- Exercise: Each individual movement (e.g., a seated pulley row, barbell curl, or seated calf raise) that you perform in your workout.
- Set: Group of reps (lifting and lowering a weight) of an exercise after which you take a brief rest period. For example, if you complete 10 reps, set the weight down, complete eight more reps, set the weight down again, and repeat for six more reps, you have completed three sets of the exercise.
- Repetition (rep): The number of times you lift and lower a weight in one set of an exercise....
Let’s talk about trade offs
Some decisions will be really easy/straight forward especially when there is only 1 outcome e.g prepping food to save money.
Firstly, Bracing...Inhale a big diaphragmatic breath (fill your stomach/abdomen with air filling it up like a balloon), and then draw your belly button in. This is what I refer to when saying activate your core or keeping core tight. This activates the inner unit and will provide stability and integrity to the lower back/spine, and also helps with your power output. Like any skill this takes practice.
Second "Core Strength" - this isn't doing sit ups and working your abdominals
Core exercises train the muscles in your pelvis, lower back, hips and abdomen...
Alright so you’ve learnt about energy balance and macros now it comes down to planning it out (if not read here)
So we want to take a look at a day of eating, say for example you’re eating 1800 cals - 140P 180C 60F
Struggling to get your protein? Common so don’t stress, what we want to do is plan in advance (failing to plan is planning to fail)
Let’s say you’re going to eat 6 meals in a day (you can determine what fits based on your lifestyle)
Divide your protein intake 140...
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