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Why I Wear Knee Sleeves | Training to avoid injury

February 14, 2018 By Michael Mahony, ISSA CPT 0 Comments

Knee sleeves

Knee sleeves may be just the thing for you if you enjoy squatting heavy weight. I remember when I first realized my need for knee sleeves. I was in the gym and had gone back to squatting heavy weight. When I was done I felt a tenderness in the soft tissue of my knee. I babied it a bit and took time off from squatting. When I returned to squatting the tenderness returned. I thought my days of heavy lifting were over. Then I purchased a pair of knee sleeves.

Knee sleeves vs. knee braces

To be completely clear, knee sleeves are not the same thing as knee braces. A knee sleeve provides some support to the knees, but does not function in the same way a knee brace would. Knee braces are designed and used to protect you from a previous injury and further endangerment. Knee sleeves are designed to protect the knee from future injury or risk of damage. This protection is especially important for knees put under great daily pressure (running, jumping, weightlifting).

Knee sleeves also add a valuable compression element that increases blood flow and reduces pain, not only during but also after performance. The reason this compression aspect is so important is that a compressed knee encourages blood flow through the blood vessels of the knee. Here is how I would draw it up on a chalkboard: compression + blood flow = better recovery. Simply put, using a knee sleeve results in less pain and swelling during and after performance. This is obviously the desired result.

Knee sleeves are generally made from neoprene material and slide on over the knee. In simple terms, the idea behind the knee sleeve is to reduce pain. More specifically, the sleeve adds warmth, limits patella movement, and can increase proprioception (the capacity to feel the position of a joint in space as sensed by the central nervous system). In other words, the sleeve is more than a mechanical support mechanism for the joint, but is also used to improve proprioception.

There is a key difference to understand between knee braces and knee sleeves. The protective cushioning of the knee brace is meant to protect the anterior knee and patella, while the knee sleeve does not provide the same ligamentous support. Therefore, if you have an unstable knee and are using a knee sleeve to fix or stabilize the knee, it will not be enough. Visit your doctor or orthopedic surgeon and look into the matter further. In fact, there is a great chance the swelling caused by the sleeve might be aggravating to an unstable knee due to its restriction of lymphatic and venous return below the knee.

Knee sleeves and me

I bought a pair of knee sleeves. This was difficult to do as most companies sell them as a single unit. I wear both knee sleeves when doing leg day at the gym. I do not want to risk damage to the joint and I have never had a knee injury previously. That made me the perfect candidate for knee sleeves.

Knee sleeves results

I received immediate relief when wearing the knee sleeves. The tenderness that would occur after heavy squats went away completely. The warmth in my joints was amazing. I could feel the increased blood flow and loved the change in the tenderness. Now I can squat confidently with the knowledge that my knees are both protected.

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10 Fitness People to Follow

December 13, 2017 By Michael Mahony, ISSA CPT Leave a Comment

10 Fitness People to Follow

Is there someone in the bodybuilding and fitness world you look up to? These will usually be experts who have been in the business for years, racking up achievements and reputation, and continue to inspire you to endure and persevere towards your goals.

There are literally thousands upon thousands of fitness people to follow on social media. It is important to follow those with a proven track record. While it is hard to narrow a list of fitness people to follow down to 10 people, we have done so today. These 10 fitness people to follow are at the top of the industry and have motivated millions of people around the world. This list of fitness people to follow is not in any particular order.

If you’re still looking for fitness people to follow, take a look at these fitness and bodybuilding experts we’ve listed below:

10 Fitness People to Follow

Tom Venuto

Tom has been involved with the fitness world since 1989. He’s a staunch advocate of a drug-free approach in bodybuilding and has been since he started. He promotes the consumption of whole food for diet plans and maintaining a positive outlook as the recipes for achieving your fitness goals.

He’s also the author of the books Burn the Fat, Feed the Muscle: Secrets of the Leanest People in the world and The Body Fat Solution: 5 Principles for Burning Fat, Building Lean Muscle, Ending Emotional Eating and Maintaining Your Perfect Weight.

Facebook: https://www.facebook.com/burnthefat/

Twitter: https://twitter.com/tomvenuto

Instagram: https://www.instagram.com/tomvenuto/?hl=en

Will Brink

In the past, Will used to train competitive bodybuilders and military personnel. Today, he’s an accomplished writer and editor for fitness magazines, blogs, and websites revolving around fitness and health. He also has written several books and has been invited as a consultant for the R&D of products in the weight loss, bodybuilding, health, and fitness industries.

Facebook: https://www.facebook.com/WillBrinkOnline

Twitter: https://twitter.com/WillBrink

Instagram: https://www.instagram.com/will_brink/

Brad Schoenfeld

Brad is a world-renowned fitness and bodybuilding expert and has won several awards in natural bodybuilding competitions. He’s also the author of a number of best-selling titles, the best one being The M.A.X. Muscle Plan which is widely considered as the “bible” for natural muscle-building.

He currently works as a consultant for Rebook International and other international fitness companies.

Facebook: https://www.facebook.com/brad.schoenfeld.cscs

Twitter: https://twitter.com/bradschoenfeld

Instagram: https://www.instagram.com/bradschoenfeldphd/?hl=en

Skip La Cour

Skip is a coach and motivational speaker in the field of personal development for over 25 years. He conducts seminars and one-on-one coaching to help men build their confidence, improve their leadership skills, and break the barriers preventing them from reaching their goals.

He has won the championship 6 times in the national drug-free bodybuilding competition.

Facebook: https://www.facebook.com/SkipLaCourPage/

Twitter: https://twitter.com/skiplacour

Instagram: https://www.instagram.com/skiplacour/?hl=en

Skip Hill

Ken Hill, popularly known as “Skip”, has been in the bodybuilding business for over 32 years. He’s now a trainer specializing in the conditioning and nutrition of those in their 40s. He helps these people maintain the ripped body they’ve worked hard for during their younger days by creating appropriate nutritional plans and training methods.

Facebook: https://www.facebook.com/IntenseMusclecom-248299158526264/

Twitter: https://twitter.com/intensemuscle?lang=en

Instagram: https://www.instagram.com/intensemuscle/?hl=en

Shelby Starnes

Shelby is a member of the International Federation of Bodybuilding and Fitness (IFBB) who has been winning several bodybuilding awards in different categories since 2006. He’s also a nutritionist, trainer, and powerlifter. He has written a number of articles for top fitness and bodybuilding websites and magazines like Men’s Health.

Facebook: https://www.facebook.com/shelby.starnes.58

Twitter: None

Instagram: https://www.instagram.com/shelbystarnes100/?hl=en

John Meadows

John seems to have been born a bodybuilder because he was already interested in reading Muscle and Fitness at the tender age of 12. He first entered a bodybuilding competition at the age of 13 and has been joining regional and state competitions since then. Now, he’s busy with his Mountain Dog training system where he provides services like diet coaching and creating fitness programs for training bodybuilders.

Facebook: https://www.facebook.com/JohnMeadowsPage

Twitter: https://twitter.com/mountaindog1?lang=en

Instagram: https://www.instagram.com/mountaindog1/?hl=en

Layne Norton

Layne is a real expert in fitness and bodybuilding, mixing his training programs with the knowledge he learned as a graduate of Biochemistry and as a doctor of Nutritional Sciences. He’s an accomplished bodybuilder, coach, and powerlifter with a number of championships under his belt. He’s also spearheading the Biolayne Foundation which aims to provide financial assistance to those who want to pursue advanced studies in the realm of health, fitness, nutrition, and bodybuilding.

Facebook: https://www.facebook.com/LayneNorton/

Twitter: https://twitter.com/BioLayne

Instagram: https://www.instagram.com/biolayne/?hl=en

Dave Palumbo

Dave is a retired bodybuilding champion who won several national competitions during his peak form in the 90s until the early 2000s. He’s now busy doing interviews, radio programs, and managing Species Nutrition – a shop offering fat loss and protein supplements to aspiring bodybuilders and fitness enthusiasts.

Facebook: https://www.facebook.com/dave.palumbo

Twitter: https://twitter.com/huge285?lang=en

Instagram: https://www.instagram.com/huge285/?hl=en

CT Fletcher

CT was part of the US military army stationed in Germany back in the 70s. He’s also a second-degree black belter before he got interested in bodybuilding in the 80s. He was killing powerlifting competitions back then while staying true to his goal of being the strongest man without the help of steroids and other supplements to gain muscle mass. He’s now managing his own gym called the Iron Addicts Gym.

Facebook: https://www.facebook.com/CT.ISYMFS/

Twitter: https://twitter.com/CTFletcherISYMF

Instagram: https://www.instagram.com/c.t.ali.fletcher/?hl=en

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Does Coolsculpting Really Work?

December 6, 2017 By Michael Mahony, ISSA CPT 0 Comments

Even after going through an intense workout and diet regimen, small traces of fat can remain in your body. This can be a problem for competitors who are preparing to join bodybuilding competitions and modeling shows requiring a well-toned and sculpted body. There’s a way to remove this stubborn fat without the need to undergo any surgical procedure and it’s called CoolSculpting.

What is CoolSculpting?

CoolSculpting, also known as CryoSculpting, is an advanced medical procedure for fat loss approved by the FDA. In this procedure, a device blasts the fat cells in a targeted area with immense freezing temperatures that kill them, turning them into dead cells. Naturally occurring macrophages in the body find these dead cells, metabolize them, and clean them up, converting them to waste materials excreted during urination.

CoolSculpting is a non-invasive procedure, meaning patients don’t need to undergo any kind of surgery to remove fats from their body. The treatment focuses on eliminating stubborn fats that still cling to your body even after you’ve gone through great lengths of exercise and diet. Typically, the procedure is done on the abs, thighs, arms, and chin.

How is It Different from Liposuction?

Liposuction is the fat loss treatment you should undergo if you want to get dramatic results in your figure. On the other hand, CryoSculpting is not meant to remove large amounts of fat similar to what liposuction does. It can only remove around 20-30% of fat from an area in your body.

With CryoSculpting, there’s no need to slice your skin to perform the fat loss treatment. You don’t have to suffer from scarring and there’s no rest time to observe before you can get back to your regular activities.

CryoSculpting is the way to go for those who only need to remove stubborn fat residing in a small part of the body. It’s also the suggested option to those who are sensitive to invasive procedures like liposuction.

Not everyone can undergo the CryoSculpting procedure. Only those who weigh 20 lbs in excess of their ideal body weight can proceed with the operation. Patients suffering from obesity are advised to hit the gym rather than pay for fat loss procedures like this.

Does It Work?

Yes, and it can work wonders in your body in a flash. Results are even better if you avoid gaining weight during the procedure.

Most patients achieve their desired results after only one session. Visible results may show in a span of just a few weeks, but in some cases, patients have to wait for up to 3 months to see the results of this fat loss procedure.

Results are permanent but doctors cannot guarantee that you won’t recover the fat that has been eliminated. As with any procedure, the effectiveness of CryoSculpting depends on how your body responds to it and how you take care of your body after the procedure. By combining it with a balanced diet and regular exercise you can maintain a shapely body after the operation.
CryoSculpting procedure has no side-effects or any negative factors that may affect your health. The fat cells also won’t grow back years after the procedure. However, if you start to gain weight, the excess fats will be accommodated by the remaining fat cells in your body.

If you’re ready to pay around $2,000 for each CryoSculpting session, this may be the right fat loss treatment you’ve been looking for.

 

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Music That I Train With

August 18, 2017 By Michael Mahony, ISSA CPT 0 Comments

music-i-train-with

When I train music is essential to my success. I just cannot get as into the workout without great music. To me the music sets the tone. I tend to change things up, but I have some go to music that just always works for me.

Heavy Lifting = Heavy Music

When I have a big day of legs or some other heavy lifting day I like to listen to the heaviest music available. That is why I created the following playlist.

Short and Sweet

There are days where the training time is extremely short. For those days I have the following playlist.

Already in an Intense Mood

On the days that I hit the gym and I am already in an intense mood I have a playlist of great breakdowns that I listen to.

The main takeaway here should be that I have my music organized in advance so that I can hit the gym and work hard. I even have playlists for running.

Hopefully you enjoy my playlists. Let me know what you use by commenting below.

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Saturday Sharing: Fat Loss Resources Revealed

April 16, 2016 By Michael Mahony, ISSA CPT 0 Comments

fat-loss-resources

There are lots of wonderful fat loss resources available on the web. Today we would like to present our approved list of fat loss resources.

  • Burn the Fat Blog – Tom Venuto is probably the best person on the internet today to get advice on fat loss. Much of what I know I learned from Tom and his many wonderful resources.
  • Fat Loss Revealed – Will Brink has some amazing scientific methods for burning the fat. Like Tom Venuto, Will puts his name behind every single thing he publishes. This means he checks it 5 times before he will allow it to go out.
  • Burn the Fat, Feed the Muscle – Tom Venuto's amazing book about how to lose fat and build muscle.
  • BFFM Inner Circle – Tom Venuto's inner circle. He participates in answering the questions.
  • Bodybuiling.com – A massive resource for fat loss tips.

This is just the start of a longer list.

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