Become stronger than yesterday

06/07/2022

A person who has a healthy energy system does not need energy from another person. In relationships, he realizes his need to give rather than take.

06/07/2022

People love to make things fit their own narrative.

For example, you are fat and came to visit. Are you saying you want to eat? You say no, I don't. And in response to you: "I understand. You are losing weight." You're like, "No, I'm not losing weight, I just don't want to." And to you: “Yes, everything is fine, don’t worry. I generally recommend CrossFit, it helped my godfather a lot.”

I run into this all the time. You directly tell people what you are doing and why, but they do not hear you. They see some other motive behind your actions. more understandable to them.

People don't want the true version of events. They want believable.

05/07/2022

he more varied the better

Is it possible to do the same exercises, or is it important to change grips, angles, and alternate free weights with machines to progress?
The title already answered that question - the more variety, the better. But why so, we will now understand.

In the 90s, several studies were conducted that studied the work of muscles using MRI (magnetic resonance imaging) and EMG (electromyography). Scientists have found that even small variations in technique shift the load to different parts of the muscles that carry out the movement.
For example, if you take a barbell with a wide grip in curls, then the short head of the biceps works more than the long one. If you perform this exercise on an inclined bench, then the load is distributed between the beams approximately equally.

How does this affect hypertrophy?

In short, monotony leads to a clear growth only in the area that works more actively.
Japanese researchers found that after a 12-week training program that included performing the lying dumbbell extension three times a week, the greatest growth was observed in the part of the triceps that was most active in this exercise.

If you want to get the most out of your workouts and maximize each muscle's hypertrophy, then you need to use different exercises per muscle, change grips, angles, etc.
In this way, you will give a stimulus to the growth of each area of ??the target muscle.

05/07/2022

Sports running is based on a specifically designated distance for an hour. Running is one of the most effective types of cardio load, which allows you to reduce the amount of m'yazi and snow, increase the exchange of speech in the body, and increase immunity. If you are long and professionally engaged in big, you can significantly improve the work of the nervous and endocrine systems of the body.

30/06/2022

I realized one interesting thing here. All movements - political, social and any other - are always movements in a certain direction. And choosing a move is stupid. You have to choose a target.

30/06/2022

Do we need vitamins?

Today I replenished my supply of vitamins and minerals, and I decided that this is a great opportunity to start a series of short posts on this topic. In addition, now is spring, and this is the period when most of us do not have enough vitamins.

Our body's need for vitamins has been proven for a very long time. To determine the need for vitamins, doctors studied psychophysiological data and indicators of well-being (fatigue, performance, etc.). In children, even such indicators as learning ability were checked. In all groups, with the normal intake of essential vitamins in the body, all indicators improve, from immunity to cognitive abilities.

Contrary to the stereotype, beriberi, that is, the complete depletion of vitamin reserves, does not happen in ordinary life. There is hypovitaminosis - a decrease in vitamin supply. Seasonality is observed here for vitamin C, folic acid and carotenoids. Their deficiency intensifies after winter. As for other vitamins (especially group B), many people do not have enough of them all year round.

For example, in California, they once conducted a study and found that a small percentage of Californians have a vitamin D deficiency, to say nothing of our latitudes.

So, we need vitamins. But can they be obtained only from food?
As practice shows, this is almost impossible. If you can still get vitamin C more or less comfortably from fruits and vegetables, then vitamins B and D are found mainly in animal products - dairy, meat, poultry and cereal products.
So much to eat to cover all the needs of the body is unrealistic.

Could there be an excess of vitamins?
Hypervitaminosis is possible only in relation to four fat-soluble vitamins: A, D, E and K. But their overdose is also possible only if the prophylactic dose is exceeded by tens or even hundreds of times. In all other cases, "extra" water-soluble vitamins are freely excreted from the body along with urine, without causing discomfort and side effects.

In short, let's take vitamin complexes - a necessity for a modern person, especially for someone who actively trains. I hope you have no doubts about this, and if you still have, then the following posts will dispel them, because. I plan to open this topic and talk about how the lack of individual trace elements affects our lives - why we are lethargic, why we do not get enough sleep, do not recover, and cannot concentrate, etc.

26/06/2022

So what is motivation, exactly? The author Steven Pressfield has a great line in his book, The War of Art, which I think gets at the core of motivation. To paraphrase Pressfield, “At some point, the pain of not doing it becomes greater than the pain of doing it.”

In other words, at some point, it is easier to change than to stay the same. It is easier to take action and feel insecure at the gym than to sit still and experience self-loathing on the couch. It is easier to feel awkward while making the sales call than to feel disappointed about your dwindling bank account.

This, I think, is the essence of motivation. Every choice has a price, but when we are motivated, it is easier to bear the inconvenience of action than the pain of remaining the same. Somehow we cross a mental threshold—usually after weeks of procrastination and in the face of an impending deadline—and it becomes more painful to not do the work than to actually do it.

Now for the important question: What can we do to make it more likely that we cross this mental threshold and feel motivated on a consistent basis?

24/06/2022

Scientists define motivation as your general willingness to do something. It is the set of psychological forces that compel you to take action. That's nice and all, but I think we can come up with a more useful definition of motivation.

24/06/2022

24/06/2022