Tag: fitness

Why In-Season Lifting is Crucial?

By: Ford Wilder

In-season training is crucial for athletes to maintain their strength and speed across a season without diminishing their performance. Along with this, a crucial point many athletes fail to realize is that they can actually continue to get stronger and faster through a season if they train properly and at the correct times and frequencies. Most only think they should train intensely in the off-season, and once a season starts, they can just stop lifting. This is so far from the truth, and there is a reason why all pro athletes lift to some capacity during their season. I am a huge fan of in-season lifting, and I lift throughout my entire year whether I am in football, basketball, or track season. I tailor my training based on how many games I am playing and how my body feels so I do not overtrain or fatigue myself.

A main benefit of in-season lifting is better recovery and load management. Controlled strength training enhances circulation and mobility, which helps muscles recover faster from practices/games. I have noticed that my body has been able to recover at much quicker rates and feels great by the time I play football games on Friday nights. By lifting just two to three times a week, with two being the most efficient, I am not only able to get stronger and faster, but I am also able to withstand big hits and prevent nagging injuries from occurring. My body has a much greater tolerance for impact.

A second crucial benefit is long-term athletic development. While you may not get as strong or as fast as you would in off-season training, and the results may not come as quickly. In-season training gradually builds up, and you will peak in performance near the back half of your season when it counts by simply just lifting heavy two times a week. One upper body and one lower body lift per week will do it. I have stuck to this method the past year, and I have seen my body peak during the playoffs, and the work has paid off.

Ultimately, in-season training is a must-do for athletes, and you are missing out if you do not take advantage of this method. It is not about doing the most; it’s about doing what’s smart and sustainable. Consistency, even in small doses, can separate good athletes from great ones over time. If you want to stay competitive, durable, and perform at your best when it matters most, in-season lifting should be a non-negotiable part of your routine.

Is BPC-157 the New Best Supplement for Athletes?

By: Ford Wilder

To begin, BPC-157 is a synthetic peptide, which is a sequence of amino acids that mimics a naturally occurring protein found in the human body. This supplement is relatively new and is still in the early stages of development and research. Since this supplement hit the market, it has become extremely popular and has found its way into many shops and online stores, accompanied by extensive advertising and surrounding the product. I decided to buy it and start taking it a few weeks ago. This is because there are numerous benefits associated with this supplement, not only for athletes but for everyone. I am here to tell you my experience with this supplement so far and some of the benefits it has.

Additionally, BPC-157 is believed to accelerate the healing of various tissues, including muscles, tendons, ligaments, and bones. It’s particularly praised for its ability to support soft tissue repair, making it popular among athletes recovering from injuries or surgery.

After the first two weeks of taking BPC, I noticed the tendonitis in my elbow from throwing fully went away. It was an ongoing issue I tried to rehab over time, but it never fully healed. Once I started taking BPC, my tendonitis gradually got better and better. Also, the pain in the patella tendon of my left knee has gotten so much better. I have dealt with this pain from lots of jumping and sprinting across my three sports. By pairing this supplement with weight training and rehab, I have noticed great improvement in strength and stability.

Another great benefit of this supplement is its ability to reduce inflammation. Inflammation is a major factor in delayed recovery and prolonged pain after injury or heavy exercise. BPC-157 can help to alleviate pain and swelling, allowing individuals to return to their activities more quickly and comfortably. I have noticed since beginning this supplement that my body has been able to recover much quicker from long and strenuous practices and workouts. I can go pretty much one hundred percent day after day, which has been great for me. 

Ultimately, I believe that all athletes should begin to take this supplement. BPC-157 could be the missing piece that many injured and recovering athletes need. There are no side effects of this supplement, so even if it does not work for you, you are not losing anything by at least trying BPC-157 out. BPC-157 is only going to continue to gain traction and change many people’s health for the better.

MK-677 Review

By: Andrew Howle

Mk-677 is a growth hormone fitness supplement that has gained recent traction in the fitness world. It has become so famous due to the boost in body growth hormone without the need for an injection. It stimulates your body to naturally produce more GH (growth hormone) and IGF-1. The liquid version is typically taken orally or under the tongue, making it an accessible option for fitness influencers everywhere, ideal for promoting muscle growth. However, is this supplement as good as it is rumored to be?

Those who take Mk-677 claim to have incredible physical benefits. These benefits include lean muscle mass, faster recovery time, and better sleep quality overall. These elements are all crucial to effective training results. Mk-677 has been shown to improve bone density, joint repair, and skin health to the human body. The supplement increases an athlete’s appetite majorly, which can be very helpful in bulking. This shortens the amount of time to retain weight by a large margin. However, this is a double ended sword being harmful for cutting.

Although the MK-677 has many benefits, it is not without drawbacks. Many people have reported severe water retention, fat gain, and intense hunger at higher doses of the supplements. It can become very expensive through long-term use. It is not recommended to people struggling with diabetes. It is reported to mess highly with insulin sensitivity. It is not FDA-approved as well, which can carry some unknowns along with it. These unknowns could range from simple muscle twitches to heart palpitations.

Mk-677 surely does open up a compelling alternative from injectable growth hormones. However, this supplement is not without risks, to be completely honest. I would highly recommend researching this supplement if you have any thoughts of taking it. This goes to show I would not recommend this until more research is performed on it.

Why Contrast Training is Beneficial for Athletes

By: Ford Wilder

The first question you may be wondering is, what is contrast training? Contrast training is pairing a heavy strength movement with a high-velocity, explosive exercise. For example, I might do a heavy squat set and then follow it with a set of box jumps or short sprints. The idea is to use the heavy lift to activate my nervous system, then immediately jump into the activated state to improve power and speed through the explosive plyometric or speed movement. As an athlete, the weight room should not be used for just strength purposes. It should be used to become faster, get more explosive, jump higher, and be a better overall athlete. Training for pure gains and aesthetics will lead to injuries within one’s sport. Also, lifting for only strength will cause one to develop stiff and inflexible muscles. Lacking the necessary fast-twitch fibers and coordination that you need to be a great athlete. 

I began contrast training at the beginning of my junior year. I knew it was necessary because of the heavy workload of playing a big role in three different sports throughout the year. I also knew I was going to have to make athletic plays on the court and field. Which would be hard to do if I stuck to my old training habits. As the year went along, I stayed in great shape, got stronger, and did not overly fatigue myself with this new way of training. Contrast training elevated my performance on the football field, basketball court, and track.

Many people believe the main goal in the weight room while in season is to maintain strength without becoming fatigued. I believed this until I began contrast training myself. Through this method, I become faster, stronger, and more explosive throughout the whole course of the year while still being able to perform to my capabilities in game. This allowed me to peak during the postseason of each sport. I played some of my best games/track meets near the end of each season.

Ultimately, I believe once an athlete becomes comfortable and trusts this way of training, they will see their performance skyrocket. Being an athlete is not just about doing sport-specific work. Putting in work in the weight room is where athletes separate themselves from the average. Contrast training is the new and improved best enhancer for athletes

How to Bulk for Football Season

By: Andrew Howle

Bulking for football season is not all about eating everything in sight. There is a perfectly good strategy to bulk with purpose. The bulk is typically initiated to increase muscle, strength, and size for improved performance on the field. Whether you are a lineman looking to strictly improve power, or a skilled position player looking to maintain speed while increasing size. The bulk is an essential tool to this progression of performance within limits.

In order to gain weight, you must eat in a large calorie surplus. This surplus is dependent on what you’re looking to improve with the bulk. It could range from 500-2,000 extra calories on top of your usual intake per day. These calories must contain a large amount of protein and carbs. It is usually recommended to eat about one gram of protein per pound of your body weight. The amount of carbs immensely differs depending on your personal goal of the bulk. It is also important not to skip meals of the day. This specifically calls out breakfast, which many people skip.

These extra calories that are being taken into your body must go to something important like muscle building. It is very important to lift constantly throughout the bulk. This stimulates growth in your body and allows you to put on a bigger frame physically. The most efficient way to put on this size is to track your calories and workouts. This allows you to fill your body with the necessary nutrients to perform at its highest. These extra calories are very pivotal for rebuilding the muscle fibers and tissues of your body.

In conclusion, bulking is a very useful tool to improve performance in football if done right. However, a strict diet and consistent exercise is needed to see the results you are looking for on the field.

Why we need Physical Fitness

By: Owen Meyers

With more and more people becoming overweight every year, obesity is becoming a bigger problem in the US. Nearly 42% of American adults are obese, a percentage that has gradually increased over the previous few decades, according to the Centers for Disease Control and Prevention (CDC). Poor food choices, inactivity, and irregular exercise are some of the causes of this concerning trend. To fight obesity and advance better health, it is imperative that we as a country place a higher priority on fitness and include more physical exercise in our everyday routines.Due to a lack of physical activity, many Americans gain weight and develop other health issues. With the development of desk jobs, technology, and convenience-based living, the average American lifestyle has become progressively less active, contributing to the obesity pandemic.Preventing chronic diseases is one of the main reasons we should exercise daily. Numerous health issues, such as diabetes, high blood pressure, and heart disease, are associated with obesity. Exercise reduces the risk of these illnesses by strengthening the heart, lowering cholesterol, and assisting in blood sugar regulation. Regular exercise also increases metabolism, which makes it possible for the body to handle food more effectively and avoid gaining too much weight. Enhancing general quality of life is another compelling argument for making fitness a top priority. Engaging in physical activity boosts energy, improves stamina, and strengthens bones and muscles. This makes it possible for people to age independently and carry out everyday duties with ease. Exercise also enhances memory and sleep habits, which guarantees a clearer head and greater attention all day long.Americans need to strive to include exercise in their everyday routines in order to fight the obesity pandemic. Simple adjustments like walking or bicycling rather than driving short distances, using the stairs rather than the elevator, and scheduling time for organized exercise can have a big impact. Communities, workplaces, and schools should all support active lifestyles by offering resources and encouraging fitness programs.To sum up, America needs more exercise to boost public health and fight the rising obesity rates. People can improve their quality of life, lower their chance of developing chronic diseases, and help create a healthier society by making a commitment to regular physical activity. It’s time for us to put fitness first and do something about this worrying trend.

Is Following Fitness Influencers from Social Media Beneficial?

By: Andrew Howle

As far as we know, social media has taken over the world. It is everywhere around us, and there is no escaping it. Everything you do can be posted online and shared with everyone. This may be potentially a good or bad thing in this generation. Many people have taken up the habit of following social media influencers, especially those who promote fitness. This begs the question: Is following people like fitness influencers beneficial for people to do?

Following these influencers can have positives and negatives. One positive of following a fitness influencer is knowledge. I gain a lot of expertise personally from watching people like Sam Sulek perform workouts. These workouts can educate people very well on the basics of fitness. These videos teach new gym goers how to properly lift without causing an injury. So many clueless people in the world have no absolute idea how to lift properly. I know several people have torn pecs or biceps from lifting. Another huge positive to watching influencers is motivation. Many people are inspired daily by pages on social media of people lifting. When I first started lifting, I was motivated to go to the gym by seeing workouts on my Fyp on TikTok. These videos let me know what was achievable by living a healthy lifestyle. This helped me focus on myself a lot. I considered the gym a therapy to escape my problems in the world. Enough about the positives of social media pages. There are a precise amount of negatives that come with social media fitness. The most notable one is self-comparison or body dysmorphia, which is when people compare their bodies to the bodies of social media influencers. This causes people to be hard on themselves and their appearance. This can be very bad for their mental health. Which is why scrolling through social media should be moderated.

In conclusion, there are immense pros and cons to following fitness accounts. People should follow the accounts for the right reason, not the wrong one. They should actively gain knowledge and motivation from the videos. Following social media influencers is beneficial in moderation. 

Fitness Watches

By: Andrew Howle

To begin with, fitness watches are a tool to help individuals monitor and improve their health and wellness. These devices track various metrics, including heart rate, steps, calories burned, sleep patterns, and, most specifically, stress levels. Many fitness trackers are equipped with GPS to record distance and pace during outdoor activities such as running, walking, and cycling. These watches link to smartphone apps to help people set personal fitness goals. Ultimately, fitness watches are not only about tracking physical fitness. They are an accurate tool for encouraging a healthier lifestyle to enhance performance and overall well-being. Fitness watches are one of the most underrated things a person can have.

There are many brands that people tend to buy in hopes of finding the right watch for them. These include Whoop, Garmin, Apple, Fitbit, Samsung, and Amazfit. Each of these offers unique tracking experiences for the user. My personal favorite is the Whoop 4.0. I have had this watch for a little over a year. It is a fantastic watch for people trying to get into a fitness lifestyle. Some standout features are blood oxygen monitoring, sleep coaching, five-day battery life, waterproofing, and dustproof. These features are unique to Whoop in terms of the watch’s accuracy. It strives to give accurate readings of athletes’ health and fitness to help them perform to new levels. Unlike any other fitness watch, Whoop is incredibly durable and can be used to perform daily exercises. I have personal experience playing football games, building roofs, and many other strenuous activities performed with the watch. I cannot recommend the watch further for athletes trying to reach personal goals.

In Conclusion, fitness watches are a staple of modern society, improving fitness worldwide. The Whoop 4.0 is a great way to get involved in fitness. I highly recommend buying one from the store. 

The Best Way to Structure a Workout

By: Ford Wilder

You can structure your workout in many ways, whether you are a bodybuilder or an athlete. You can do one exercise at a time or superset exercises to be more efficient and quicker with your workout. It is important to note that many factors play into what may be the best way to structure a person’s workout. I believe supersetting workouts with at least 2 different exercises per superset is the best way to build a workout plan. I also believe you should have 3 or 4 supersets per workout and here is why. 

By having 3 or 4 supersets per workout, you can fit in a heavy workload in quick time.

If you do not superset and focus on one exercise at a time then your workout can last almost double the time than if you were to superset. Bodybuilders typically do not superset, so they can focus on the muscle group(s) they are targeting while athletes will superset their workouts, so they can become the best athletes they can be in the quickest amount of time possible. Focusing on one exercise at a time will allow for better muscle growth ,but not everyone has an hour and thirty minutes to work out each day. Also, supersetting allows people to only have to work out 3 or 4 times a week while those who go the bodybuilder route have to work out six to seven times a week to effectively hit each muscle group. I believe that fitting in the most work possible in the fewest amount of workouts possible is the best possible route.

Another important factor is deciding what muscle groups to pair with each other. I believe pairing muscle groups with one another in a workout is the greatest way to become as fit as possible. An example of pairing muscle groups would be lifting weights for your back and biceps. Instead of doing a separate workout for each, you can combine them into one workout by supersetting, which would allow you to only have to do one workout instead of two.I superset all my workouts and I have seen great results in performance and muscle growth. I can get in and out of the weight room very quickly and get adequate work in. 

Additionally, making sure to fit in compound lifts, band work, and core work all in a workout is extremely important. I have noticed having a variety of exercises is the most efficient way to build muscle and grow in performance. Also, having an array of workouts limits fatigue while being able to put in great work. Pairing weighted lifts with banded lifts allows for muscle growth and explosiveness which ensures why you should make sure to use different types of exercises throughout a workout.

Ultimately, I am a firm believer that people should always have a workout structure that benefits them and fits their schedule. Without a proper workout structure, a person can not see the results in an effective way. I believe all people should sit down and create a workout structure and plan ,so they can benefit from it.

Why Lifting Weights is Necessary for Athletes

By: Ford Wilder

To begin, there are numerous reasons why all athletes should utilize the weight room to some extent. Using the weight room could be that extra push an athlete needs to be great instead of just good. Many athletes overlook lifting weights and only work on skill work and practice of their sport or sports. I am here to tell you why that may be setting them back, and how the weight room is vital to athletes.

The first of many reasons is the most important one which is increased strength. By lifting weights and getting stronger, one’s sports performance will continue to rise. This is because an increased output in power allows athletes to become faster, quicker, more agile, and have more force and stability in their upper and lower body. Not only will you have a higher force output, but by lifting weights you will also cause hypertrophy, increasing the size of your muscle fibers. Not only will you get stronger and more athletic by lifting weights, but you will also become more toned and look the part. Balance the weights with a well-balanced diet and you will see the great benefits to come with your athletic abilities and performance.

Next off, weight lifting also is vital to injury prevention. While some injuries are inevitable, the latest research suggests that resistance weight training can assist heavily in preventing musculoskeletal injuries. This is because by lifting weights with the correct form and targeting the right muscle groups you can increase stability and support in your body. By utilizing the weight room athletes can prevent injuries and also get rid of them by strengthening the surrounding ligaments and muscles around the affected area.

Lastly, lifting weights is very beneficial for one’s mental state. Many studies show regular weight training can boost one’s mood and decrease anxiety. This is because lifting weights and exercising releases endorphins which play a major role in having a good mood. Also, lifting weights can improve brain health because studies show that resistance training can increase neuroprotective factors. One of these factors is the expression of brain-derived neurotrophic factor which is linked to learning and memory.

To summarize, many athletes overlook the importance of weight training and how it can enhance performance. This is why athletes should begin a weightlifting program and pay attention to the benefits that come with it.