SUPPLEMENT WORLD ARTICLES
By: Dr. Marc Morris CSCS
Are you deadlifting
The deadlift, a cornerstone of any resistance training program, is one of the most effective and bang-for-your-buck exercises you can perform. It is also the most poorly performed movements in the weight room, putting trainees at risk of injury, and even worse, not getting stronger or improving muscle.
As many of you know, I’m a proponent of tracking your diet. Calorie balance and macronutrient intake have the biggest impact on changing body tissue (e.g. adding muscle or subtracting fat) therefore tracking your food intake, towards targets, will create optimal progress. Tracking-based diets emphasize big picture components to create change but leaves flexibility with food choices - making the process sustainable.
But tracking isn’t always an option. Food is social, cultural and fun – so there is a time and a place to not track your diet (e.g. vacation and social events). The following strategies will allow for deviation from your plan while still make noticeable changes.
How and when should you deviate from your diet? This depends on your situation: diet duration, total weight lost, personal experience dieting. All these factors impact the approach and frequency to deviating from your tracking-based diet.
Protein & Muscle Building Simplified
There are many benefits that come with building muscle – like improved athletic performance and physique development. Beyond the aesthetic, muscle moves us, burns fat and stores carbohydrate. Gaining muscle seems straightforward – break it down by training, build it up by eating protein, do this repeatedly – but is it really that simple?
The balance between muscle building and muscle breakdown determines muscle mass (Morton, McGlory, & Phillips, 2015). Comparatively, muscle building is more influenced by diet and exercise than muscle breakdown, making it more important when trying to gain muscle. Spending time in the gym is easy – most of us should probably be paying the gym rent instead of a membership – however, covering your protein bases can be difficult.