Thursday, August 7, 2014

AMP Articles of the Week

The number one question on everyone's mind is how to lose fat.  It's pretty much a goal of the majority of people exercising.  The problem is, most likely, you are not doing what you should be doing to get to your goals.  
  • Eating Enough!! -Yes you can eat too little to lose weight. It is possible.  If you're eating 1,200 calories or less, your weight is not going anywhere unless you weigh under 120lbs.  
  • Cutting out SUGAR!! - We've said this a lot.  Try it.  Try it for 2-4 weeks.  No added sugar.
  • Increase Protein & Fat in your Nutrition -  Just do it.
  • Cut back on the Cardio
  • Lift some heavy ass weight

If that didn't break it down for you, here's a simple formula:
(Adequate NEPA/NEAT) + (Adequate + Appropriate Muscle Training) + (Adequate vs Appropriate – Excessive Cardiovascular Training) + (De-stressing your life + Adequate Quality Sleep) + (Adequate but Appropriate Goal Based Nutrition) = FAT LOSS
Take a look at this 4 part series to find out more about the formula.  Pretty much it means add your non-exercise activities, mix in resistance training, a little bit of cardio, a lot of stress relief and sleep and nutrition.  Then you'll see some gainz.

A great guide to the ins and outs of DOMS or delayed onset muscle soreness.  That soreness you feel is what you usually aim for, but its usually the sign of a new stimulus and less so from a kick ass workout.  

We all get sick.  It happens.  The question is, should you exercise or train when you are sick.  The answer is yes and no.  It really depends on your symptoms, how you are feeling, your energy levels, and how long you've been sick.  Sometimes grinding through a session while sick can be a bad thing.

Sunday, August 3, 2014

Motivational Monday

“What on earth would make someone a non-learner? Everyone is born with an intense drive to learn. Infants stretch their skills daily. Not just ordinary skills, but the most difficult tasks of a lifetime, like learning to walk and talk. They never decide it’s too hard or not worth the effort. Babies don’t worry about making mistakes or humiliating themselves. They walk, they fall, they get up. They just barge forward.
What could put an end to this exuberant learning?
The fixed mindset. As soon as children become able to evaluate themselves, some of them become afraid of challenges. They become afraid of not being smart. I have studied thousands of people from preschoolers on, and it’s breathtaking how many reject an opportunity to learn.”
― Carol S. DweckMindset: The New Psychology Of Success
Are you stuck in a fixed mindset?  
Are you fighting progress because you are afraid to fail?  
What challenges are you running away from?  

We often get stuck because we are hard wired with behavior patterns.  Re-wire your brain, go after something more important to you than quitting, than jumping off the wagon into unhealthy patterns.  You have control over them.  It's all about mindset!!
Don't be scared of the challenges that are in front of you, attack them head on, because every time you fail, you give yourself a chance to learn and to grow.