NIFS Healthy Living Blog

We’ve all heard that using the same workout program for a long duration is not the most effective way to train. At some point in everyone’s training life, they get into a program or workout routine that just seems to be perfect. It may be time-efficient and enjoyable, and you may see all of the improvements you set out to achieve when you started. These workout programs may last 4, 8, or 12 weeks, but they are always the hardest to switch up even if your improvements (or “gainz”) have stalled.

Balancing the Need for Variety with Favorite Exercises

Exercise variety is great. I recommend switching up different variations of exercises from training cycle to training cycle; I do realize, however, that some of those foundational exercises that you like to perform might always be present.

Most of us have our favorite exercises that are staples in any program that we use. Those favorite exercises also tend to be coupled with rep schemes (sets, reps, rest periods) that we feel like help us get the most out of our time in the gym. It’s almost like we have our default setting on what we are going to do and run with it. But what if you didn’t want to switch up any of the exercises? How could you build an entirely new workout with the exercises you have been doing from the previous block or training cycle?

A Sample Workout with Variations

The answer is actually pretty simple. You can alter the variables of the program to drastically change the look, feel, and performance of any workout. How do you do it? Take a look at the sample full-body workout below and the following two blocks with the same exercises.

Weeks 1–4

• Front Squat 4x6 (2-minute rest between sets)
• TRX Row 4x15 (1-minute rest)
• Dumbbell Bench Press 4x12 (2-minute rest)
• Kettlebell Lateral Lunge 3x8/leg (1-minute rest)
• Lat Pulldown 3x15 (1-minute rest)

Weeks 4–8

• Front Squat 3x12 (30-second rest between sets)
• TRX Row 3x25 (30-second rest)
• Dumbbell Bench Press 3x20 (30-second rest)
• Kettlebell Lateral Lunge 3x15/leg (30-second rest)
• Lat Pulldown 3x15 (30-second rest)

Weeks 9–12

• Front Squat 5x3 (3-minute rest between sets)
• TRX Row 5x8 (1.5-minute rest)
• Dumbbell Bench Press 4x6 (2-minute rest)
• Kettlebell Lateral Lunge 4x3/leg (1.5-minute rest)
• Lat Pulldown 4x10 (1.5-minute rest)

For each four-week block, I made small adjustments to each of the exercise “variables.” Each of these blocks will give you an entirely different feel than the preceding block. By changing sets, reps, and rest periods, you are altering the stressors on the body. You are also changing what the goal for your cycle may be. Want to work on pure strength? Use low reps, lots of sets, and big rest periods. Muscular endurance? Try lots of reps and little rest.

Small Changes Equal Big Progress

Little adjustments can make big changes in your progress in the gym. The same “old” can now be the same “new.”

This blog was written by Alex Soller, Athletic Performance Coach, and NIFS trainer. To find out more about the NIFS bloggers, click here.

The curiosities of the human body never cease to amaze. Today’s topic is alcohol and its effect on fitness performance. Seems like a fairly straightforward and easy concept to grasp, but just as I find more details there seems to be more head scratching, mostly from the historical aspect and how we have evolved to today’s ideals.

It’s no secret that alcohol can trigger several spiraling ailments, ranging from liver disease to heart issues, in addition to the obvious weight gain and stunting of muscle development. That being said, with so much knowledge about the negatives of alcohol abuse, why would an individual not want to become independent of all the risks and dangers? The answer is not so easy to discern, but we can at least look at some of the more alarming facts.

The Health Impacts of Alcohol Abuse

The aforementioned alcohol-induced liver disease, also known as cirrhosis, is the result of abuse over a long period of time. Not everyone gets to the point of cirrhosis, but there are many other, smaller monsters that can arise (Kuzma, 2015) from your head to your toes:

• Brain function can become unreliable.
• Decision making abilities are limited.
• Your looks can diminish due to blood vessel ruptures and swollen or puffy skin.
• The heart works harder to do what it normally does.
• Circulation is impaired.

One of the main things to remember is that alcohol acts as a diuretic, which can lead to fluid loss. Dehydration is not exactly the most welcoming environment for muscle development. Dehydration also leads to muscle fatigue. Earlier, I mentioned that you can gain weight from alcohol. This is twofold: number one, alcohol is not a calorie-free substance; and number two, we tend to eat more junk when we drink. They go nearly hand in hand. Finally, we see a hindrance in protein synthesis, the foundation of all our hard work toward Gainz. (Hanes, 2014)

Is a Little Alcohol Okay?

Now you may say, “Thomas, why does everyone keep saying that it’s okay to have a small amount of alcohol for good heart health?” Well, simply put, there are studies that have linked light/moderate alcohol consumption (like one or fewer drinks per day) with heart health. There are some catches, though. The studies found that the benefits did not help everyone; for example, those under 45 had less positive impact, younger women could have a higher risk for breast cancer, and people with hereditary alcoholism issues would not be advised to start drinking just because of this study (Gupta, 2008).

Educate Yourself About Alcohol Effects

Alcohol is not going away anytime soon. It’s part of many cultures around the world and has been for thousands of years. However, the people who are trying to get fit and stay healthy for life deserve to be educated on the topic so that they can give their body a better chance to succeed. 

Those with concerns about leaving alcohol behind can rest assured that fitness and wellness programming will not leave you behind, whether you are relieving stress, making friends, or aspiring for greatness.

For a better understanding of how alcohol affects your body, please contact the NIFS Registered Dietitian, Angie Mitchell.

Until next time… Muscleheads rejoice and evolve!

THOMAS LIVENGOOD

This blog was written by Thomas Livengood, Health Fitness Specialist at NIFS. To find out more about the NIFS bloggers click here.