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Core Stabilization is Key to Success in Sports Athletes

Central Core Stabilization is Key to Success in Sports

Every professional athlete understands the importance of central core stabilization. And while some still underestimate its impact on one’s exercise effectiveness, more and more people start to implement core training into their workout routine. Ask any famous professional coach like Lucas James, and they will tell you that you will not get anywhere if you do not take care of your central stabilization.

Why is that? We will discuss it in a minute. Below, you will find all the information regarding central core stabilization, how it is essential to success in sport, and the best core exercises to add to your training routine. Read on and see for yourself how to take your workouts to the next level.

Definition of Core Stabilization

Core stability can be defined as an ability to control your body position and motion of the trunk over the pelvis and leg. That allows optimum power generation, distribution, and control of force and motion along the kinetic chain.

Central stability comes in handy, especially during the rotational movements, which are
required in almost any sport. In other words, every time you swing a tennis racket, shoot a football, throw a handball, or turn when skiing, it is your core stability that allows you to do it effectively.

That is not all, though. Strong central stability also allows athletes to hold their body
positions for an extended time. For instance, if you are a swimmer, your core is vital for you to maintain your hydrodynamic line in the pool. The same goes for runners, who require a strong core to maximize their power output.

Central Stabilization & Injury Prevention

Athletic performance is one thing. However, as mentioned in the title, there is much more to central stability than meets the eye. Whether you are an athlete or not, core stability plays a significant role in injury prevention.

Focusing on central core strength will help you stabilize injury-prone body areas and
rehabilitate lower limb injuries. That is because when the core is weak, an athlete starts
overusing other muscle groups in order to generate the force and movement they want. That puts more strain on muscles and joints, increasing the risk of injuring them.

For example, various researches have discovered that knee injuries are usually associated with weak hip muscles. Those force athletes to shift weight from their trunks to their knees, making them more prone to tearing. Because of that, a majority of conditioning and rehabilitation programs have started to emphasize hip strengthening and central stabilization.

Best Exercises to Strengthen Your Core Stability

Now that we have discussed how central core stabilization works and why it is the key to success in sport, it is time to show you what you can do to strengthen your core and improve its stability. Let’s take a look at some of the best exercises you can incorporate into your training routine:

1 – Marching Hip Bridge

This exercise focuses on lumbo-pelvic stability. To perform it, lay on your back with hands placed by your side. Then, lift your hips to the bridge position. Next, lift the right foot off the floor to 90 degrees at the hip and knee. Return the foot to the floor and do the same thing using your left foot. Repeat it 20 times while keeping the hips lifted and maintaining a neutral pelvis.

2 – Supine Toe Taps

Supine toe taps is a perfect exercise for core stability. Lie on your back on the floor with your arms by the side. Engage the abdominal muscles and draw the navel toward the spine.

Then, lift your knees to 90 degrees, and on a two-count, lower your right foot to touch the floor. Perform the same thing with your left foot, and repeat it 10 times.

3 – Plank With Torso Rotation

This one focuses mostly on core strength and shoulder stability. Position yourself into the traditional forearm plank. Then, lift the top arm over your chest and use your rib cage to rotate your body and draw your hand underneath the ribs. Repeat it 10 times and change sides.

Final Thoughts on Core Stabilization in Athletes

As you can see for yourself, central core stabilization is vital for improving your athletic performance. Moreover, even if you are not a professional athlete, maintaining a strong core will spare you a lot of trouble with potential injuries. With that in mind, make sure to implement the exercises provided above into your training. Also, remember that there are many more core stabilization exercises. We have merely scratched the surface.

For more information, we recommend contacting a professional physical therapist. They will tell you everything you need to know about strengthening your core. Then, contact a coach who will ensure you do all the exercises correctly. Central stabilization is not something you should underestimate, so it is vital to make sure you do everything the right way. Otherwise, you risk severe injuries.

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5 Effective Natural Ways To Boost Your Slow Metabolism

5 Effective Natural Ways To Boost Your Slow Metabolism

Metabolism is the rate at which your body burns calories to convert them into energy. Your metabolism rate affects your health because it’s your body’s method of manufacturing energy and also impacts how quickly you lose or gain weight. Once it slows down, your body will undergo changes that can negatively affect your quality of living.

Various factors influence the metabolism rate, such as genetics, age, sex, muscle mass, and activity levels. A slow metabolism can cause excessive weight gain, which increases your risk of body weight-related conditions. In addition, it exposes you to risks of diabetes and other life-changing medical conditions.

It’s important to note that you can’t totally control your metabolism since genetics is a factor that affects it. However, you can still do things to manage it to help yourself be healthy. With that in mind, here are effective and natural ways to boost your metabolism.

1 – Increase your protein intake

Protein is a helpful nutrient for boosting your metabolism rate. It does so through a process called thermogenesis, in which your body uses about 10% of its calorie intake for digestion. Protein also takes longer to burn than fat, which makes your body use more energy to absorb its nutrients.

An easy and appealing way of increasing your regular protein intake is adding whey protein powder to your smoothies. According to a study, whey had greater fat oxidation and thermal effect. Fat oxidation is the process of breaking down fatty acids, while the thermal effect provides the body with extra energy for burning calories.

2 – Eat smaller meals throughout the day

It may sound counterintuitive, but adding smaller meals to your diet can help fasten your metabolism. A study expounds how eating multiple small meals spread throughout the day can keep your metabolism active. Hence, even a reputable Kansas City weight loss facility won’t stop you from doing it, just as long as you continue to eat healthily.

You can integrate the first point in this one by eating and drinking protein in your small meals. For example, you can try six small meals with a total of 300 calories each. Furthermore, smaller meals throughout the day can help maintain your sugar levels to prevent an insulin spike that may lead to weight gain.

3 – Drink coffee

Except for having a caffeine allergy, you should drink coffee. Chalk this up as another benefit people can gain from consuming caffeine. However, to increase your metabolism rate, the coffee you drink must fit the necessary health standards.

Your coffee must have reduced amounts of syrup and cream, or it shouldn’t have either. Coffee is a great source of energy and can improve energy levels during exercise. It helps you work harder and longer, which enhances your body’s fat-burning capability.

4 – Sleep in lower temperatures

Sleeping in a cool room won’t only help you rest better, but it also improves your metabolism. Sleeping at a low temperature increases the percentage of brown fat in your body. Brown fat is a special type of body activated when you get cold and also has more mitochondria than white fat.

Mitochondria help in burning calories and deliver the energy your body gets from fat to your cells. Brown fat contains more mitochondria, which makes your metabolism active even while you’re sleeping. Sleeping in light clothing and reducing your bedroom temperature can double the amount of brown fat in about four weeks.

5 – Build more muscle

Just by increasing your muscle mass you can effectively increase your metabolism. Muscle is vascular (has veins) and requires energy to maintain, unlike body fat. The more muscle you have, the more energy it requires to maintain. So, by simply building more muscle, you can effectively increase your metabolism!

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Concluding thoughts on Metabolism

Improving your metabolism doesn’t take a lot of work. Instead, it takes adjusting your lifestyle accordingly to prevent quickly gaining excessive body weight. Watching what you eat and adding healthier options to your diet are some of the things you can do.

You don’t have to adopt all of these ways at once, only the ones you’re comfortable with. Start easy and slowly, and then gradually include other ways, and you’ll feel the improvements in a matter of time.

More on Metabolism >>

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Author’s Bio:

Though not a medical professional, Hodge Racter knows a lot about medical topics, including testosterone replacement therapy (having undergone the procedure himself). Today, he remains spry and energetic despite his age, and on his free days, he spends time with his wife and two dogs.

What Percent Body Fat Do You Need To See Abs

What Percent Body Fat Do You Need To See Abs

Have you ever wondered what percentage of body fat you need to be at to see your abs? If you are into fitness, or have ever cut weight to achieve your best look, then you have likely pondered this question. And although this number and exact percentage is different for everyone, there are some good general guides to get you close. This article will cover those.

As a general rule, 10% body fat for men (14-17% for women) is the key number to really show your abs. You will start to see the definition of your abs before you get down to 10%. However, to really see the definition of your 6-pack, then 10% is your best target number.

Getting to 10% is simple, but it’s not easy. And always keep in mind that most of the work and heavy lifting is done in the kitchen, not in the gym.

Many people have the opposite perception of this important fact. You can do ab work and core work every day for hours, but if your diet is full of fat and unhealthy foods, then it’s a nearly impossible journey to get to 10%.


The Fundamentals of Getting to 10% Body Fat

Reality is, to cut weight and get to 10% body fat you simply must lose excess fat on your frame.

And the most effective way to do this is to consume less calories than you burn over a given period of time. And that period of time of course depends on your starting point.

If your body fat percentage is 25% or higher, then that is defined as obesity. So the journey will take longer but it’s still totally achievable. Whereas if your body fat is 15%, then you are very close to your target and it will not take as long.

However, if you have ever cut weight and reduced your body fat to 10%, then you likely know that the last 5% are oftentimes the most challenging. If you are obese, or severely obese, the weight falls off rather quickly when you start dieting and cutting weight. The first few months it’s possible that you might lose 5 pounds a week just with small changes.

But as your body adapts and becomes more efficient, and your metabolism changes to adjust to the reduction in calories, it is natural for the process to slow and become more challenging. But look at this as a positive thing, as your body is becoming more efficient.

Check out our friends at A Lean Life for more info on the process of getting lean.


Reduce Carbs…But Not Entirely

Most people trying to get extra lean need to reduce their carbohydrate intake. Carbs are a major stumbling block for many people, and the key to getting to 10% body fat is reducing carbs.

Cutting back on carbs has plenty of health benefits like losing weight, and it can also get you closer to getting your target % body fat. But how does one actually do this when most of us have diets that include a lot of carbs?

Here are some Diet Tips to get you to 10%:

1 – Enjoy healthier drinks.

Sugar-sweetened drinks like soda or iced tea are high in sugar and carbs. If water quenches your thirst, but not your craving for something tasty to drink, add lemon or sugar-free sweeteners like Stevia, Erythritol, or Xylitol. This will make your iced tea or water pretty tasty!

Also, fruit juices contain lots of carbs and so much sugar. Even those that claim they’re 100% fruit! So, you might as well eat the actual fruit so you can have some fiber too.

2 – Low-carb snacks can also make you feel full.

If you get really hungry a few hours before a meal, enjoy a quick fix of low-carb snacks like nuts and cheese—make sure you have them in small servings! Protein bars (100 to 250 calories) also work really well.

3 – More veggies, less bread and potatoes!

Especially when eating out, a lot of meal choices include bread and potatoes. Check with the restaurant if you can replace these high-in-carbohydrate foods with healthy vegetables instead. White bread and pasta are considered simple carbohydrates, and are on the no-go list when you’re cutting to get shredded. Not to be mistaken with complex carbs, such as brown rice and whole wheat bread (which are healthy and necessary).

4 – Load up on protein.

This will make you feel full because of the “fullness hormone” PYY that’s released by protein. It reduces the feeling of hunger, and can help stop certain cravings of more food. Have at least one of these with breakfast, lunch, and dinner!

  • Cheese
  • Cottage Cheese
  • Nuts
  • Eggs
  • Greek Yogurt
  • Lean meats (sirloin steak)
  • Fish
  • Poultry (white meat chicken – grilled, no skin)

5 – Read food labels and count carbs!

Choose food items that have lower carb and sugar content, and also watch your calorie count. A good target is a calorie deficit of 200-300 calories per day.

You’ll lose fat, but not too fast where you start to lose muscle also.

You can even try out using nutrition trackers – look for available apps on your phone. These trackers will help you keep count of your carbohydrate intake.


The Bottom Line on Body Fat for Abs

If you want to see your abs, then you need to be 10% body fat (or at least very close). It’s not an easy journey, but it’s very doable with some discipline and a lean diet.

Learn more: Fat Loss Forever >>

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8 Guidelines for a Healthy and Balanced Diet

8 Key Guidelines for a Healthy and Balanced Diet

Are you tired of always doing the same diet and not achieving your weight loss goals?

Cheer up because it only depends on you and the effort you put into it. It will always be easier if you start making small achievements until you reach your final goal.

When it comes to losing weight, advice is not lacking. Magazines, books and websites claim to have discovered the key to losing weight definitely: from diets that eliminate fat or carbohydrates to diets that promote the consumption of “superfoods” or special supplements.

With so many contradictory tips and so many weight loss options, how do you know what diet might be effective for you? Below you will find some suggestions for choosing a weight loss program that is right for you and also you get those easily with Amazon promo codes.

Involve your doctor in your weight loss efforts

Before starting a weight loss program, talk to your doctor. The doctor can review any medical problems you have and any medications you take that may affect your weight. And will advise you on the program that is most appropriate for your case. In addition, they can talk about how to exercise safely, especially if you have problems or feel pain when performing your usual daily tasks.

Also, talk to your doctor about weight loss plans you may have tried before. Be honest with the doctor about fad diets that you are interested in trying. The doctor may also direct you to weight loss support groups or you may be referred to a registered dietitian.

When evaluating weight loss plans. Ask yourself these questions:

Before starting a specific weight loss plan, take some time to get all the possible information about it. Keep in mind that just because a diet is popular or your friends are following it does not mean that it is the right option for you. So, first, ask the following questions:

What does it consist of?

Does the diet plan offer general guidelines that you can adjust and adapt to your situation? Does it require you to buy special foods, supplements, medications or injections? Do you offer support online or in person? Does it teach you to make healthy and positive changes in your life to help maintain weight loss?

Who is behind the diet?

  • Who developed the weight loss plan?
  • What are your qualifications and experience?
  • Are there solid scientific research and foundations that support your weight loss approach?
  • If you go to a weight loss clinic, what expertise, training, certifications and experience do doctors, dietitians and other staff members have?
  • Will the staff work in coordination with your GP?

What are the risks?

  • Could the weight loss program be harmful to your health?
  • Are recommended medications or supplements safe for your situation, especially if you have a health disorder or take medications?

What are the results?

  • How much weight can you assume you will lose?
  • Does the weight loss plan say that you will lose many pounds in a very short time? Or that you can treat specific problem areas of the body?
  • Do you show before and after photos that seem too good to be true?
  • Can it help you maintain your weight loss permanently?

In order for a diet to be healthy and balanced, it must contain all vital nutrients in adequate amounts so that a person has all their needs covered and has no deficiencies.

Proteins, carbohydrates and fats are the only nutrients that provide energy or calories and need to be consumed regularly in relatively large quantities for survival.

Vitamins and minerals are required in smaller proportions. Of vitamin C and zinc it should only take a few milligrams. Even less would have to ingest vitamin B12 as, folate or vitamin D .

To achieve these goals, the diet must follow these tips:

1) Variety of Foods

The variety of nutrients is obtained by eating all kinds of food. They must be added from all groups (cereals, fruits, vegetables, oils, dairy products, meats, etc.), since no food contains all the necessary nutrients by itself.

As indicated by Angeles Carbajal Azcona, professor of nutrition at the Complutense University of Madrid, “it is recommended to consume 30 different foods (in a certain minimum amount) per day (on average one week).”

2) Eat More Fruits and Vegetables

The diet should include a large amount of plant-based foods, while taking those of animal origin in moderation. A clear example is the Mediterranean diet, which promotes the consumption of cereals, fruits, vegetables, vegetables and legumes. It also includes fish, olive oil and moderate intake of meat and animal fats.

Vegetables contain water, carbohydrates and fiber. On the contrary, they do not have much fat and no cholesterol. They also have almost all minerals and water-soluble vitamins.

3) Reduce the Intake of Industrial Pastries

Industrial pastries, sweets, snacks, sausages, ice cream or fast food can be consumed, but in moderation.

Learn How To Manage Cravings >>

4) Proper Proportion of Each Food

It is important to eat everything, but also in the right proportions. Health experts and community medicine, suggests in this guide the ratios to be taken from each food.

FoodRecommended Servings
Fish and Seafood3-4 Servings / Week
Lean Meats3-4 Servings / Week
Eggs3-4 Servings / Week
Nuts3-7 Servings / Week
Dairy2-4 Servings / Day
Oils3-6 Servings / Day
Vegetables2 Servings / Day
Fruits3 Servings / Day
Bread, Cereals, Rice, Pasta and Potatoes4-6 Servings / Day
Water4-8 Servings / Day
AlcoholNot Recommended
Physical ActivityDaily (at least 30 minutes)

5) Moderation in Quantities Consumed

The diet must provide the amount of energy necessary for proper functioning of the body. In addition, it is convenient to eat moderately to avoid obesity.

This measure prevents diseases related to excess weight, such as high blood pressure, cardiovascular diseases, diabetes and some types of cancer.

6) Five Meals a Day

Another key to a healthy diet is the correct distribution of food. Most experts recommend that you make five meals a day (breakfast, snack, lunch, snack and dinner).

7) That is Appetizing

A healthy diet does not have to be an extreme effort for anyone. It must be designed in such a way that it is rich and appetizing. Otherwise, following it would become very complicated and would likely not last.

8) Good Amount of Liquids

As health experts indicate, water is essential for the maintenance of life. The recommended consumption is 1 or 2 liters a day, or what is the same as about 4 to 8 glasses.

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About The Author

Selena is a blogger and a guest contributor for a well-known brand that includes MESHEBLE. In her leisure time, she plays tennis.

A Practical Guide To Level Up Your Exercise Routine

A Practical Guide To Level Up Your Exercise Routine

When you started working out as a beginner, your ultimate goal was probably building a consistent exercise routine. Of course, it’s one of the best habits to have since consistency is an essential element of discipline. But once your body has adapted to what you’re doing and reached a certain level of fitness, any change may be necessary.

Locking into your established workout routine for a long time can set you up to a plateau, demotivation, and even burnout. Note that you’re likely to see a decrease in performance when you experience any of these things. By all means, you would not want that to happen after working so hard on your fitness goals.

Thus, if you’re beginning to lose interest and focus during your workouts, it’s most likely one of the indicators that you need to switch things up. So, here is a practical guide to level up your exercise routine.


Make An Assessment

Before making any changes, it’s essential to assess where you are right now and what you’re currently doing in terms of your fitness goals. Are there any significant improvements? Or are you getting the same results? Do you want to see better changes in your body? Take the time to look at the areas where you excel and need some progress.

You may want to consider the following factors when making an assessment.

Nutrition

Whether your goal is to lose weight, gain weight, or get a ripped body, you must evaluate what you’re currently eating. Many people struggle with nutrition, which has a great impact on their bodies. Remember that what you’re feeding yourself can either build or ruin your fitness goals.

If you think this is one of your weak areas, you may visit websites like BarBend.com to give an idea of what other nutrients are a good addition to your diet.

Exercise

It’s also important to assess what exercise routines you are already doing and your progress in each of them. Are you performing endurance, strength, flexibility, and balance exercises? Or are you only focusing on one type of training or workout?

Besides assessing the forms of exercise you’re doing, you may also have to consider the following aspects:

  • How hard are you working out?
  • How often are you doing the exercise?
  • And how long are you exercising?

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Make Necessary Changes

Once you’re able to get an assessment of your current nutrition and exercise plan, it’s easier for you to make the necessary changes. That said, you have to adjust your goals and apply new steps to acquire the fitness level you desire.

Change Your Exercises

When you do the same exercises repeatedly, your mind space out as your body goes through the familiar patterns. As a result, you may experience boredom and eventually reach a plateau. That’s why adding variety to your exercise routine is the first alteration you may have to make if you want to level up.

Besides performing unilateral exercises, you may use something unstable like a ball or foam roller to add a challenge to your balance training. You can also do two exercises at once, such as squatting with an overhead press.

Varying your workout can help you stay physically challenged. But change it up based on your experience level and training cycle.

Change Your Frequency

How often you should do your routines depends on the type of training you’re doing and the goal you want to achieve. Let’s say you’re weightlifting, and your goal is to be fit and strong. You may stick with two or three days of bodyweight workouts every week. However, you may have to lift every day if you want to build lots of muscle.

When your goal is building up, it would always make sense to increase the frequency or the number of days you work out in a week. But then again, it’s advisable to change the number of workouts you have each week occasionally to prevent adaptation. For instance, you usually do four workouts per week. You can then try doing three workouts if you have hit a plateau.

Change Your Intensity

Another way to level up your exercise routine is to change your intensity. It’s basically how hard you are working out. Remember that intensity has nothing to do with how difficult or easy your workout session is. But it’s more of how much weight you lift in comparison with your reps.

If you notice you can do more reps than before, try to increase your workout intensity. You can do it by moving faster, adding vertical challenge, increasing resistance, cross-training, or interval training.

Pushing yourself outside of your comfort zone is necessary to level up your exercise routine to the next level. However, be mindful not to overdo it.

Learn Proper Recovery Techniques >>

Change Your Workout Length

How long you should workout is a personal preference. But in order to make more consistent gains, you can alternative your workout length from time to time.

If you also want to increase your fitness level, you may try to work out six to nine hours a week. However, you must pay attention to how you feel before, during, and after every workout.

Change Your Diet

Fueling your body with essential nutrients is part of leveling up your exercise routine. Keep in mind that your body needs a certain amount and type of food to work out at an optimal level. Your muscles also need it to recover after doing a lot of physical activity. Taking supplements is a good thing to add to your diet plan to level up your fitness routine and performance.


Takeaway

There is no one-size-fits-all formula when it comes to taking your exercise routine to the next level. It depends on a number of factors, such as your current progress and desired fitness goals. But learning how to pay attention to how your body responds is of the utmost importance.

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