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<p><br></p><p>In the pursuit of our fitness goals, it's easy to focus solely on physical factors like strength, technique, and endurance. However, we often overlook a critical component that can significantly impact our training performance: <strong>mental bandwidth</strong>. Mental bandwidth refers to our cognitive capacity and mental resources available for processing information, making decisions, and performing tasks. </p><p>Stressful home lives can significantly affect mental bandwidth. Parents dealing with demanding responsibilities, challenging family situations, financial pressures, or personal issues may find their mental resources stretched thin. The cumulative effect of stressors can limit their ability to cope, leading to reduced mental bandwidth for self-care activities, including fitness.</p><p>When it comes to training performance and physical development, low mental bandwidth can significantly hinder your progress and lead to frustration. In this article, we'll explore effective strategies to overcome the challenges posed by low mental bandwidth and optimize your training experience.</p><h2>&nbsp;Impaired Focus and Concentration:</h2><p><br>When mental bandwidth is limited, it becomes challenging to maintain focus and concentration during training sessions. Distractions, stress, and fatigue can diminish your ability to pay attention to proper form, technique, and cues from your body. This can lead to suboptimal performance, decreased effectiveness of exercises, and an increased risk of injury.</p><p>Solution: Prioritize creating a distraction-free environment for your workouts. Minimize external interruptions, such as turning off your phone notifications or finding a quiet training space. Incorporate mindfulness techniques or visualization exercises to improve focus and bring your attention to each movement.</p><h2>Reduced Mind-Muscle Connection:</h2><p><br>Developing a strong mind-muscle connection is crucial for maximizing the benefits of strength training. It involves consciously engaging and activating the targeted muscles during exercises. With low mental bandwidth, it becomes harder to establish and maintain this connection, resulting in less efficient muscle recruitment and potentially slower progress.</p><p>Solution: Slow down your training pace and practice mindful movement. Pay close attention to the targeted muscles and visualize them working throughout each repetition. Use lighter weights or resistance bands to enhance the mind-muscle connection before progressing to heavier loads.</p><h2>Lack of Motivation and Discipline:</h2><p><br>Training consistently requires motivation and discipline. However, when mental bandwidth is depleted, it becomes more challenging to sustain the drive and dedication needed for regular workouts. Demands from work, family, and other life stressors can drain your mental resources, making it tempting to skip training sessions or settle for less intensity.</p><p>Solution: Set realistic goals and establish a structured training routine. Break down your goals into smaller, achievable milestones to maintain motivation. Seek support from a training partner, coach, or fitness community to stay accountable and inspired. Practice self-care and stress management techniques, such as meditation or journaling, to replenish mental energy.</p><h2>&nbsp;Impaired Decision-Making and Planning:</h2><p><br>Effective strength training requires making informed decisions regarding exercise selection, workout structure, and progression. With low mental bandwidth, decision-making becomes compromised, leading to confusion, suboptimal programming, and a lack of clarity in your training direction.</p><p>Solution: Simplify your training approach. Focus on fundamental exercises that provide the most bang for your buck. Follow established training programs or seek guidance from a qualified fitness professional to minimize decision fatigue. Prioritize quality over quantity and aim for consistency rather than complexity.</p><h2>Neglected Stress Management:</h2><p><br>Stress and mental bandwidth are closely intertwined. High levels of stress can deplete mental resources, leaving you mentally fatigued and less able to cope with training demands. Neglecting stress management can hinder your progress and negatively impact your overall well-being.</p><p>Solution: Incorporate stress management techniques into your routine. Regular exercise itself is a powerful stress reliever, but consider supplementing it with other practices like meditation, deep breathing exercises, or engaging in hobbies that bring you joy. Prioritize self-care and ensure you have sufficient time for rest and recovery.</p><p><br>Low mental bandwidth can have a profound impact on your training performance. Recognizing the importance of mental resources and implementing strategies to overcome the challenges it presents is crucial for optimising your training journey. By creating a supportive training environment, enhancing focus and concentration, nurturing motivation and discipline, making informed decisions, and managing stress effectively, you can transcend the limitations of low mental bandwidth and unlock your true potential in achieving your fitness goals.</p><h2><strong>JOIN THE STRONGDAD 14 DAY CHALLENGE</strong></h2><figure id="figure-mdt301jhfnlk8uzmwj"><img id="mdt301jhfnlk8uzmwj" src="https://durable.sfo3.cdn.digitaloceanspaces.com/blocks/37NPDL6BT9skP2VAIkHKhprghQabldWqE7KSP0UoRO3ZBnzsibdkfHkSos6A6ZPa.jpg" alt="" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: 0% 0%;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-positionx="0%" data-positiony="0%" data-mce-src="https://durable.sfo3.cdn.digitaloceanspaces.com/blocks/37NPDL6BT9skP2VAIkHKhprghQabldWqE7KSP0UoRO3ZBnzsibdkfHkSos6A6ZPa.jpg" data-mce-style="aspect-ratio: 16/9; object-position: 0% 0%;"></figure><p>As a dad of a child with special needs, you may struggle to find time for yourself, experience mental and emotional fatigue, and feel overwhelmed with your responsibilities.</p><p>But you deserve to prioritise your well-being and reclaim your strength. You deserve a program that understands your unique challenges and supports your journey.</p><p>Introducing my 14-Day Launchpad Program! exclusively designed for dads like you. This transformative program combines personalised coaching, practical training, simplified nutrition, and mindset strategies to empower you to become a stronger, healthier, and more confident dad.</p><p>Take the first step towards a better you. Join the 14-Day Launchpad Program today and unlock your potential. Start your transformation and experience the support of a community that understands your journey. Invest in yourself and become the best version of yourself for your child. <a data-mce-href="https://www.sustainablestrength.co.uk/launchprog" href="https://www.sustainablestrength.co.uk/launchprog" target="_blank" rel="noopener">Sign up now!</a></p>

Overcoming the Challenges of Low Mental Bandwidth

<p><br></p><figure id="figure-3zm4eh3b1lk17ry9r"><img id="3zm4eh3b1lk17ry9r" src="https://durable.sfo3.cdn.digitaloceanspaces.com/blocks/1eQlUHYPRtDw2sWs2WwGcjnWmuEXHSkEvIBJHuRBhWxcRV3ci0HHr6bjhUaYIf6Y.jpg" alt="" class="object-cover bg-gray-100 " style="aspect-ratio: 1/1; object-position: center 30%;" data-corners="no-rounded" data-aspect="1:1" data-caption="" data-positionx="undefined" data-positiony="30%" data-mce-src="https://durable.sfo3.cdn.digitaloceanspaces.com/blocks/1eQlUHYPRtDw2sWs2WwGcjnWmuEXHSkEvIBJHuRBhWxcRV3ci0HHr6bjhUaYIf6Y.jpg" data-mce-style="aspect-ratio: 1/1; object-position: center 30%;"></figure><p>Let me start this blog post by confessing that I have firsthand experience as a "professional cage fighter," also known as an MMA fighter contracted to a promotion. With that said, I've always held some strong opinions on the subject, so brace yourself for a bit of a rant.</p><h3>1. The Scary and Dangerous Appeal:</h3><p><br>Whether we like to admit it or not, cage fighting is undeniably the most terrifying and dangerous form of official combat. It draws people in, igniting a morbid curiosity that makes us wonder if we could do it too. However, the harsh reality is that cage fighting is incredibly challenging and demands years of hard work and dedication to excel in.</p><h3>2. The Intrigue of Testing Ourselves:</h3><p><br>There's something intriguing about the idea of pushing our physical and mental limits. It's the reason even the most powerful individuals in the world sometimes feel the need to strip to the waist and step into the cage. Yet, I find it somewhat pathetic. True strength and courage come in various forms, and we don't need to engage in physical combat to prove our worth.</p><figure id="figure-3pk9dmzqslk17vuw6"><img id="3pk9dmzqslk17vuw6" src="https://durable.sfo3.cdn.digitaloceanspaces.com/blocks/124IrgMiGyRaM6UIpF5yfu7WesYIGrTcJUuLsnXgwUjQPDSxiPgHYuQeTsbrQPTa.jpg" alt="" class="object-cover bg-gray-100 " style="aspect-ratio: 1/1; object-position: center center;" data-corners="no-rounded" data-aspect="1:1" data-caption="" data-positionx="undefined" data-positiony="undefined" data-mce-src="https://durable.sfo3.cdn.digitaloceanspaces.com/blocks/124IrgMiGyRaM6UIpF5yfu7WesYIGrTcJUuLsnXgwUjQPDSxiPgHYuQeTsbrQPTa.jpg" data-mce-style="aspect-ratio: 1/1; object-position: center center;"></figure><h3>3. The Misrepresentation of Fitness Competitions:</h3><p><br>Take a look at how fitness is marketed nowadays. We see words like "Throwdown," "Vs," and "X" used to promote events that are essentially fitness competitions. Now, don't get me wrong, I have nothing against fitness competitions, but let's not pretend they're the same as fighting. They may share certain aspects, but true combat is on a different level altogether.</p><h3>4. The Difficulty and Unique Qualities:</h3><p><br>Cage fighting is not something everyone can do. It requires a very specific and intriguing individual to truly make a successful career out of it. It's not just about physical prowess; mental fortitude, discipline, and the ability to think strategically under intense pressure are equally important. It's a path that only a select few can navigate.</p><h3><strong>5. Fighting vs. Other Combat Forms:</strong></h3><p><br>It's important to recognize that disciplines like Brazilian Jiu-Jitsu (BJJ) and grappling, while valuable in their own right, are not fighting. Even MMA itself could be argued as not purely fighting, but it comes closest to capturing the essence of it. Fighting is a raw, primal expression of combat, where skill, strength, and resilience are put to the ultimate test.</p><p>In conclusion, don't ever feel the need to prove yourself as tough or hard by engaging in cage fighting or any other form of physical combat. True strength and resilience can be cultivated through integrity and empathy. Remember, a gentleman may walk but never run, embodying strength of character and restraint rather than relying on physical aggression.</p><p>So, before you get caught up in the allure of cage fighting, take a moment to appreciate the many other ways in which you can grow and challenge yourself. Let's strive for personal growth and fulfillment without subjecting ourselves to unnecessary physical risk.</p><p>- 'THE BADNESSS' BRETT SIZELAND</p>

Why Everyone Wants to Be a Cage Fighter: A Personal Perspective

<p>Have you ever found yourself caught in the struggle to strike a balance between your work-life responsibilities and your desire to prioritise your fitness training? Trust me, you're not alone. For years, I chased the elusive concept of balance, hoping to find the perfect equilibrium where I could excel in both my professional life and my fitness journey, as well as being always pesent for the family.</p><figure id="figure-xew8oo15kljyjni7m"><img id="xew8oo15kljyjni7m"  alt="" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: undefined undefined;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-positionX="undefined" data-positionY="undefined"/></figure><p>However, I soon discovered that the idea of balance can sometimes be a myth, causing feelings of guilt and self-doubt. In this blog, I want to share my experiences and insights, hoping to offer you solace and a fresh perspective on navigating the delicate balance between work and training and well, life.</p><h3>The Guilt and Selfishness Trap:</h3><p>Many of us experience a deep sense of guilt when we carve out time for our training. We might feel selfish for prioritising our physical health and well-being over other responsibilities and commitments. It's easy to fall into the trap of believing that every minute spent in the gym or on the road is a minute stolen from our loved ones, our careers, or our personal development. But here's the truth: taking care of yourself is not selfish; it's necessary.</p><figure id="figure-f0z7honfes4ljyjr0jx"><img id="f0z7honfes4ljyjr0jx" alt="" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3>Nurturing Your Success Ecosystem:</h3><p>Instead of striving for a perfect work-life-training balance, I found it helpful to focus on nurturing what I call my "success ecosystem." Imagine your life as a delicate web, with different strands representing your family, work, friends, health, and personal goals. Each strand needs attention and care to thrive, and when they are interwoven harmoniously, they create a sustainable foundation for success.</p><h3>Understanding the Phases of Life:</h3><p>It's crucial to recognize that balance is not always possible or realistic, especially during certain phases of life. There will be moments when your work demands your undivided attention, or family responsibilities take center stage. It's important to remember that these imbalances are temporary and do not define your long-term journey. Embrace the ebb and flow of life, knowing that you can always recalibrate when the time is right.</p><figure id="figure-cumwdi7obgljyjjfxj"><img id="cumwdi7obgljyjjfxj" alt="" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: undefined undefined;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-mce-style="aspect-ratio: 16/9; object-position: undefined undefined;"></figure><h3>The Time vs. Priorities Fallacy:</h3><p>In our quest for balance, we often come across fitness gurus, personal trainers, and social media influencers who assert that "everyone has time." While it may be true that everyone has time, it is essential to understand that we all have different priorities. <strong>We cannot compare ourselves to others or allow ourselves to be influenced by the expectations and assumptions of those around us</strong>. What matters is finding what works best for us individually and aligning our actions with our personal values and goals.</p><blockquote><p><em><strong>"We cannot compare ourselves to others or allow ourselves to be influenced by the expectations and assumptions of those around us"</strong></em></p></blockquote><h3>Embracing Your Journey:</h3><p>Rather than striving for an unattainable balance, I encourage you to embrace the imperfect nature of life and your own unique journey. Focus on creating a flexible routine that allows you to adapt to changing circumstances while staying committed to your training. Set realistic goals that align with your current phase of life, and don't be too hard on yourself when unexpected challenges arise.</p><h3>Conclusion:</h3><p>The pursuit of work-life-training balance can be overwhelming, leading to guilt, self-doubt, and frustration. However, by shifting our mindset and embracing the concept of nurturing our success ecosystem, we can find a more sustainable approach to juggling our responsibilities. Remember, it's not about achieving perfect balance, but rather finding harmony amidst the chaos. Trust yourself, listen to your inner voice, and prioritize your well-being, knowing that by taking care of yourself, you're better equipped to show up for your loved ones and succeed in all aspects of life.</p><figure id="figure-s3oz62oxqgljyjepqq"><img id="s3oz62oxqgljyjepqq" alt="" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><p><strong>Join the 14-Day StrongDad Launchpad Program today and start your journey towards reclaiming your health, happiness, and strength! </strong></p><p>Discover how to overcome exhaustion and overwhelm while balancing the demands of raising a child with special needs. With the StrongDad Method, you'll learn effective strategies to prioritise your well-being without sacrificing valuable family time or struggling with inconsistent routines. </p><p>Don't wait any longer—take the first step towards becoming a stronger, happier dad today! Sign up now and unlock your potential for a healthier, more fulfilling life. <a data-mce-href="https://brettsizeland.com/launchpad" href="https://brettsizeland.com/launchpad">LINK HERE</a></p>

Embracing the Work-Life and Training Balancing Act: Nurturing Your Success Ecosystem

<p><br></p><p>Being a parent of a child with additional needs can be both rewarding and challenging. Amidst the responsibilities and demands, it's essential for us parents to take care of our own well-being, including our fitness. However, finding the right training program can be overwhelming.</p><h3>First Steps: Understanding a Program of Training and its Outcomes:</h3><p><br>Before diving into any training regimen, it's important to understand <strong><em>what a program of training is and what outcomes it aims to achieve</em></strong>. A training program is a structured approach designed to improve specific aspects of physical fitness, such as strength, endurance, flexibility, or overall health. By understanding the desired outcomes, you can align your goals and expectations accordingly.</p><figure id="figure-9gm598gg0gljyiljje"><img id="9gm598gg0gljyiljje" alt="" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3>Understanding the Fundamentals of Program Design:</h3><p><br>To choose the right training program, it's crucial to grasp the fundamentals of program design. The following elements should be considered:</p><p><strong>1. Assess:</strong> Begin by assessing your current fitness level, strengths, weaknesses, and any limitations or considerations due to your circumstances. Is the program do-able? Following a world class athletes program might be a nice idea, but are you capable of that level of work?</p><p><strong>2. Priority:</strong> Determine the areas of fitness that are most important to you and align them with your goals. Commit to a program that <strong><em>aims</em></strong> to get you the result you want. If the program has no clear objective - avoid it.&nbsp;</p><p><strong>3. Plan:</strong> Create a well-structured plan that takes into account your available time, resources, and any additional needs you may have as a parent. See how you can structure or adapt any routines to your circumstances.&nbsp;</p><p><strong>4. Periodise</strong>: Break down your training into phases, allowing for proper progression and recovery. Consider the demands of your parenting responsibilities and adapt your program accordingly.</p><p><strong>5. Volume:</strong> Determine the appropriate amount of training volume (sets, reps, duration) that suits your schedule and capabilities. This is determined by training time available, If you only have 20 minutes per day to dedicate to your training and a program requires 10 sets per exercise, it's important to acknowledge that the program may not be suitable for your time constraints.</p><p><strong>6. Intensity:</strong> Adjust the intensity of your workouts according to your fitness level, taking care to avoid excessive strain or injury. Make sure the program is challenging but sustainable. Be brutally honest with yourself when deciding on a intensity level.</p><figure id="figure-zzvouk9u6uljyimjap"><img id="zzvouk9u6uljyimjap" alt="" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center 35%;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="35%" data-mce-style="aspect-ratio: 16/9; object-position: center 35%;"></figure><h3>Relating to Your Circumstances:</h3><p><br>When selecting a training program, it's crucial to consider how it relates to your unique circumstances as a parent of a child with additional needs. Factors such as time constraints, flexibility in training schedules, adaptability to unexpected situations, and the need for support or assistance should all be taken into account. Look for programs that offer flexibility and can be adjusted to fit your lifestyle.</p><h3>Always Do a Pre Mortem:</h3><p><br>Before committing to a training program, conduct a pre mortem analysis. Imagine yourself having completed the program and consider the potential challenges, obstacles, or shortcomings you might encounter. This exercise will help you anticipate and address any potential issues in advance, setting you up for success.</p><h3>Sustainable Wins Over Everything:</h3><p><br>Lastly, remember that sustainable wins over everything. It's important to choose a training program that you can realistically stick to in the long run. Consistency and adherence are key to achieving and maintaining fitness goals. Prioritise programs that are enjoyable, manageable, and fit seamlessly into your lifestyle, ensuring you can maintain your progress over time.</p><figure id="figure-pguxotv1ailjyin9wz"><img id="pguxotv1ailjyin9wz"  alt="" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-positionX="undefined" data-positionY="undefined"/></figure><h3>Conclusion:</h3><p><br>Deciding on the right training program as a parent of a child with additional needs can be a challenging task. By understanding the fundamentals of program design, considering your unique circumstances, conducting a pre mortem analysis, and prioritizing sustainability, you can find a training program that fits your needs and helps you achieve your fitness goals. Remember, taking care of your own well-being is essential to being the best parent you can be.</p>

Finding the Right Training Program for Parents of Children with Additional Needs

<p><br></p><h3>This isnt a topic about drugs...</h3><p>As parents, our lives are often a whirlwind of responsibilities and obligations. Between juggling work, household chores, and the never-ending tasks that come with raising children, finding time for ourselves can feel like an impossible feat. Amidst this chaos, it's easy for our fitness and well-being to take a backseat. However, what if there was a training method that could fit seamlessly into our busy schedules and still yield significant benefits? Enter micro dosing - a time-saving approach to strength training that holds immense promise for busy parents.</p><figure id="figure-j9lxbd9i3mljov4fwl"><img id="j9lxbd9i3mljov4fwl" src="https://durable.sfo3.cdn.digitaloceanspaces.com/covers/1cc9RtwgCOciisKE1JQrlXoEimDsMpgoJaLROG6LzvrMOmsgcHGnJedJFYMuBpul.jpg" alt="" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center 35%;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="35%" data-mce-src="https://durable.sfo3.cdn.digitaloceanspaces.com/covers/1cc9RtwgCOciisKE1JQrlXoEimDsMpgoJaLROG6LzvrMOmsgcHGnJedJFYMuBpul.jpg" data-mce-style="aspect-ratio: 16/9; object-position: center 35%;"></figure><p>The concept of micro dosing has gained traction as a viable solution for individuals with limited time or those looking for a sustainable training approach. By breaking away from traditional methods that demand long hours at the gym, micro dosing presents an alternative path to maintaining strength, improving physical fitness, and achieving personal goals - all without sacrificing precious time that could be spent with our loved ones.</p><h3>Micro dosing</h3><p>The essence of micro dosing lies in its emphasis on <strong>frequent, shorter training sessions with submaximal weights or intensities. Rather than spending hours on end striving for maximum effort, this method focuses on consistency, efficiency, and recovery.</strong> By performing multiple mini-workouts throughout the week, parents can make incremental progress without feeling overwhelmed or compromising their daily routines.</p><figure id="figure-tf2xw91eodljov5ekg"><img id="tf2xw91eodljov5ekg" src="https://durable.sfo3.cdn.digitaloceanspaces.com/covers/18Bi7wH956p6W8YnFv4KQAlqIuQeUF6xo3eWzJBmYIzPksIoEzC6I8vFi9037t4N.png" alt="" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-mce-src="https://durable.sfo3.cdn.digitaloceanspaces.com/covers/18Bi7wH956p6W8YnFv4KQAlqIuQeUF6xo3eWzJBmYIzPksIoEzC6I8vFi9037t4N.png" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><p>Micro dosing allows busy parents to weave exercise seamlessly into their lives, leveraging small pockets of time to squeeze in a quick workout. It can be as simple as dedicating 15 minutes during nap time or engaging in brief exercise breaks while the little ones are occupied with their own activities.</p><p>Moreover, micro dosing offers an appealing solution for parents who may be new to strength training or struggle with finding motivation. The lower intensity and lighter weights associated with this method provide a gentler entry point, allowing individuals to focus on mastering proper form and technique without feeling overwhelmed by heavy loads. It fosters a gradual progression that minimizes the risk of burnout, encourages consistency, and builds a solid foundation for long-term fitness success.</p><h3><span class="">The benefits of micro dosing strength training:</span></h3><ul class="list-disc list-outside"><li><span class="">Time efficiency: Micro dosing strength training is a time-efficient way to get a full-body workout.</span></li><li><span class="">Convenience: Frequent training sessions of very short duration can be easily incorporated into a busy schedule.</span></li><li><span class="">Improved strength: Micro dosing strength training can improve strength, particularly when using a relatively low number of weekly sets.</span></li><li><span class="">Improved muscle size: Micro dosing strength training can improve muscle size, particularly when using a relatively low number of weekly sets.</span></li></ul><figure id="figure-4nn2jmxpfljov9z64"><img id="4nn2jmxpfljov9z64" src="https://durable.sfo3.cdn.digitaloceanspaces.com/blocks/896AKqXxR6K6Ruzp0StpKJzGEOxqjh0PFLLE7YWOHJ4EHoggQ4A2dGi7ZSvqeCk0.jpg" alt="" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-mce-src="https://durable.sfo3.cdn.digitaloceanspaces.com/blocks/896AKqXxR6K6Ruzp0StpKJzGEOxqjh0PFLLE7YWOHJ4EHoggQ4A2dGi7ZSvqeCk0.jpg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3><span class="">Does it work?&nbsp;</span></h3><p><span class="">Yes, actually. Compared to your 'usual' sessions, as long as the TOTAL WEEKLY VOLUME (the amount of work done through the week) is the same it has pretty much the same outcomes. Conclusion - You dont need to do ALL your work in the '3 sessions per week' format.&nbsp;</span></p><h3><span class="">My experience with micro dosing&nbsp;</span></h3><p><span class="">In my personal experience, micro dosing strength training has been a game-changer, especially when time is limited. Having a gym at home has made it incredibly convenient to fit in quick workouts throughout the day, But if you dont have that option then maybe a gym close to work or even a kettlebell might be a good option. </span></p><p><span class="">What I appreciate most about micro dosing is that it helps me <strong>overcome the "all or nothing mentality."</strong> Instead of feeling discouraged when I can't dedicate a full hour to the gym, I can still achieve a sense of accomplishment with shorter, focused sessions. Mentally, it keeps the flywheel spinning, allowing me to stay consistent and motivated. </span></p><p><span class="">I've also experimented with micro dosing at different intervals throughout the day, such as once in the morning and once at night, effectively breaking up sedentary periods. </span></p><p><span class="">To maximise efficiency, I use techniques like supersets, drop sets, and rest-pause methods during these to add variety and intensity to my workouts. Overall, micro dosing has transformed my approach to strength training, helping me stay active, energised, and committed, even in the face of a busy family and work life.</span></p><figure id="figure-n72dcyeyqljovasfa"><img id="n72dcyeyqljovasfa" src="https://durable.sfo3.cdn.digitaloceanspaces.com/blocks/2bEUk3hTQy6Mlr5jFVS51xBKfb8GWUqiZdRkPm7M4m2HdCAET72lWsKAaKbwM8l1.jpg" alt="" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-positionX="undefined" data-positionY="undefined"/></figure><h3><span class="">Never enough time?</span></h3><p>Micro dosing training sessions offer a potential solution for busy parents struggling to find time for exercise. While it may not be suitable for everyone, micro dosing can be incorporated as part of a broader training program. </p><p>It serves as an excellent option for those who are pressed for time, lacking motivation, or just starting their fitness journey. AI-generated plans or assistance from coaches like me can be helpful in creating effective micro dosing routines. Having equipment readily available, such as a home gym or a set of kettlebells, can enhance the experience. </p><p>Personally, I use micro dosing sparingly, primarily when I'm running late from work or facing time constraints. The key benefit is that it keeps the mental flywheel spinning, helping to overcome inertia and maintain consistency in the face of a busy schedule.</p><p>Next time you think there isnt time - opt for a micro dose.&nbsp;</p><p><br></p>

Micro Dosing Strength: Your New Secret Weapon

<p>When it comes to achieving peak conditioning and overall fitness, it's essential to explore various training methods to find what works best for you. Among the many options available, hill sprints stand out as a game-changer, offering unique benefits that can revolutionise your conditioning. </p><p>In this post, we'll uncover why hill sprints are the missing link in your conditioning arsenal, especially for older individuals (like me!) with existing injuries. We'll delve into their exceptional fat-burning capabilities, cost-effectiveness, and simplicity. Additionally, I'll provide tips on replicating hill sprints in a gym setting and an example 8-week program to help you get started.</p><figure id="figure-0ge6d0wc7iljlyz1ju"><iframe id="0ge6d0wc7iljlyz1ju" src="https://www.youtube.com/embed/iQFCOPQUhdI" class="w-full bg-gray-100 " style="aspect-ratio: 16/9;" allowfullscreen="" data-url="https://youtu.be/iQFCOPQUhdI" data-corners="no-rounded" data-mce-src="https://www.youtube.com/embed/iQFCOPQUhdI" data-mce-style="aspect-ratio: 16/9;"></iframe></figure><h3>&nbsp;Ideal for Older Individuals with Injuries:</h3><p><br>For older guys or those dealing with injuries, high-impact exercises can be intimidating and potentially harmful. Hill sprints, on the other hand, offer a low-impact alternative that places less stress on joints while still providing an intense workout. The incline of the hill reduces the impact on your knees and ankles, making it an excellent choice for those looking to build strength and conditioning without exacerbating existing injuries.</p><h3>Unmatched Fat-Burning Potential:</h3><p><br>If burning fat is a primary goal, few exercises can rival the effectiveness of hill sprints. The intensity and resistance provided by the incline engage multiple muscle groups, boosting your metabolism and increasing the afterburn effect. Hill sprints create an oxygen debt in your body, leading to increased calorie burn post-workout, even when you're resting. Incorporating hill sprints into your routine can accelerate fat loss and help you achieve your body composition goals.</p><figure id="figure-nvx6epygnljlz0lma"><img id="nvx6epygnljlz0lma" src="https://images.unsplash.com/photo-1500468756762-a401b6f17b46?crop=entropy&cs=tinysrgb&fit=max&fm=jpg&ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHw4M3x8aGlsbCUyMHJ1bnxlbnwwfHx8fDE2ODgzMzQ5NjF8MA&ixlib=rb-4.0.3&q=80&w=1080" alt="" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-positionX="undefined" data-positionY="undefined"/></figure><h3>Cost-Effective, Easy, and Quick:</h3><p><br>One of the most significant advantages of hill sprints is their simplicity and convenience. All you need is access to a hill or incline, making them an affordable outdoor workout option. Unlike some gym equipment, hill sprints don't require any fancy machines or expensive memberships. Furthermore, hill sprints are time-efficient, offering a full-body workout in a short amount of time. A few intense sprint intervals are enough to get your heart rate up, making it a perfect choice for individuals with busy schedules.</p><h3>Replicating Hill Sprints in a Gym:</h3><p><br>Don't have access to a suitable hill? No problem! You can replicate the benefits of hill sprints in a gym setting. Look for a treadmill with an incline feature or use a stair climber to simulate the uphill resistance. Alternatively, find a steep ramp or stairwell in your gym and perform sprint intervals on that surface. Adjust the intensity and duration based on your fitness level and gradually increase the challenge over time.</p><h3>Example 8-Week Hill Sprint Program:</h3><p>Week 1-2:<br>- Warm up: 5 minutes of light jogging<br>- Hill sprints: 6 sets x 30 seconds (walk down to recover)<br>- Cool down: 5 minutes of brisk walking</p><p>Week 3-4:<br>- Warm up: 5 minutes of light jogging<br>- Hill sprints: 8 sets x 40 seconds (walk down to recover)<br>- Cool down: 5 minutes of brisk walking</p><p>Week 5-6:<br>- Warm up: 5 minutes of light jogging<br>- Hill sprints: 10 sets x 45 seconds (walk down to recover)<br>- Cool down: 5 minutes of brisk walking</p><p>Week 7-8:<br>- Warm up: 5 minutes of light jogging<br>- Hill sprints: 12 sets x 50 seconds (walk down to recover)<br>- Cool down: 5 minutes of brisk walking</p><h3>Conclusion:</h3><p><br>Hill sprints are an incredible addition to your conditioning arsenal, offering benefits that cater to various fitness levels and goals.&nbsp;Whether you're an older individual with injuries, seeking effective fat burning, or looking for a cost-effective and time-efficient workout, hill sprints deliver exceptional results. Even if you don't have access to a hill, replicating the intensity in a gym is entirely possible. Incorporate hill sprints into your training routine and experience the transformative effects they can have on your strength, conditioning, and overall fitness. Get ready to conquer new heights with hill sprints as your secret weapon!</p><p><br></p><p><br></p><p><br></p>

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