanine is most effective in the range of 2-5 g per day. Higher doses can cause tingling sensations (a harmless side effect). This can be avoided by dividing the dosage into smaller servings.

C – creatine monohydrate

Creatine is one of the best-researched sports supplements and has a reputation for improving performance during high-intensity exercise (especially interval training).9,10 Creatine can improve performance in any case that requires explosive power boosts. These short bursts of energy are powered by our creatine phosphate system, and this energy system is only effective for six to ten seconds of high-intensity activity before our creatine stores are depleted. During our recovery phases, our creatine stores are replenished.

Supplementing with creatine can help in this process in two ways. It can replenish our creatine stores, which means it takes longer to deplete our creatine levels and replaces the creatine depleted during activity more quickly.

“There are no really essential supplements. They are called "supplements" for a reason – they are generally intended to be added to your diet. "

From a performance point of view, supplementing with creatine monohydrate means:11th

  • Enhanced strength and power
  • Improved recovery between laps and sessions
  • Faster sprint times
  • Improved hydration
  • Less fatigue during training

Most creatine supplement protocols encourage a loading phase which is used for faster saturation of cells. After this saturation period, it is customary to use a dosage of 5 g per day. This saturation can be more easily achieved by consistently taking a dose of 2-5 g both before and after exercise. Using this latter strategy enables the synergistic benefits of supplementing with beta-alanine (pre) and whey protein (post) to further improve performance and recovery.

Benefits for every CrossFitter

This is by no means an exhaustive list or what I would recommend to anyone. However, if you are serious about your CrossFit performance, I would highly consider adding these three important nutritional supplements to your eating plan.

Check out these related articles:

References:

1. Bigard AX, Lavier P, Ullmann L, Legrand H, Douce P, Guezennec CY. – Dietary supplementation with branched-chain amino acids for repeated longer ski exercises at altitude. Int J Sport Nutr. 1996 Sep; 6 (3): 295-306.

2. Shimizu M, Miyagawa K, Iwashita S, Noda T, Hamada K, Genno H, Nose H. – Energy expenditure during 2-day hiking tours in the mountains (2,857 m) and the effects of amino acid supplementation in older men and women. Eur J Appl Physiol. 2012 March; 112 (3): 1077-86. doi: 10.1007 / s00421-011-2057-2. Epub 2011 July 9th

3. Hoffman JR, Ratamess NA, Tranchina CP, Rashti SL, Kang J, Faigenbaum AD. – Influence of protein supplement timing on strength, strength, and body composition changes in resistance trained men. Int J Sport Nutr Exerc Metab. 2009 Apr; 19 (2): 172-85.

4. Kerksick CM, Rasmussen CJ, Lancaster SL, Magu B, Smith P, Melton C, Greenwood M, Almada AL, Earnest CP, Kreider RB. – The effects of protein and amino acid supplementation on performance and exercise adjustment during ten weeks of strength training. J Strength Cond Res. Aug 2006; 20 (3): 643-53.

5. Andersen LL, Tufekovic G, Zebis MK, Crameri RM, Verlaan G, Kjaer M, Suetta C, Magnusson P, Aagaard P. – The effect of strength training in combination with timed protein intake on muscle fiber size and strength. Metabolism. February 2005; 54 (2): 151-6.

6. Blomstrand E, Hassmen P, Ek S, Ekblom B, Newsholme EA. – Influence of taking a branched-chain amino acid solution on perceived exertion during exercise. Acta Physiol Scand. 1997 Jan; 159 (1): 41-9.

7. Zoeller RF, Stout JR, O'kroy JA, Torok DJ, Mielke M. – Effects of 28-day beta-alanine and creatine monohydrate supplementation on aerobic strength, breath and lactate thresholds, and time to Exhaustion. Amino acids. 2007 Sep; 33 (3): 505-10. Epub 2006 Sept. 5.

8. Stout JR, Cramer JT, Zoeller RF, Torok D, Costa P, Hoffman JR, Harris RC, O’Kroy J. – Effects of beta-alanine supplementation on the incidence of neuromuscular fatigue and respiratory threshold in women. Amino acids. 2007; 32 (3): 381-6. EPUB 2006 11/30

9. Graef JL, Smith AE, Kendall KL, Fukuda DH, Moon JR, Beck TW, Cramer JT, Stout JR. – The effects of four weeks of creatine supplementation and high-intensity interval training on cardiorespiratory fitness: a randomized controlled trial. J Int Soc Sports Nutr. 2009 Nov 12; 6:18. doi: 10.1186 / 1550-2783-6-18.

10. Juhász I, Györe I, Csende Z, Rácz L, Tihanyi J. – Creatine supplementation improves the anaerobic performance of elite junior fin swimmers. Acta Physiol Hung. 2009 Sept. 96 (3): 325-36. doi: 10.1556 / APhysiol.96.2009.3.6.

11. Kendall KL, Smith AE, Graef JL, Fukuda DH, Moon JR, Beck TW, Cramer JT, Stout JR. – Effects of four weeks of high-intensity interval training and creatine supplementation on critical strength and anaerobic work capacity in college-aged men. J Strength Cond Res. 2009 Sep; 23 (6): 1663-9. doi: 10.1519 / JSC.0b013e3181b1fd1f.

Photos 1 and 3 courtesy of CrossFit Los Angeles.

Photo 2 courtesy of Shutterstock.

20 Nov
Blog

You’re Not an Elite Athlete, So Stop Acting Like One

Immersed in your computer screen, sit in silence and watch a repetition run flawlessly. The seemingly effortless movement from start to finish leaves your mind searching for answers.

Like a voyeur you scroll again and again through the wondrous world of the internet. Everything you see is perfection on all levels, the elite work of the full-time athlete. Suddenly you're no longer comparing your maximum repetitions with the other guys in the gym, but with a Russian strength athlete who is only half as heavy as you. The waistband of your shorts clicks back into place as you check your manhood and feel the shrinkage of defeat.

But elite-level performance is based on simplicity and consistency. The comparison between you and the young woman is actually an insult to her pursuit of success. Before you get all of the elite, you need to understand that you need to fall back on the basics that exist inside and outside the gym.

Elite-level performance is based on simplicity and consistency.

1. Earn the right to progress

Training is a lifelong pursuit. The mistake many athletes make is failing to realize that every exercise is based on a certain basic level of movement. Sliding your feet and catching the bar deep in a snatch comes from hours spent in deep squats. From practicing with a wooden pole, when your whole body is yelling at you, to jumping on the pole like your hero.

“Training is more than just physical presence. Improving every aspect of your time in the gym is a mental exercise. "

Regardless of the sport or skill required, there is a simple question that needs to be answered. Where are you currently on this continuum of skills? You have to be honest and find your own starting point and then move forward gradually.

What you then have is information that you can translate into your own training plan. They adapt to the training behavior of your own body and do not break down your body with the volume that only a well-drilled machine of an athlete can handle.

2. Move with the aim of improving yourself

You don't have the luxury of filling your day with all the nuances of exercise. So let's be honest. Is the latest animal crawling pattern that everyone will see benefit your troubled ankle that you always complain about when you struggle in the squat?

"Is the latest animal crawling pattern you see everyone doing to benefit your troubled ankle that you always complain about when you crouch fight?"

From the moment you walk into the gym you have a purpose. Training is more than just physical presence. Improving every aspect of your time in the gym is a mental exercise.

Elite, everyday athletes, training, mindset, sports psychology

Working on Purposeful Movement with Dmitry Klokov.

Does your movement preparation deal with mobility problems? Does this core drill complement a compound lift? Do you lose yourself in another world during your rest periods by scrolling down your phone or are you focusing on breathing exercises to recover faster? It's your decision.

3. Find radiators, not drains

Life will expose you to two different types of people. On the one hand, the person who always has a problem and complains all the time. The kind of person who with their negativity drains life from one person to the next.

"Your training room should be filled with a community of radiators that not only take your training, but also your everyday life to the next level."

Then you will encounter the energy boom that radiates over a smile from another athlete in the last seconds of a skin-ripping kettlebell snatch. This person is great to be with, and of the two, it will be the one who will keep you in the zone.

In a healthy and productive training environment, leave the little glitches of life behind you. Your exercise room should be filled with a community of radiators, which not only take your training, but also your everyday life to the next level.

Elite, everyday athletes, training, mindset, sports psychology

Radiant energy after 715km in the boat with friends.

4. Find the right coach

At some point you have to make decisions yourself. As soon as you step onto the ring, the playing field or the secluded platform, you are in control. This is not applied simply by reading a book. It's an immersion in your workout and sport with a trainer who slowly gets you to ask your own questions.

“If you want to achieve more than you currently think possible, then look for a coach, preferably through a recommendation. Listen and above all trust his process. "

Spending two weeks with the 2004 Russian Olympic champion, Dmitry Berestov, asking endless questions and watching the coach-athlete interaction left me in no doubt. To quote Berestov himself: "The best athletes have been trained to think and not to hang out."

If you want to achieve more than you currently think possible, then look for a coach, preferably through a recommendation. Listen and most importantly, trust his process.

Elite, everyday athletes, training, mindset, sports psychology

Me with Olympic champion Dmitry Berestov.

5. Get a living

You're more than just a six pack or a good gluteus muscle. You're a living example of what you're doing outside the gym walls. Two hours of exercise won't undo a missed meal, endless nights of poor sleep, or a work-life balance that burdens you more than the thought of a 2km rowing time trial when you are just over six feet tall (or is that so?) just me?).

"Remember, there is such a thing as life, especially when training isn't about life, death or medals."

Jokes aside, building up all of the small loads will go a long way when you put the pressures of volume and intensity in your workout time. Something is going to give way, and it's usually a part of the body. Remember that there is such a thing as life, especially when training isn't about life, death or medals.

diploma

It's easy to get caught up in the details of the programming and the OCD-like sexiness of the numbers, percentages, paces, and rep ranges shared across the internet. Realize that there is more to being elite than just spending time in the gym.

More like that:

19 Nov
Blog

Lenovo ThinkBook Plus Gen 2 Review: An E-Ink Experiment

Lenovo Thinkbook Plus Gen 2 review

Lenovo ThinkBook Plus Gen 2

RRP $ 1,696.00

"The Lenovo ThinkPad Plus Gen 2 is just fast enough for productive users and has reasonable battery life, but its e-ink display stands out as a unique and useful feature."

advantages

  • Innovative e-ink panel

  • Excellent IPS main display

  • Very good keyboard and touchpad

  • Good build quality

  • Thin and light

disadvantage

  • Expensive

  • There is a lack of performance

  • Insufficient connectivity

If you're an avid reader like me, e-ink is magical. You will likely appreciate the way e-ink makes reading more comfortable, while causing far less eye strain and putting a minimal drain on battery life.

But is there any application that goes beyond simple e-readers? Lenovo has been at the forefront of experimenting with e-ink, and its latest creation embeds a 12-inch e-ink display right on the lid of a laptop called the ThinkBook Plus Gen 2. The laptop is an upgraded version of the thin and light ThinkBook 13x, a device for small businesses.

I tested a high-end configuration of the ThinkBook Plus Gen 2 with a Core i7-1160G7 and a 13.3-inch 16:10 WQXGA (2,560 x 1,600) display that came at a premium price of US $ 1,696 -Dollars is being sold. Like the ThinkBook 13x, it is a bit overpriced for a basic business laptop. However, the e-ink screen may be worth the premium for anyone looking to read e-books, write notes on a more comfortable display, or take lots of notes without running out of battery.

E Ink display

The Lenovo ThinkBook Plus Gen 2 in e-ink mode.Mark Coppock / Digital Trends

We'll start with the e-ink display, because that's what sets this laptop apart, of course. It's a 12-inch panel compared to the previous generation's 10.8-inch version – it takes up more space on the lid, with large bezels that would have looked normal on a standard display just a few years ago. The e-ink screen is 16:10 like the main display and sharp at the same WQXGA resolution.

It's also not backlit, so like all e-ink screens, it can only be used with direct lighting. There will be more to that shortly, but in general, it's a good thing. It's designed to protect your eyes from the blue light that standard displays emit and, in theory, make it less tiring to use for long reading sessions.

In order to be able to use the e-ink display comfortably, I needed a lot of ambient light.

The e-ink display works just like the one you find on the Amazon Kindle and other specialty e-book readers. Its image is made up of tiny black and white particles that electronically align themselves in the right direction to create a grayscale image. As such, the display will freeze until it is updated, which takes noticeably time and causes the typical warping effect you get with the technology. This makes the display suitable, for example, for showing documents and other information, for reading e-books and for taking notes. It doesn't work well for watching video or any other thing that requires a fast refresh rate.

When the laptop is idle or turned off, the static image offers some personalization – you can choose your own wallpaper that will become the aesthetic of the lid. When enabled, by default you will be presented with a number of panels of customization information, such as: B. Your Outlook calendar (if configured), the weather, a notebook, and customizable buttons to open supported applications.

I was able to add and run every application I had installed on the laptop, including the full suite of Office apps, Google Chrome, and the Kindle reader for PC, although not every application works well with e-ink technology. Gaming is certainly out of the question, and you should avoid apps that require immediate response to input.

If I bought the laptop, I would upgrade to Windows 11, join the Windows Insider Program, and install the Android version of the Kindle app. That would give me a huge e-book reader that is as good as a Kindle without lighting.

The e-ink display of the Lenovo ThinkBook Plus Gen 2 in tablet mode. Mark Coppock / Digital Trends

And for me there is the catch. In order to be able to use the e-ink display comfortably, I needed a lot of ambient light. My home office, which is normally lit by indirect sunlight, did not have enough light by default. I had to actively turn on a lamp just above the ThinkBook Plus Gen 2's e-ink display to get a clear view of the image. It's the same with my Kindle Paperwhite, where the lights are switched off and don't knock on the e-ink display itself. It's just that the technology requires good lighting, and that limits its usefulness.

If you want to take something to the beach at the same time (in a plastic bag or something to protect it from the sand) the display looks amazing in direct sunlight. In fact, that's one of the e-ink display's greatest strengths. It gives you something to use when outside or in an unusually bright setting. Standard laptop displays are rarely bright enough to beat the Southern California sun, and I can imagine using the e-ink display on such occasions for things like email triaging, web browsing, and of course, e-booking. To use reading.

draft

Close-up of the Lenovo ThinkBook Plus Gen 2 webcam.Mark Coppock / Digital Trends

The ThinkBook Plus Gen 2 shares an almost identical case with the ThinkBook 13x, a thin and light brother of the ThinkBook 13s Gen 2. Chassis. The ThinkBook 13s is a bit more solid than the other two, which have a slight bend in the lid, while the keyboard deck and lower case are solid. This bending is a little more worrying about the ThinkBook Plus Gen 2 given its e-ink display.

The Dell XPS 13 is an example of a more rugged 13-inch laptop, as is the Lenovo ThinkPad X1 Nano. The ThinkBook Plus Gen 2 benefits from the same military durability tests as all ThinkBook and ThinkPad laptops.

In terms of size, the ThinkBook Plus Gen 2 and ThinkBook 13x are equally wide and deep thanks to identical 16:10 13.3-inch displays with small bezels. The ThinkPad 13x is slightly thinner at 0.51-inches and lighter at 2.49 pounds than the 0.55-inch and 2.56-inch ThinkBook Plus Gen 2 – likely due to the e-ink display. The ThinkBook 13s is only slightly thicker at 0.59 inches and heavier at 2.78 pounds.

The XPS 13 is slightly smaller in width and depth, measuring 0.58 inches and 2.8 pounds, while the ThinkPad X1 Nano is slightly thicker at 0.68 inches and the lightest of them all at 2.14 pounds. If you're sticking an e-ink screen onto a clamshell laptop, the ThinkBook Plus Gen 2 is a relatively thin and light candidate.

The ThinkBook Plus Gen 2 has almost identical aesthetics to the ThinkBook 13x, with slightly tapered edges on the sides and a rounded back edge on the case. It's the darker Storm Gray color compared to the silver Cloudy Gray on our Thinkpad 13x test device, and it has a comfortable, soft coating on the keyboard deck that the ThinkPad 13x lacks. Overall, the design is tasteful and no-nonsense, following a current trend towards minimalist designs that I noticed.

Of course, the ThinkBook Plus Gen 2 does not share the two-tone lid of the ThinkBook 13x, but instead has the E-Ink display. The XPS 13 is slimmer and more elegant, but the ThinkBook Plus Gen 2 stands out even more thanks to its unique lid.

Two USB-C ports with Thunderbolt 4 and a 3.5 mm audio jack on the left side of the Lenovo ThinkBook Plus Gen 2.

Power button on the right side of the Lenovo ThinkBook Plus Gen 2.

Just like the ThinkBook 13x, the ThinkBook Plus Gen 2 is a challenge when it comes to connectivity. There are two USB-C ports with Thunderbolt 4 and a 3.5mm audio jack, and that's it. It's the same unfortunate compromise in connectivity that is required to produce a thinner case. Wi-Fi 6 and Bluetooth 5.1 offer wireless connectivity. An interesting option that is available on certain models (and not on my test unit) is wireless charging. These versions come with pogo pins on the bottom of the case connected to a $ 200 wireless charging kit – just place the laptop on the pad and you can charge without plugging it in. That is a nice comfort.

power

Like the ThinkBook 13x, the ThinkBook Plus Gen 2 is equipped with an energy-saving 11th generation Intel Core CPU, in this case the Core i7-1160G7. It also runs with up to 15 watts compared to the 28-watt Core i7-1165G7, which is more popular in thin and light laptops. That promises longer battery life, but slower performance. I didn't notice any slowdowns during my tests, but my verification process isn't very demanding. The 16GB of RAM and swift 512GB SSD helped keep things moving, and that's how I found the ThinkBook Plus Gen 2 fast enough for most productivity workers.

My benchmark results weren't impressive. The ThinkBook Plus Gen 2 took third place in Geekbench 5, ahead of the ThinkBook 13x and the ThinkPad X12 Detachable. The Handbrake result, which reflects how long it takes to encode a 420MB video as H.265, was the last time, although the results improved from 303 seconds to 206 seconds when I used the Lenovo utility to switch from standard to performance mode – faster but still behind the pack.

The ThinkBook Plus Gen 2 took penultimate place in the Cinebench R23 test, beating only the ThinkPad X12 Detachable, and its multi-core test jumped from 3,949 to 4,254 when I enabled performance mode. In the PCMark 10 Complete Benchmark, the ThinkBook Plus Gen 2 was more competitive and took third place. The results were decent in both the essentials and productivity areas of the benchmarks and not as competitive in the content creation area.

Overall, the benchmarks confirmed my subjective experience: The ThinkBook Plus Gen 2 is fine for a reasonable productivity workflow, but demanding users and particularly creative professionals will want to look for their primary laptop elsewhere. As with the ThinkBook 13x, Lenovo chose a low-power CPU to better fit into the thinner case, and it was a poor compromise.

Geekbench (single / multiple) Handbrake
(Seconds)		 Cinebench R23 (single / multiple) PCMark 10 3DMark time spy
Lenovo ThinkBook Plus Gen 2 (Core i7-1160G7) 1396/5115 303 1377/3949 4861 1580
Lenovo ThinkBook 13x (Core i5-1130G7) 1337/4863 271 1282/4037 4590 1363
Lenovo ThinkBook 13s Gen 2 (Core i5-1135G7) 1406/5379 178 1357/5502 4668 1511
Lenovo ThinkPad X12 detachable (Core i5-1130G7) 1352/4796 185 1125/3663 4443 926
Dell XPS 13 (Core i7-1185G7) 1549/5431 204 1.449 / 4.267 3,859 1,589
Lenovo ThinkPad X1 Carbon Gen 9 (Core i7-1165G7) 1327/5201 170 1469/4945 5147 1776
Samsung Galaxy Book (Core i5-1135G7) 1401/5221 175 1361/5391 4735 1584
Dell Inspiron 14 2-in-1 (Ryzen7 5700U) 1184/6281 116 1287/8013 5411 1247

The ThinkBook Plus Gen 2 does surprisingly well in the 3DMark Time Spy test. However, that didn't carry over to our Fortnite test, which only managed 18 frames per second (fps) at 1200p and epic graphics. This is not a gaming laptop.

Main display

I mentioned that the ThinkBook Plus Gen 2 and ThinkBook 13x are almost identical outside of the former's e-ink display, and I noticed this similarity when I started working with the main 16:10 IPS display. It looked the same to me, with the same high resolution, the same dynamic and natural colors and the same deep contrast (for an IPS display). I couldn't tell the two apart when I looked at them side by side.

The ThinkBook Plus Gen 2 has an excellent IPS display that creative types can operate in no time at all.

According to my colorimeter, these are actually the same panels. The ThinkBook Plus Gen 2 was bright at 418 nits, had a slightly above average color width at 76% AdobeRGB and 100% sRGB, very accurate colors at a DeltaE of 1.03 (1.0 or less is excellent) and a strong contrast at 1,440 :1. The ThinkBook 13x achieved 417 cd / m², the same color width, a DeltaE of 1.04 and a contrast of 1,430: 1. Lenovo has opted for an excellent display for both devices. The 4K display of the Dell XPS 13 was equally good with 420 cd / m², 79% AdobeRGB and 100% sRGB, an accuracy of 1.3 and a contrast of 1,360: 1.

The ThinkBook Plus Gen 2 has an excellent IPS display.Mark Coppock / Digital Trends

The ThinkBook Plus Gen 2 has an excellent IPS display that creative types can operate in no time at all. The colors aren't wide enough to be a full-time creative laptop, but the colors are accurate and the contrast is high enough for less demanding developers to get some work done. It's more than good enough for productive users, and Dolby Vision High Dynamic Range (HDR) support makes for great Netflix and Amazon Prime Video bingeing.

Two downward facing speakers handle audio, and I found them to be a bit louder on the ThinkBook Plus Gen 2 than on the ThinkBook 13x – but not by much. The mids and highs were nice and clear with no distortion, but the bass was missing. Headphones would be preferred for enjoying Netflix and listening to music, but the sound quality was fine for the occasional YouTube video.

Keyboard and touchpad

Close-up of the keyboard and pen on the Lenovo ThinkBook Plus Gen 2.Mark Coppock / Digital Trends

Lenovo has two keyboards that it uses on most of its laptops, the iconic version of the ThinkPad range and the equally recognizable, but not quite as famous, version on laptops like the IdeaPad and ThinkBook. The ThinkBook Plus Gen 2 has the latter keyboard, of course, and it has the same molded keycaps, wide key spacing, and snappy switches that make for a comfortable floor movement. There isn't much travel, however, which makes the keyboard a little less suitable for long typing sessions than the HP Specter and Dell XPS series keyboards.

The Lenovo IdeaPad Slim 7i Pro has an upgraded version of the same basic keyboard with even faster switches, and it's unfortunate that it didn't make it into the ThinkBook Plus Gen 2. The three-level backlight is bright and consistent, but it's the lowest setting, and the keyboard is splash-proof with call buttons for video conferencing – two small business nods to it.

The touchpad is just big enough to be comfortable, with a non-slip surface that enables sensitive and precise swiping. It's a Microsoft Precision touchpad, which means all Windows 10 multi-touch gestures are supported. The display was touch and pen capable and supported the Lenovo active pen that comes with the ThinkBook Plus Gen 2 and docks in a slot on the right side of the case. The pen isn't as convenient to use on the main display, but it works well with the e-ink panel and allows for taking notes that look a lot more like ink on paper.

Use the pen to draw a line on the Lenovo ThinkBook Plus Gen 2.Mark Coppock / Digital Trends

Passwordless login under Windows 10 Hello is provided by a fingerprint reader integrated into the power button. It worked well during my tests and helps wake up the laptop and log in with the lid closed, which activates the e-ink display. Notice that a dialog box appears on the e-ink panel offering you to continue working or to put the laptop to sleep when you close the lid. It's a nice touch that makes it easy to switch to e-ink mode.

Battery life

The e-ink display of the Lenovo ThinkBook Plus Gen 2.Mark Coppock / Digital Trends

The ThinkBook Plus Gen 2 offers 52 watt hours of battery life, a little less than the 56 watt hours of the ThinkBook 13s and another compromise in favor of a thinner case. Inside is a low-power processor but a high-resolution display so I wasn't sure what battery life to expect. My impressions were also influenced by the results I saw on the similarly configured ThinkBook 13x, which were downright mixed.

In our web browser test, which ran through a number of complex websites, the ThinkBook Plus Gen 2 lasted 7.75 hours, about 40 minutes less than the ThinkBook 13x. That's not a bad score, but we see more thin and light laptops exceed 10 hours on this test. The ThinkBook 13s lasted 9.3 hours, the Dell XPS 13 4K was worse with 6.3 hours.

In our video test replaying a local 1080p movie trailer, the ThinkBook Plus Gen 2 only achieved 12.75 hours, less than the 15.57 hours of the ThinkBook 13x and more than the 10.5 hours of the Dell XPS 13. Note that the ThinkBook 13x played very choppy videos during the test, suggesting that it may not have booted up enough to get a smooth video and thus wrongly increased its score. The ThinkBook 13s lasted 13.4 hours in the video test.

I also used the PCMark 10 Applications battery test to see how the ThinkBook Plus Gen 2 fares as a productivity device. It reached 9.25 hours which is a good score close to the 10 hours we want to see in this test. The ThinkBook 13x lasted 8.5 hours, while the ThinkBook 13s reached 11.5 hours and the XPS 13 4K 8.7 hours. In the PCMark 10 gaming battery test, which shows how hard a laptop works when not connected, the ThinkBook Plus Gen 2 lasted 2.25 hours, less than the 2.75 hours of the ThinkBook 13x and about the same the ThinkBook 13s. The XPS 13 4K reached 3.5 hours, which suggests it throttles quite a bit during the test, but I didn't notice any chops in its video.

All in all, the ThinkBook Plus Gen 2 had decent battery life for a thin and light laptop. It should get you through a full day of work which is the standard we like to see. Obviously, using the e-ink display gives you significantly longer battery life, although our benchmark suite isn't designed to test this display technology.

Our opinion

The ThinkBook Plus Gen 2 is simply judged to be a thin and light notebook and doesn't offer any convincing features to recommend it. It's very similar to the ThinkBook 13x in that regard – yes, it's slightly thinner and lighter than its bigger brother, the ThinkBook 13s, but it's also slower, has less battery life, and lacks the connectivity of the larger device. Those are unfortunate compromises for just a tiny bit less thickness and weight.

Throw in the e-ink display, however, and that changes the dynamics. It's not for everyone, but if you are an e-ink lover and want to use your laptop in bright light environments while taking a break from your eyes, then this is a great feature. It offers just enough value to make the ThinkBook Plus Gen 2 a standout laptop for those looking to take advantage of this unique feature.

Are there alternatives?

If you don't care about the e-ink display, the ThinkBook 13s is the better choice. It's less expensive and does the same small business features, it's faster with better battery life, and has better connectivity. There are two versions to choose from, with the Gen 2 running with either Intel or AMD or the slightly updated AMD Gen 3-only model.

Again, the Dell XPS 13 remains a better alternative if you aren't interested in the e-ink panel. The XPS 13 isn't more expensive but has a superior and better looking build, is faster and more durable depending on the display, and you get the option of an incredible 3.5K OLED display.

If a convertible 2-in-1 is more your thing – and you don't care about the e-ink display either – then the Specter x360 14 from HP is a good option. It looks even better, has an excellent 3K OLED display in the preferred aspect ratio of 3: 2, and is better built. You spend the same money but get more value.

How long it will take?

The ThinkBook Plus Gen 2 has enough build quality that you can be confident that it will last for years and its components are state-of-the-art. The one-year warranty is always disappointing and care should be taken with the e-ink display.

Should you buy it?

Yes, if you use the e-ink panel for longer reading and note-taking sessions. It's a competent thin and light laptop with some tradeoffs, but the e-ink display beats it.

Editor's recommendations



19 Nov
Blog

Why and How Tactical Athletes Need to Lift to Pass Selection

Boot camps are an attempt to replicate the requirements of military training. They are accessible to everyone. But what does it really take to join the British Army (or a country's military)? Does a boot camp meet the requirements placed on a potential recruit and does this training prepare a person for the military way of life?

The answer is no. It is missing a key element, not only in the boot camps, but also in a variety of training methods used by those pursuing military careers. But before we get to what it is, let's examine the level of fitness required to join the military.

The three elements of choice

Note: These three requirements are specific to the British Army. Therefore, find out about the specifics of the selection process for your military branch.

While running is an integral part of being accepted into the Army, it is by no means the only method of training that should be used. Potential recruits are subject to a strict introduction and selection process. There are three key elements to the initial fitness test:

  1. The static elevator. The static lift simulates the placement of equipment on the rear of a vehicle at a height of 1.45 m. A power bag is used to mimic equipment with a take-off weight of 15 kg. You can then work your way up to 40 kg in 5 kg increments when the test ends.
  2. The Jerry can carry. This test determines the strength of your upper arms and shoulders. It's also a grip test. You will need to take two canisters weighing 20kg each over a distance of 150 meters. With your arms by your side and a canister in each hand, you are expected to complete this course in under two minutes. You must maintain a pace of no less than 5.4 km / h and the distance in meters that the weights can carry while maintaining the minimum pace.
  3. The 2.4 km Best Effort Run. The terms vary widely depending on which branch of the army you want to join. Time markings range from 9:40 a.m. for units like the Paratrooper Regiment to 2:30 p.m. for Junior Entry.

Most people have no problem with the first two elements. Where it breaks is the 2.4 km best effort run. After standing completely naked in front of a stranger (which is strangely becoming the norm for military personnel over the years), the running element of selection is one of the most nerve-wracking processes during the two-day interview.

“The underlying reason we fail is that potential recruits just didn't make it. They were hit either mentally from the pressure or physically from exhaustion or injury. "

I've heard all sorts of excuses, from "I have a cold" to "I'm missing a sock" (seriously, it happened). But let's not gloss over this. The underlying reason for failure is that potential recruits just didn't make it. They were hit either mentally from the pressure or physically from exhaustion or injury.

The times required are not particularly demanding. They hardly represent any form of specificity for a combat environment. This test enables the army to establish a gender-fair standard that can be easily replicated. It also enables us, as sports coaches, to see who really wants it. After all, this is an interview.

british army, royal army, military training, tactical athlete

These first screenings will prepare you for your later career success.

Why you need to lift

If you are considering a career as a tactical athlete (and these men and women are, in fact, athletes themselves) then you need to lift weights. The modest stress fracture is the most common pathology in young men and women who are undergoing training. Stress fractures are small fractures on the tibia. They are painful and a potential career stopper.

“Although I applaud those who run 10k every day, test the 2.4k run weekly, and hammer their way at a local boot camp, they ruin their chances. These people are preparing to fail. "

Stress fractures are usually the result of inadequate preparation. Although most recruits ran before training, they are not used to the volume. They don't know how to properly approach their training and minimize the risk of injury while maximizing their physical performance.

Although I applaud those who run 10k every day, test the 2.4k run weekly, and hammer their way at a local boot camp, they ruin their chances. These people prepare to fail. I have had many such people break down and come to me for rehabilitation. You sit in front of me, scared and with watery eyes, wondering how it came about that you had a burning pain in your shin. Surely their hours of traversing the sidewalks that led to the selection and training of recruits didn't play a major role in their demise?

Running is a repetitive plyometric exercise. A load is added to this movement later in military training, so efficiency must be determined before becoming a recruit. In order to improve performance and reduce the risk of injury, we have to strain our musculoskeletal system.

How you have to lift

The movement I always use with my clients is the simple squat. This movement not only improves lower limb muscle strength, but also benefits our skeletal system. By loading the muscles of the lower extremities with what is known as the minimum essential load (one tenth of the force required to break a bone), we can stimulate new bone formation in the lower extremities. This benefit, combined with the accompanying hypertrophic benefits that lead to an increase in bone mineral density, could lower your risk of stress fractures and maximize your chance of completing your workout.1

"By putting what is known as the minimum essential load on the muscles of the lower limbs (one tenth of the force required to break a bone), we can stimulate new bone formation in the lower limbs."

The squat is also a direct correlate to the movement of running. One screening tool to safely assess plyometric ability is the ability to squat 1.5 times your body weight for 1 repetition and do 5 repetitions in 5 seconds at 60 percent of your body weight.1 These are the same markers I use when performing a patient rehabilitation after a tibia fatigue fracture.

Soldiers conduct early morning physical training (PT) in the Jordanian desert.

Exercise recipes

When preparing for the 2.4 km run, less is more. Combining the squat and its markings with a well-structured anaerobic exercise program will both improve your chances of becoming a soldier and reduce the risk of injury along the way.

Anaerobic exercise not only shortens your workouts, it also brings greater benefits, such as an increase in VO2max and increased resistance to fatigue.1 Also, you will look better naked because of the increase in muscle mass and fat loss.

Linear sprint work has been used successfully as an anaerobic method in rehabilitation. This enables us to push the soldier hard without repeated hitting the lower limbs and with sufficient rest.

This plan has produced proven results, also for the arduous selection cadre of the paratrooper regiment:

Squat:

  • 5 × 4 at 80% of the current 1RM.
  • Use a linear progression of 2.5-5 kg ​​weekly for safe adjustment.

Sprint work:

  • Do sprint work using a mix of modalities including track, rowing, and cycling.
  • Perform 200m x 12 with a total length of 2.4 km. This is directly related to the 1.5 miles test.
  • Use a 1: 1 rest ratio. For example, if you can do 200m in 40 seconds, rest 40 seconds before repeating.
  • The sprint sessions are flexible. You can shuffle the distance while keeping the same total. For example 400m x 6, again 1: 1 at rest.

The above workouts can be done three times a week, with a 1RM squat test and the 1.5 miles running test performed every 8 weeks.

I have achieved proven results with this plan, also for the arduous selection cadre of the paratrooper regiment.

Prepare for success

In conclusion, no matter what country you live in, it is very easy to pass the Army fitness tests. The possibilities I discussed to take your training to a higher level are used not only by tactical athletes, but also by large sports clubs around the world. You test these methods not only physically, but also mentally.

Remember, you are training to save your life and the lives of others around you in battle. Don't be the man or woman who compromises the patrol, or worse, who never makes it on patrol due to an avoidable injury.

Continue reading:

References:

1. Baechle, T. Earle, R. (2008). Basics of strength and stamina. 3rd ed. Champaign: Human Kinetics. Pp. 94-119.

Photo 1 by MoD / MOD via Wikimedia Commons.

Photo 2 by Photo: Lt Col John Skliros / MOD via Wikimedia Commons.

Photo 3 by Photo: Sgt Mike Fletcher / MOD via Wikimedia Commons.

Photo 4 courtesy of Shutterstock.

19 Nov
Blog

When It Comes to Exercise, Different People Get Different Results

Are you getting any results with your exercise program? Here's What To Do That Is Science Backed.

There is no one-size-fits-all training approach. Two people doing the same workout can produce very different results. A person can work hard in the gym for months without much progress while their training partner gets stronger with each session.

Are you getting any results with your exercise program? Here's What To Do That Is Science Backed.

There is no one-size-fits-all training approach. Two people doing the same workout can produce very different results. A person can work hard in the gym for months without much progress while their training partner gets stronger with each session.

In exercise research1, there is a term used to describe someone who does not get the expected results from a certain type of exercise: non-responders. In study after study, some participants improve greatly and others do not improve at all, even when using the same program

It can be frustrating for those who try hard and don't get the results they want, but we can learn from research in this area to ensure everyone gets the benefits of exercising.

Here is an example of how much variation there is between individuals in response to a particular exercise program.

One hundred and twenty-one adults took part in a 24-week hiking program and exercised five times a week. Before the start of the study2, they were randomly divided into three groups:

  1. A low-intensity, low-intensity group that walked an average of 31 minutes per session at an intensity that would be considered moderate according to training guidelines. I call this the low group.
  2. A high-intensity, low-intensity group that ran at the same intensity in each session but about twice as long (58 minutes average) as the first group. I call this the middle group.
  3. A high intensity group that walked at high intensity for approximately 40 minutes each session. I call this the high group.

Cardio fitness was measured several times during the study. After six months, each group has developed as follows:

  • In the lower group, 62% of the participants improved their fitness.
  • In the middle group, 82% improved their fitness.
  • In the high group, 100% of the participants improved their fitness.

On closer inspection, there is a wide range of fitness changes within the groups as well.

These graphs show how each person's fitness changed after completing the program. Each bar represents a person's answer. You can see that some people have improved a lot, others have improved a little, and some have lost weight.

  • In the low group, responses ranged from an 8% decrease in fitness to a 30% improvement.
  • The middle group ranged from a 10% loss of fitness to a 43% improvement.
  • In the high group, the least responsive participant improved by only 7%, while the most responsive participant improved a whopping 118%.

Remember that within each group, these people did the same exercise program, but their results were very different.

This study3 focused on cardiovascular fitness cardiovascular exercise, but it does so in other types of exercise studies, including interval training and strength training.

For example, in a strength training study4, the same 12 week program resulted in changes in strength ranging from no improvement in one person to a 250% increase in another. There were also significant differences in muscle growth between individuals, with one person decreasing their muscle size by 2% while the most responsive person increasing their muscle size by 59%.

This effect5 has also been observed in nutritional science, with people following the same diet losing weight to very different degrees, and sometimes even gaining weight.

The reasons for these differences are not obvious. Of course, factors such as sleep, stress, diet, and occasional physical activity can all affect how someone responds to an exercise program.

Researchers try to take these things out of the equation by asking participants to follow a standardized diet or wear activity trackers when they are not in the lab, but there is no way to fully control them.

Genetic factors certainly play a role, too, with research6 showing that around 50% of response to cardiovascular exercise is due to genetic differences.

What can we learn from this?

If you're one of the lucky ones who responds well to a particular exercise program, that's great! If not, don't worry. While these results may seem daunting at first, there is good news. If we dig further into the research, it seems that there are no real non-responders to train on. Everyone is getting better somehow.

If you're not getting the results you want from your exercise program, here are some things to keep in mind.

When it comes to training, consistency is key

Probably the most effective program for you is the one that you do on a regular basis.

In the walking study, the researchers reported the fitness improvements only in those who attended at least 90% of the workouts in the six months.

Not everyone who completed the study managed to get 90% of the sessions. As the researchers went back and included those who attended at least 70% of the sessions, the percentage of people who improved their fitness dropped by about 4% in the low and middle groups and by about 12% in the high groups.

I would say 70% is still pretty much constant. This means that these people did an average of 3.5 workouts per week, every week, for six months. Most of them improved their fitness. However, more consistency is better. People who attended 4.5 sessions per week (90% of total sessions) improved even better.

Consistency is probably the most critical factor in getting the benefits of training. Do something, anything every week. When struggling with consistency, focus on setting yourself small, achievable goals and developing sustainable exercise habits before going into the details of the program you are doing.

Have the other parts of a healthy lifestyle in place

Get enough sleep, drink enough water, eat plenty of nutritious foods, get exercise as often as possible throughout the day, and manage your stress levels.

If you don't have these things well under control, you won't know if it's the exercise program you're not responding to or if something else in your lifestyle is holding you back.

If one method doesn't work, try another

Perhaps you have healthy lifestyle habits and have exercised consistently for several months with lackluster results. What should i do?

Try to increase the intensity or duration of each session. If we look again at the walking study, some participants did not improve their fitness after six months of constant, moderately intense exercise.

Nonetheless, everyone who trained at a higher intensity improved. Even at moderate intensity, people who increased their volume (who doubled the time spent in each session) were more likely to see improvements.

You could also do more sessions over the week. In another study7, the researchers found that not everyone improved their fitness if they cycled for 60 minutes once or twice a week for six weeks.

In that study, there were also people doing the same cycling workouts 4-5 times a week and all of these people responded. After that, people who had not improved their fitness repeated the program. This time they added two more sessions a week and everyone improved.

You could try a different type of exercise. In one study, participants completed a three-week endurance cycling program and a three-week interval training program in random order

They found that some people did not improve their fitness with one program, but did improve when they did the other program.

When it comes to weight training, a number of set and rep protocols9 appear to be effective for different people. For example, if your goal is to gain muscle mass and the traditional four sets of 8-12 reps haven't worked for you, your body may be more responsive to heavier weights and fewer reps, or lighter weights and more reps.

Treat your training as a science experiment

Exercise offers a number of different and important benefits. It can improve your body composition, reduce your risk for many diseases, improve your performance, brain function, and mood, and much more.

Even if you don't see the specific results you expect, You will improve your health and fitness in some ways through consistent exercise.

For example, the researchers had participants complete a year-long cardio program in which they exercised for 45 minutes three days a week. Four different types of cardio fitness were measured at the end of the program.

Here, too, there was enormous variability in the individual answers. And some of the participants did not improve on all four points. However, each person in the study showed an improvement in at least one aspect of their fitness

Perhaps you are focusing on the wrong level of results, or perhaps you are not tracking your progress closely enough to see what you are achieving. If you don't keep track of what you are doing and how you are moving forward, you have no idea whether or not your program is working for you.

Make a list of some of the benefits of exercise that are important to you and keep track of each one.

  • If you are interested in improving your health, you can keep an eye on your resting heart rate, blood pressure, or blood sugar.
  • For body composition, you can track your body fat percentage or your measurements.
  • If fitness and performance are important to you, track your time for a distance, the weight you lift for each exercise, or the number of pushups or pullups you can do.
  • For the more subtle (but equally important) benefits of exercise like mood, stress relief, focus, frequency of pain, or energy levels, use a simple 1-10 scale to measure how you are feeling each day.

Record this information in a notebook or use a spreadsheet or your phone. Follow a particular program for a few weeks or months, assessing how you are responding, and making changes if necessary.

You will likely be pleasantly surprised by the many ways you can improve your body and life with exercise.

Your blood pressure may not have gone down, but your mood may have improved and your 5 km time may have improved. You may not have lost weight, but you gained strength, gained energy, and began to sleep better.

These improvements can motivate you to keep going, and if you do, you will likely find a training method that works best for you.

Do not compare yourself to others

It should be clear by now that just because your friend has had great results on a particular program, won't mean you will. Focus on your progress, not on that of others.

The bottom line

If you don't see the results you want, keep trying. If you still don't see results, try something else. Finally, remember that the science is clear. Everyone reacts.

If you stick to it consistently, you will gain meaningful benefits.

References:

1. Pickering, Craig, and John Kiely. "Are there non-responders to sport – and if so, what should we do about it?" Sports medicine 49, No. 1 (2019) :: 1-7.

2. Ross, Robert, Louise de Lannoy, and Paula J. Stotz. "Separate effects of intensity and training volume on the individual cardiorespiratory fitness response." Mayo Clinic, Proceedings 90, No. 11, (2015): 1506-1514.

3. Gurd, Brendon J., Matthew D. Giles, Jacob T. Bonafiglia, James P. Raleigh, John C. Boyd, Jasmin K. Ma, Jason GE Zelt, and Trisha D. Scribbans. "Incidence of Non-Responses and Individual Response Patterns After Sprint Interval Training." Applied Physiology, Nutrition and Metabolism 41, No. 3 (2016): 229-234.

4. Hubal, Monica J., Heather Gordish-Dressman, Paul D. Thompson, Thomas B. Price, Eric P. Hoffman, Theodore J. Angelopoulos, Paul M. Gordon et al. "Variability in muscle size and strength gain after one-sided resistance training." Medicine & Science in Sport & Exercise 37, No. 6 (2005): 964-972.

5. Gardner, Christopher D., John F. Trepanowski, Liana C. Del Gobbo, Michelle E. Hauser, Joseph Rigdon, John PA Ioannidis, Manisha Desai, and Abby C. King. "Effect of a Low-Fat vs. Low-Carbohydrate Diet on 12 Month Weight Loss in Obese Adults and Association with Genotype Pattern or Insulin Secretion: The DIETFITS Randomized Clinical Trial." Jama, 319, no. 7 (2018): 667-679.

6. Ross, Robert, Bret H. Goodpaster, Lauren G. Koch, Mark A. Sarzynski, Wendy M. Kohrt, Neil M. Johannsen, James S. Skinner et al. "Precision Exercise Medicine: Understanding the Variability of Exercise Response." British Journal of Sports Medicine 53, No. 18 (2019): 1141-1153.

7. Montero, David and Carsten Lundby. "The myth of non-response to training is refuted: 'Non-responders' react to a higher training dose." The Journal of Physiology 595, No. 11 (2017): 3377-3387.

8. Bonafiglia, Jacob T., Mario P. Rotundo, Jonathan P. Whittall, Trisha D. Scribbans, Ryan B. Graham, and Brendon J. Gurd. "Inter-Individual Variability in Adaptive Responses to Endurance and Sprint Interval Training: A Randomized Crossover Study." PloS one 11, no. 12, (2016).

9. Beaven, C. Martyn, Christian J. Cook, and Nicholas D. Gill. "Significant strength gains in rugby players following specific resistance exercise protocols based on individual testosterone responses in saliva." The Journal of Strength & Conditioning Research 22, No. 2 (2008): 419-425.

10. Scharhag-Rosenberger, Friederike, Susanne Walitzek, Wilfried Kindermann and Tim Meyer. "Differences in Adaptation to 1 Year of Aerobic Endurance Training: Individual Patterns of Non-Response." Scandinavian Journal of Medicine & Science in Sports 22, No. 1 (2012): 113-118.

19 Nov
Blog

What Is The Best Way to Burn Calories In 30 Minutes?

Perhaps I should have titled this article, The Best Normally Engagged in Calorie-burning Activities Per Time Unit. After all, you could burn lots of calories by going insane up and down stairs all day until at some point you break down. However, that would not be a practical and safe option.

You could also do a combination of floor-based bodyweight exercises, running, and pull-ups for hours until you literally run out of energy. But who has the time? Not many, and it's not recommended unless you are a psychotic fanatic and financially able to spend valuable time doing it.

This discussion focuses on simple caloric intake versus caloric intake, pragmatic exercise choices, and sensible diet.

Articles for nutrition and fat loss

When it comes to healthy eating, there is already a wealth of great information out there that can help maintain your diet. It takes discipline, but you can if you really want to make changes. Check out these lovely items:

Come up with a realistic game plan

Assuming you can sustain your food intake, here are some realistic workout options using traditional modes and schemes. They are all based on a manageable thirty minutes per session – a length that you will surely find time for if you are serious about making changes. If you're not serious about it, stop reading this.

“(U) you understand that the higher the exertion per unit of time, the greater the calorie consumption. This has a huge impact on your weight gain or weight loss goals. "

With that in mind, why are you reading this?

  • Are you looking for an exercise that will counteract your poor caloric intake?
  • Are you looking for an activity to start your magazine popular exercise regimen that didn't work?
  • Are you interested in what you have to do when you finally cross the line and pursue a sensible exercise program combined with a reasonable food intake?
  • Are you looking for effective options to expand your current results-oriented regime to take it to the next level?

Before you proceed, you should know these facts:

  • In general, ingesting more calories than you are consuming results in additional body fat storage, all other factors being equal. If you exercise and burn X calories but then eat more than X calories plus your daily basal metabolic rate, you are most likely storing more body fat. Stop it.
  • If you follow a high-carbohydrate diet but eat fewer calories in terms of protein and fat, your body may be hampered in optimally developing muscle mass. You may be able to train longer, but your ability to build beautiful, calorie-dependent muscles may be limited.
  • Following a high-protein, high-fat diet and avoiding low-carbohydrate intake can limit your energy storage and decrease your immediate abilities. You may not have enough energy to fuel short-term maximal muscle fiber recruitment efforts. This in turn can limit optimal muscle fiber stimulation and possible impending growth stimulation. Read: You Can Minimize Gains In Muscle Mass.
  • As you grow and have optimal muscle mass percentages (both male and female), you can avoid excessive body fat storage provided your total caloric intake does not exceed your total caloric expenditure. However, your high-intensity exercise efforts may decrease due to a lack of immediate stores of glycogen (carbohydrates) in relation to your exercise or energy needs. Bottom line: You will run out of high-intensity training fuel sooner.

Who wins here? The low-carbohydrate / high-fat and high-protein group or the higher-carbohydrate / normal protein and fat group? Because of a large number of dependent variables, there is no easy answer. But whichever option you choose, your existing scale weight and body composition rating provides marker points for further experimentation.

If you don't already know, you do. Exercise generally does not burn a large amount of stored body fat during activity. Likewise, in activities aimed at maximum calorie burning, no stored (fat) calories are tapped during training, but possibly after training – provided it is combined with a lower calorie intake. It's not huge, but it helps.

Calories burned during normal exercise sessions

When you know that you will either gain or lose weight depending on your energy expenditure (exercise) and total caloric intake (food intake), you understand what follows. These are some realistic calorie burning options that might help, provided you keep the above in mind.

In order of precedence, the following are effective (or ineffective) calorie burning activities based on 30 minutes of activity for a thirty-year-old man who is 190 pounds / 86 kilograms and a thirty-year-old woman who is 125 pounds / 57 kilograms. The goal would be the estimated total calorie burn regardless of specific muscle building workouts (hint, hint).

"In activities aimed at maximum calorie burning, no (fat) calories are stored during training, but may be stored after training – provided it is combined with a lower calorie intake."

Here are the activities, listed from a higher to a lower average calorie consumption:

Interval training on a Versa Climber @ 1:00 difficult /: 30 easy

  • Male = 617 calories
  • Female = 389 calories
  • Note: If you've used the VersaClimber, you know it was a love-hate relationship. It's like a sack of twenty dollar bills used as kindling to cook a delicious T-bone steak over a fire. Yes! Pooh.

Stationary cycle – full throttle

  • Male = 451 calories
  • Female = 285 calories

Resistance circuit strength training @: 45 work and: 20 rest

  • Male = 371 calories
  • Female = 234 calories

Bodyweight exercise circuit

  • Male = 370 calories
  • Female = 229 calories
  • Note: This is as many rounds as possible in 30 minutes of 10 repetitions each of pushups, pull-ups (or maximum), squats, and jumping jacks, with minimal rest between exercises and rounds.

Run at 12:00 p.m. per mile

  • Male = 365 calories
  • Female = 222 calories

Bootcamp class – various exercises and funky dance moves

  • Male = 357 calories
  • Female = 220 calories

Treadmill go @ 5.0 miles per hour

  • Male = 308 calories
  • Female = 211 calories

Traditional strength training

  • Male = 217 calories
  • Female = 137 calories
  • Note: Done with a 3:00 p.m. break between sets, but fully with every set executed

Pilates, pilates woman

Pilates

  • Male = 158 calories
  • Female = 100 calories

yoga

  • Male = 113 calories
  • Female = 71 calories

Find out what works for you

There is a lot of information and potential confusion out there so read and know the facts above. If you exercise more (45 minutes) or less (20 minutes), adjust accordingly. But understand that the more exertion you do per unit of time, the more calories you burn. This has a huge impact on your weight gain or weight loss goals.

“You could also do a combination of floor-based exercises using just your body weight … for hours until you literally run out of energy. But who has the time for it? "

To burn maximum calories to promote body fat loss, exercise hard and create a calorie deficit. To build muscle tissue while also using that new tissue to burn more calories, use challenging resistance training and combine it with a relative calorie intake.

Find out about the types of calories and how they are metabolized. This would include not just protein, fat, and carbohydrates, but the type of each, such as:

  • Low versus high glycemic carbohydrates
  • Saturated, polyunsaturated, unsaturated fats and trans fats
  • Lean versus fatty proteins

Use this information carefully and responsibly to aid you in your training goals.

Check out these related articles:

Photos 1, 3, and 4 courtesy of Shutterstock.

Photo 2 courtesy CrossFit Empirical.

19 Nov
Blog

Walking: The Simple Path to Feeling Sexier and Living Longer

Do you want to feel better, look sexy, and live longer? Run more. As health advice says, it's not exactly earth-shattering. But it is often ignored.

As a species, walking is what we do best. In fact, it is likely how your ancestors got from Africa to where they eventually settled The standardized exercise guidelines of thirty minutes a day are based on the dramatic benefits walking can have for your health, but no one seems to be doing it.18 For people with an average lack of time, the basic movement pattern of walking is often suppressed in favor of more intensive forms of movement. However, the positive effects of walking on health are many and far-reaching.

This is the second of my articles that details why the Great Upside-Down Pyramid of Movement can be your one-stop framework for lifelong health. In this piece, I'll cover why you should walk more now that you're sitting less.

Calming the Fires

Modern life does not seem to be geared towards optimal health. The combination of daily work, the food we eat, and our need to stay in one place to work all day have all been linked to increased rates of inflammation and, as a result, rising rates of cancer, type 2 Diabetes, heart disease and obesity.5–8 Unfortunately, we cannot all change jobs and live on the land. Instead of resorting to pills and antioxidant formulas that could ruin some of your good work, the best step is to get more exercise by walking more to reverse some of these problems

“Aerobic exercise like brisk walking also increases your ability to deal with oxidative damage. This makes exercise both anti-inflammatory and antioxidant. "

When we move our muscles, signaling molecules (often called myokines) are released. Although many of these myokines can also be linked to an inflammatory response, when stimulated by exercise they actually decrease inflammation.11 This is one of the main reasons why regular walking can drastically lower the risk of metabolic diseases as well as certain types of cancer. and even erectile dysfunction.13–17 Aerobic exercise, such as brisk walking, also improves your ability to deal with oxidative damage.12 As a result, exercise is both anti-inflammatory and antioxidant. And all without a single pill in sight.

Losers wandering

While many people still rely on counting calories as a guide to fat loss, there isn't as much evidence to support this idea as we believe. Not all calories are created equal, and just creating a calorie deficit through increased exercise alone will not result in long-term weight loss.2,3 But fear not. The advantage of this complex equation is that some low-calorie activities can still help you manage weight (if you like that). Instead of worrying about starving yourself thin, you can achieve significant fat loss by spending less time sitting and more time walking.4 No gym membership or Weight Watchers * required.

* Other hunger programs with minimal scientific support are also available.

Every little bit helps

As I mentioned earlier, killing yourself on the treadmill is not enough to offset the negative effects of a sedentary lifestyle on your life expectancy. That means there needs to be exercise built into your day, and the best way to do it is by walking more. For most of us, this can start with walking to work.19 Use public transport? Get off a stop or two earlier. Go to work? Take a park and ride and walk the last ten to twenty minutes. Are you afraid of being late for work? Perfect – a brisk pace has even greater advantages. 20

Movement, walking, sitting, sitting, moving more

To build on that, there are a number of other ways you can incorporate walking into your day:

  • Break it open: Go for a walk while you talk on the phone at work or drop by for a few minutes between meetings. Accumulating walking time in sections of just two or three minutes is enough to improve metabolism.21,22
  • Lunch with friends: Even the shortest lunch break is enough to go for a walk. And why not bring your colleagues with you for a more relaxed and productive workplace?
  • Move around meals: The evening meals are another great hiking opportunity. Take a quick lap while dinner is up in the oven. Better yet, take a walk after you eat.22,26 Your online dating profile says you like long romantic sunset walks, but when was the last time you actually took one?

Most importantly, all of this walking adds up. Several ten-minute walks can even be better than one long one.23.29 That means ten minutes to / from work, ten minutes for lunch, and ten minutes after dinner is a great way to start.

Pro tips

If you're the kind of person who needs a solid plan before going for a walk, You may have two more questions – where should I go and how fast should I go?

  • Take it outside: Most studies examining the health effects of walking use a treadmill in a sports science lab or give people pedometers to keep track of their steps without specifically examining where they are walking. This suggests that you can go pretty much anywhere to see most of the health improvements. However, studies have shown that walking outdoors in green spaces has greater psychological benefits than walking indoors or in the city.30 Most importantly, finding the environment that you enjoy most, be it the beach, is one River, forest, or park will likely bring you the greatest benefit of all. 31
  • Overtaking death: I know what you've been wondering all along. How fast do you have to move to defeat the Grim Reaper? Fortunately, science has the answer, and it seems to be 5 km / h.27 Other studies suggest that 80 percent of your maximum walking speed is the most efficient and sustained speed.28 If you want to estimate those speeds, try one of the the following:
  • Use a map or online pedometer to measure a nearby half-mile loop. Try to complete it in ten minutes (three miles an hour).
  • Find a short distance that you can walk as fast as possible for twenty seconds. For a speed of eighty percent of your top speed, you can cover the same distance in 25 seconds.

Remember that the key is to move around and build habits rather than reaching a certain speed. Take your time to stroll and enjoy. It is well known that faster is not always better.

summary

Jumped to the end? What you need to know:

  • After you've sat less, start walking more
  • Collect at least thirty minutes a day
  • Aim for eighty percent of your maximum walking speed, or at least three miles per hour. Alternatively, you can just run like you're late for work.
  • For maximum benefit, find your favorite outdoor spot and bring some friends with you.

More like that:

References:

1. Small. "From Africa and the evolution of human behavior." Development of Anthropol. 2008 17: 267-281.

2. Feinman and Fein. "Non-equilibrium thermodynamics and energy efficiency in weight loss diets." Theor Biol Med model. July 30, 2007; 4:27.

3. Franz et al. Weight Loss Results: A systematic review and meta-analysis of clinical trials in weight loss with a follow-up of at least 1 year. J Am Diet Assoc. 2007 Oct; 107 (10): 1755-67.

4.Healy et al. "Replacing sitting time with standing or pedaling: Associations with cardiometabolic risk biomarkers." Eur Heart J. 2015 Jul 30. (Epub before pressure)

5. Emeny et al. "Occupational exposure-related inflammation and long-term risk for coronary events: results of the case cohort study MONICA / KORA Augsburg." Psychosom Med. 2013 April; 75 (3): 317-25.

6. Bosma-den Boer et al. "Chronic inflammatory diseases are stimulated by the current lifestyle: How diet, stress and medication prevent our bodies from recovering." Nutr Metab (Lond). 04/17/2012; 9 (1): 32.

7. Mathews et al. "How do diets with high glycemic loads affect coronary artery disease?" Nutr Metab (Lond). 2015 March 8; 12: 6.

8. Tommy Wood, Move It or Lose It: How to Sit Less, Move More, and Feel Better, Breaking Muscle UK, 2015.

9. Ristow et al. "Antioxidants Prevent the Health Benefits of Exercise in Humans." Proc Natl Acad Sci U S A. May 26, 2009; 106 (21): 8665-70.

10. Craig Marker, do antioxidants hinder the benefits of exercise? Breaking Muscle, 2015.

11. Pedersen. "The Anti-Inflammatory Effects of Exercise: Its Role in Controlling Diabetes and Cardiovascular Disease." Articles Biochem. 2006; 42: 105-17.

12. Gomez-Cabrera et al. "Moderate exercise is an antioxidant: upregulation of antioxidant genes through exercise." Free Radical Biol Med. January 15, 2008; 44 (2): 126-31.

13.Roussel et al .. Influence of a walking program on the metabolic risk profile of obese postmenopausal women. Menopause. 2009 May-June; 16 (3): 566-75.

14. Buman et al .. Reassigning Time to Sleep, Sedentary Behavior, or Active Behavior: Associations with Risk Biomarkers for Cardiovascular Disease, NHANES 2005-2006. Am J Epidemiol. February 1, 2014; 179 (3): 323-34.

15. Wolin et al. Physical activity and colon cancer prevention: a meta-analysis. Br.J. Cancer. February 24, 2009; 100 (4): 611-6.

16. Hildebrand et al .. “Leisure time physical activity and leisure time sitting in relation to postmenopausal breast cancer risk.” Cancer epidemiol biomarker Prev. 2013 Oct; 22 (10): 1906-12.

17. Bacon et al .. “Sexual Function in Men Over 50: Results of Follow-Up Study of Healthcare Professionals.” Anna Intern Med. August 5, 2003; 139 (3): 161-8.

18. Boone-Heinonen et al., "Hiking for the Prevention of Cardiovascular Disease in Men and Women: A Systematic Review of Observational Studies." Obes Rev. 2009 Mar; 10 (2): 204-17.

19. Laverty et al., “Active Travel to Work and Cardiovascular Risk Factors in the UK.” Bin J Back Med. 2013 Sep; 45 (3): 282-8.

20. Hu et al. "Walking Compared to Vigorous Physical Activity and the Risk of Type 2 Diabetes in Women: A Prospective Study." JAMA. Oct. 20, 1999; 282 (15): 1433-9.

21. Latouche et al .. "Effects of prolonged sitting breaks on skeletal muscle gene expression." J. Appl. Physiol. (1985). February 15, 2013; 114 (4): 453-60.

22. Miyashita et al. "The accumulation of short bursts of rapid walking reduces postprandial plasma triacylglycerol levels and blood pressure at rest in healthy young men." Bin J Clin Nutr. 2008 Nov; 88 (5): 1225-31.

23. Park et al. "The accumulation of physical activity leads to greater reductions in blood pressure than a single continuous session in pre-hypertension." J Hypertensive sufferer. 2006 Sep .; 24 (9): 1761-70.

24. Puig-Ribera et al. "Self-reported sitting time and physical activity: interactive associations with mental well-being and productivity in office workers." BMC Public Health. January 31, 2015; 15:72.

25. Thøgersen-Ntoumani et al .. “Changes in working conditions in response to lunchtime walking in previously physically inactive employees: A randomized study.” Scand J Med Sci Sports. 2015 Jan 6. (Epub before printing)

26. Manohar et al .. The effect of walking on postprandial glycemic excursion in patients with type 1 diabetes and healthy people. Diabetes treatment. 2012 Dec; 35 (12): 2493-9.

27. Stanaway et al. “How fast does the Grim Reaper go? Analysis of the receiver operating characteristic curve in healthy men aged 70 and over. “BMJ. 2011 Dec. 15; 343: d7679.

28. Schwarz et al .. “Cardiovascular and metabolic reactions with different walking intensities.” Br J Sportmed. Jan 2006; 40 (1): 64-7.

29. Holmstrup et al .. "Several short workouts over a period of 12 hours reduce glucose rashes more than an energy-adjusted single workout." Metabolism. 2014 April; 63 (4): 510-9.

30. Marselle et al. "Walking for wellbeing: Are group walks in certain natural settings better for well-being than group walks in urban settings?" Int J Environ Res Public Health. 2013 Oct 29; 10 (11): 5603-28.

31. Marselle et al .. "Going Beyond Green: Examining the Relationship Between Environmental Type and Perceived Environmental Quality Indicators on Emotional Well-Being After Group Walks." Int J Environ Res Public Health. 2014 Dec 23; 12 (1): 106-30.

Photos courtesy of Shutterstock.

18 Nov
Blog

This Is Your Space: How to Bring Passion Back to Your Training

I'll tell you in a moment why you started CrossFit or whatever your fitness company of choice is. A bold prediction, I know. And here it is:

Nobody really wants to get fit. And nobody just wants to lose weight and tone up.

Why do we train?

Losing weight and building muscle are means to an end, just like CrossFit is to you. Ultimately, we do all of these things to make us feel better. Losing weight and building muscle are just ways for that.

The really big discovery of CrossFit is when we realize we can feel better based on what our bodies can do, not how it looks (or more precisely, how we think we're looking in the mirror).

We may have originally joined a gym because we weren't happy with the way we looked or felt. Somewhere there is a sense of inadequacy. "If I lost just a few pounds, I would feel better."

But how quickly does that go away when we find ourselves in an environment that accepts us for who we are?while at the same time encouraging ourselves to improve ourselves. People around us believe that we are capable of things we haven't seen yet, and that leads to victories that we never thought possible.

The power of a strong community

On our first day we hit the gym and saw superhuman beings lifting monstrous weights and controlling their bodies as if they existed in weightlessness. Now we're part of the same club.

"Remembering why we started and looking back at how far we have come takes a little effort as we tend to recognize the challenges and our shortcomings."

However, over time, that feeling of doubt or inadequacy can come back with our physical ability. We adapt and often forget that we laughed once when someone told us we could do a pull-up. Now we're pissed off that we can't get ten uninterrupted muscle gains. What is it about?

This will keep you positive about your progress

If you are frustrated with your (alleged) lack of progress, Here are five tips to help you enjoy the process and stay satisfied with what you are doing:

# 1: Remember – you are with friends

Remember you are among friends. Seriously, remember. Name another environment where everyone around you just wants to see your success. Do they greet you with a big, happy hello and poke in the office, or do they tell you about the latest fire that needs to be put out? Does your family look excited to see you or are they telling you the washing machine is broken?

Crossfit, athlete

# 2: Enjoy having time to yourself

This is your headroom. Everything else matters for an hour or two each day. For those excruciating twenty minutes of this horrific burpee and rowing workout, you don't think about the guy who didn't write back to you. In the thirty seconds before a PB back squat, you're not wondering how to tell your mom you won't be making dinner on Sunday. Forget everything. This. Is. Her. Place.

# 3: remember the progress you've already made

There was a time when you dreamed about it. You never thought that you would be addicted to exercise. Gyms were for Meatheads, and you were just an office worker. Now you're a certified badass in Metcons, with brand new wrist wraps that will definitely help break that overhead squat barrier.

# 4: Don't focus on perfection

Nobody is perfect. You know that. That guy with a torn six pack? He wished he hadn't blown up on 400-meter runs. That super fast guy? He wished he didn't have to roll so much foam because his calves were sore. That muscle building ninja? He really wants to leave his Power Clean PB behind. Nobody is perfect.

Athlete, body, lifting

# 5: be your own best friend

If that was your best friend who told you this, what would you say to her? Yes, yes, I know it's different with you, because of that and because of this other thing. But what would you really say to her? Would you tell her that you are proud of her and that she makes herself great and that she inspires you? So take some of your own medicine and find out that you are fine. And be happy, damn it!

Reflect on your progress and challenges

Remembering why we started and looking back how far we have come takes a little effort as we tend to recognize the challenges and our shortcomings. When we lose our chest-to-bar pull-ups, it's so easy to get frustrated. We can keep hitting our head against the wall and try to force it. But we are much more productive and successful when we are happy and in a good mood.

So take a deep breath and look at all the great things that you have achieved since you first walked your gym door. Get off the lucky treadmill. It's probably not a TrueForm anyway.

Check out these related articles:

Photos courtesy of RX’d Photography.

18 Nov
Blog

The Formula for a Successful CrossFit Gym

There are now more than 10,000 CrossFit fitness studios worldwide – and the number is rising. While most follow the same general template, the nuances vary widely from affiliate to affiliate. Most gym goers will vehemently defend their own box as the best. But some elite boxes have seeped to the top of the pack, created a movement, and continue to thrive despite the fact that the market is overcrowded with competitors.

That's because they figured out the formula. The formula looks like this in my opinion:

Community x leadership (coaching + programming) = n

Where "n" is, "I would sell my house and move there to join this gym if I could."

While the math is winking, the formula is solid. Whether you're looking for the best gym in the area or want to build a great CrossFit gym, these components are key. Great leadership, coaching, and programming, without community, is flat. A fantastic community with subpar coaching and programming that may be fun will take you far from achieving your goals. A box must excel in all aspects of the formula to be effective.

This is a look at some of the boxes in North America who got it right.

CrossFit Milford – Milford, CT

CrossFit Milford offers a variety of different programs for people on every part of their fitness journey.

overview

CrossFit Milford is an eight year old boxing company based in the northeast with a long history of successful athletes like Kaleena Ladeairous and Elizabeth Warren. The team was second in the world in 2015. The box is led by master programmer and games-level coach Jason Leydon and offers a variety of different programs for people at every stage of their fitness journey. CrossFit Milford places great emphasis on community.

Community

This community focus is very evident at CFM and is not just limited to the walls of the box. From a mentoring program that matches new members with a more experienced member, to scholarship offers for high school athletes, to fundraising for charities, It's clear Jason and his wife, Jocelyn, set out to start a community when they opened CFM.

"Find the CrossFit gym that really understands it and you will enjoy a long and healthy relationship with that gym and with fitness."

The latest innovation from Leydon is a business directory where people in the community can leverage the skills of other gym members – such as plumbers, lawyers, and web developers. This only serves to strengthen the connecting links.

Coaching and leadership

Leydon is one of the most competitive programmers in the businessafter bringing a number of athletes to the 2015 Games, including the CrossFit Milford Team, Dan "Boomsauce" Tyminski, and Masters athletes Amanda Allen, Liz Warren and Robbie Davis. Everyone was on the podium, as was the Milford team. He trained a number of other athletes on successful Regionals moorings and was the head coach of the 2014 Philadelphia Founders' GRID team. He is widely respected in the larger CrossFit community as a coach with in-depth knowledge of the game.

In addition to almost twenty other trainers, CFM also employs a physiotherapist, an ART practitioner, a nutritionist, a masseur and a yoga teacher.

Programs and programming

CFM offers several program levels including general fitness. They have CrossFit group classes, skill classes for those who want to compete on-site and master higher skills, and competition levels for aspiring games participants.

An overview of the daily program for all levels shows a thoughtful, logical job that includes dynamic warm-up, pre-workout warm-up, strength, dexterity and conditioning (in that order), cool-down, and some optional finishing work if you just want some extra sweat .

For more information on CrossFit Milford, visit their website.

CrossFit Jääkarhu – Austin, Texas

Jääkarhu is based on strength in the community.

CrossFit Jääkarhu is based on strength in the community.

overview

There is a lot to like about CrossFit Jääkarhu, but their dedication to continuing education stands out the most. Jääkarhu is tenacious in her determination to share vital tips and coaching knowledge in order to improve her community. One only has to visit the blog section of their website to see a litany of current and ongoing educational opportunities.

Community

Jääkarhu is based on strength in the community. The concept of unity permeates almost everything they do, from top-down leadership where coaches and owners really like each other and enjoy spending time, to a consistent terminology that comes from their name Jääkarhu, which is in Finnish Polar bear means. They refer to the box as a detective (a community of bears). This concept also flows into their classes – CrossFit Kids are cubs and each programming level has a different name referring to the bear concept, e.g. B. Pit, cave, cave, etc.

"A box must excel in all aspects of the formula to be effective."

Stupid you say Far from it. I would defy any CrossFit box to do justice to the level of community and togetherness, like when the entire detective came together to produce this video for Mino Solomon. Mino was seriously injured in a weightlifting accident and the video was part of a general fundraiser to help cover his medical expenses.

This is family people. And it's just the tip of the iceberg.

Coaching and leadership

CrossFit Jääkarhu is home to some of the best coaches in the country, including game-level athletes Ingrid Kantola, Jessica Estrada, Ricky Redus and Orion Hones. Kantola and Redus are professional GRID athletes, and Redus is also a well-respected weightlifter who brings his knowledge of the Olympic weightlifting exercises to a series of on-site instructional videos. Estrada does the same for body weight movements. The prevalence of face-to-face teaching and training on the blog is further evidence of the quality of the coaching. Check out the videos. Would you like to be among these coaches at this box? My money says yes.

Programs and programming

Similar to Milford, Jääkarhu offers several program levels – fitness, sport and competition. Fitness encompasses the classes, exercise is designed to improve and make a good CrossFitter better, and competition is just that – If you're looking to compete on a regional or national level, this is the track for you.

You can connect to CrossFit Jääkarhu on their website.

12 CrossFit Labs – Glen Burnie, MD

12 laboratories CrossFit got the idea of ​​community in a nutshell.

From rowing workouts to seminars and competitions, 12 Labs CrossFit got the concept of community right to the point.

overview

12 Labs CrossFit is a three-location, membership gym based in Annapolis, Maryland. They were founded in 2007 as one of the first two hundred subsidiaries worldwide. The 12 lab team finished ninth in the world at the 2014 CrossFit Games and sixth in 2015.

Community

Community is very important at 12 Labs – so much so that they have an Events Director on the team whose job it is to organize events, competitions and parties to foster camaraderie within the gym and within the local CrossFit community. From rowing courses to holiday parties to seminars and competitions, 12 Laboratories got the concept of community to the point. From an experience report:

“This place and the people I met helped me overcome some mental struggles while gaining great physical strength and confidence. I am forever grateful to the coaches here, who have made a significant contribution to this positive change in my life. "

Coaching and leadership

Co-founded by a trio of senior athletes including game competitors Luke Espe and Brad Weiss, 12 Labs has some of the best trainers in the business. Several later played professionally in GRID, including Luke Espe and Christa Giordano. Many of the coaches are pursuing their OPT CCP certification, which is a testament to their commitment to looking beyond the standard CF certifications for further education.

Programs and programming

In addition to standard group courses, 12 Laboratories offers numerous specific types of programsincluding barbell, weight lifting, CrossFit Kids, personal training, remote and in-house custom programming, competitive programming, cardio-focused classes, and more.

"If your own gym is missing one of the critical elements of the formula, consider being a catalyst for change and taking your gym to a new level of excellence."

They are very conscious about their programming cycle. The one-year cycle is based on the CrossFit Games season and includes strength and skill, open prep, the games season, and a testing phase. All athletes, regardless of their ability, follow the cycle in some way so that the entire box is always moving towards a goal. There's no such thing as random kitchen sink WOD or meandering programming. Everything is goal-specific and intelligently designed for a whole year.

For more information on 12 Crossfit laboratories, visit their website.

Find a gym that gets it

Not all boxes are created equal. You owe it to yourself to find a box that fits your goals. If you live anywhere near any of the boxes highlighted here, consider yourself lucky because you know what an awesome CrossFit gym looks like. It's not always the biggest box in the area, by the way.

Find the CrossFit gym that really does it and you will enjoy a long and healthy relationship with that gym and fitness. If your own gym is missing one of the crucial parts of the formula, consider being a catalyst for change and taking your gym to a new level of excellence.

I plan to do a similar check every six months or so. So if your box matches the invoice, notify me in the comments section below the item and I'll check.

More like that:

Photo 1 courtesy CrossFit Milford.

Photo 2 courtesy of CrossFit Jääkarhu.

Photo 3 courtesy of 12 CrossFit Labs.

Cover picture courtesy of Jorge Huetra Photography.

«‹1314151617›»