It’s always important to mention, even if it’s a 1000 times, that the load on an exercise (weight), should not only be chosen based on the number of reps you wish to hit in a set (nor for your ego…), but according to several conditions.

Load should be chosen according to 4 basic parameters:

– Number of sets;
– Number of reps;
–  Resistance on the concentric and/or eccentric portion of the movement;
– Rest time between sets.

This doesn’t mean that the load is unchangeable, but the load should always be adjusted according to whomever is using it. If it feels heavy, don’t be afraid to make the load lighter, or vice-versa.

SEE ALSO: CARLOS’S 10 WEEK TRANSFORMATION!

If you respect these 4 parameters, you’ll get to know the true limits of your body. This way you’ll strengthen mind-muscle connection, which will allow greater performance in every exercise you do.

Don’t forget about the importance of discipline when you train. Read your body, interpret the small clues that it gives you and make way for evolution like you’ve never seen before.

What is a Low Fat Diet?

Just like the name suggests, it’s a diet that promotes low fat consumption. It´s a relatively “old” concept…it was based on studies done in the midst of the twentieth century, where a decrease in cholesterol levels and cardiac disease was observed once fat intake was reduced, which consecutively lead to fat loss. So, even in the time we live in, this diet is used to meet this end.

RELATED: UNVEILING “TREND DIETS” – “BRO DIET” (PART 2/6)

What can I eat?

Basically, anything that has low fat levels is approved, like cereal (all types of sub-products), rice, fruit and vegetables. Hence this approach, it’s not surprising that it goes along well with vegetarian diets. It doesn’t mean that you can’t eat meat/fish or other animal products. You can, as long as they have low fat levels. This type of diet ends up not being compatible with oil, butter, seeds and nuts, that contain a high percentage of fat in their composition.

Meal examples:

• Breakfast – Whole grain cereal bowl with skimmed or soy milk, with some berries. You can also add mixed fruits.
• Lunch – Whole grain bread sandwich with low fat ham.
• Dinner – A bunch of lean protein like chicken breast or a substitute like tofu or soy with some brown rice. You can also eat sautéed veggies.
• Snacks- Fruit/cookies/cereal or protein bars/whole grain bread.

Let’s take a look at the most relevant pros and cons…

Pros:

1. Fat is densest, energetically speaking, of all 3 macro nutrients (protein/carbohydrates/fat/, which means that reducing fat consumption is an easy way to cut calories, seeing as they contain 9 calories per gram.
2. By reducing your daily caloric intake, you’ll be contributing to a more efficient fat loss (to put things simple).
3. So, by cutting out butters, cheeses, oils, etc… you will automatically reduce calories.

RELATED: CARLOS’S 10 WEEK TRANSFORMATION

Cons:

1. Our body needs fats to properly function.
2. Fat plays a vital role in hormone production, especially regarding sexual hormones (testosterone and estrogen) and is also vital for proper functioning of various organs.

With that being said…

Cons:

1. The easiest thing to do is analyze the myths that this type of diet generated, like not eating carbs after 6PM, or only eating low glycemic index food during the most part of the day and after training “binging” on high glycemic index carbs to provoke an insulin “spike”.
2. The food choices in their self are relatively boring, and their effect isn’t 100% proven. Like those debates about sweet potato vs normal potatoes, etc.
3. Due to the lack of diversity these diets offer, there is a high risk of becoming deficient in certain nutrients, as well as having a “crash” and getting into a binge phase.
4. Not many people can withstand this type of diet for an extended period of time, so they include cheat days that can become a habit and end up killing your progress.

With that being said…

Here is where the superiority of flexible dieting is revealed, since it allows a customization to each person’s needs. By having control/goals regarding macro nutrients, we are able to understand what our body requires to achieve a certain result or goal. It’s like preparing a formula 1 racing car for a specific race. Each person is an independent and unique body, so it makes perfect sense that their diet should be so as well.

Have the best of both world with no diabolical sacrifices.

PTP (Post Tetanic Potentiation) or PAP (Post Activation Potentiation) is based on the manipulation of our nervous system to increase performance/output during training, “muscularly” speaking…It’s also included in the 1-6 training method (used by many weight lifters).

What does this mean?

SEE ALSO: WHAT TO DO WHEN YOU RUIN YOUR DIET?

Imagine that your nervous system is a relatively modular highway system. You could add or remove lanes at certain times of the day according to traffic. PTP will take advantage of this characteristic thanks to the premise that after an overload (on the nervous system), the connection will be more potent/efficient, so to guarantee better performance (regarding contraction and strength).

RELATED: SHOULD WE DO FASTED CARDIO? NO!

From a concept to a practical standpoint…

The easiest way to implement this method (PTP) is by using the 1-6 principle. It has 4 phases:

– Overload – 1 REP with as much weight as possible
– Rest – around 2 min
– “Normal” work- 6 REPS with adequate weight
– Rest – around 2 min and restart

SEE ALSO: GUILHERME’S 10 WEEK TRANSFORMATION

You’ll note that this contrast will allow you to increase the load in the third phase, compared to the load that you would normally use for that target number of reps (6). This doesn’t mean that this is the only way to use this method, but the principle remains. Using overload/normal work relationships like sets of 3-5, 2-8, or even combining different exercises within the same muscle group, will allow you to increase load on the higher rep set.

Training routine examples:

Chest and Back:
– Weighted Pull Ups, 3 sets of 1-6 (translates into 6 total sets, 3 sets of 1 rep and 3 sets of 6 reps), rest 2 minutes
-Barbell Bench Press, 3 Sets 1-6 (same as above),rest 2 min
– Seated Cable Row, 2 Sets 1-6 (translates into 4 total sets, 2 sets of 1 rep and 2 sets of 6 reps), rest 2 min
-Incline Barbell Bench Press, 2 Sets 1-6 (same as above), rest 2 min

Legs:
– Barbell Squats, 3 Sets 1-6 (translates into 6 total sets, 3 sets of 1 rep and 3 sets of 6 reps), rest 2 min
– Leg Curl, 3 sets 1-6 (same as above), rest2 min
– Trap Bar Deadlifts. 2 sets 1-6 (translates into 4 total sets, 2 sets of 1 rep and 2 sets of 6 reps), rest 2 min
– Standing Calf Raise, 2 sets 1-6 (same as above), rest 2 min

Arms:
– Scott EZ Bar Mid-grip Curl, 3 sets 1-6 (translates into 6 total sets, 3 sets of 1 rep and 3 sets of 6 reps), rest 2 min
– Close Grip Bench Press, 3 sets 1-6 (same as above), rest 2 min
– Standing Medium-grip Barbell Curl, 2 sets 1-6 (translates into 4 total sets, 2 sets of 1 rep and 2 sets of 6 reps), rest 2 min
– V-bar Triceps Dip, 2 sets 1-6 (same as above), rest 2 min

RELATED: THE BEST WAY TO CONTROL HUNGER!

Even though it isn’t the most practical training method, you’ll see yourselves full of plates (weight) on certain exercises. It has many benefits like performance and muscular endurance improvement! It’s a great tool to finally hit your goals and discover new horizons!

Give it a try!

For those of you who aren’t familiar with the term “bro”, it has to do with that false common sense regarding the gym theme. It’s related to those things that people say all the time, in and out of the gym, about training and dieting. Many of these things people say aren’t at all proven by science, and that is precisely why there are so many myths in this industry.

What is a “Bro Diet”?

Normally, it’s a diet that is launched through some slightly sensationalist channels, being a diet that includes small meals, to be had 6-8 times per day, with sky-high levels of protein, with many unprocessed carbohydrates and very low levels of essential fats. They are normally accompanied by a ton of supplementation.

Many times (!!), this type of diet doesn’t offer much flexibility unless there’s a cheat day…

RELATED: UNVEILING THE “TREND DIETS” – PALEO DIET (PART 3/6)

What can we eat (in most cases)?

• Chicken Breast
• Steak (and other kinds of “red meat”)
• Fish
• Protein Supplements
• Oatmeal and other whole grain cereals
• Brown Rice
• Sweet Potato
• Whole Grain Bread
• Any Vegetable
• Most Fruits
• Simple sources of carbs (usually post-workout)

Meal examples:

• Meal 1 – Oatmeal with raisins, egg whites on the side.
• Meal 2- Whole Grain Bread sandwich with a can of tuna, some light mayo and an apple.
• Meal 3 – Grilled Chicken Breast with brown rice and green beans/broccoli.
• Meal 4 – Protein Bar and a handful of almonds.
• Meal 5 (post workout) – Protein shake with some sort of fast absorption carbs.
• Meal 6 – Steak, sweet potato, asparagus and cauliflower.
• Meal 7 – Casein Shake and a Tbsp. of Peanut Butter.

Normally they have a cheat day once a week, where they can eat whatever they want until they roll over.

Let’s analyze the pros and cons …

Pros:

1. For the most part, especially beginners, this type of diet offers enough food to build muscle mass, which is understandable, since it’s the diet most 110kg bodybuilders follow…
2. These diets are composed primarily of food rich in nutrients, vitamins, minerals and fiber, things that many other diets neglect.

RELATED: JOÃO RODRIGUES’S TRANSFORMATION (4 WEEKS)

Cons:

1. The easiest thing to do is look at the myths that this sort of diet has created, like not eating carbs after 6pm, eating primarily food with a low glycemic index throughout the day and binging on high glycemic carbs after the workout to create a greater insulin “spike”.
2. The food choices in themselves are relatively boring and their effect isn’t 100% proven, like the debate of sweet potato vs. normal potato, etc.
3. Due to a lack of diversity, this diet can lead to deficiencies in certain nutrients and also a diet crash.
4. Very few people can withstand this type of diet for an extended period of time, which is why they include cheat days. These can lead to a habit and end up destroying your progress.

With that being said…

Here is where the superiority of flexible dieting is revealed, since it allows a customization to each person’s needs. By having control/goals regarding macro nutrients, we are able to understand what our body requires to achieve a certain result or goal. It’s like preparing a formula 1 racing car for a specific race. Each person is an independent and unique body, so it makes perfect sense that their diet should be so as well.

Have the best of both world with no diabolical sacrifices.

What is a Paleo Diet?

To make it simple, a paleo diet is based on what our ancestors ate in the “caveman” era. There are situations where this isn’t quite like we just said, but let’s leave that for later on.

What can we eat?

People who follow this diet tend to stick to the mantra: food that can be hunted/fished, caught or cultivated can be eaten. This means that this diet will be based on several types of meat, fish, eggs, vegetables and fruit. This leaves grains and dairy products out of the picture.

Of course alcohol, coffee and fast food are out of the picture…

RELATED: UNVEILING THE “TREND DIETS” – THE LOW CARB DIET (PART 4/6)

Meal examples:

• Breakfast – organic eggs cooked in coconut oil with a side of vegetables, like tomatoes, mushrooms and cabbage.
• Lunch – A salad with many types of raw leaves, pieces of meat (maybe beef or chicken) with some seeds or nuts.
• They might use condiments like olive oil or some pieces of fruit.
• Dinner – Something similar to lunch, using a different source of protein so to add some variety, for example some haddock or tuna.

Different vegetables are also something you can count on, like carrots and broccoli.

Let’s analyze the pros and cons…

Pros:

1. There’s no doubt that when you follow a paleo diet you’ll think about where food comes from, since one of the principles of the diet is eating real food, with no GMO’s. Basically, everything that our ancestors could have had access to.

This diet also has the advantage of having a high concentration of protein, vitamins, minerals and antioxidants.

RELATED: FERNANDO’S TRANSFORMATION (42 YEARS OLD, 15 WEEKS)!

Cons:

1. While following a Paleo Diet you’ll have some trouble in reaching your carbohydrate necessities. Besides fruit, vegetables and a few tubers, carbohydrate sources will be scarce…
2. Some food was introduced throughout the years, removed and introduced once again, which leads to some contradiction.
3. For example, white potatoes were seen as diabolical by the paleo community and, all of a sudden, they were accepted. This makes us see that with the slightest “breeze” anything can be introduced into this diet.
4. Also, there are many studies that show that cave men already ate many types of grains. So, prohibiting those foods can lead to nutritional deficiencies and development of food phobias.
5. Finally, in recent years, a large increase in offer of paleo products can be seen in the market. Even supplements are marketed as paleo. That shows that people understand that this kind of diet is unsustainable and they end up finding ways to break the rules.
6. It doesn’t seem to us that our ancestors had paleo protein shakes or muffins…

With that being said…

Here is where the superiority of flexible dieting is revealed, since it allows a customization to each person’s needs. By having control/goals regarding macro nutrients, we are able to understand what our body requires to achieve a certain result or goal. It’s like preparing a formula 1 racing car for a specific race. Each person is an independent and unique body, so it makes perfect sense that their diet should be so as well.

Have the best of both world with no diabolical sacrifices.

Today we decided to share with you a workout for a muscle that many people would like to develop, but in most cases is hardly ever trained…

Calves!

For those of you who are courageous enough:

This calf workout is composed of two rotations of exercises, that should be performed in the following order:

Rotation 1 (Repeat 4 times):

• Leg press Calf Raises –30 Reps
• Calf Raises (Tips of your feet on a platform or step*)- 30 Reps
• Calf Raises (From the floor*) – 30 Reps

RELATED: FOREARMS… THE FORGOTTEN MUSCLES!

Rotation 2 (Repeat 3 times):

• Standing Machine Calf Raises –15 Reps
• Calf raises (Tips of your feet on a 45lbs/20kg plate*)–15 Reps
• Calf Raises (Heels on a 45lbs/20kg plate*) –15 Reps
• One-leg Calf Raise (from the floor) – 15 Reps (each leg)

* Bodyweight only

Tips:

1. Make sure you properly warm up before starting the workout;
2. You can perform each rep at a relatively fast pace, the goal here is not the weight, but to keep the blood flowing through the muscle to achieve a great pump;
3. Perform quick transitions between the exercises so that you minimize rest periods;
4. You can add seated calf work so that you add some focused soleus work.