July 19, 2020

How Do I Become A Less Self-Conscious Runner? and More…

In today’s digest we bring you articles on How Do I Become A Less Self-Conscious Runner?, Get The Biceps Pump Of Your Life!, Eating to Increase Your Metabolism [Pt 2] and Tip: Natural? Lift Heavier.. Hope you enjoy them…

How Do I Become A Less Self-Conscious Runner?

It’s understandable for new runners to feel some level of uneasiness when they first begin running. Feeling self-conscious is natural when you start anything that is new.  “In the world of social media, it’s hard not to compare yourself to others who may have been running for years,” says Jessica Reyes, head coach of Sugar…

It’s understandable for new runners to feel some level of uneasiness when they first begin running. Feeling self-conscious is natural when you start anything that is new. 

“In the world of social media, it’s hard not to compare yourself to others who may have been running for years,” says Jessica Reyes, head coach of Sugar Runs Coaching. New runners may feel preemptively judged for the way they look while running, if they need to take walk breaks, or their pace. “I always reiterate to our athletes that everyone starts somewhere and no pace is too slow,” says Reyes. 

Here are four ways to help you drop the comparisons and build your self-confidence as a new runner.  

Listen to the Experts

“The way we think about and talk to ourselves is the biggest obstacle that many people face, not just in running but in all aspects of life,” says Reyes. Shifting the way you speak about yourself internally and externally takes time and practice.

Reyes will often recommend podcasts and readings to her self-conscious runners. Hearing the advice from a myriad of voices leaves a greater chance that you will come across advice phrased in a way that really resonates with you. Here are a few of her go-to motivating podcasts that you can queue up when negative self-talk starts creeping into your run:

  • The Running For Real Podcast, Episode 121, Justina Su’a: The Best Book You Are Going to Read is the One You Write Yourself
  • Ali on the Run Show, Episode 128, Ali & the Experts Week with Dr. Nicole Detling, Sports Psychologist
  • Increase Your Impact with Justin Su’a (Reyes recommends any of Su’a’s short episodes as a great way to start the day or mentally prepare for a run).

Put Together a Support Team

“I think the biggest thing is having people who support your journey,” says Reyes. A running coach, a running partner, or a running group are all great options for self-conscious runners. She especially recommends running groups for new runners. “It can be scary at first, but runners are such a friendly and welcoming bunch that it will be easy after that first time showing up.” 

This will give you a network of people to ask questions to and check in with. They can provide you moral support and help to build that confidence when you’re unable to muster it yourself. They are also there to celebrate your achievements and make the process of improving more enjoyable. 

If Possible, Run Outside

Treadmills are certainly an important training tool, but starting out your running journey at a crowded gym might not be the right move for everyone. “I always find the gym to be a little intimidating because people pause between exercises and stare around at others working out,” says Reyes. Instead, opt for running in a nearby park or drive to a trail (choose a flat one to start) where you can spend more of your time present and focused on your run.

If you do pass by other runners while outside, you can give them a quick wave or hello and be on your way. “Remember that other runners are not judging you,” she says. “Most runners love to see others out there enjoying the same sport they do and there is camaraderie in that.”

Get the Gear

While there is research to support the notion that technical gear can improve your running performance, that’s probably not top of mind when you’re first starting out. However, outfitting yourself with running apparel can give you the confidence boost to get you in the mood to run. “Go get fitted for running shoes at your local running store and pick up some running specific clothing and gear so you can already feel like a runner when you walk out the door,” says Reyes. 

But if you don’t feel like committing to specific athletic apparel just yet, running in what you have is just fine too. 

“Every runner was once new and likely thinking the same things you are,” Reyes adds as a final reminder for self-conscious runners. “Don’t spend too much time worrying. Eventually you will be the experienced runner encouraging all the new runners you see on your route.” 



How Do I Become A Less Self-Conscious Runner? was originally published at http://ow.ly/hxPU50ABDcS






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Get The Biceps Pump Of Your Life!

There is a weekly holiday that takes place in the lifting community. It may not be officially recognized, but it’s global—and it’s awesome. I’m talking about #FlexFriday. You know you’ve seen your friends hit a biceps shot with that hashtag, and you want to as well, right? Make sure you do this workout and get…

There is a weekly holiday that takes place in the lifting community. It may not be officially recognized, but it’s global—and it’s awesome. I’m talking about #FlexFriday. You know you’ve seen your friends hit a biceps shot with that hashtag, and you want to as well, right? Make sure you do this workout and get that awesome pump before taking your selfie, so you can represent the community correctly!

Biceps Pump Workout of Your Life!

EZ-Bar Curl

4 sets, 8-10 reps


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4

more exercises

Technique Keys

The rest between all the sets in this workout is 1 minute, but at the start of each rest period, you’re going to flex and squeeze the biceps for 10 seconds. This will remind you of what you’re training and really maximize the pump you’re seeking.



Yes, it will burn, but it will be so worth it. And no, I’m not asking for a full front double biceps pose in the mirror (unless that’s your thing). Just squeeze them and hold it.

EZ-Bar Curl

EZ-Bar Curl

You can use the EZ-bar or barbell, whichever you prefer, but the goal here is to make the biceps do the work with minimal involvement from anything else. Also, don’t think about the weight. You’re not training for power. This is about the pump, so focus on the contraction and the stretch of each rep.

Incline Dumbbell Curl

Incline Dumbbell Curl

Incline curls really help you focus on the biceps without much opportunity for cheating. Your first 2 sets are straight sets. That third set is important because it’s a dropset. Once you reach failure, which should be around 10 reps, drop down to the next pair of dumbbells and keep going until failure again.

Hammer Curl

Hammer Curl

Yes, the forearms will be involved here a bit, but that brachialis needs love too! The twist to this is that you’re going to perform negatives that last about 3 seconds each. You can perform these one arm at a time, alternating, or both arms at the same time if you prefer. Just make sure that you feel both arms working, and do not use momentum.

High Cable Curl

The cables will help you keep tension on the biceps at all times. Put a slight extra twist on the rep at the top to maximize whatever peak you have. You’ll probably want to speed through these, but please don’t. Taking your time will help prevent injury and make sure you finish strong.

If you have tourniquets or other bands to put on your upper arms, you can turn this final movement into a blood flow restriction exercise! Don’t put them on so tightly it cuts off complete circulation, but you should know they are on there. If you don’t have them, don’t worry about it this time—you’ll get a wicked pump either way—but definitely consider it down the road.



Get The Biceps Pump Of Your Life! was originally published at https://www.bodybuilding.com/content/get-the-biceps-pump-of-your-life.html?utm_source=facebook&utm_medium=Social_plus&utm_campaign=fb_articles&utm_content=fb_articles







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Eating to Increase Your Metabolism [Pt 2]

In part 1 I introduced the idea that leptin resistance is a key reason why people seem to have a problem with their metabolism. Increasing leptin is easy and can be accomplished in the short term with things like cheat days. Unfortunately it takes quite a bit longer to fix the problem of leptin resistance….

In part 1 I introduced the idea that leptin resistance is a key reason why people seem to have a problem with their metabolism.

Increasing leptin is easy and can be accomplished in the short term with things like cheat days. Unfortunately it takes quite a bit longer to fix the problem of leptin resistance.

I’m convinced that most overweight people are just a few consistent habits away from being slim.]

Stuck at Current Weight On a Low Calorie Diet?

Being unable to lose weight while eating 1,200-1,800 calories per day is a rough spot to be in.

Where do you go from there, especially if you are already exercising? This is a common problem for people who go into a diet and exercise program when they are leptin resistant, insulin resistant, and have a chronically slow metabolism.

Life Isn’t as Colorful With a Slow Metabolism

Here’s are some of the potential issues.

  • Lower testosterone levels / lower sex drive.
  • Slowed digestion causing problems like gas and bloating.
  • More likely to store body fat when eating in excess.
  • Lower body temperature.
  • Lower energy levels.
  • Moodiness and or depression.

Prepping the Body to be Able to Lose Fat Easily

My advice to anyone who gets stuck losing those final 10-15 pounds of fat before summer is to spend the next two months repairing your metabolism.

With a raging metabolism it is possible to create a strong calorie deficit while eating many more calories than you have in the past. Wouldn’t it be cool to drop body fat eating 2,500 calories per day instead of 1,500?

[“You’re coming in too low Cougar! You’re too low!” – Top Gun]

Measuring Your Metabolism With a $10 Tool

The way to test your metabolism is to measure your body temperature first thing upon waking in the morning. It supposedly is most accurate with an armpit thermometer.

  • Warm the thermometer in your hand for 30-60 seconds.
  • Stick the thermometer in your armpit for 30 seconds, then turn on.
  • Take a couple readings in each armpit.
  • The highest reading will be your basal temperature for the morning.

The ideal range is between 97.8 and 98.2 degrees when measuring temperature first thing upon waking.

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The 2 Month Gameplan to Get Your Metabolism Raging

  • Eat 3 Meals Per Day: I’m a big fan of intermittent fasting, but I recommend taking a break for 2-3 months. When you reintroduce it, it will work like gangbusters. Eat 3 meals per day. Eat as soon as you wake up, eat at lunch time, and eat at dinner time. If you are someone who is accustomed to eating small breakfasts and lunches, you should make those meals larger than normal.
  • Eat Plenty of Carbs With Every Meal: Eat yams, sweet potatoes, oatmeal, rice, corn, etc. This isn’t the time to follow a paleo diet. When your metabolism is boosted and your morning temperature is consistently in the ideal range, you can cut back on carbs at that point.
  • Eat Until You Are Full and Avoid Hunger: Let your body know that there will always be a constant supply of food, so it will eventually store less and less of this food as fat. Your body will burn at a faster rate (increased metabolism) to meet the increased calories coming in.
  • Limit Caffeine and Alcohol: Try to reduce coffee and alcohol intake for these 2 months. This will speed up the time it takes to get your metabolism burning more calories per day.
  • Lift Weights With Minimal Cardio: You want to minimize cortisol if your metabolism is below optimum levels. Ditch the cardio until your metabolism is back to a normal level.

“Won’t I Get Fat By Increasing Calories?”

You most likely will gain a bit of fat at first when increasing your intake of calories. You are taking a step back to make it easier to lose weight when you do finally reduce the calories a bit.

I’m not a fan of bodybuilder style “bulking and cutting”. I do like how their bulking period resets their metabolism, but believe the same positive benefits can happen without adding tons of excess fat.

 Chronic Low Calorie Diets Can Age People

The problem with staying lean by consuming 1,000-1,500 calories per day is that you simply lack nutrients to keep your body working properly. Problems occur like dry skin, thinning hair,  lack of sex drive, brain fog, cold hands and feet, etc.

Wouldn’t it be better to be able to maintain your ideal body weight at 2,500 calories instead of 1,500? With a healthy metabolism this is possible.

Eat Like Your Grandparents Did for the Next 2 Months

  • Protein, Carbs, and Fat with every meal.
  • 3 meals per day.
  • Limit omega 6 fat sources like vegetable oils and peanut butter.
  • Cook with coconut oil, butter, or olive oil.
  • Limit sugar and high fructose corn syrup.
  • Eat plenty of fruits and vegetables.

[Omega 6 rich vegetable oils are a food you are going to want to limit as much as possible. I’m trying to ween myself off of chips and fries, since they are cooked in vegetable oil.]

2 Foods to Avoid To Correct a Damaged Metabolism

The main two foods to avoid during these two months are vegetable oils and high fructose corn syrup. You also want to limit foods containing these ingredients.

The problem with both of these foods is that contribute to inflammation which contributes to leptin resistance, insulin resistance, etc. Olive oil, butter, or coconut oil are your best choices for cooking.

For Those Who Want a More Detailed Explanation

Matt Stone is the go-to-guy when it comes to increasing your metabolism through diet. His 170 page $19.95 ebook, 180 Degree Metabolism, explains all of this in much greater detail than I can in a blog post. That being said, the game plan I outlined above will work well.

Note: In part 3, I will cover how to ease you way into a calorie deficit to lose fat without messing up your metabolism. I still believe in short term low calorie diets to lose the last 5-10 pounds, but nothing over 1-2 months long.

Click Here for Part 3…



Eating to Increase Your Metabolism [Pt 2] was originally published at https://fitnessblackbook.com/eating-to-increase-your-metabolism-pt-2/







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Tip: Natural? Lift Heavier.

Protein Synthesis: Juicers vs. Naturals Steroid-using lifters can gain a lot of muscle from doing plenty of work with lighter reps – things like high-rep work, drop sets, etc. That’s because they don’t need to trigger protein synthesis with the workout itself. Building muscle is all about protein synthesis. The higher the rate of protein…

Protein Synthesis: Juicers vs. Naturals

Steroid-using lifters can gain a lot of muscle from doing plenty of work with lighter reps – things like high-rep work, drop sets, etc. That’s because they don’t need to trigger protein synthesis with the workout itself. Building muscle is all about protein synthesis. The higher the rate of protein synthesis and the longer the rate of protein synthesis, the more muscle is produced.

Drug users have an enhanced level of protein synthesis 24/7. But a natural lifter’s normal state is homeostasis: protein synthesis and protein breakdown are pretty much equal. He needs to stimulate protein synthesis with the workout itself.

When an enhanced bodybuilder does very high rep-work, he’ll drive more blood into the muscles, and if that blood is loaded with amino acids, they’re then supplying their muscles (that already have an enhanced level of protein synthesis) with the nutrients needed to take advantage of their high rate of protein synthesis.

As such, steroid users don’t need fairly heavy work as much as natural lifters do. In fact, since many steroids tend to make the muscles proportionally stronger than the tendons themselves, focusing too much on heavy lifting might lead to devastating injuries.

So Never Do High-Rep Sets?

I’m not saying that light pump training doesn’t work for natural lifters. Hypertrophy can be stimulated with light weights if you go to failure.

The problem is what happens in the body when very high reps are combined with light weights. Sure, you’ll eventually get maximum muscle-fiber recruitment as you build fatigue during the set, however, if it takes you 15 or 20 reps to “get there” instead of 6 to 8, then you’re spending twice as much glycogen to achieve the same effect.

Remember, the more energy (glycogen) you need to mobilize, the more cortisol release you’ll get! That’s why super-high rep work is not ideal for natural lifters, especially if you do a lot of sets.

Generally speaking, most sets should be in the neighborhood of 8 to 10 reps, with higher-rep sets reserved for warm-up or preparation sets. However, if a natural guy is going to do lighter pump work, he should make sure to consume a carb/protein blend pre-workout and during the workout. (Plazma™ is the top choice here.) This makes glucose readily available for fuel so he won’t need to mobilize as much stored glycogen and he won’t release excess cortisol.

Related: 
3 Reasons You Can’t Train Like a Juicer

Related: 
A Complete Training Plan for Natural Lifters



Tip: Natural? Lift Heavier. was originally published at https://www.t-nation.com/training/tip-natural-lift-heavier?utm_source=facebook&utm_medium=social&utm_campaign=article5103