recovery process

3 Options To Help you lose that last 20 lbs

You are well on your way to hitting the 30 lb weight loss goal you set for yourself on January 1st 2019. You are 1 month and 15 days into your training and nutrition regimen, and you are 10 lbs down (that breaks down to about 1 lb -1.5 lb per week).

Here are the Atlas Pro Training’s top 3 options to help you lose that last 20 lb over the next 12 weeks so you can be ready for the summer by early May 2019!

1) Intermittent Fasting -

This is a basic form of calorie restriction. Although there are several different versions of intermittent fasting, they all have the same fundamental rule; No Food or drink with a caloric value are to be consumed during the fast.

One of the most popular versions is the 16/8 method where you fast for the first 16 hours of the day, then you eat during the last 8 hours of the day consuming 1-2 meals.

PROS:

  • Reduces insulin resistance - which is key in helping manage certain metabolic issues

  • Reduces inflammation

  • May improve Heart health

  • May improve brain function and health

CONS:

  • May interfere with Mood (for the first few days or weeks)

  • May interfere with social eating

  • Digestive issues - Constipation due to limited fluid consumption

  • This is a true trial and error and behavioral modification method




2) Increase Workload/Intensity -

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This is tried and true way to increasing your energy expenditure to 525-625cal of energy per day. This could possibly help you hit that 1 lb- 1.5 lb fat loss per week. However, the 1# rule to remember is that you can not train yourself out of a bad or inconsistent nutrition/diet routine. The key in any exercise plan is have some variety and different variations of physical activity that match your goals and your personality. For example, some people like to lift weights and hate cardio (that’s me :-)) and vice versa. For example, you could increase your workload, ie., distance of running, increasing the weight that you lift, increasing the amount of reps, etc. You can also add or increase a different type of physical activity to your training program, ie., add more running/ walking/ sprinting to your training program, reduce your rest times between sets to less than 30 sec. (This adds a “cardio” element to your weight lifting session , which can help you increase your energy expenditure leading to more fat loss). You can incorporate a weightlifting circuit in your daily training program. Doing so will improve strength level and allows you to gain more lean muscle. This action will increase your metabolic rate and your increased energy expenditure will lead to fat loss.

PROS:

  • This method increases your physical activity

  • Adds variety to your training routine

  • Can help create balance within your training program

Cons:

  • Adds time to your training session

  • This training method works best when it is combined with a diet and or nutrition plan

  • Requires additional effort to track results




3) Track & Count Macros along with Body composition Testing analysis

This is a more holistic way of planning out your weightloss program, and in my opinion, this should be the first method you should try to lose unwanted fat.

Tracking and counting your macronutrients (i.e. Fats(9 calories per gram), Protein(4 calories per gram), Carbohydrates(4 calories per gram), can take the guesswork out of planning your meals in regards to calculating an accurate caloric balance that fits your lifestyle and or training program.

Body Composition testing and analysis - This is an essential element to reach your fat loss goals. When combined with tracking your macros, these tools can help you create a nutrition program that fits your lifestyle, health, and fitness goals. Body Composition testing gives you hard, accurate numbers that will allow the necessary adjustments to your health and fitness plan. This helps you see your total fat loss not just your weight loss

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PROS:

  • This method is accurate

  • With the assistance of a Professional you can help hold you accountable to your goals

  • This method can be applied to everyone

CONS:

  • This a labor intensive method and requires your full attention

  • You have to obtain access to credible body composition testing equipment

  • Counting Calories - Need I say more

Create Your Environment or Your Environment Will Create YOU

Create Your Environment or Your Environment Will Create YOU

As I continue my journey as a father, coach/trainer, (ex-husband lol) and entrepreneur/business owner, sometimes I can have in a bit of a negative disposition, if I allow these short-term situations within the surrounding environment around me control my attitude and my approach towards my daily activities that negative environment will  influence my behavior to a certain extent and if I don’t recognize this negative influence my  environment will create my reality, which will influence my behavior and when that happens my environment is creating who I am..... Unless I make a conscious effort to maintain a positive environment.

The value of what you do

The value of what you do

Tonight I had the opportunity to attend a high-speed networking event and I learned a lot about myself, I am beginning to see how to communicate my “message” and my purpose in a more effective way. I have come to the realization that connecting with people is the best way to reach people, not by manipulating their emotions but connecting with them, don’t sell yourself be yourself within your purpose. I am on a mission to reach as many people as I can so that I can show my value to the people who are ready to receive my message.

Are you Ceasar?

Are you Ceasar?

As I write this post I continue to ask myself are you, Caesar? And to be honest I would like to think that I am and I see myself in that way (most of the time) but sometimes my impatience leads me in the opposite direction; not all of the time but enough for me to see it. I truly love helping people and seeing them reach their goals and go beyond any perceived limitations. I truly care about the well-being of everyone because I feel showing someone that they matter and that they are acknowledged and their opinions and points of view are valued leads to them passing those valuable traits onto someone else and leading them to hopefully develop other leaders.

The F.R.E.A.K. in you needs to "R"ecover

In this second installment of the Atlas Pro Training train like a F.R.E.A.K. blog series were are going to talk about Recovery, where all the "MAGIC" happens! If you have trained or been coached by me you have heard this over and over again, and it has paid off for you. Sometimes its human nature to want to train until you are drained, which is referred to as "overreaching" by most professional strength and conditioning coaches and trainers. This is essential to achieving the maximum physical and mental benefit from your training program, preparing your mind, body, and spirit for competition. BUT there would be no gains without a proper recovery plan that includes three main elements  Sleep, Active recovery/dynamic stretching, and massage

SLEEP

The key to any effective recovery plan is to consistently implement all three of these suggested habits into your lifestyle as an athlete. This may seem simple to just get some sleep right? But in most cases, it is not always easy to find the time to get the recommend 6-8 hours of quality sleep that is required for the body to repair and recharge. It is possible though if your recovery is a priority to you and you want to be the best at what you do, here are a few suggestions that may help you get the sleep you have been missing.

  1. Schedule your bedtime and stick to it!
  2. Try chamomile/sleepy time tea  
  3. Read a book in a quiet space
  4. Meditate
  5. Remove all distractions from your sleeping area; phone, tablets, television,   
  6. Listen to music with no words like Jazz, Classical music, etc.

These are suggested strategies have helped me (a chronic light sleeper) to this day develop quality sleeping habits, understand that sometimes the quality of the sleep you get is better than the quantity. I have found that the way I prepare to sleep has helped me develop a routine that has changed my behavior beyond just changing my habit.

ACTIVE RECOVERY  

Next, we are going to look at active recovery and what is actually is. Active recovery is participating is light physical activity, in efforts of maintaining a mobility and flexibility. The low levels of intensity will allow the body to rid itself of lactic acid and other harmful substances by "flushing" the muscles using movement. There are several examples of active recovery that I have suggested my clients do that are light low-intensity forms of movement, here are a few:

  • Beginners Yoga
  • Dynamic Stretching
  • Light Jog
  • A pickup game of your favorite sport
  • Yard work
  • Walking

MASSAGE THERAPY

The use of massage has been the chose from or rest and recovery for most people for decades.  But most people consider massage a luxury, which in some case may be true, but massage is essential to helping the musculature and the tough outer covering called Fascia. During heavy bouts of exercise, there are small micro-tears that occur in the muscle tissue and the fascia and musculature become misaligned and pulled out of place causing knots and kicks that may cause some pain and discomfort. Massage therapy can be applied to everyone recovery plan and should be considered essential to improving your health and performance. Here are a few examples of massage therapy:

  • Deep Tissue Therapeutic Massage
  • Foam Rolling/Myofascial Release 
  • Cupping Therapy  
  • Body Tempering
  • Proprioceptive Neuromuscular Facilitation (PNF Stretching)
                                                   Body Tempering

                                                   Body Tempering

        Tempering Rollers

       Tempering Rollers

                           PNF Stretching

                          PNF Stretching

                             PNF Stretching

                            PNF Stretching

 

Your recovery plan should be simple yet complete and include all the elements that I mentioned earlier, this could be the difference between gaining the edge you are training for to compete and perform at a high level, or losing that last 10 pounds that have been stuck to you after several months of training sessions. Your recovery plan sets the tone for your training program. To train and perform at a high level you need to recovery like a F.R.E.A.K.