Gone are the days when strength training was just about elite body builders bulking up with killer iron and boringly strict meal plans. With the growing body of research backing up the importance of strength training for everything from weight loss to bone density to longevity, it has gone mainstream and is considered a must for every one of your clients seeking to achieve health and fitness goals.
As with so many other fitness activities, strength training is about more than just throwing some weights on a bar and lifting. Truly effective strength training also relies on a healthy nutrition plan and appropriate pre- and post-workout fuel, all designed to maximize results.
In general, an effective nutrition plan includes adequate energy (calories), macronutrients (protein, carbohydrates and fats) and hydration, all customized according to the intensity, duration and format of the training program as well as to the individual. Each of these nutrition factors can either positively or negatively affect preparation for, and recovery from, moderate-to-intense training sessions. Over time, these factors can significantly impact the success of any strength-training goal. In fact, without an adequate meal plan containing enough calories to support a strength-training program, clients may actually be faced with loss of muscle mass and bone density, increased fatigue, injury, illness, nutrient deficiencies and a longer recovery process.
The best nutrition program, overall, to support a strength-training program includes the following:
Carbohydrates: 6 to 10 grams per kilogram of body weight (2.7 to 4.5 grams per pound of body weight). Carbohydrates maintain blood glucose levels during exercise and replace muscle glycogen. Personal carbohydrate requirements vary based upon the intensity and length of workouts as well as body size, sex and even environmental conditions.
Protein: 4 to 2.0 grams per kilogram of body weight (0.5 to 0.8 grams per pound of body weight). These recommended protein intakes can generally be met through diet alone, without the use of protein or amino acid supplements.
Fat: 20 to 35 percent of total energy intake. It can often be tempting to drop below this level in the quest for improved results; however, consuming less than 20 percent of energy from fat does not benefit performance. It’s important to stress to clients the importance of total nutrition for optimal results.
Hydration: Adequate fluid intake before, during and after exercise is important for health and optimal performance. Dehydration actually decreases exercise performance. In the hours after exercise, clients should aim for approximately 16 to 24 ounces of fluid for every pound (0.5 kg) of body weight lost during exercise to replenish fluids.
As with other training programs, fueling up in the hours prior
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Fitnovatives Blog — Courtesy “American Council On Exercise” (ACEfitness.org)
http://www.posturevideos.com Dr Paula Moore posture doctor shows you how to reverse the ageing affects of forward head posture.
Video Rating: 4 / 5
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would you reccomend a posture brace?
I was looking around for help with this and stumbled across your channel.
Very helpful, straightforward, and useful. Thank you for all your videos,
there is a ton of great advice on here, i really appreciate your sharing of
your expertise. Great job, thanks again.
Is your neck meant to feel tight afterwards?
What about balancing a book on your head?!
I have a bad case of this. I also have severe TMJ and wonder if the two
conditions are related.
What if you’re a overweight and I try to have a nice posture but fall back
into that hunchback mode, I also did the wall thing and my middle back idk
sides in the middle started hurting not like omg so much pain but just a
little also I have like a small ball of fat too in my back by my neck I’m
guessing that’s the thing u were saying .
Forward Head Posture Correction (Anti-Ageing Must):
http://youtu.be/4uzd_nFzj0Y
When you said “You might’ve seen in your mother”, hate to admit this, but I
can see how my mother has treated (or mistreated) her body, and I’m looking
this up to avoid the same fate… sounds awful, but it’s an amazing way to
‘see the future’.
Forward Head Posture Correction (Anti-Ageing Must)
Hello, my name is Ally and I have been having a bit of pain in my back and
neck. Not to mention I got a hump too, on top of all that I been having a
numbness in my fingers, especially when I sleep. My question is, will the
numbness in my fingers will go away by doing this particular exercise? Or
does my back pain and slouching have anything to do with numbness? Thank
you very much.
Hi Paula
Thank you for these videos, I have all the neck and shoulder symptoms
mentioned throughout and one session has helped already.
Do you have any videos or advice on coccyx pain?
i love your videos, but i have to ask does this also improve my back
posture, i have a slouched posture i don’t feel confident with how i look,
i’ve tried support belts but it didn’t do much. what do you recommend?
Hey, do you think someone with a Forward Head Posture can grow a tiny bit
taller by correcting it? :)
Thank you for this. I’ve already allowed my neck and posture to hang so
much that I wake up nearly daily now with neck and head pains. Being at a
computer for hours at a time, I can never seem to adjust or improve my
current setup enough to help with it.
Figuring out how many pillows to use when I sleep is also a nightmare. Too
few and I can’t sleep due to my breathing. Too many and my neck and back
are in terrible pain the next day. I never used to feel this stiff when I
was younger because I was more active. These exercises seem very relaxing
when I do them with little to no strain.
Where are you located, I wish I could come see you. I’m in NYC. If not,
just this question at the moment and then I’ll subscribe to your
newsletter: I am 61 with flat back syndrome (also a long history of
musculoskeletal problems, herniated disc surgeries, PMR, fibromyalgia). Do
you think that flat back can be rectified with exercises (I’m puzzled as to
why my D.O. of 20+ years never told me I had it or addressed it as
something I could help myself with), and at my age? Thank you Paula.
iv been doing this for 3 weeeks and there no improvement
Raising your chest has no effect on forward neck bend. I wish my yoga
teacher knew that.
Very helpful and thorough! Thank you.
thanks doctor, but when im trying this excerise, i feel super tired on my
neck, shoulders and back….. what should i do?
How long is it gonna take to be corrected, l know it depends on the
condition , but in general ??
i also have hyperlordosis (self-diagnosed) of my lower back, and doing this
type of exercise using a wall has always been a problem. is there anything
i can do differently?