Fitness For Freedom Tips

Episode 305 : Does a Ketogenic Diet Help or Hurt Your Endurance? 0

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Sep 25, 2017

This isn’t a must read episode for The Art and Science of Low Carbohydrate Performance, it’s more of a review of a research article the book cited. That’s right there was a citation that I thought was questionable so I tracked down the original study and decided to critically analyze it to see if what the authors were saying was true and if this was a legitimate study that I could take seriously. The line in the book that got me questioning the citation was this, that when elite cyclist were not ketogenic adapted they were able to pedal a bike at over 900 kcal an hour for 147 minutes and when they were ketogenic adapted they were able to ride on average for 151 minutes and that this was not statistically significant, to which I said neh, neh that is a 4 minute difference which I know doesn't sound like a lot but if these elite cyclists were in a race that would mean if the keto group were in first then the rest would be somewhere between 1.5 and 2km behind them which in the elite cycling world is a huge difference, so different the T.V crews wouldn’t even be following the non keto adapted group, so I wanted to dive in and see what this study was all about.

The Ketogenic Study

Episode 304: How do I prevent this dizzyness from happening? 0

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Sep 20, 2017

Every time I finish pushing the prowler sled I get dizzy. I'm in a hot climate so I make sure to hydrate religiously so that can't be the issue. Even if I push one plate I still get dizzy after a few sprints. I also make sure to breathe while pushing. How can I prevent or lessen the negative post effects of the prowler? How do I prevent this ‘dizzyness’ from happening?

Dangerous Dave

Hey! I want to do cardio to lose some fat and improve my endurance and conditioning because it sucks. I can’t even run for more than 10 minutes in the park. But at the elliptical I can go on for 1 hour, but still it's bad.

I want to improve my conditioning and endurance. And also lose some fat but that's my secondary goal.

The thing is running sometimes gets boring and I don't feel like running sometimes because it’s a loooooot of time and it’s not that intense

I don’t know what kind of cardio to do. I want it to be intense and feel like a warrior and push through my limits. I want to workout and get fit.

Sprinting Sandra

How do I progress my weights? Let’s take curls for example. Today i can do 8kg, 4 sets of 8,7,6,6 reps. Then my next session, should I try to hit 9,7,6,6 or should i get all my sets to 8 reps? What if i could achieve 10 reps on my first set if i pushed real hard, but at the expense of the performance my remaining sets? Will it differ between isolations and compounds exercises?

Hypertrophy Harry

Episode 303 - How Mobility Training Makes You Stronger 0

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Sep 18, 2017

In order to get stronger you have to progressively lift heavier weight, there’s no way around it, however lifting progressively heavier weight has it’s limits, as in you can only become so strong before you will start to become injured or your strength will plateau, if these types of things didn’t happen people would be able to become infinitely stronger, but we know this isn’t the case because even after years of training everyone still has their limits and world records are often held for years, sometimes decades before being broken.

Which brings us to this question and the one we’re answering today,

How can improving your mobility help you become stronger and how do you improve your mobility?

Hip Mobility - assisted squat

Upper-back Self-Massage - massage your upper back

Hamstring Flexibility - Static and Dynamic Stretches

Shoulder Mobility - From Frozen to Full Mobility

Episode 302: How do you go about coming back to training after such illness? 0

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Sep 13, 2017

I'm trying to save time on my back workouts, I'm just curious if doing Deadlifts, Bent Over Rows, and Pullups/Chin-ups are enough to build it completely?

- Build My Back Bob

So here's the deal, I'm looking forward to compete in weightlifting, but I get sick a lot. So here's the question: when dealing with illness (common cold, flu) what's the wisest thing to do regarding training? If the illness involves/leads to infection (strep, sore throat) do the same rules apply or is it an exception to take a rest? How do you go about coming back to training after such illness? Thank you in advance

- Sick Steve

This is a ‘Noob’ question, but i'm at a loss. I lift early in the morning so I don't train with anyone to spot me. My lifts are getting stronger and the first dumbbell rep is getting harder and harder. How do I get the first dumbbell chest press rep?

- New Nick

Episode 301: What To Do When You Don't Feel Like Exercising 0

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Sep 11, 2017

A couple weeks ago when I was away on holidays I woke up one morning with every intent of going for a run and doing a quick strength workout, but when I woke up that morning I still felt tired, I didn't have very much energy, I was reeling from a cold that even today I haven't fully recovered from and instead going for a run I negotiated with myself, through my rules for these types of circumstances,

Am I just being lazy or am I legitimately tired and unable to run?...

300: Is Swimming Any Good for Burning Calories and Losing Weight? 0

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Sep 6, 2017

Danica - What kind of training do I have to do to be able to make more distance while swimming and hold my breath for longer times under water? I want to be able to swim longer and stronger.

Too Extreme - When I go to the cottage with my family we like to take the boat out and go wakeboarding, tubing, and generally have fun on the water. It tends to burn for a few days afterward so we’re definitely getting some good arm exercise - but how much is too much? It’s a lot of fun but I’m worried about accidentally injuring myself in the process. When do I know to stop?

Born to Swim - Is swimming any good for burning calories and losing weight, or is it better for getting stronger muscles? I really love swimming but I want to know if it’s enough for me to lose weight on its own or if I should look elsewhere.

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