The holiday season is a time of joy and celebration. There are holiday parties, holiday dinners with family and overall, it's holiday treats galore!
It's practically inevitable that you will gain some weight during the holiday season - especially if you're not careful!
In this blog post, we'll discuss how to avoid weight gain during the holidays so that your hard-earned progress doesn't go down the drain!
How Do You Gain Weight, Actually?
Alright, if we try and get down to the core of it all with fundamental analysis, we can conclude that there is a specific reason why you gain weight...
Okay, okay maybe that was a too complex way to say "overeating causes weight gain" ... But the point is this - If you manage the amount of food, you can eat any food type you want.
So essentially, if you consistently go way above your daily needs for maintenance, you will gain weight.
And though that happens, one must remember that just a small percentage of the weight gained during the holidays is fat.
You also gain:
●     Muscle and liver glycogen (stored carbs)
●     Water
●     Food weight
 
So here’s for a mental checkpoint - Don’t stress out for a couple of pounds gained.
Focus on long-term habits!
Let Your Soul Loose
There is a tendency for people to fall so seriously into diets and nutrition plans that their entire perspective on food is warped.
This is exactly when one may be worried about overeating for a couple of days during the holiday.
However, if you give your soul some more food than what your body needs and you are mentally okay with that and don't feel guilt, you can, in fact...
Leverage The Binge!
Yes, that's right - Binging on food doesn't necessarily have to mean gaining a bunch of unhealthy weight.
Think of the binge as an abundance of energy, which can be used for physical activities that will stimulate the body in a good way.
In short - Stay active and train intensely during the holidays, when your food intake is higher.
Here Are 5 More Tips To Control Binging
If you have a really big problem with self-control, holiday binging can truly get out of hand...
And though that is true, there are ways to manage your cravings!
Check out these tips below
●     Eat sequentially
The human stomach was made to digest almost anything and everything, but nevertheless, the different nutrients get chemically digested in different parts of the digestive system.
For this reason, eating your nutrients sequentially in each meal may improve the feeling of satiety, as well as overall digestion and gut health.
Simply - Whatever holiday food you are eating, eat first the carbs and veggies and then move on to protein and fat sources.
If the foods on the table mix all nutrients together, however, fear not! Just chew the food longer, as that will ease the work of your stomach.
●     Eat plenty of protein and fats
If you want to avoid overeating, you NEED to be satiated and not think about food.
And well, that is only possible through quality proteins and fats, mainly from animal sources.
However, though animal sources do provide proteins and fats that are satiating... the most satiating food you can eat is...
●     Potatoes!
Yes, you heard it here first - If the holiday dinner table has potatoes to offer, don't be afraid to combine them with anything else you have on your plate.
In doing so, you will increase satiety and make it far less likely to overeat and gain excess weight as an end result.
To Wrap It Up
Managing your holiday eating habits doesn't have to be difficult, nor do you have to gain excess weight.
Stay active, stay mindful, and if you happen to eat more food - Use that energy!

​Lee

The holidays are a time for celebration. It's also a time to indulge in all of the delicious food and drink that we've been waiting all year long to enjoy!
The holidays can be hard on your waistline, though.
Luckily, a short slip won't ruin everything for years ahead, so in this article, we will tell you exactly how you can get back in shape after the holidays if they took their toll on your body!
But first...

How Can You Prevent Gaining Weight?
​
It is a common belief that gaining weight around the holidays is inevitable...
But really, if you re-frame the whole thing, you may actually reap benefits from all this extra food you're getting.
Read our article "How to avoid weight gain" to get more insight on how to:

1. Prevent weight gain around the holidays
2. Control binging

And well, if that didn't help or it's too late, follow these 5 tips to get back in shape after the holidays!

Post-Holiday Rebound Tips

#1 Calm Down! Holidays have the ability to relax the body and mind so much that we become overly indulged in consumable goods.
Don't let that translate into your day-to-day eating habits, though!
Get back on track with your nutrition and focus on:

1. Animal products
2. Grains and root crops
3. Vegetables
4. Fruits

Eat just enough to feel properly satiated and avoid binging and overeating.

#2 Use That Energy Once you're back on track with a consistent meal plan, you should also consider putting the nutrients from that food to work!
Get more active, lift some weights, run some miles, stretch and mobilize!
Eating good food and spending time in the gym is an investment in your body composition.

#3 Increase Protein & Quality Fat As we mentioned in the previously referenced article, you have to feel satiated in order to avoid overeating and stay on track with your plan.
To be satiated, consider adding quality protein and fats from animal products, or, if you are plant-based, a combination of grains, legumes, and other plant sources of protein.
These are the most satiating nutrients, so don't miss them out!

#4 Focus On The Long Term One of the most important factors is to remember that a little slip during the holidays won't have a big impact on long-term progress if you don't let it.
Swipe away the feeling of guilt from your mind and focus on the important things for your shape and performance - Training well, eating well, and sleeping well.

#5 Stay Disciplined Focusing on the long-term, bigger picture of your physical development, you may come to realize that motivation is usually short-lived.
Especially after the holidays are over, people start setting goals like "new years resolutions".
Those are generally accompanied by a spike of motivation that doesn't really last long.
Instead of seeking motivation to do what you have to do, develop discipline and accept that fitness is about establishing a consistent set of body-nurturing habits.
Take-Home Message When the holidays are over and it’s time to get back on track with your diet.
You can do this by making small changes, like following a meal plan or starting an exercise program.
If you need some help coming up with these plans, we have resources that will guide you through the process of getting into shape after holiday binging.
We also offer nutrition coaching services as well as fitness training for those who want professional guidance from experts in the field.
For more information about what we have to offer contact us at lee@bodyfirstpt.co.uk today!

There is one common thing among new trainees...
 
They all go over the different exercises in the gym because somebody else told them to do so.
 
However, they don’t know the logic behind it. They lack knowledge.

As a matter of fact, most people DO NOT know what they are doing in the gym before they start doing it...
 
In order to be efficient with your time and progress in the gym, you have to understand why you are doing specific movements, resting for specific time frames, etc.
 
Have you ever wondered what the fundamentals behind a successful fitness plan are?
 
Why are the exercises ordered in a specific way?
 
What are the fundamentals in creating the perfect fitness plan, which fits your goals?
 
To learn the answer to all of these questions and more, continue reading.
 
What Does The Perfect Fitness Plan Consist Of?It might surprise many of you, BUT a random training program from the internet and diet might not be enough to achieve your dream physique.
 
There are five components that you have to consider when following a fitness plan.
 
Strength Exercises 
Compound movements such as Deadlift, Bench Press, Squat and Overhead press are essential exercises that each one of you should implement in your programs IF you don’t experience any pains or discomfort when performing them.
 
You can progress on these movements on almost every training session, in one way or another.
 
They are the core of every program. Becoming stronger on these movements goes hand in hand with hypertrophy (muscle growth)
 
In other words, you get stronger and bigger! Isn’t that the perfect scenario?
 
Accessories 
Other movements such as biceps curls, triceps/leg extensions, lateral raises, lat pulldowns should also be in your program, but they shouldn’t be the main focus.
 
If you are a natural trainee, you should implement these exercises and try to linear progress them.
 
Still, as we mentioned above, your primary focus should be building your strength on the compound movements.
 
As the name suggests, accessories are just an “accessory” to your training program.
 
Conditioning/Endurance 
Aerobic exercises should also be part of your routine if you want to maintain good health.
 
From our experience, there are many trainees out there who neglect to do any form of cardio.
 
Now, we don’t want to be misunderstood here.
 
Cardio isn’t necessary if you already have enough physical activity throughout the day. (i.e. you do 10k+ steps every day)
 
However, in the upcoming cold months, this can be a challenge for many of you.
 
That’s why, to maintain and improve your heart’s health, you may want to implement some aerobic work, as well.
 
And we don’t mean that you have to do long boring cardio on the treadmill.
 
You can try jumping rope, “Tabata” training, or any other sport out there, such as swimming, tennis, or even a martial art.
 
Sleep 
You’ve probably heard this as a kid, but sleeping is of major importance for your overall health and performance at the gym.
 
Bad sleeping habits will affect how you look and feel. In fact, sleep deprivation will decrease your productivity throughout the day.
 
Getting 7-8 hours a night and going to bed around the same hour will adjust your circadian rhythms, and you will benefit from it massively.
 
Better recovery, better performance, feeling better overall.
 
Proper Nutrition 
You can’t outperform a good training plan with a crappy diet!
 
We recommend tracking calories and macronutrients to every athlete out there at the beginning.
 
By doing this, you understand how nutrition works and what macros most foods consist of, as well as how much you actually need.
 
Now, if you don’t want to track every gram of your food, that’s alright.
 
Just keep in mind the following things:
 
●Try to consume a good source of protein such as fish, meat, eggs, whey protein on every meal.
●Stay away from processed foods, which are high in trans-fats and carbs.
●Keep alcohol consumption at a minimum (2 glasses of wine per week)
 
Training Volume 
One of the most crucial (if not the most) factors in your training plan is the TOTAL amount of work done for a given workout.
 
Volume is the primary driver of adaptations on a muscular and neurological level, and when paired with intensity (exertion), it can give great results.
 
In your training plan, aim to have 5-15+ working sets, per muscle group, per week.
 
You’d be on the lower end as a beginner and on the higher end as you advance.
 
Split this volume into separate training sessions to maximize performance from set to set and, thus, quality volume.
 
Try it and you will see amazing results for yourself!

Takeaway message 
Focus on building your strength by progressing on the compound movements every session.
 
Implement aerobic exercises in your plan to maintain good cardiovascular health.
 
Get enough sleep per night to maximize your performance in and outside the gym.
 
Follow a “proper diet.”
 
Last but not least, ENJOY what you are doing.
 
Any questions? Shoot below!

Lee
BodyfirstPT

In the past decade, pre-workout booster supplements have gained more and more traction in the fitness world, becoming one of the most potent pump products.
 
Though some pre-workout formulations help you recover in-between sets and after a workout, the most potent and sought-after effect of those products is the increased strength, pump, endurance and focus.
 
In this article, we’re going to give you our take on pre-workout supplements and whether or not they are worth using.
 
What Are Pre-Workout Supplements? 
Pre-workout supplements, also known as “nitric oxide boosters” are products, formulated for the specific purpose of increasing nitric oxide production.
 
Nitric oxide is essentially a naturally produced compound in the body that serves a variety of functions, such as regulating blood pressure and relaxing smooth muscle tissues.
 
Generally, most pre-workout formulations contain a flurry of potent stimulants that increase pump, focus, strength and endurance.
 
What Do Pre-Workouts Contain? 
For the most part, many of the famous pre-workout boosters have a similar ingredient content so let’s have a look at the most common contents of a nitric oxide booster and what they provide.
 
#1 Caffeine 
Because caffeine is the single most potent, proven to work as an energy booster, it is used in the formulation of all stimulant-based pre-workout supplements.
 
A stimulant-based product without caffeine is kind of like a salad without, well, the salad.
 
Caffeine is proven to improve energy levels, exercise performance, mental alertness, memory and focus.
 
For this reason, most pre-workout formulas contain anywhere from 150 to 350 mg of caffeine in each dose.
 
Without a doubt, this is one of the ingredients that provide the bigger portion of the boost you feel from a pre-workout supplement.
 
#2 Creatine 
If you know a thing or two about the body, you probably know that creatine isn’t just a supplement.
 
As a matter of fact, creatine is the body’s secondary energy resource, used during high-intensity training, such as resistance training.
 
As a compound, creatine is stored in skeletal muscle and plays a big role in your performance.
 
For this reason, besides being offered as a standalone product, it is included in many pre-workout formulations.
 
Though creatine is not a stimulant, it is a viable part of any pre-workout formulation, due to its proven benefits for intense performance.
 
#3 Nitric Oxide Boosters 
As we mentioned, nitric oxide is a naturally-produced compound in the body that has a variety of functions, one of which is the improvement of the blood flow.
 
Some of the compounds that the body uses to make nitric oxide are the following:
 

• L-Arginine
• L-Citrulline Malate

 
Because these two compounds have main roles in the production of nitric oxide, you will more than likely see them in most pre-workout formulations.
 
Do Boosters Have Side Effects, Though? 
Though it seems like pre-workout supplements can only take your performance to the moon, there are a couple of possible side effects, which you should consider before buying a product.
 
#1 Energy Crash 
Some of the most famous pre-workout boosters can easily lead to an energy crash, following the energy spike during the workout.
 
This is mainly induced because of the sudden energy spike you get from all the stimulants.
 
For this reason, it is possible that you will experience a significant decrease in physical and mental energy after the workout.
 
#2 Too Much Caffeine 
As we mentioned, one of the core ingredients of all stimulant-based products is caffeine.
 
Because pre-workout supplements contain 3-4 cups of coffee worth of caffeine, this can easily lead to unwanted side effects, such as:
 

• Increased blood pressure
• Anxiety
• Restlessness
• Disrupted sleep patterns

 
The important considerations here, are to determine your caffeine tolerance and take into account any other caffeinated drinks that you’re having throughout the day.
 
#3 Supplement Origin 
Because most supplements are not tightly regulated, you may stumble upon a product that has banned, strong substances that may be dangerous for you in the long run.
 
For this reason, your best bet is to rely on already well-established supplement brands, that offer supplements approved by a third party.
 
Always research your pre-workouts (and your own stimulant tolerance) before starting to use them!
 
Conclusion 
Stim-based pre-workout supplements can do wonders when it comes to optimizing performance.
 
Nevertheless, to avoid any side effects, you have to make sure that you do the following:
 

1. Do your research, purchase a legit, approved product
2. Test your tolerance - How much caffeine can you intake without getting jittery?
3. Take your pre-workout 30 minutes before a workout in order for it to kick in on time
4. Avoid taking your pre-workout less than 6 hours before sleep (caffeine stays in your blood for quite some time)
5. Avoid supplementing with this DAILY - Use it only on your toughest workouts or days when you don’t have much energy and need a boost.
6. If you can’t handle stimulants, shoot for a stim-free pre-workout

1. ONLY take stim-based pre-workouts if you don’t have past/present cardiovascular issues

Ultimately, if you follow these guidelines, you will be able to find a good product that will increase your output, without putting you at risk of any possible side effects.
 
Do YOU have a favorite pre-workout supplement? Tell us which one it is in the comments below!

​When it comes to training, whether it is professional sports or general training, there are two main types of activity one can do.
 
Those two types are namely “anaerobic” and “aerobic” training, each of which provides a different stimulus for the body and thus, a different end result.
 
In this article, you’re going to learn more about these two types, which one is better for specific goals, and how to combine them.
 
So without further ado, let’s get to it!
 
Anaerobic & Aerobic Processes 
Though these two terms may sound a bit complex, their meaning is quite simple
 
The word “Anaerobic” comes from the following Greek words:
 

1. An - Meaning “without”
2. Aer - Meaning “air”
3. Bios - Meaning “life”

 
In simple words, all anaerobic processes in the body do not require oxygen to run.
 
Oppositely, all aerobic processes in the body DO require oxygen to function.
 
Examples Of Anaerobic Activities 
Anaerobic training activities are basically any type of training which requires you to do a short, power-burst bout.
 
Here are some examples of anaerobic training activities:
 

1. Sprinting
2. Weightlifting
3. Climbing
4. Broad jumping

 
Because of the nature of anaerobic activities (short, power-burst movements), this type of training mainly develops muscle strength, size, strength endurance and explosiveness.
 
Examples Of Aerobic Activities 
Contrary to anaerobic activities, we have aerobic activities, which are basically any low-intensity exercises that are long in duration.
 
Here are examples of aerobic activities:
 

1. Jogging
2. Skipping rope
3. Swimming
4. Cycling

 
Unlike anaerobic activities, aerobic training mainly develops the cardiovascular & respiratory systems (heart & lungs).
 
With this type of training, your body becomes more efficient at releasing energy with the help of oxygen.
 
Which Type Of Training Is Better? 
As we already established, anaerobic training will stimulate the development of your musculature and its main properties - Strength, strength endurance & explosiveness.
 
On the other hand, with aerobic training you will improve the work of your heart and lungs.
 
And so, the answer to the question “which type of training is better?” is quite simple… It depends on the context!

Are you someone who wants to look better? Focus your training around anaerobic activities and throw in some aerobic activities here and there.
 
Or, if you’re someone who just looks to improve their endurance in the long run, focus on aerobic activities that are low in intensity and long in duration.
 
Ultimately, if you’re not a professional athlete, you would be best off combining both types of training and tipping the scales in favor of the one that matches your goals the most.
 
ConclusionThough most people just LOVE to compare different types of training and dub some “better than others”, one thing remains true…
 
That is namely the fact that the body is a complex machine, capable of a MULTITUDE of movements.
 
The more movements you do and the more you engage in different types of activities, the more you develop the systems and components (muscles) that make those activities possible.
 
Therefore, this approach will lead to a functionally and visually better physique.
 
What is YOUR approach to training? Comment down below!

Click here If you’ve ever tried to talk your dad into going to the gym with you, it is likely that the response was something along the lines of “I’m too old to do any physical activity”.
 
Well, people of previous generations have grown with the belief that age is a terminal sentence that inevitably deprives you of the ability to do anything body-care related.
 
And while this is relevant and valid for individuals who believe it is so, it is not really the ultimate truth that no one can escape.
 
Let’s Face The Facts… 
If you are of an older age and don’t have any severe physical/health issues, here are some facts for you:
 

1. You can still exercise
2. You can still eat well
3. You can still treat your body right

 
In most cases, refusing to do those is simply the end result of giving up, or in other words, it is your mind that thinks age is stopping you.
 
Self-Care In The Older Years 
It is true that there are certain physiological and mental changes that occur as we age, but one thing still remains true - You can CHOOSE to take actions and adopt health-nourishing habits.
 
Here are our best tips for adults who are looking to improve their lifestyle and habits:
 
#1 Exercise! 
It appears that the older we get, the more muscle mass we lose and the less active we become.
 
NEvertheless, engaging in low & high-intensity physical exercise, is one of the best anti-aging therapies you can have during your older years!


Exercise and especially resistance training can help you maintain your muscle mass over the years, leading to significant improvements in metabolism & how you look visually.
 
Since the body is more prone to injuries during the older years however, it is a good idea to mix low and high intensity training and avoid overexertion.
 
Think of it this way - What can you do for your body in the next 10 years, given that you are 55 years old now? 10 years is a lot of time and it will certainly yield results if you put in the work!
 
#2 Eat well 
As the older age steps in, people become more likely to ditch their body-care habits altogether.
 
Whether you are 20 or 55 however, one thing remains true - Your body needs certain essential nutrients, in order to sustain healthy functioning of all bodily components and systems.
 
For this reason, it is a good idea too be mindful of your nutrition, even at an older age.
 
Include quality animal products, fish, fruits, vegetables in your daily nutrition plan and try to eat the least amount of junk food possible.
 
Quality whole foods will keep you satiated and will in turn make it much less likely for you to overeat and gain excessive weight.
 
What does this mean? Better health and body composition even in your older years!
 
#3 Manage Stress 
Oftentimes, people are rendered incapable of giving their bodies what they need not just by age, but by the progressively growing stress factors over time.
 
Stress management is an important aspect of body/self-care and your anti-aging habits.
 
How do you do that?
 
Well, there are many self-help books, but it mostly comes down to one very important realization…
 
That is namely the fact that most stress responses are AUTOMATIC - You don’t choose to be stressed, stress takes over you.
 
This is the EXACT moment when you have to think outside of the box and ask yourself questions like:
 
“Is this worth my time and health?”
 
“Is there an adequate way of dealing with this without feeling stressed?”
 
“Is this going to matter in 5 years?”
 
“Why does this have to make me feel this way?”
 
All of these questions can lead to certain behavioral models that will guide you to the right decision in the situation and therefore, reduce stress.
 
Remember, internal self-regulation is important!
 
ConclusionContrary to popular belief, your older age is not a terminal sentence that you can’t escape.
 
Even more so, the fact that certain changes happen in the body during your older years, should push you to become more aware of your habits and improve them, in order to nourish your body.
 
Remember that as long as you are alive, you have the opportunity to take powerful decisions and choose actions and habits that will ultimately improve your quality of life.
 
Stay active, eat well, rest enough and manage your stress and you will be surprised how fit you can look during your older years!
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For many people, fitness appears to be something that has a start and an end date, as if you just have to do the right things for your body just for a certain period of time…
 
This is the reason why you see trends like 90-days fat loss challenges, 30-day strong core challenges, etc, etc.
 
Well, the thing is that such trends are not really sustainable and won’t yield consistent results.
 
Especially when it comes to dieting, there are many things to acknowledge, if you want to make your results last.
 
In this article, we are going to break down the process of dieting and weight loss, how it affects the body, and what you should do once you reach your desired shape.
 
What Is Dieting? 
A “diet” is a sort of nutrition regimen, that puts your body in the so-called “caloric deficit”.
 
This simply means you are eating less food than your body needs to maintain its weight.

When you are in a caloric deficit, your body starts burning fat to compensate for that deficit of energy. (1)
 
And while for you this may mean looking better and feeling good about yourself, for the body it is controlled starvation.
 
Metabolic adaptations 
During a period of time eating in a caloric deficit, your body recognizes that there isn’t sufficient energy.
 
To deal with this problem, the body slows down all of its processes to ultimately preserve energy. (2)
 
The longer you are on a caloric deficit, the slower your metabolism gets and what was once your caloric deficit, eventually turns into maintenance calories.
 
Taking diet breaks of 2 weeks every 2-3 weeks of dieting can be used as a tool to mitigate the decreases of your metabolic rate.
 
These are periods of eating at maintenance, where no significant changes in weight should be observed.
 
Your Post-Diet Approach 
Now, as you just learned, throughout your diet, your metabolism slows down and you lose weight.
 
At one point, you will reach the desired body shape… And then what?

Well, the short answer is - Keep doing what you were doing in the first place!

That is, being active, eating good food, recovering well, and staying hydrated.
 
Nevertheless, due to the fact that your metabolism is slower at the end of your diet, there are things you have to do, in order to avoid sudden weight gaining.
Yo-Yo DietingMost people who lose a lot of weight, gain all of it and some more back in TWICE AS LESS TIME as it took them to lose it.
 
This is because people think of losing weight as a process with a start and end date.
 
And the truth is that it really isn’t. Weight loss is about a shift in habits, which is sustained over the long term and made a functional part of your self-care routine.
 
How To Keep The Weight Off 
Here are our best tips to keep the weight off after losing it:
 

1. Slowly increase your calories

 
By slowly upping your food intake, you will signal the body that it is safe, has energy, and can speed up its processes.
 
If you give the body too much energy (food) too suddenly, you will gain quite some fat.
 
On the other hand, however, if you increase food gradually and keep activity high, your metabolism will skyrocket!
 

1. Gradually increase training intensity

 
During a period of weight loss, your training intensity and effort output are slightly lower, due to the deficit of energy.
 
After you have reached your desired shape, however, you can transition into adding more food to your daily nutrition plan but also increasing training intensity.
 
This means, increasing the working weight, but also the number of sets, repetitions, and times you reach muscular failure.
 

1. Monitor, adjust & stay consistent

 
Keeping good track of your nutrition and workouts after your diet is over is essential if you want to keep the weight off.
 
Quite simply, your main goal is to avoid spikes in weight gain - Just like you avoid weight loss spikes during fat loss periods.
 
Conclusion 
Weight loss is a gradual process, to which the body responds by slowing down its metabolic processes.
 
As you diet down and exit the diet, you are in a state where your metabolism is just slower and you are more prone to gaining all the weight back.
 
This is why, you have to utilize something like a reverse diet, where you gradually increase your caloric intake, training intensity while keeping track of your progress and adjusting the plan along the way.
 
In doing all of this, you maximize the possibilities for you to lose weight and keep it off, creating a new set of behavioral patterns & habits.
 
 
References
 

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6086582/
2. https://pubmed.ncbi.nlm.nih.gov/18025815/

If you feel like your life has been following the same script and nothing works out, well, you might be lacking something called “self-control”.
 
Self-control and willpower are two components of your psyche that are in constant dialogue.
 
Oftentimes, we blame ourselves for not doing the things that have to be done in order for us to achieve our goals.
 
For instance, that burger you ate last night contrary to your weight loss goal, felt natural and temptatious…
 
Or maybe, you got as far as buying a gym membership, but you only attended once for a half-assed workout.
 
Sounds familiar?
 
If the answer is “Yes”, then you’re in to learn something new in this article.
 
Let’s talk about willpower.
 
The Biology Of Willpower 
Willpower and its development is without a doubt a hot topic for many people, which is why you can probably find a lot of people talking about it online.
 
But really, to fundamentally change how your willpower functions, you have to understand how it works on a physiological level.
 
If we trace the human history, we can come to find that willpower & self-control are instincts that formed throughout our evolution.
 
For instance, when humans were more primal, you had to somehow know that you should stay away from other humans’ things, or otherwise, you might get hit in the head.
 
This is exactly how in time, the prefrontal cortex has developed - This is the section of the brain that is responsible for self-control.
 
The thing is, this part of your brain uses up quite a lot of energy and when you’re tired, underfed, or under-recovered, it suffers the most.
 
What this means is that you are practically off your leash in terms of self-control, if those conditions are present.
 
And the problem is that nowadays, we are exposed to such conditions EASILY, leading to more and more people finding less and less motivation and willpower to do the right things for themselves.
Stress vs. WillpowerIf you know a thing or two about stress, you’d be aware that the body has the so-called “stress response”.
 
This is a self-protection response that arose back when our ancestors were living in the wild, where predators were behind every tree.
 
The stress response is also known as the “fight or flight” response and is characterized by an increased heart rate, alertness, lowered immune function & high cortisol and adrenaline levels. (1)
 
The same response gets triggered in animals, such as when a gazelle gets attacked by a cheetah.
 
Contrary to the fight or flight response, the instinct of willpower kicks off another response, called the “pause and plan” response. (2)
 
This is basically the moment of rationalization when you’re responding to an internal conflict.
 
So, you see, with the stress response, you respond to a threat in the environment…
 
But with willpower, you realize you are your own threat.
 
If you trigger the pause and plan response, you will be able to induce self-control and develop more sustainable, healthier habits, and overall, make the right choices in any situation.
 
It’s All In The Heart 
Your heart rate variability (HRV) is one of the most important variables that can speak about your internal response and whether it’s a stress or self-regulation response.
 
Heart rate variability (HRV) is basically the variance of time between the separate beats of your heart.
 
When under stress, the heart rate goes up and the variations decrease, pushing the heart to work closer to its maximum capacity.
 
This in turn triggers the feelings of fear or anger that are relevant to the fight or flight stress response.
 
Oppositely, when you successfully trigger the pause and plan response, your parasympathetic nervous system takes over to induce a relaxation signal.
 
This makes the heart rate come down while the HRV increases and this, therefore, creates the feeling of calmness, present alertness, and focus.
 
Heart-Brain CoherenceYou see, willpower, self-control, or however you like to call it, is not just about one component of your brain, such as the prefrontal cortex.
 
The moments of self-regulation and willpower are the end product of the work of a countless number of intricately connected neurons and systems in the body.
 
But we can certainly look at two specific organs that seem to govern the majority of physical and mental responses.
 
Those are namely the heart and the brain.
 
Studies find that the heart has its own “mini-brain”, which is basically a bunch of brain neuron-like cells. (3)
 
This means that the heart can do almost everything the brain does, independent of the brain.
 
And then again, these two organs are intimately connected through the neural network, constantly governing each other’s work.
 
Isn’t It All Autonomous, Though? 
When we talk about biology, most of the processes in the body are automatic.
 
You don’t consciously digest, control your blood pressure, heart rate, etc… (4)
 
BUT… There is ONE autonomous function that can make you capable of powerful self-regulation responses… Breathing! (5)
 
Now that you’ve read the word above, you’re probably breathing consciously, but don’t worry, you’ll switch back to autopilot in a second.
 
However, whenever you decide to, you can take conscious control over your breath.
 
Even at moments when willpower needs to come into play, you can use breathing to induce powerful self-regulation.
 
Breathing Willpower Practice 
Remember, most of your responses and thoughts are a repeating pattern and you have the willpower to change that, in case it impacts you negatively.
 
Here’s something you can do during moments when you need willpower/self-regulation:
 

1. Breathe in deeply and slowly (4-6 seconds)
2. Hold your breath and just pause the world for 2 seconds
3. Exhale slowly
4. Repeat a couple of times

 
Though you may think “Hell, what will breathing do?”, this sends a powerful relaxation signal to the brain and the heart.
 
Each breath takes you further and further from the stress response, thus opening the doors for a brief moment of pause and plan, that will improve your thoughts, feelings, emotions, actions, and therefore, end results.
 
Conclusion 
Willpower and self-control are instincts that have allowed us to survive, thrive, and evolve.
 
Much like the stress response, the willpower response doesn’t get triggered as it used to during the times of our ancestors.
 
Nevertheless, it remains a functional part of people’s character and is something that can be worked on.
 
It is just a matter of YOU taking conscious control over your own actions, thoughts, and feelings.
 
Remember, you are the master of your body and mind, you are capable of powerful, internal self-regulation.
 
References
 

1. https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response

 

1. https://scopeblog.stanford.edu/2011/12/29/a-conversation-about-the-science-of-willpower/
2. https://www.huffpost.com/entry/heart-wisdom_b_2615857#:~:text=Yes%2C%20the%20human%20heart%2C%20in,the%20body%20feels%20and%20more.

 

1. https://www.verywellmind.com/what-is-the-autonomic-nervous-system-2794823#:~:text=The%20autonomic%20nervous%20system%20regulates,flow%2C%20breathing%2C%20and%20digestion.
2. https://www.heartmath.org/articles-of-the-heart/the-math-of-heartmath/heart-focused-breathing/#:~:text=Typically%2C%20HeartMath%20recommends%20that%20you,establish%20your%20own%20natural%20rhythm.

In the last part of this article series, you learned that protein and fats are the two essential macronutrients in your daily nutrition.
 
These two contain essential amino & fatty acids, which regulate many processes, growth of tissues & body composition.
 
For the goal of building muscle mass, however, there is one more very important nutrient in the foods you consume.
 
In this article, we’ll explain everything you need to know about carbs and why they are an important aspect of your nutrition.
 
What Are Carbohydrates? 
Carbohydrates, also known as “carbs” are the sugars, fibers, and starches, found in vegetables, fruits, grains, legumes, milk, and other food products.
 
This nutrient provides 4 calories per gram and when metabolized, gets converted to blood glucose & muscle/liver glycogen.
 
Glycogen is basically the stored form of carbohydrates.
 
Most of that glycogen gets stored in the muscles and a lesser portion goes to the liver.
Carbs Are The KING Of Intense PerformanceNow, during intense bouts of training activity, the body uses ATP (adenosine triphosphate) as its main energy source.
 
However, the stores of that ATP are generally limited, and as your workouts continue, the body needs to find more sources of energy to REGENERATE that ATP, in order to continue the activity.
 
This is where muscle glycogen comes into play - In a process called “glycolysis”, the body uses muscle glycogen to restore ATP and continue muscular contraction.
 
What About Keto? 
Carbs have often been demonized and this is the exact reason why trends like the ketogenic diet come to the surface.
 
There are actually many people that consider the ketogenic diet to be optimal for high-intensity performance.
 
But the truth is that during a keto diet, the body starts utilizing fatty acids as the main energy source, due to the lack of carbohydrates.
 
And, guess what, fats have 9 calories per gram, as opposed to carbs that have just 4 calories per gram.
 
This makes fats more than twice as caloric as carbohydrates.
 
That exact caloric value, combined with the more complex structure of fats, makes them unsuitable for high-intensity performance.
 
This is because high-intensity performance is optimized when you have an energy source that can be broken down RAPIDLY.
 
Quite logically, when we have a nutrient with a simple structure and 4 calories per gram (carbs) and a nutrient with a more complex structure and a higher caloric value, the winner is obvious.
 
Studies have shown that no matter the trends, carbohydrates remain the KING of high-intensity performance, due to the fact they are the only nutrient that can be broken down into energy rapidly enough, during high-intensity training bouts.
 
Can you build muscle and get stronger on zero carbs? Yes, but the rate of progress will likely be suboptimal.
 
What Carbs Should You Choose? 
When we look at carbs, there are two main types we can differentiate between:
 

1. Simple carbs
2. Complex carbs

 
Simple carbohydrates are called that way, due to their simple structure, which the body breaks down easily during digestion.
 
This means that simple carbs are quick energy for the body and this can be used in certain scenarios.
 
However, for the most part, this quick and easy digestion leads to sudden spikes and drops in your blood sugar levels, which can lead to what we refer to as a “sugar crash”.
 
Simple carbs are mainly found in refined sugar products, such as raw sugar, brown sugar, syrups, fruit juice concentrates, candy, doughnuts, etc.
 
On the other hand, we have complex carbs, which have a more complex structure and release energy gradually.
 
If your goal is to build muscle mass, complex carbs are what you should primarily focus on.
 
This type of carbohydrate will not lead to any blood sugar spikes and will grant sustainable energy, that is released gradually, as we already mentioned.
 
Complex carbs are mainly found in grains, legumes, and starchy vegetables.
 
Here’s a list of the best complex carbs you can use in your muscle-building nutrition plan:
 

1. Brown rice
2. Lentils
3. Oats
4. Kidney beans
5. Wholegrain bread
6. Wholegrain pasta

 
Conclusion 
If you are trying to build muscle mass, you should know that you can’t go without performing well in the gym.
 
And well, quite frankly, optimal athletic performance is a matter of providing the body sufficient energy.
 
Specifically for intense performance, the most potent energy source is muscle glycogen.
 
This implies that a suboptimal consumption of carbohydrates may actually hinder your workout performance, due to the low levels of muscle glycogen.

If you read part 1 of the muscle-building nutrition series, you now know that one of the most important things about nutrition during a building period is to eat in a caloric surplus.
 
This extra amount of energy will allow the body to optimally recover the musculature, thus improving gains.
 
Now, besides caloric value, however, food also gives the body essential nutrients.
 
In this second article of the muscle-building nutrition series, we will go over protein & fats and tell you more about why they’re important, how much, and what sources you should use.
 
Let’s get to it, shall we?
 
What Are Essential Macronutrients? 
When the topic at hand is sports nutrition, the word “essential” can only mean one thing.
 
Essential macronutrients are macronutrients that the body NEEDS but can’t produce on its own.
 
If there is a lack of those essential macronutrients, it is likely that you would experience suboptimal recovery, tiredness, quick exhaustion, and in severe, chronic depletions, you may experience dysfunctions of certain bodily systems.
 
And well, while this sounds bad, we live in a world where all the food you want is right at your fingertips, meaning that you can easily avoid those depletions.
 
All you have to do is to make the right food choices!
 
Protein - How Much & What Food Sources? 
The name of the word “Protein” is derived from the Greek word “Protos”, which means “First/Of prime importance”.
 
That is to say that protein is essential and there’s no wonder about that - You ARE protein…
 
Especially your muscles, they are made up of protein and they NEED protein to recover and grow.
 
Protein is made up of amino acids, which the body uses for all recovery and physiological maintenance.
 
There are 20 amino acids in total and 9 of those are essential (remember what essential means?)
 
The optimal daily protein intake forms at 0.8-1g of protein per lb. of body weight.
 
If you are an omnivore, it is recommended to derive most of your protein from quality animal products, as animal products contain all essential amino acids.
 
Oppositely, if you are plant-based, try mixing different types of grains and legumes, as plant products lack certain amino acids.
 
Fat - How Much & What Food Sources? 
After protein, you have dietary fats, which are the second essential macronutrient in your daily nutrition.
 
The dietary fats in your nutrition plan will do the following:
 

1. Help vitamin/nutrient absorption
2. Protection of vital organs
3. Body temperature regulation
4. Give energy

Even more importantly, dietary fat will ensure that your hormonal system functions properly.
 
Studies have shown that males who under-consume dietary fat, have LOWER testosterone levels, as opposed to males who get at least 20% of their daily energy from fats.
 
And guess what - Your testosterone levels massively impact muscle growth, recovery and mood.
 
The optimal daily fat intake forms at 0.35-0.45g per lb. of body weight.
 
Generally, most animal products contain sufficient amounts of fat, but if you need to add more fat sources, go for the following:
 

1. Olive oil
2. Avocados
3. Nuts
4. Seeds
5. Coconuts

 
 
Conclusion 
By taking care of all the essential macronutrients in your daily nutrition plan, you will ensure that the body has everything needed to recover and grow bigger and stronger.
 
Protein and fats are the two ESSENTIAL nutrients we get from food, which as you learned, regulate the majority of bodily processes.
 
And then, we have carbohydrates, which are not really essential but can be a powerful thing to use during a muscle-building period.
 
In the next part of this article series, we’ll explain to you EXACTLY why your carb intake is important for the goal of building muscle.
 
Stay tuned!