Dynamik Performance

Low reps with heavy weight tends to increase strength and muscle mass whereas higher reps (15+) with light weights increases muscle endurance.

Which is better?

The answer is, they are both beneficial and it comes down to your goals. To become strong, you need to lift heavy and to improve your endurance, you need to be lifting for longer.

It is a great idea to mix it up. When you are training and your mind & body have adapted, there is no longer a challenge. Changing things up gives your body and nervous system a shock to able to keep on progressing.

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There are 2 main reasons why someone would use the weightlifting belt,
1. Reduces stress on lower back when lifting in an upright position
2. Prevents back hyperextension during overhead lifts
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The belt increases intra abdominal pressure which is the pressure within your abdomen, just like a balloon inflating inside your abs. As a result abdomen pushes onto the spine to support it internally while your core muscles and lower back push on the spine from the outside.
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However there are potential downfalls...

1. Negative effect on motor learning especially for novice lifters
2. Masks potential injuries
3. Weakens lower back
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Do you drink enough water?
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Our body is made up of around 60% water and our blood is 90% water, so it makes sense to drink water!
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Staying hydrated is crucial for our health and well-being. It keeps our body functioning properly.
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Some benefits may include:
- Maximise physical performance
- Aids digestion
- Delivers oxygen through the body via blood
- Boosts skin health and beauty
- Flushes body waste
- Weight loss
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The equation above is the minimum amount of water we should be consuming. When we exercise we lose fluid, so it’s essential to replenish.

Single sets are performing 3-4 sets of the same exercise, 10-12 reps in each set and then rest in between.
Super sets is when you group multiple exercises together and then rest.

There are many ways to superset:
1. Same muscle group exercise
2. Upper and lower body exercise
3. Agonist-Antagonist (eg. back and chest exercise)

A benefit of adding supersets to your program is that you are able to shorten your session time, making it an efficient workout.

To build muscle, it is optimal to be hitting each muscle group 2-3 times per week.

This is based on the theory of muscle protein synthesis which is the process your muscles go through after a workout to build muscle. Based on the research following a strength training workout, protein synthesis remains elevated for approximately 36-48 hours. Based on this, 1x per week isn’t enough.

On the other side of the spectrum, training the same muscle group 4+ per week will not allow the muscle to recover in between sessions. This results in decreased performance and gains as we know that growth occurs in the recovery phase.

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It’s winter now, get started today 💪🏾

Here are some ways to recover between your sessions. Try some or all and figure out what works best for you.
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It is important to do these to be able to perform at optimal levels every time which is when progress can be made!

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The daily recommendation is to have 2 servings of fruit per day!

What’s a serving?

* medium apple
* medium banana
* 2 plums
* 8 large strawberries
* medium orange
* 32 grapes

Around 50% of us do not meet these daily requirements which is very alarming. They are missing out on the important vitamins, minerals and fibre. These can help protect you against cancer, diabetes and heart disease.

The greatest thing is that there is such a wide variety of fruits and are usually low in calories which can be easily implemented as a snack in between your meals!

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First of all, a training plateau is where your body adjusts to the demands of your workout. This may make you feel unmotivated and bored to continue. This is a sign that you may need to try a new training style.
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This happens because at the start you will see massive results as your body is learning to adapt to the changes and as you see little to no changes, you feel like what is the point in continuing.
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To keep on achieving results, you need to progressively overload the body to become fitter and stronger.

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