My face after a 10km gentle jog this morning!
Exercise>depression - F A C T 😁
Whilst we’re all stuck indoors there’s a worry that there will be a dramatic increase in the public’s mental health and how the virus will affect it.
Research says that there is a positive correlation between exercise and better mental health. With the world being the way it is in the current climate and with Bozza allowing us one form of exercise a day; use it! Go for a walk/jog!
I’ve never done so much cardio in my life and I feel incredible! Roll on gyms being back open though 😅
The most common theme popping up in online check-ins this weekend
Guys worrying if they were doing enough to protect and hold on to their hard earned muscle.
I’ve had to explain to them that I’m in 𝐞𝐱𝐚𝐜𝐭𝐥𝐲 the same position as they are. Attempting to improve body composition whilst retaining as much muscle mass as I can, utilising minimal equipment.
But it 𝐂𝐀𝐍 be done. With a little intelligent programming 😉 and by applying some of the principles below:
𝐓𝐫𝐚𝐢𝐧 𝐦𝐮𝐬𝐜𝐥𝐞𝐬 𝐟𝐫𝐞𝐪𝐮𝐞𝐧𝐭𝐥𝐲. Where we can’t apply the same amount of tension due to not having the heavier loads available like we do at the gym, we need to increase the amount of times we work muscle groups in a week. In this situation, full body or upper / lower sessions would work well.
𝐈𝐧𝐜𝐫𝐞𝐚𝐬𝐞 𝐭𝐢𝐦𝐞 𝐮𝐧𝐝𝐞𝐫 𝐭𝐞𝐧𝐬𝐢𝐨𝐧 (𝐓𝐔𝐓). Where loads being lifted are going to be lighter, we can’t maximise mechanical tension (a key driver of muscle growth) as we can in the gym when we lift heavier. We can however maximise metabolic stress (another driver of muscle growth) by utilising slower tempos, higher reps and making every rep count.
𝐁𝐞 𝐦𝐨𝐫𝐞 𝐚𝐜𝐭𝐢𝐯𝐞 𝐨𝐮𝐭𝐬𝐢𝐝𝐞 𝐨𝐟 𝐲𝐨𝐮𝐫 𝐰𝐨𝐫𝐤𝐨𝐮𝐭. This will have more of a favourable response if you’re looking to keep stress low (when it’s likely already quite high), increase your daily energy expenditure (for fat loss) whilst not sacrificing muscle tissue. This could be an issue if you were doing HIIT training instead.
If you’re worried about losing muscle in quarantine and need a plan of action to mitigate this, then drop me a message. How you come out of this difficult period is in your hands. You could come out leaner, more muscular, more confident - ready for summer 👀.
“𝐘𝐨𝐮 𝐰𝐢𝐥𝐥 𝐧𝐞𝐯𝐞𝐫 𝐠𝐞𝐭 𝐢𝐧𝐭𝐨 𝐝𝐞𝐧𝐭𝐚𝐥 𝐬𝐜𝐡𝐨𝐨𝐥.”
These were the last words my pre professional counselor said to me before I ran out of her office in tears. This was after I bombed my first semester of college. I was a 4.0 high school student and struggled adjusting to college. I had just started college and I already felt defeated.
I could have easily believed her and stopped pursuing dentistry. Instead, I decided that this woman knew nothing about me and didn’t know that becoming a dentist has always been a lifelong dream of mine. Honestly, it has been a long, hard road to recover that semester’s GPA, but if you want something bad enough, you will do whatever it takes to get there.
Don’t let anyone tell you that you cannot be what you desire to be in life. If you have a passion for dentistry, health care, or anything for that matter, go for it. 𝐏𝐄𝐑𝐈𝐎𝐃.