John Sinclair is an experienced sport and training management professional with a bachelors degree in physical education and sport performance, 15 certifications, and 20+ years of coaching experience. He has authored articles, created a programming algorithm, and is a programming consultant. His other achievements include inventing, being a master coach and educator for 7 different companies in the fitness industry, competing and training in 11 different sports, and coaching amateur hockey and baseball.
Get 7-8 hours of sleep, eat a balanced diet and get 15 minutes of sun exposure every day. Increase physical activity for more energy. Transcript: "All right, key three in this order, sleep, making sure you have more than 7 and 1/2 to 8 and 1/2 hours sleep if that's the magic number for you. Two, nutrition, make sure that you have a good balance of nutrients in your body, making sure you get some sunlight first thing in the morning around between 10:00 and 12:00, shirt off for as much skin exposed, sunglasses or eyeglasses off, absorb that vitamin D for a period of about 15 minutes, take your shoes off, walk on the earth. So by doing those things that'll just boost your energy, make you want to do more activity because that's the third one, do more physical activity."
The massage gun can be used before, during, and after a workout to drive circulation in the body, reduce stickiness of tissue, and improve recovery. Transcript: "Hey, Melanie. The purpose of the massage gun is really just to drive circulation to the body. So should you use it before you work out? Absolutely. Should use it after workout? Absolutely. Can you use it during a workout? Absolutely. So I just finished a leg workout, and I found that I was getting a little sticky with some of the squats that I was doing. So what I did is I brought up the massage gun, worked on the lateral side of the quad, because that's where it felt it was sticky all around my knee, and my knee wasn't feeling so great. And lo and behold, just by driving a little bit of fluid into that area made it feel better in those sliding surfaces of tissue. It's kind of like-- just kind of released a little bit and made it easier for me to squat. My body was able to mitigate that force as I descended into the squat, and I didn't get any pain. So use the massage gun to help drive fluids through the body, get the tissues a little bit less viscous, and allow us to be able to move a little bit better. Use it after you workout to help drive some circulation back to the lymph nodes, so we can stimulate the lymphatic system and pull some waste products out of the body to enhance your recovery and during-- use it if you find any little sticky bits that are kind of getting in your way."
It depends on how much you are drinking and how it is affecting your performance. If it is not impacting your performance or health negatively, then it may not be considered unhealthy. Transcript: "Hi, I guess from a perspective standpoint, if a habit is unhealthy, it's affecting your performance. But if you truly enjoy that habit, is it really that unhealthy? This is mine, Belgian beer."
High intensity interval training is a great way to decrease body fat percentage and increase muscle mass. It involves doing sets of resistance training or activity that gets your heart rate up beyond your anaerobic threshold, then allowing for full recovery between sets. This allows for reconstitution of fuels and burning of fat during the recovery period. Transcript: "Well, one tip on how to decrease body fat percentage and increase muscle mass at the same time as doing high intensity interval training. So that is essentially we're going to lift weights or do cardiovascular exercise, that's going to increase your heart rate beyond your anaerobic threshold. So you're an aerobic threshold is about the point where you start feeling, like you're breathing, really, really hard. And your body is starting to accumulate lactate, you're starting to fatigue and you're having a hard time getting more exercise done. So once you That anaerobic threshold and go beyond that. We call that high intensity training. The interval part is making sure that you get full recovery. So we get a couple benefits one as your heart rates, coming back down and going into recovery, we are reconstituting the fuels that you need to be able to do work in your next consecutive sets but you're also getting some aerobic it affect. So as the heart rate goes down, you're going to be burning fats for fuel. So, by doing a large number of volume of sets anywhere for depending on your Cassidy anywhere from 12 to 25 or 26 sets of resistance training or activity. That gets you to come up, come down, come up, come down. That's a really effective way of both decrease in body fat percentage and increase in muscle mass. So there's a little more Nuance to that lots of different programming things that we need to talk about in terms of how to prescribe high-intensity interval training but that's a really great method to get what you're looking for."
You can increase your strength to mass ratio without gaining excessive weight by focusing on strength endurance and relative strength training rather than hypertrophy style training. Transcript: "Hi Fletcher. Here's your question is it possible to increase strength to mass ratio without gaining excessive weight? Absolutely. You can definitely do that. Listen, if you're going to be training to try to gain weight and your training, more of a hypertrophy style of training program, that requires you to have an excessive amount of calories in your diet in order to make that happen. So not only do you have to train really hard, but you also have to eat quite a bit. So, Orders for me to gain excessive weight. I've got a lift lots of weights and I have to do it quite frequently with high volumes and I have to eat quite a bit of food. Here's the deal. If you keep your calories the same and you train for strength endurance and you do relative strength training and you continue with your sport, you will probably improve your strength to mass ratio without excessively gaining weight. Hope that answered your question if you have a more clarifying question. Please drop it below in the discussion."
CrossFit programming falls under the umbrella of high intensity, steady state training. This type of training has a tremendous benefit in terms of power, speed, and endurance, but it is not sustainable to do this type of training every day. Good CrossFit boxes will include recovery workouts or "work-ins" between the intense workouts to allow for proper recovery. Transcript: "Why do I think? There's so much pushback against CrossFit programming. So I'm not going to talk about coaches and quality of coaches or certification of coaches. I'm going to talk about the programming itself. The programming in CrossFit, Falls under the considerations of what we would call high, intensity steady state training. So we're trying to produce a lot of work in a very short period of time and essentially turning weight training or gymnastics training into a and those skills into a race and so the result to the body is that we get a high-intensity response that creates a very high heart rate and we have to maintain that heart rate for the entire race. Now, that's It's fantastic. If we're doing it every now and then. But the challenge becomes is in the CrossFit programming, is that is a workout of the day that something that is required of us almost every day. And when CrossFit first came out, they, you know, we're pretty strict on, you're going to do a wad every single day, and it's going to be in this format high intensity, steady state. It might be an amrap, it might be an Imam, it might be As many rounds as possible as many reps as possible. There were specific, programming, attributes that all fell under. The umbrella of high-intensity steady state training. This has a tremendous benefit in terms of the amount of power speed and endurance that we can create and to try to sustain an obviously elevates. Our conditioning level the challenges that it's just not sustainable like to be able to do that. Every day of the week is not Not sustainable. And what Chris CrossFit had to do is they had to implement some recovery workouts or as I call them work, ins in between the workouts to allow for that recovery so that you weren't coming every day. So, if you've got a good box, that knows how to program nose, out of scheduled programming. I think you're okay. For me, I'll only program high intensity steady state training once to twice per week, maximum,"