3 reasons you stopped seeing results in 2019
Reason 1: neuromuscular stim phase
- the first 6-12 weeks of training to build and muscle or improve any cardio, your body goes through a neuromuscular phase if you have taken some time off. After taking 2 weeks off you can lose all neuromuscular capability in your muscles because atrophy. So in this phase your central nervous system relearns how to stimulate more muscle during contractions, so the first 6-12 wks you may look a bit bigger or toned but you haven’t built muscle, you primed muscle, stick to your plan
Reason 2: fat loss stalls because you lost weight and your deficit isn’t as high
- it takes a deficit of 3500 cals to lose a pound of fat. If you need 2500 calories a day to maintain and you eat 2000 cals a day, after a week you lose 1 pound of fat, eventually you’ll get to the point where you are only 100-200 cal deficit a day so you’re still losing fat it just takes a while longer to burn that 3500, but this is the best way to keep a healthy lifestyle, small deficits over large ones
Reason 3: human error
- you probably are not counting calories properly, grew impatient, over train (you shouldn’t be sore everyday) or you’re confused. That’s okay if you want my help just dm me or reach out or ask someone you trust for reliable help!!
#bodybuilding#bodytransformation#fitness#fatloss#musclebuilding#crossfit#homeworkout#strengthtraining # #fitfam#keto#ketofam#iam1stphorm#intermittentfasting#diet#transformationtuesday#briesproteingainz
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Acaba de ser publicado mais um estudo que se propôs avaliar a incidência de lesões no @crossfit determinando sua etiologia e fatores de risco associados.
Foram avaliados 270 praticantes de CF entre 15 e 53 anos. Destes, 22.6% tiveram alguma lesão no ano anterior a avaliação. A INCIDÊNCIA DE LESÃO FOI DE 1.34 A CADA 1000 HORAS DE TREINO. Esses resultados corroboram diversos estudos anteriores que mostra taxas de lesão entre 1-3 a cada mil horas, enquanto em diversos outros esportes esses números são maiores.
Outra contribuição interessante foi mostrar que praticantes que não participam de competições tem 2.64x mais chances de se lesionar comparados com que participa. E, quem pratica 2x ou menos tem 3.24x mais chance de se lesionar comparado a quem pratica 3x ou mais.
Assim como Feito el al (2018) já tinha demonstrado, praticantes iniciantes, ou aqueles que treinam com menor frequência semanal, apresentam maiores chances de se lesionar.
Justificativas: quem treina com maior frequência desenvolve melhor aptidão física (neuromuscular e cardiopulmonar), ficando menos suscetível a desenvolver lesão, e sobretudo, aprende melhor padrões complexos de movimento porque repetem mais. Sempre falo: APRENDIZADO = REPETIÇÃO.
Utilizem essa informação à favor de vocês! Tenham mais cuidado com iniciantes e estimule maior frequência de treinamento. Mas, com CAUTELA e PLANEJAMENTO, porque água demais tb mata a planta.
One of the things about me getting my picture taken or trying to take a pic is that I have a camera roll full of smiling and laughing pictures and yet I used to always pic the serious one. Seeing joy is infectious. I hope this helps someone out there that just needs to see a smile.
BEST DOUBLE-UNDER DRILLS FOR ALL LEVELS
There are TWO main concepts to proficient doubler under which include: 1) Efficient wrist rotation 2) Proper landing mechanics. These drills specifically and drastically improve wrist rotation. Video analysis is the best coaching tool for correcting errors in the double under. "The video become their mirror." EXPERT TIP: Spending a little extra time filming athletes perform double unders and playing it back in slow motion allows the athlete to visually see these flaws in real time.
Video 1: Over many doubles, his shoulders and stiff elbows begin to take over. I tested his doubles by asking him to perform as many as he could without stopping. My goal was to over exhaust him before I began. Performing fresh is completely different than performing exhausted. That's when minor errors become major errors.
Video 2: In slow motion, you see how he slowly begins to extend his wrist away from his body. As a by-product, he is forced to exhaust his shoulders and elbows which effectively reduces the length of the rope underneath him. As you can see it is only a matter of time before it affects his timing.
Video 3: The PVC jump drill helps him how to relax his shoulders, keep his elbows behind his ribs, and wrist near his hips, without the pressure of having to perform constant double unders.
Video 4: The Box Tunnel drill helps create better spatial awareness while re-enforcing the importance of keeping his wrist close to his body. This is otherwise impossible to recreate without a physical barrier. Two 30-inch boxes stacked on each other work perfectly for this drill.
Video 5: This Before & After video is a side-by-side of Video 1 and Video 4. In less than 5 minutes we were able to get him to drastically improve his wrist rotation while relaxing his shoulder and elbows.
Next up..we are going to work on his landing mechanics!
After taking 9 days off from working out because of the 4-day Baños trip, then coming back to Cuenca with an intestinal parasite and barely eating anything for 3 days, I was finally able to get a workout in today.
My upper body hasn’t lost a lot of strength, seeing as I was able to do 315x3 when I usually get it for 5-6
This inspired my next challenge 100 push-ups a day for 30 days!
I know a lot of you watched me grind away at 500 jumps a night a couple months ago. .
A few people joined me in that challenge, let’s see if we can get more this time around!
Now, you do not have to do 100 per day, you can do more, less, or do the 100, but make it a challenge for yourself!
If you want to see me grind through the first day, check my story!
Friday Question of the Week
Coach Drew’s response: Tough Love is loving someone enough to tell them the truth even if it may hurt their feelings. This is important for growth and improvement in all areas of life, physically, mentally, emotionally and spiritually.
1 510 minutes ago
FOUNDATION MEMBERSHIPS TIER 1 ALMOST SOLD OUT!
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Don’t miss out. Become a part of culture, and reap the rewards of being a foundation member.
4 910 minutes ago
Day 13 .... So looking forward to Monday again where I don't have to prep my lunch and dinners. Spent all morning getting my lunch, snacks and dinner sorted for today and tomorrow and all after a hard F45 Hollywood workout. 🤪💪👏
1 410 minutes ago
Soooo close to the 130's again I can feel it!
2yrs ago I had a big goal. To lose 30lbs by the time I turned 30. I did that with a few weeks to spare. So I pushed and said hit the 130's by the end of the year (I was 147 on my 30th bday) ... again I hit that goal. But the following year I started working more and put myself as a lower priority. I ended up gaining over 20lbs back. Discouraged and limited to clothes again I found my drive again. Since then I've lost over 15lbs and back on track. I WILL get back. And I WILL do better this time
This year my end goal is the low 130's and to maintain. A little over 9.5 months to go!
When @fit_brea programs hang clean technique into programming and I get to share a few drills with our group training class - clean contact drill, transitioning from triple extension to the catch were just a couple of the drills I had these beautiful humans perform before we got into a super fun WOD that included:
-Deadlifts -Hang Cleans
-Shoulder to Overhead (Push or Jerk)
Y’all killed it and I’m super appreciate that you guys wake up at 5:30am to come to my group training class - I get to share knowledge / drills I’ve learned from the best weightlifting /powerlifting coaches (meaning they coach competitive USA athletes) gets filtered to you. As an athlete, I learn from my coaches; and I lean even more by coaching you guys! you guys make me a better coach and a better athlete! Love it! #strongertogether#neverstoplearning#trainhard#youcandoit#nevergiveup@vgambo13@erika_patronas@hekno_ekno and Mrs. Tara! 🏋🏽♀️ #weighlifting#olympiclifting#deadlift#conditioning
🔥 HIIT vs. LISS CARDIO 🔥
HIIT - High Intensity Interval Training:
🔸Alternate between short work periods and rest periods.
🔸Work periods are intended to be “all out” intensity (eg. Sprinting).
🔸Rest Periods are low intensity (eg. walking).
👉🏼EXAMPLE: 30 seconds of intense work period, followed by 30 seconds of low-intensity rest period.
📊THE SCIENCE: 👇🏼
🔸HIIT triggers an effect known as Excess Post-exercise Oxygen Consumption (EPOC).
🔸EPOC - Post-exercise replenishment requiring energy resulting in calories burned - [burning calories hours after exercise].
🔸Provides shorter workouts - great results in half the time of LISS.
🔸Burns more calories than traditional exercise.
🔸Very accessible: Home workouts, stationary cardiovascular machines, CrossFit, etc.
LISS - Low Intensity Steady State:
🔹Any aerobic activity at low intensity for a prolonged period of time.
🔹Speed of the activity is NOT as important as the distance of the activity.
👉🏼EXAMPLE: Walking on a treadmill for 1 hour.
📊THE SCIENCE: 👇🏼
🔹When you exercise with less intensity, your body produces energy aerobically which makes it burn fat for fuel 🔥⛽️
🔹Very safe and easy to do.
🔹Requires no recovery time.
🔹Convenient: Don’t need gym or equipment.
📥 DM me or comment on this post if you have questions about HIIT or LISS cardio! I’d be happy to help!! 😊
“You can measure the depths of a man’s intentions by giving him resistance.”
* I’d be lying if I said I don’t get down because I’m “not where I’m supposed to be.” I do, more often than I’d like to admit. I’m there now, actually. February of 2017, I made a decision to take back my health, my body, and mindset for the better. I’ve worked hard to get where I am today. Some moments I’ve worked harder, and results have shown. Other times, I’ve chosen to enjoy the life and moments around me, free from restrictions. But even though I’ve allowed my body to live, create memories, and new experiences, I’m able to look back at my “before,” and see all the hard work I’ve put in and say, “damn. I did that. I DID that.” And I’m proud.
* It isn’t about perfection. It’s about the depths of your intentions that will get you there. How bad do you want it? It’s that’s simple. Your happiness is a choice. No one else can provide it for you. YOU have to choose it, every. single. day.
* It’s hard. You’ll meet resistance. But on those days, remind yourself of why you’ve chosen the hard road. Remind yourself of your goals. Remind yourself that you deserve self love and health. Remember your intent. THAT is when you’ll make change. 💕 #beforeandafter
Taking a rest day but not missing an opportunity to post a picture from earlier this week emphasizing my facial features !!
I truly love the gym. And I truly love the fitness “grind” so to speak....but every so often I go through periods of time where I feel burnt out, tired and unmotivated. And it makes me realize how much of success in fitness is dictated by thoughts, attitude & mindset. Although I haven’t physically stopped going to the gym, I’ve stopped pushing myself mentally and I’m kind of going through the motions without any true intention. It can actually make me understand why so many people hate exercise...there NEEDS to be a “why” and a passion behind what you’re doing, otherwise it’s just an exhausting task
So that being said, my main goal moving forward is going to be changing my mental game in the gym. I’m ready to feel focused and ignite that lil spark again 😌
Side note: Arnold Classic is rapidly approaching and I’m pumped to see any & everyone there!! .
8 1862 hours ago
Upper body sessions have recently been my fav dayzzz in the gym, I’m building these little muscles and it’s the greatest feeling when I see the results I’ve been working for 😛😛 ladies do not I repeat do not neglect working out your upper body❌There is no such thing as looking too “manly” as a female when you workout your upper body! I can honestly say that my mind set used to be like that as well but it was completely wrong 🙈 I am so happy that I have dedicated specific days to train arms, shoulders, chest and back. It also gives you the illusion of a smaller waist too so hop on that train 🚊my friends💓💓
3 15625 minutes ago
Happy Valentine’s Day ♥️🌹
What’s every one up to today?
Hanging low Friday? 🙃
Drained a baker’s cyst from my right knee today and almost passed out from looking at the fluid 🥴
Survived it and feeling accomplished! Sometimes all it takes is a little bit more confidence & strength to overcome your fears 👊🏻