Tag: Health

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.

Why Cereal Should Be Poured Before Milk

By: Madison Grace Hansen

When pouring a bowl of cereal, most individuals instinctively pour the cereal first— which is correct. Pouring the cereal into the bowl first is most efficient because it provides better portion control, improved texture, and a more enjoyable eating experience. Although some people choose to pour the milk first, that will never be correct because it is neither a logical nor a traditional approach. 

To begin, putting the cereal in the bowl first allows for portion control. You can clearly see how much cereal you are spilling into the bowl which is beneficial in order to not overeat. Most individuals try to have a well balanced breakfast and as we know cereal is not the most healthy option therefore being aware of how much you are eating will allow you to not overserve yourself. Although a hearty breakfast usually consists of bacon, eggs, or sausage, if you have portion control, cereal will not be as bad for you as some may think. 

Also, the texture is another key factor to think about when pouring cereal before milk. Cereal is meant to have a light crunch, and pouring milk on top allows you to control how much of it gets soaked. If you pour the milk before the cereal, the cereal may absorb more of the liquid, therefore leaving it not crunchy but instead soggy. Nobody likes soggy cereal. That is why the cereal should be poured before the milk.

Finally, pouring the cereal before the milk allows for a better eating experience. It is better to have some pieces of cereal still crunchy while some have settled to the bottom. It is much more enjoyable to have a little crunch with also a little soggy. If I am being completely honest, the taste of the cereal is different when the milk is poured second. The taste is better and that is why cereal should be poured before the milk. 

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.

Caffeine In Today’s Society

By: Andrew Howle

To begin with, caffeine is a highly effective central nervous system stimulant to the body. It affects the methylxanthine class of the body and is the most commonly consumed psychoactive substance globally. It is found in many widely consumed daily drinks, such as coffee, tea, soft drinks, and energy drinks. Even eating substances like chocolate contains amounts of caffeine. Caffeine has become such a staple in so many American lives today. It is almost impossible to fathom a world without caffeine. I love caffeine, but I try not to drink too much daily. It can be very harmful to someone in improper amounts.

Typically, most teenagers my age drink excessive amounts of caffeine a day. This caffeine is most commonly in energy drinks and soft drinks. There is an obsessive taste factor and stimulant feeling that makes these drinks so irresistible to the average teen. I am not a fan of energy drinks or soft drinks in general. They can cause teeth to decay as well as heart complications later in life. There have been way too many people hospitalized due to an overdose of caffeine, making potential heart complications appear. Some people are not as lucky and pass away from continuous overdoses of caffeine.

However, drinking adequate amounts of caffeine a day also has some positive benefits. These benefits can include awakeness and alertness. This can be traditionally helpful during early mornings. I love to drink coffee in the morning to caffeinate my body for the tasks ahead. It helps hugely when coming off a stormy night of rest. I probably drink coffee four days a week to get through tough mornings at school. However, too much coffee can cause a person to crash, resulting in extreme tiredness to the body. A person’s senses all diminish during this period of crashing.

To conclude, caffeine is a prominent staple in today’s society. It just needs to be used in the right amounts to prevent harm to others. I enforce the safety of the right amount of caffeine to drink. There should be no health complications from the use of this psychoactive stimulant.

Top 5 Fast Food Places

By: Morgan Aycock

  1. Zaxby’s 

I could eat Zaxby’s everyday. I always get the big zax snack. Their fries are probably the best fries from any fast food place. Zax sauce is so good and goes perfectly with everything they have. They also have the best salad. They used to have raw fries which they should bring back because I remember always getting them when I was younger. 

  1. Chick-Fil-A

There isn’t anything bad from there. I like that they don’t only have chicken on the menu; they have a nice variety of different choices to choose from. They have healthier options like salads, wraps, and fruit. They probably have the best mac and cheese out of any fast food restaurant, and they have by far the best ranch. I also like their waffle fries because no other fast food place has those kinds of fries and it makes them unique. They have the best breakfast out of any other place, but my only complaint would be that it ends at 10:30 and not 11, because who wants to eat lunch at 10:31? They are overall the nicest fast food place and have good, Christian morals and values.

  1. Bojangles

Bojangles is at #3 because they don’t have a nice variety on the menu, but their food is good quality. Their Southern style chicken is one of my favorites. The seasoning is something that you will not find at any other fast food place. This really sets them apart from any other fast food place. Their breakfast is also very good; one of my favorites is the Cajun chicken biscuit. The biscuit is buttered perfectly, but also has a sweet taste, which makes it a good combination of sweet and salty. Their food is also very fresh and they have some of the best honey mustard that you can get out of anywhere.

  1. Cook out

Cook out has a great variety on their menu. They have from barbecue to burgers, so they have something for everyone. They also have some of the best milkshakes you can get anywhere. The portion sizes are very good and the meals fill you up. The prices are very affordable, and the portion sizes makes it a great deal. They also add a good Southern aspect to the menu from barbecue to hush puppies to banana pudding milkshakes. 

  1. Sonic 

Although sonic is not one of my favorites, they have a very good variety on the menu. They also offer slushies, which fast food restaurants often don’t have. Their drinks can be customized to anything you want added to them. The carhops are something that no other fast food place has and makes Sonic unlike any other place.

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.