Cardio is often avoided by powerlifters and even bodybuilders at times for fear that it will diminish results in strength and hypertrophy. The concern is based on a phenomena called the interference effect that occurs when pairing strength training and endurance training together. This pairing is thought to impede directed adaptation and down regulate adaptive signalling for strength and hypertrophy (1). On the surface it seem pretty clear cut, avoid cardio or you risk losing out on potential results. But there are several considerations to take into account before we can make legitimate recommendations on this. Not all cardiovascular training is the same. There is a big difference between d


Genetics play a major role in athletic performance, muscular potential, stress tolerance, behaviour and much more. However all too often people blame poor genetics for their inability to reach a certain physical target. This article will explore the role of genetics in weight loss based on the current scientific literature to give you a more clear understanding of its impact. A 2019 study titled Genetic Predictors Of Weight Loss Of Overweight And Obese Subjects aimed to “identify the genetic factors associated with weight loss that could be used as predictive markers in weight loss interventions”. The researchers identified several genotypes associated with obesity that were present in the p


Cortisol gets a lot of attention, and is often associated with increased difficulty to lose body fat. So, a good place to start is to break down the primary roles that cortisol plays in our bodies. Cortisol has numerous functions but the primary roles we'll focus on in this article as they pertain to fat accumulation are: 1. Stress Response: This is an evolutionary adaptation that developed to allow you to respond to potentially dangerous situations. For instance, when you encounter a lion your sympathetic nervous system kicks in which triggers a cascade of hormonal and physiological responses to allow you to respond accordingly. Cortisol, is one such hormone released during this SNS respo


The single most important factor in producing long term results is adherence. Having access to the best coaches and resources in the business won’t make any appreciable difference if you don’t follow through. I’ve been coaching for long enough to have seen this lack of adherence scenario play out time and time again. Unfortunately the solution most coaches turn to is likely an ineffective one altogether. The big mistake is that they try to keep their clients accountable. They follow up with them, ask them routinely how their diet is going, schedule in times to follow up and try to offer solutions to help them course correct when they veer off the path. Most would say these are the main reaso

Now You Can Blog from Everywhere!

We’ve made it quick and convenient for you to manage your blog from anywhere. In this blog post we’ll share the ways you can post to your Wix Blog. Blogging from Your Wix Blog Dashboard On the dashboard, you have everything you need to manage your blog in one place. You can create new posts, set categories and more. To head to your Dashboard, open the Wix Editor and click on Blog > Posts. Blogging from Your Published Site Did you know that you can blog right from your published website? After you publish your site, go to your website’s URL and login with your Wix account. There you can write and edit posts, manage comments, pin posts and more! Just click on the 3 dot icon ( ⠇) to see all the

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When it comes to design, the Wix blog has everything you need to create beautiful posts that will grab your reader's attention. Check out our essential design features. Choose from 8 stunning layouts Your Wix Blog comes with 8 beautiful layouts. From your blog's settings, choose the layout that’s right for you. For example, a tiled layout is popular for helping visitors discover more posts that interest them. Or, choose a classic single column layout that lets readers scroll down and see your post topics one by one. Every layout comes with the latest social features built in. Readers can easily share posts on social networks like Facebook and Twitter and view how many people have liked a pos

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With Wix Blog, you’re not only sharing your voice with the world, you can also grow an active online community. That’s why the Wix blog comes with a built-in members area - so that readers can easily sign easily up to become members of your blog. What can members do? Members can follow each other, write and reply to comments and receive blog notifications. Each member gets their own personal profile page that they can customize. Tip: You can make any member of your blog a writer so they can write posts for your blog. Adding multiple writers is a great way to grow your content and keep it fresh and diversified. Here’s how to do it: Head to your Member’s Page Search for the member you want to


This is likely not going to sit well with some people, but it’s important enough to risk the offence. What does it mean to be dedicated? Obviously the definition has a large degree of subjectivity since it exists on a sliding scale. I want to share my definition of dedication and how this perspective has helped me overcome obstacles and continue to improve at what I love. Lifting heavy ass weights. For simplicity sake, lets say you have a very ambitious goal to squat 700Lb. We can start at the end and reverse engineer to come up with a list of things that influence your results ranging from the primary contributing factors down to minor contributors. The list might look something like this:


I was asked to give my thoughts on this subject so here they are. Our bodies and minds are resilient. We can be healthy at different weights and shapes within reason. Contrary to what most people believe about the body mass index (BMI) it is actually the most accurate predictor of health according to current research (1). It's also important to distinguish health from fitness, since a generally healthy individual may or may not have a six pack or be able to run a half marathon or squat 300Lb. Although fitness compliments health you don't need to be a gym buff or be crazy lean to be healthy. You just need to maintain a reasonable amount of activity in your day to day life and have a reasonabl


I've had many people reference the China study and specific individual studies in this discussion that "prove" dairy is harmful. The first step would be to reiterate that science never "proves" anything, it only disproves hypothesis and through averages makes assumptions on best practices within a highly specific context. That being said, there is a hierarchy in research ranging from observation and opinion to meta-analysis and systematic review. Near the bottom of the hierarchy are epidemiological studies or uncontrolled longitudinal studies. The latter are what make up the China study. Almost entirely correlative data that have been invalidated at higher levels of scrutiny. The distinction

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