How much do we know about refeeds and diet breaks? We know that athletes, although not typically overweight or overfat, often pursue phases of weight loss for a variety of reasons. Common motives include reaching a target weight class, improving power to weight ratio and enhancing aesthetic appearan...
Bits and pieces for enhancing your perspective on weight loss 1. Start with the end in mind Weight loss is not a stop start journey. People fall into the trap of getting to the end of a diet only to stop dead, failing to care for a longer period of time, lacking the long term habit formation or tran...
4 Tips to Pain Free Squats Have you ever felt like your hip bone was rubbing against your femur during a squat? It’s particularly uncomfortable, somewhat excruciating and very frustrating. I was unfortunate enough to experience this discomfort for the first time last year, almost 4 years into my lif...
High CHO (not fat) is the way to GO in your post-exercise window It is now generally accepted that consuming a dose of ~0.45-0.55 g of high-quality protein per kg of body weight within 3 hours of exercise (scaled with proximity to the pre-workout protein meal) is an effective strategy for maximising...
In this episode of the JPS podcast, we have part 2 of the Coaching Roundtable with Steve Hall, Dave Maconi and Jacob.
Implications of hypocaloric dieting for resistance training Retaining skeletal muscle mass whilst concurrently reducing body fat has been a popular approach to improve body-composition among individuals in the fitness community for aesthetic and competitive reasons, and members of the general popula...
In this episode of the JPS Podcast, Jacob interview researcher Eric Trexler on research pertaining to female body composition. References: (1) The effects of nutrient timing on training adaptations in resistance trained females, Pihoker et al 2018 (2) Changes in Body Composition and Neuromuscular Pe...
A critical appraisal of corrective exercise Recent years have seen a rise in the popularity and thus implementation of corrective exercises. It’s no surprise that due to the decrease in activity levels and prevalence of sedentary lifestyles in modern society, that many indiv...
