My weekly FLOG (FRIDAY BLOG, GREAT NAME, RIGHT?) each WEEK I WILL DO A ROUND UP OF SOMETHING I'VE LEARNT, SOMETHING I CAN TEACH YOU AND ONE THING that will improve your performance.
The picture above shows the progress by Sunny Edwards in the year we have been working together. Sometimes, you have to look back to see how far you have come.
This was the first full week of lockdown 2.0 - bit more chilled but loads going on!
Lets get into it.
Something I have learned
It is so hard to add muscle.
I don't think people realise that. Obviously, you get fighters who are worried about adding too much muscle and it is definitely something we consider, however, it isn't any easy process.
Maybe it's just me, but I get the impression people think you lift weights and you'll get huge?
That isn't the case. You need to be supplementing that with your nutrition eg getting in adequate amounts of protein and being in a calories surplus (eating more than you burn).
For me, in a muscle building phase, I am on 3500 calories a day and let me tell you that is hard to eat, especially with good food.
When we look at our fighters, it becomes even more difficult. They train so much and burn so many calories, being in a surplus is near impossible so 'bulking up' shouldn't be too much of a worry.
Performing higher rep ranges is also good for developing endurance and will help with join health, so don't assume you have to avoid it.
did you know...
Habits are created from what we see.
What do I mean? Well, a habit (something we do repeatedly) is usually triggered by things we see. For example, a habit of eating biscuits may come from seeing the biscuit tin on the side. A habit of smoking might be triggered by seeing someone else have a smoke.
This is important to know because we can use it to create new habits and get rid of bad ones.
Your visuals are a cue, and our cues can be managed.
If you want to read more before bed, why not put a book on your pillow in the morning. Adding that cue that you will see will increase your chances of doing the task.
the 1%
Let's stick with habits for this week. One simple, easy thing you can do to add 1% to your performance is habit stack.
This is the idea that you add a new habit onto the back of a current habit.
So have a think about what you currently do eg brush teeth, morning coffee, getting changed. You can add a new, good habit to one of these.
So let's say you want to start taking supplements (Vitamin D really advised now), you can add this to a current habit. You might make your morning coffee and while it's brewing, you take your supplements.
It becomes one. The great thing too is you will start to want to take the supplements because you have tagged it on to something you enjoy (the coffee).
You will want to take the Vitamin D because after, you get your coffee!
So east, so effective.
Thanks
Well done for reading this far! Hope you enjoyed this week's blog. As always, if you have any questions or want more information, drop me a message. Instagram is probably the best bet.