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Articles Tagged: workout routine

Think You can Starve Your Way to Weight Loss Goals? Think Again!

Eating for weight loss can be tricky. Everywhere you look, there’s different advice being given. Some articles/authority figures say eat more to lose more, others tell you to go on a juice fast, yet others recommend eating nothing but specialized meal replacements, or to eat low carb/high fat, go Paleo… the list goes on and on.

Frustratingly, every piece of advice seems to directly contradict that which came before it. So who is right?

In this article I’m going to break down one of the main claims–that eating as little as possible (whether in terms of calories, carbohydrates, fats or otherwise) is the best way to lose weight–and I’ll give you a better method that will help you get vastly superior results. Continue Reading Think You can Starve Your Way to Weight Loss Goals? Think Again! »

3 Reasons You’re Not Losing Weight With Your Training Program

Starting your own weight loss journey can be daunting–particularly when it’s not the first time you’ve (unsuccessfully) made the attempt.

Between signing up for that expensive gym membership, to getting yourself out of bed and to the gym each morning (or on the way home after a long day at work), to the boring, long sessions on the treadmill, it only adds insult to injury when all that effort is seemingly for nothing–when after days and days of hard work, you step on the scale and… nada.

Luckily, it doesn’t have to be this way. With a few smart tweaks to your training, you can go from disappointed to delighted as you see the weight melt off your body. Continue Reading 3 Reasons You’re Not Losing Weight With Your Training Program »

At-Home “Sport Flexibility” Routines for Posture Improvement

The quality of your movements will only be as good as your body posture. In other words, if you suffer from muscle imbalances, those imbalances are probably going to translate into movement compensation during exercise. If you find that you’re unable to perform certain exercises correctly, or experience pain when going through the movements, chances are that you’re suffering from muscle imbalances.

The truth is, anyone who is active is at risk for developing postural issues, and the very best way to mitigate this risk is to establish a consistent, effective flexibility routine.

We like to call our take on flexibility training, “Sport Flexibility” because our focus is on maximizing our athletes’ ability to move and perform in the athletic training environment here at the TransformationNATION. As such, our focus isn’t on flexibility just for its own sake, but as a means to an end for maintaining a healthful and superiorly-performing body. Continue Reading At-Home “Sport Flexibility” Routines for Posture Improvement »

20-Minute Stress Relief Routine

Stress is one of the most under-appreciated functions of the body. Not all stress is bad—in fact some stress is necessary for growth and improvement. Besides, it’s impossible to completely avoid stress as stressful things happen on a daily basis.

Stress becomes a real problem when it’s chronic—in other words, when you’re always stressed out. Frequent, ongoing stress results in elevated levels of cortisol—again, something that is beneficial in small amounts but quite problematic when high all the time.

What does chronically elevated cortisol do? In addition to shutting down the immune system, it results in fat gain and muscle loss, amongst other negative effects. The bottom line is, we need to find effective ways to manage and eliminate stress so that it doesn’t have the ability to produce these negative effects in our bodies. Continue Reading 20-Minute Stress Relief Routine »

Why “Functional Training” is a Meaningless Term

Spark a conversation about training philosophy with a group of personal trainers these days and you’re bound to run into at least one that espouses the claim that “functional exercise” is a vastly-superior method of training for any trainee, regardless of their goal or circumstance.

Such proponents often argue that functional training methods provide “real world strength”–the idea that the skills learned in training will transfer directly to the skills needed in life–and that other forms of training (particularly, typical bodybuilding methods) will provide no similar carryover of benefits.

While these arguments can be convincing and might contain some good points, the underlying concept is flawed for one simple reason: “functionality” is a relative term. Continue Reading Why “Functional Training” is a Meaningless Term »

Bikram Yoga is Idiotic and Dangerous, Pt. 3

This is the third and final article in my critical series focused on Bikram or hot yoga. In the first part of this article series, I talked about the flawed logic behind the purported benefits of “loosened muscles” and “deeper stretching,” while in the second article I discussed how spinal flexibility isn’t necessarily a desired outcome and that the main premise behind hot yoga—that it burns more calories than exercise in a room of normal temperature—is completely false.

To wrap this series up, today I’m going to finish by touching on the subjects of joint lubrication and body detoxification. In order to discuss my issue with the claim that Bikram yoga significantly increases joint lubrication, first it’s important that we discuss what joint lubrication specifically entails. Joints are made up of many different kinds of tissues, both hard and soft. Continue Reading Bikram Yoga is Idiotic and Dangerous, Pt. 3 »

Bikram Yoga is Idiotic and Dangerous, Pt. 2

This article series contains a collection of criticisms I have for one of the newest fads to hit the fitness industry in general, and the yoga scene in particular—Bikram or hot yoga. In the first part of this article series, I talked about how the entire premise of “loosening muscles” was misinformed, and that the purported benefits of “deeper stretching” were in fact not benefits at all, but risk factors for the development of joint instability and/or hypermobility.

In part 2 of this series, I’m going continue down the list of supposed benefits to Bikram yoga by refuting the claims that Bikram yoga benefits practitioners by strengthening the spine and increasing lumbar flexibility, and that it burns more calories than exercise performed in a room of normal temperature. Continue Reading Bikram Yoga is Idiotic and Dangerous, Pt. 2 »

Bikram Yoga is Idiotic and Dangerous, Pt. 1

Over the next few days I’m going to assuredly infuriate some folks, but hopefully enlighten some others about the truth regarding one of the dumbest exercise fads that has become fairly popular recently—Bikram or “hot yoga.” For those who don’t know what Bikram yoga is, essentially you perform yoga postures in a room heated to between 105 and 115 degrees Fahrenheit for 90 minutes. Before I begin my arguments, let me clarify that this provocative title is aimed at Bikram instructors, not the general public. I don’t think people who do Bikram yoga are idiots, just misinformed.

Like most hippy-scientifical nonsense in the health and fitness industry, the supposed benefits of doing Bikram are (as far as I know) not at all based on any scientific evidence, and most claims are easily refuted by anyone who has some knowledge of biology. My advice whenever prompted on the subject has always been to avoid wasting your money on these overpriced, dangerous programs and instead to invest in an effective, proven form of exercise. Continue Reading Bikram Yoga is Idiotic and Dangerous, Pt. 1 »

5 Training Tips for the San Diego Mud Run

The San Diego Mud Run is an awesome, fun event that takes place during the fall each year, and in this year’s case will be held on Sunday, October 30th. If you’ve never participated in a mud run before, you are seriously missing out! Between the dressing up in costumes to getting completely plastered in dirt, water and mud, these types of events are a great way to let loose and do something active that you might not otherwise even imagine doing.

Now, just because the events are for fun doesn’t mean that they can’t and shouldn’t be taken seriously. The typical mud run is between 5km and 10km, or approximately 3-6 miles—which is a significant distance in and of itself, not even taking into account the fact that there are obstacles, pits full of mud, tunnels and a ton of other things along the way that will tax your body much more than a simple road run would. Continue Reading 5 Training Tips for the San Diego Mud Run »

4 Exercises to Increase Your Vertical Jump

Anyone who plays basketball, volleyball, or other sports that require vertical leaping is almost certainly interested in increasing the height of their vertical jump. After all, dunking, spiking, and general dominance in these sports depends heavily on how high off the ground you’re able to get. Many people attribute the ability to jump high to genetics, and while genetics can be partially responsible for gifted athletes who can seemingly fly through the air with little effort, every athlete can significantly increase their vertical “hops” through a proper workout routine.

A common myth in the fitness industry is that calf strength is the primary factor determining one’s jumping power, but this is not true. The vast majority of the power of a jump is generated in the thighs (hamstrings in particular) and hips (gluteus maximus in particular), thus creating a training regimen that focuses primarily on improving the strength of these muscle groups makes the most sense. Continue Reading 4 Exercises to Increase Your Vertical Jump »