Mental Muscle: September 2017

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What’s up everybody?

This post will kick off a new segment of my blog: at the end of every month I will send out links to all the interesting podcasts, books, documentaries, articles, music, movies, and performances that I checked out throughout the previous 4 weeks and that inspired me in some way, shape or form.

I’ve been doing this for my clients via email the last few months, and I thought that it would be cool to share this stuff with all of you as well.

One of the characteristics that I feel distinguishes me from others in the health and fitness industry is that I have a very broad definition of “wellness.”

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Muscle Soreness Vs. Muscle Fatigue

It was the summer of 1996.

Jay-Z’s first album, Reasonable Doubt, had just been released, Michael Jordan had just won his fourth NBA championship, and Bill Clinton still knew the definition of the word “is.”

Image result for Eden Roc MiamiI was ten years old and my family headed to Miami Beach’s Eden Roc resort for one of my father’s biennial conferences for the Cuban American Medical Association.

For him this meant 3 days of lectures, meetings and glitzy dinners; for my sister and I this meant 3 days of unadulterated “fun in the sun.”

We’d get up early and hit the buffet around 8 or 9 am, then spend the rest of the day at the beach and the pool,  playing games and horsing around with the many friends we had made with the other doctors’ kids.

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The Best Exercises For Each Body Part

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I recently discussed The Law of Diminishing Returns in regard to training in an Instagram post about a week ago.

Basically, this economic principle refers to the point in which the benefit gained from something ceases to outweigh the investment (time, energy, money, etc.) required to accrue that benefit.

If you are new to training, it doesn’t take much to get results: just lift 2-3 days per week and focus on 3-4 exercises per session, consisting of full body, compound movements.

A simple workout of 2-3 sets of squats, dumbbell press, and rows can elicit some pretty impressive results if executed correctly and fused with proper eating habits.

Now, once you are passed that beginner – intermediate level and focused on taking your training and muscle-building to the next level, you’re going to have to get a little more intricate with how you design your workouts.

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The Perfect Workout

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Most people have absolutely no clue whatsoever about how they should go about designing their training sessions.

They walk into the gym and immediately head over to the free weights or machines – without warming up – and dive in, head first, into an incredibly inefficient training session; and, in most cases I observe, a workout that usually does more harm to their bodies than good.

This is because not only are they performing exercises incorrectly, with bad form and/or in the wrong sequences, but they are also just focusing on one aspect of a training session: lifting.

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King T.U.T

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Time Under Tension. 

What is it?

Time Under Tension is the amount of time a muscle is under strain during a set of weight bearing exercise.

Simple enough.

Why is this important?

This is important because the duration of stimulus and tension on a muscle are key factors for growth and strength.

Longer bouts of strain lead to more muscle breakdown during a workout.

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Optimal Meal Frequency

Rule-2Almost a year ago, I wrote a post titled “The Top 5 Nutritional Myths.”

If you haven’t read it yet, it’s a doozy.

If you know me or have been reading this blog for quite some time, you’d know that one of the things I most hate about the fitness industry is the perpetual amount of misinformation that continues to circulate, no matter how many times proven incorrect.

One of the biggest myths out there is that in order to burn more body fat, we should all eat 6 small(er) meals per day, as opposed to 3 big(ger) ones.

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You’re Doing It Wrong

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We are officially one whole month into the New Year!

You know what that means.

It’s just about time for the majority of people who started the year off with the resolution to lose weight and get “healthy” to give up and try again next year.

I can already see it happening at my gym.

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Attention Deficit Training

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“Jack of all trades, master of none.”

Unfortunately, in this day and age of the internet and information overload, this phrase is beginning to apply to more and more people – especially when it comes to training.

Everyone wants to have and do it all.

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I Like Big Butts

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Let’s face it, butts are “in.”

From music videos, to movies, to IG models, to basically anything ending in ‘dashian – rear ends have infiltrated the culture and become the new symbol of sexy for women everywhere.

The appeal of the flat booty of the eighties and nineties has slowly drifted away (Thank you, Black Jesus), and folks are making room for a little more “junk in their trunk.” 

It’s no longer just for those “rap guys’ girlfriends,” either.

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The “High Reps For Fat Loss” Myth

I overheard a couple of guys talking the other day while they were working out.

One asked the other, “How many reps should I do?”

The other replied, “It depends on whether or not you want to build muscle or burn fat.”

It was at this point that my eyes began to roll, but I continued to listen to his “expert” advice.

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