It’s always hard to deal with injuries mentally, but I like to think about it as a new beginning. I can’t change what happened, so the focus needs to go toward healing and coming back stronger than before. So you went to the gym, you got a little cocky, and a barbell disagreed with you.
Or maybe you had a minor accident at work and the doctor said no heavy lifting for three weeks. What now? Do you just hide in a corner, crying over the imminent loss of all your gains? Heck, no. Do all you need to recover, so you can get back to training at your best and pick up from where you left off. In May 2019, I bruised my sternum, so I had to take two weeks off training. The first few days, it was so painful I could hardly lift my arms, let alone a dumbbell. Here are my four tips to get better and save muscle, based on my own experience.
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Prior to our sessions, Kahina's diet was limited to 13 food items and the same three meals every day. We worked on increasing the variety of meals she could have at home and when eating out. This is one of her new favourites: wholegrain rice salad with red kidney beans, almonds, avocado, cauliflower, and kale. The habits and attitudes I developed while working with Nikias helped me not only reach the goals we set at our first meeting, but also improve my relationship with food as a whole. I was going to write an article about what a nutrition and weight management advisor does. Then I thought, who better than a real client to explain that?
Kahina and I worked together for eight weeks. She was worried about her diet, which consisted of the same three meals every day, and she felt restricted to a dozen food items in total. For this reason, she was supplementing with a multivitamin to make up for possible nutrient deficiencies. For the duration of our work together, I asked her to stop taking the supplement. By the end of our sessions, she decided she didn’t need it anymore. Thanks to the changes we made to her lifestyle, she feels healthier, more energetic, and confident that she can get all the nutrients she needs from her food. She also kindly accepted to answer some questions for my readers. So, if you’re wondering what a nutrition and weight management advisor can do for you, read on! Resting for me is fitness training. We all want to crush it in the gym, but we tend to think our gains depend only on our training and nutrition. However, there are other variables that can go a long way towards improving performance and progress, reducing training fatigue and delayed onset muscle soreness (DOMS). In this article, I’ll cover various recovery strategies I use or recommend based on their cost, ease of implementation, and scientifically assessed and self-reported efficacy.
Ego trip: a journey to nowhere. Squat, bench, and deadlift are staple exercises for lifters of all ages. They are the three main lifts performed in powerlifting competitions, so they are a “must do” for athletes. They are also compound movements that work out different muscle groups at the same time, which is ideal for anyone who wants to build strength, sculpt their physique, and improve their body’s efficiency performing everyday tasks. Lastly, they’re the best exercises to show off and ego lift.
Good old ego lifting. I’ve been there often, trying to push a weight that was way out of my league because my workout log said so. But what does actually happen when you lift too much? Having had a bad case of ego lifting at least once on each of the three lifts mentioned above, I noticed different consequences. And no, it wasn’t only injury. There are also less obvious outcomes, ranging from hampering your gains to developing bad form habits. It’s not selfish to love yourself, take care of yourself, and to make your happiness a priority. It’s necessary. Before September 2018, I hadn’t been to a gym in about fifteen months. Even when I did go on a regular basis, I only ran on the treadmill. In September I moved from London to Portsmouth, where I have two gyms within walking distance from my house. Having out-trained my home equipment, I decided to sign up for the university gym. On my first day, too scared to go into the male changing room, I dropped my backpack in the female one in a mad rush and stepped onto the gym floor with trepidation. The room was almost empty, which made the mirrors stand out all the more. Mirrors on every single wall, haunting me, showing me how small and puny and female I look from every possible angle. A painful reminder of what I’m not, of what I should have been. In addition, that day I was supposed to start a different training routine with new, unfamiliar exercises. As a result, I was shaking throughout the workout and left on the verge of tears. Dysphoria is a bitch, am I right? One of the reasons why I want to become a personal trainer is to help other trans folks overcome this. Personally, I had to change gym and find ways to build my confidence. Here are six tips that have worked well for me: |
Nikias TomasielloWelcome to my blog. I’m an online fitness coach with a passion for bodybuilding, fantasy, and bread. Want to work with me? Check out my services!Archives
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