Integrit Strength Performance

Intro: Keeping on the topic of dieting, this time we will be outlining scientifically supported behaviors of successful dieters. The general advice given to people tends to be along the lines of "move more and eat less." It isn't necessarily bad advice. Although what are some more concrete g uidelines we can provide to those trying to lose weight and keep the weight off? The Nitty-Gritty: The Authors of this study observed a few similar behavioral patterns of those who successfully dieted and kept the weight off. Successful weight maintenance post diet was defined as intentionally losing 10% or more of initial bodyweight and keeping it off for at least one year. Information for the study was gathered from the national weight control registry. The registry was predominantly female (80%). Common denominators of successful dieters included: 1. Lower fat and higher carb diets 2. Frequent weight monitoring 3. Food intake monitoring 4. High levels of physical activi...

This will be an informal research review that will be under 500 words and take 3-5 minutes to read. It will usually involve some important statistics and brief study explanation followed up with a few take away points and a sassy picture of me drinking coffee (because why not).

Intro:  The term “yoyo-dieting” is often referenced when talking about weight regain following a diet. This effect can commonly be observed in many short term, highly restrictive, and very low-calorie diets. Remember that apple cider green tea cleanse your mom did for a week thinking it would tone her stomach? Well what happens when that tea cle anse ends a week later? Humans are creatures of habit and, not surprisingly, tend to fall back into old habits. The-Nitty-Gritty:  The authors of this study observed 50 overweight or non-diabetic patients for a 10- week weight loss program. They then checked back in with patients over a year (62 weeks) later. Several hormones, substances and scores were evaluated but the ones we will focus on will be primarily leptin, ghrelin, and subjective rating of appetite. Participants replaced three daily meals with a diet formula and low starch vegetables (2 cups) for a whopping total of 500-550 calories a day. During weeks 9 and 10, tho...

Mobility for Meatheads Early into your training career the amount of injuries is likely to be sparse. Over time, with repetitive movements and maybe not enough time off, comes some wear and tear. Many people are recently jumping on the Romwod bandwagon although I believe that crowd largely consists of crossfitters and weightlifters and not as many powerlifters or meat heads in general. Todays series is good for: Avid bench pressers, athletes in sports that require overhead activity (volleyball, swimming, baseball, etc.) Some upcoming questions: How do you program mobility? Do I have a mobility day like I have a chest day? I have struggled in the past justifying doing "stretching" after a 2 and a half hour training session. These articles won't include those hour long hot yoga session people keep telling you to go to. These exercises can either be performed pre- or post- workout to either warm up or just to get the work in. They should take approximately 5 ...

Link to google drive doc with sources. Warning: This is a research paper and will take an estimated 10-15 minutes to read. In recent decades heart rate variability (HRV) has been applied in the clinical setting to treat and diagnose cardiovascular disease and other disorders. Extensive research into HRV can be traced to the early 1990s. HRV involves measuring the beat-to-beat variability by the heart to assess the function of the autonomic nervous system. HRV can therefore be used as a tool to assess the function of the parasympathetic nervous system or vagal tone as well. Many different mathematical equations or logarithms currently exist to measure and express HRV. The literature most commonly expresses HRV as the standard deviation of N-N intervals (SDNN) or as the square root of the mean of the sum of the squares of the successive differences between adjacent normal R-R intervals (RMSSD). Observing the variability from a low frequency gives insight into sympathetic modulatio...

You can only #beastmode your way through so many days, weeks, or months of training. What most people fail to realize is that a lot of posts made by the strong, jacked, and ripped people of instagram tend to only show their good side. It should be no surprise that many social media posts are going to show people in a positive light. Realize that high level athletes are not exempt from bad training days. This is where the topic of deloading comes in. So what exactly is a deload? A deload is essentially backing off from training in order to further recovery. It is often an overlooked aspect of training. It turns out some rest every now and then is pretty good for you.     As mentioned previously, the deload is used simply as a break from training. It has both physical and psychological benefits. We need to recover because, simply put, exercise is stress. Allowing proper recovery c an decrease risk of injury and stimulate muscle growth. That’s right ladies and ...