RMF's goal is to empower you so that, together, we can create a Warrior Culture.
Here are the 3 biggest revelations that helped RMF clients reach above and beyond their goals in 2021...
*****1. GO HARD, REST LONG*****
The higher the intensity, the greater the effect. By putting in maximum effort into short, infrequent bouts of training, you encourage your body to increase strength, stamina and growth. This simply CANNOT be achieved with "aerobic" or any low-intensity training.
This means:
Lowering blood sugar and preventing fat storage,
Building more endurance and oxygen efficiency,
Decrease sessions to 1 or 2 per week.
If you’ve got 10 minutes, you can do this #freeworkout and have 2 to spare!
*****2. MITIGATE STRESS, NOT CALORIES*****
“Calories in calories” is not wrong, but it IS incomplete. In order for that equation to work, you must know:
What calories are going in,
How your body fights to preserve those calories, and
How many calories you're really burning.
You probably don't have time to think about all that. Spoiler alert... the key is in your hormones.
Fortunately, you just need to let your body do its job and get out of the way. The trick is to allocate energy AWAY from stress and TOWARDS the body' ability to take care of itself.
Here are some resources to show you how you can learn to let your body do its job:
*****3. TAKE A WEEK OFF!*****
High intensity training puts a high metabolic demand on your body, both during the workout and up to 5 days after the workout. It’s not unusual to see a decrease in strength the following day. It takes 3-5 days to get back to normal strength, and another 3-5 days for muscle tissue to grow larger and more dense in order to adapt.
At the end of this adaptation cycle, you WILL see an increase in strength. If you don’t see a positive change, just rest a few more days next time.
In late 20201, after hitting a deadlift plateau of 425lbs, I shifted my schedule to only do legs every 2 weeks. It's part of my strategy to hit 500lbs by summer 2022.
Check out this book by Dr Doug Mcguff for more information about high intensity training!
***
That's just baby steps, fam! Try it out and let me know what you think!
-Rup
-Motivation is temporary. Work Ethic is Permanent
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