The training keeps getting better and better I have hit some more PRs with this training program. I am also continuing to lose weight.
I really need better focus on my cardio, but I will get there.
Saturday Sharing: Minor Injuries and Motivation
Injuries come in various shapes and sizes. Minor injuries don't necessarily need to keep us out of the gym. I offer you 3 steps to staying motivated through minor injuries.
Assessment
The first thing you need to do is an assessment of the injury. You have to determine if it is severe enough to change up your training routine. I recently had an ankle injury. It was extremely minor. I did an assessment by wrapping it in a bandage for support and then did some test squats with lighter weight. Upon determining that I was able to squat with the injury I continued to complete my program.
It is important for you to do an honest assessment. You can use the results to make modifications to your lifting program so that you don't have to miss out on valuable gym time. There are always adjustments that can be made.
Adjustments
Once you've done your assessment you have to make adjustments if required. The idea is to keep the gym momentum going. You do this by adjusting your program. Had I determined that I could not have done squats I would have adjusted so that my quads would still get worked but not irritate the ankle. It might take some thought and some ingenuity, but the adjustments can be made.
Performance
Once you have done an assessment and made adjustments, it is time to perform. Pay close attention to the way your body feels as you perform. If there are problems it may mean starting the process all over with the assessment phase. The main thing is to listen carefully to the feedback your body gives you. It is going to mean the difference between successfully navigating through the minor injury and making things worse. Don't be lax about this step.
By following the above 3 steps you have a good chance of working through the minor injuries we all suffer. Remember that if all else fails, consult a doctor.
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Does Sex Change Weight Training?
To men trying to see gains in the gym the question often arises “How does sex effect my weight training gains” and today I am going to take a closer look at that. I will look at your sex drive, sex and strength and indirect effects of training on your sex life.
Your Sex Drive
The main question is does training effect how often you want to have sex?
The main component to consider is testosterone. The higher the testosterone level the higher the sex drive in a man. This means that anything that will increase your natural testosterone levels will also increase your sex drive.
It is a proven fact that a man lifting heavy will see an increase in testosterone levels. Squats and deadlifts seem to have the maximum effect on sex drive.
Sex and Strength
For the most part, more frequent sex will result in gains at the gym. The one time it might not be the case is if you just finish having sex and then hit the gym and that is because in many men sex causes muscular fatigue. Beyond that one issue, sex should help increase your strength.
Indirect Effects of Training on Your Sex Life
Many of us are striving to get extremely low body fat levels. The lower a man goes with his body fat the less likely he will be to want sex. It is how the body works. In addition, many people are using anabolics. These will change your hormone balance and that can adversely effect your sex life as well.
Make sure you monitory the things you are doing and see how that corresponds to your sex drive. This will help you fix any problems when they show their face.
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Music for a Better Workout
The right training music will take your workouts to a new level. That has been my own experience. I can overcome most any mental challenge when I use the right music. Today I want to share a few of my training playlists with you and explain how they change my mood at the gym.
Heavy Workout Mix
My Heavy Workout Mix is not even my heaviest music, but it serves it's purpose on Deadlift days. I put this music on shuffle and have at those weights. Some sample songs from this playlist:
Lift Me Up – Five Finger Death Punch
Confined – As I Lay Dying
The Most High – Terror
This is currently my top playlist for the gym. I love the energy.
Metal Workout Mix
My Metal Workout Mix is all over the place, but extremely pumping and hard. This one I listen to in order because I just like how the songs play out. Some sample songs from this playlist:
All Consuming Fire – War of Ages
Psychosocial – Slipknot
Hook, Line and Sinner – Texas in July
System of a Down Mix
My System of a Down mix is dedicated to one band, System of a Down. I love lifting to them. They are hard and fast. I find myself pushing very hard while this is in my ears. Some sample songs from this playlist:
Prison Song – System of a Down
Chop Suey! – System of a Down
Take your time and select the right music for your next workout. I am a fan of raging guitar music so my taste might not work for you, but find what you like and make a good playlist. Take it to the gym and watch PRs fall.
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Chicken Recipes For Muscle Building
Everyone thinks that chicken recipes for clean eating have to be bland and disgusting, but that couldn't be further from the truth. It is very important for your food to taste good when eating clean or you will fall off the wagon. Today I present some of my favourite chicken recipes for muscle building.
Baked Honey Glazed Garlic Chicken
| Ingredients |
| 2 cups raw chicken breasts 1 tbsp natural honey 1 tbsp balsamic vinegar 1 chopped shallot 2 minced garlic cloves 1/2 tsp dry basil 1/4 tsp pepper |
| Directions |
|
Healthy Southern Fried Chicken
| Ingredients |
| 1 lb chicken tenders 1/4 cup Panko breadcrumbs 1/4 cup shredded parmesean cheese Butter flavored non-stick cooking spray 1 cup buttermilk |
| Marinade |
| 1/2 Small Onion Cut Into Wedges 2 Tbsp Chopped Parsley 1 Garlic Clove Minced 1 Tsp Red Wine Vinegar 1 Tsp Light Brown Sugar 1 Tsp Salt 1/2 Tsp Ground Pepper |
| Directions |
|
Guilt-free Italian Chicken Parmesean
| Ingredients |
| Chicken Breast (Boneless) Bread Crumbs Pam Spray (Butter) Spaghetti Sauce (Favorite Ready-To-Use Variety) Parmesan Cheese, Grated Egg Whites Low Fat Mozzarella Cheese |
| Directions |
|
Conclusion
As you can see, food doesn't have to be disgusting to be good for you. Try these 3 recipes out and get back to me!
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