Top Tips and Tricks To Lose Fat And Build Muscle

31. As you age, you begin to lose your reactive strength index (i.e. your reactive jump capacity), it’s vital that you maintain some plyometric elements (jumping rope, A-skips, broad/vertical jumps, etc.) within your training to maintain tendon elasticity under different movement velocities.

32. Remember this: “Your ability to function on little to no sleep is a testament to your body’s resiliency, not its performance capacity.” – Jeff Nichols

33. If your sleep was absolutely awful the night before a training session, you’d be better off taking a nap and focusing on recovery rather than forcing yourself to train at 50%. If you find yourself consistently resorting to naps instead of training, you need to rethink your nightly routine and sleep hygiene (see post #50 for further guidance).

34. To follow up on #14: when squatting, your body should resemble a lightning bolt – your tibia and torso should have relatively the same angle.

35. There is quite a bit of current debate between overtraining and under-recovery these days. I’m not going to refute either, but here are some simple signs you should keep an eye on as the training block progresses: mood, energy, rate of perceived exertion (RPE) during and after training, resting heart rate upon waking, grip strength, sleep, libido, and general mood/anxiety throughout the day.

36. Self-myofascial release (SMR)/foam rolling doesn’t “break up scar tissues and remove adhesions” like some may tell you. It inhibits the neural input to a muscle which is generating the hypertonic (constant contraction) state.

37. You can’t “biohack” your way out of sleep deprivation, I don’t care what Dave Asprey says.

38. Pre-workouts are a crutch, not a solution. Fix your sleep, fix your life.

39. Don’t buy a Fitbit, Apple watch, Oura ring, Garmin Vivofit, or any fitness tracking device unless you plan on doing something with the data. Tracking your step count, hours of nightly sleep, and heart rate is cool but essentially meaningless unless you change your lifestyle based upon the data.

40. Recovery is more important than training if you care about your general health and wellbeing. Fitness is meant to promote resilience and longevity, not fatigue and injury. Adjust accordingly.

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