Josh Bowen: Got Protein?

joshNutrition is polarizing. Nutrition is not black and white. Nutrition can not and never should be the same for everyone. These statements are the reason we have so many diet books, nutritional questions and a population of people that have analysis by paralysis on trying to eat “healthy.”

As I have written before, not all proteins are created equal. Some contain more essential amino acids than others. To keep from rehashing old material click on the link above to read about the differences in proteins.

The biggest question I get is “How much protein should I take in?” This is a great question and one that has been researched for the past 50 years. The results may be slightly different but the one fact that stays the same is “it depends on your activity and level of intensity.” Meaning in order to know how much you should take in, you need to align your intake with your activity and how vigorous that activity is.

In a normal untrained person, the recommended protein intake is 0.8 grams per kilogram of body weight (or 0.36 grams per pound of body weight). This recommendation is for sedentary people and only is a bare minimum to keep from protein degradation or the burning of muscle as fuel. In this example a 150 lbs person would take in 54 grams of protein per day. Obviously not enough to build muscle tissue.

For individuals participating in high intensity training, protein needs to go up to 1.4-2.0 g/kg (or around 0.64-0.9 g/lb) of body mass. In our 150 lbs example, this person would need to take in 95-135 grams of protein per day. A much more ideal percentage of protein.

Hold up there is more…

Beyond the basics of preventing deficiency and ensuring a baseline of protein synthesis, we may need even more protein in our diets for optimal functioning, including good immune function, metabolism, satiety, weight management and performance. In other words, we need a small amount of protein to survive, but we need a lot more to thrive.

We can only store so much protein at one time.So in order to optimally supply your body with much needed protein, you must eat it periodically throughout the day. Eating a 16 oz. steak and calling it a day, is not going to give you the overall effects that eating 5-6 servings of high protein foods will.

Can you eat too much protein? Possibly, but it would be hard. Protein can be converted to sugar and stored. However, it is an inefficient process and not one the body wants to undergo. Studies have shown that a high amount of protein intake (up to 1.2 grams per lb) has no health risks to the kidneys.

So which protein is best?

Research has shown that foods high in the essential amino acid, leucine, increase protein synthesis (breakdown of protein to be stored) higher than the other two essential amino acids. Foods high in leucine are spirulina, egg white, fish, poultry, and meat.

Take home points…

1. Shoot for at least half your body weight in grams of protein per day. If wanting to gain muscle increase to your body weight in grams.

2. If weight loss is a struggle, evaluate where and how much protein you are getting. Odds are it is not enough for your body weight and fitness goals.

3. Try to eat protein in every meal.

4. Choose whole foods over supplementation. However, choose supplementation over nothing at all.

5. Can’t stress this enough, if you want to get leaner you must consume more protein!

Josh Bowen: 5 Pillars of Success

joshAbout 3 hours ago I had dinner with an old friend I had not seen in a while. During our conversation she let me know that over the last several weeks she had been incredibly busy with holiday activities. Work parties, ugly sweater parties, keg parties and hell maybe even an egg nog party. I say that in jest however I know she has been busy with the holidays.

I can only imagine what it would be like for someone who was married and had kids. All the events leading up to the Christmas or Hanukkah must be exhausting, let alone the events themselves. I purposely put off a grand opening event at my new studio just because it was December and I didn’t want to monopolize anymore of my people’s time.

What I am getting at is time is limited. Food choices are plenty but they can be very unhealthy and not what we would classify as “JB friendly.” All in all this time of year is hard on everyone, including our fitness goals. SO…after thinking about what I wanted to say tonight, I decided to share with you all my 5 Pillars for success. They also happen to be my companies core values.

Inspiration
It can often be hard to get inspired to workout or eat right during this time of year. However, we must all realize that one bad meal does not mean you have to eat another and another. Stop the snowball effect by realizing this is marathon and not a sprint. Also, become inspired to inspire others. Others that may be going through something that you have been through. This is an important pillar of success. What goes around comes around.

Motivation
It can be just as hard to become motivated to keep good patterns rolling. Motivation can come from within or it can be external. However, do not be a procrastinator and say you will get to it after the first of the year. Time is ticking and time waits for no one. Start now or continue the path that you have been on. Do not quit.

Accomplishment
A big thing for me with clients are “small victories.” Whether it being able to walk up the stairs without feeling faint or being able to hop off the table with no issue or being able to accept their body for what it is, accomplishment is huge. This time of year we should all reflect on things we have accomplished and continue to build as we move into 2015.

Greatness
“The way you do anything is the way you do everything.” That quote defines greatness. If you are going to do it, do it all the way. No half-stepping. Go all in and never turn back.

Experience
“Life is the about the journey.” Enjoy the ride and hope that every experience can be learned from and built upon for future encounters.

Do not sweat the small stuff and keep your head on straight during the 20 plus days. January will be here before you know it. If you want to get a quick start on your New Year’s Resolution, look no further than yours truly.

Josh Bowen: Aspire to Inspire

joshI am a fitness writer. I write about fitness. But interestingly enough, I often times write about life more than fitness. I believe fitness is only a component of our make up as people. However, its impact on us is felt is all realms of our being. So with Thanksgiving over and December steadily approaching, I wanted to write a piece that could be applied to a variety of aspects of life. I set out for 2014 with only two things in mind that I wanted to accomplish; publish my first book (released in January and can be purchased here.  and launch my personal training studio. In 4 days I will have accomplished both. And I will say it feels good. I worked hard to get here and I will have to work even harder to stay and grow here, but I can say I did it.  “How do you want to be remembered?” Is a question from a great speech I routinely listen to that often puts me into a zen-like thinking spell. I hope to be remembered for inspiring others to have aspirations of greatness because greatness can be achieved by all, it is not limited to the chosen few its in all of us. Sometimes you just have to pull it out of yourself. Aspire Fitness is here, 130 W Tiverton Way Suite 125 Lexington, KY 40511 7 days and counting… Thank you to all that help me get to this point, you know who you are. Thank you.  Here are a few thoughts…

I can be accused, justifiably so, for being a workaholic and someone who is passionate and borderline obsessed with his work and craft. But I will say for all that I sacrifice; personal time, vacations, time with friends and family, I do my work, not because I have to but because I want too. I lead this life the way I want. Everything is my choice. Some people will love me and some won’t. That is the nature of life.

So putting fitness aside, I thought I would write about life in general. And pose the question to everyone; “Are you living to die or dying to live?” Here are five steps to separate yourself from everyone else and be who you are suppose to be:

Radical Self-Responsibility

We have become people who always point the finger at others. As to say it is always someone else’s fault or problem why we are where we are. At the end of the day, the responsibility falls on our shoulders. If you didn’t workout today, that is your fault. Manage your time better. In order to get out of the usual and become someone of distinct characteristics, we must take full responsibility for everything.

Stop Caring What People Think

Right or wrong we all care what people think of us…to a degree. I care what my family thinks of me. However, I do not let them sway me one bit. Some people will love you, others will not, stop caring what those who only want the worst for you, think. “Wolves do not fret over the onions of sheep.” Are you a wolf or a sheep? You pick?

Stop Being So Superficial

At the end of the day, we will all die and the way we looked or the things we had will not matter. What will matter most is the impact we had on the people we leave behind. Treat your body right but don’t obsess. Have nice things but realize they are only just that, things.

State Your Opinion

This is a difficult one. In today’s landscape, having an opinion can be looked at as a hindrance more than a benefit. However, I was always taught to stand up for your beliefs and to give your opinion if asked. To this day I do not shy from stating my opinion no matter how unpopular it is.

Realize Life Will be Over Soon

To quote a phrase, “I’m not here for a long time, I’m here for a good time.” None of us are here for a long time. We are given a certain amount of time on this earth and we must make the most of it. If you want to try something, go try it. You want to start your own business, go start it. Fear absolutely nothing and careless what anyone has to say about it. Leave a legacy someone could be proud of. It will make a vast difference in the world, trust me.

We were all meant to be extra-ordinary in our lives. But you can’t do this from your desk or your couch at home. You must get off your ass and change your mindset on being you, the real you. Show people who you are. It will make a world of difference.

Josh Bowen: Enthusiasm — Turkey Day Edition

joshThis week has been a hard week.

As most of you know I have been planning my own studio for a long time and this week a lot of my hard work has come to fruition. I am very close to opening my own business, through hell and high water.

But what I learned about myself this week is it is easy to lose enthusiasm when going through hard times but you must persevere. Soon, my dream of having my own business will come true and for that I am thankful and enthusiastic.  So why not talk about enthusiasm and the components of during Turkey Week?

So I went back into the archives and brought back this piece that I wrote three years ago for a magazine in Pittsburgh. It fully explains how I feel enthusiasm is created and how greatness can be pulled from us.

Give this a read and please have a Happy Thanksgiving (eat and drink responsibly).    “There is a real magic in enthusiasm. It spells the difference between mediocrity and accomplishment.” I bet that got your attention.

So does enthusiasm really separate those that are mediocre and those that are great? Is it passion? Is it hard work? What is it? Well, let me rephrase the question; what separates those that get results and those that don’t?

I’ve pondered this since I started working out as skinny, 18 year old kid. Why did I get results and others didn’t? Why did some of my clients get results and others didn’t?

Here is the deal there are many attributes that separate the haves from the have not’s:

  1. Fun- those that get results do not look at working out like a chore. In their own way they make exercise fun. Whether they work with a trainer, take a group exercise class or just make their workouts enjoyable to them. If you enjoy something you will do it. Take it from me you can make exercise exciting and fun or dreadful and boring, you make that decision in between your ears.
  2. Attitude- those that get results have a great attitude. They don’t let minor setbacks deter them or keep them off track. They stay positive always and they encourage others to do the same. Remember, your mind if stronger than your body, if you feel a negative towards something odds are you won’t perform well. Conversely, if you take a positive approach the outcome will be much different.
  3. Hard work- Make no mistake about it getting results is hard work. It takes time and you must dig deep and be persistent. When you get to the gym you have to work hard. You never can skip workouts and you have to always make them count.
  4. Perseverance- there will always be obstacles. There will always be flat tires, babysitters can’t watch the kids and you have to stay late at work. The best look at obstacles like opportunities, conquering them towards becoming a better person. At all costs never, EVER give up. Keep moving!

There are more attributes that contribute to success in a gym setting but these four are what I commonly see in people that overcome the odds and shatter their own personal goals. Remember this, life is all about wins and losses; some days you win, some days you lose but as long as you learn from the mistakes and keep a level head on the wins you will be ok. Momentum is all you need to carry you to the finish line. Tell yourself 2015 will be the year of YOU. No more excuses, no more procrastination, no more obstacles. This is your life, you chose what you do with it. Choose wisely.

Josh Bowen: Why I do What I do

thinkEveryone knows this iconic logo.

And regardless of your electronic preference, most people trust this company. Not for what they do or how they do it but rather WHY they do it. Apple’s why is ingrained in every aspect of their business. It is the main reason they are able to dominate their chosen field. They have beliefs. They hold those beliefs true and center their products around them. It is an amazing concept. Their why drives their massive conglomerate. One of the best companies in the world.

What strikes me as interesting about Apple is they are a company built on a belief to be different. Their competition has the same access to the smartest talent, best systems and unbelievable technology. Yet their competition pales in comparison. All things being equal, Apple beats everyone because they are built on their why.

Apple is also successful because they had a leader who knew his why (Steve Jobs) and created an environment on that. It was a company that inspired. Their purpose, their why and they vision all laid out the same.

This leads me to the purpose of my email tonight. Something I know very well but also something that needs to be told to the world. “JB, what is your WHY?” I thought you would never ask.

11 years ago I started down a path to get into the fitness industry and be somebody. What was a hobby for me (lifting weights) became a profession (teaching people how to lift weights). At an early age I realized how powerful I could be. How much impact I could have. And how my job really had nothing to do with fitness, it was a way of helping and improving people’s lives.

Without sounding cliche’ my initial why was to help people. However, this was more of a result. It is obvious that I wanted to help people but what was driving me to get up every day and work with clients and trainers? Their had to be something deeper. And there was.

Ask me any day about my client experiences and I will be happy to show the definition of being triumphant, fighting through adversity and overcoming all odds. From all walks of life, people I have worked with have done it all. My connection with them has been my driving force to push them farther than they can go. Thus pushing myself as far as I can go.

My “why” is my relationships and connection to people. Not fitness. Fitness is just my chosen vehicle to connect with people, establish a relationship and provide the groundwork for a better body, mind and life than ever before.

This is my gift. This is my “why”. This is what drives me. This is my purpose. This is what separates me from others. It is not a job and it is not a hobby. Its my life and I wouldn’t have it any other way.

To end the sermon of sorts, I would like to tell you all about a daily habit I have established. Everyday I drive to and from the gym, I listen to motivational YouTube videos. These videos pump me up for the day and remind me to constantly keep pushing. Here are a few favorites of mine with some takeaway quotes for your memory bank:

Unbroken

“The only way to be truly satisfied is to do great work, and the only way to do great work is to love what you do”
“Fear kills dreams, will paralyze you.”

Hero

“They aren’t giving out success but you can earn it, take it.”

Desire

“When you die, die on E”

What is your why?

Let it be known.

Mona Tailor: KYnect Round 2

mona1November 15th, 2014 marks the opening of enrollment for KYnect, the Kentucky created health insurance exchange. KYnect has made so many strides over the year since they first went into place. They have been a presence at local fairs and events throughout the state. They have shared information about the options, educating the public, and passing out reusable grocery bags so the citizens are aware. Here in Louisville, I’ve seen them at WorldFest and St. James Art Festival. They even opened a store in the Fayette Mall in Lexington, KY this week. Finally, there’s even a mobile app this year! These ways of improving their name recognition are not in vain.

As Governor Steve Beshear stated in his NY Times op-ed last year, Kentucky ranks highly in all the wrong things when it comes to health- smoking, obesity, heart disease, lung cancer, and diabetes. Through the efforts of our state with KYnect supported by Governor Beshear and outgoing Lieutenant Governor Abramson, our state has made amazing strides to improve the health care of its citizens.

Prior to the ACA going into effect last year, 20.4% of Kentuckians were uninsured. Gallup conducted a poll in August, and our uninsured rate dropped to 11.9%. We along with Arkansas had the largest drop in the country in terms of the uninsured.

Beyond the numbers, as I reflect on our patient population, I have seen a drastic difference. To give you an idea, last year, we were so accustomed to having uninsured patients at our downtown Louisville clinic, that we were experts at the Wal-Mart $4 formulary. We knew what inhalers were the cheapest to get our chronic lung disease patients. We knew how to titrate the complicated twice a day 70/30 insulin because that’s what our patients with diabetes could afford. We knew the resources and financial assistance available to hook our patients into the system to be able to just get that imaging or that colonoscopy that would help us provide a diagnosis.

This year, I can count on my hand the number of times I’ve referenced the Wal-Mart $4 formulary. Instead, we are focusing on referencing formularies to find the medications that will be covered on our patient’s insurance plan. The inhalers our patients struggled to afford are now covered by their formularies. The easy to take daily basal insulins which better regulate blood glucose and improve diabetes are readily available for our patients. The only hitch we encounter with imaging and other tests is a matter of finding a time that works for the patient to schedule it.

The Affordable Care Act has had a very positive impact on our state. Not everything is perfect, but this is the best start we have had in as long as I can remember. Rather than repealing the entire legislation, it would be better to fix portions that have been difficult to implement. But please, do not take away this opportunity for affordable healthcare that Kentuckians have access to. Our health depends on it. I hope our Senator recognizes and appreciates this positive impact for Kentuckians as we begin the enrollment process for 2015 this weekend.

John Y’s Musings from the Middle: Better than Gingko!

jyb_musingsMemory supplements may or may not help improve mmemory. But I have discovered a way to make you feel again like your mind is a steel trap.

Going off a prescription medication that has listed as a side effect “Memory.” It wasn’t clear from the side effect list if “memory” was affected negatively or positively as a possible side effect. Turns out it is negative. Fortunately, however, “Not caring about having memory loss” was NOT another side effect. So, my doctor took me off it.

It’s nice having the memory again of a 51 year old rather than a 91 year old. Like taking off ankle weights after wearing them all day, I feel like I can mentally run and jump again like never before. I feel ready to re-memorize all the books of the Bible, memorize the alphabet backwards (just for the heck of it), and learn a new language on Rosetta Stone in one day (but probably not today).

I probably won’t do any of these things. In fact, I am sure I won’t. But it is nice to have the thought that I might and could. Even better than the results I had with Gingko which I bought several years ago but admittedly never gave a full chance. (Full disclosure: I couldn’t remember where I put the bottle.)

Josh Bowen: 7 Fitness Habits of Highly Effective People

joshThis weekend I have been away at Disney World, learning from the best in the fitness industry. Most of what was covered was very simple and based on habits. So it got me to think about the fitness journey and the impact our habits have on our success or failure.

What are the habits that successful people have? In my humble opinion, here they are:

  1. Eat Whole Foods What is the ultimate secret to fitness success? Eat like you want to be successful. Eating non-processed, non-packaged, non-shit (sorry for the language) is the secret. Cleaning up just one aspect of your diet will make a huge difference. Focus the next 30 days on something, whether it is to eat more vegetables, cut out alcohol or eat more protein. We will call this the Aspire30. A 30 day whole food challenge. Are you ready?
  2. Stay Consistent No matter what you do, consistency will always be key in success. No one needs to workout every day. Decide upon a frequency (preferably 3-4 days per week) and commit to it. Again, let’s institute the Aspire30. 30 days straight of at least 3 workouts. That’s 12 workouts per month. Commit and execute. Also, stay consistent with your nutrition. Pick a focus and go for it for 30 days. This turns into a habit.
  3. Get Plenty of Rest Work + Rest= Success. You only gain muscle and lose fat during rest. Sleep is vitally important to that body fat loss. 7-8 hours per night. Focus for 30 days and see what happens.
  4. Lift Weights This is a no brainier. People who want to be in the best shape of their lives lift weights. The road to success is not on the treadmill or elliptical. It’s in picking up heavy things multiple times for a long stretch of time.
  5. Stay Hydrated Being properly hydrated effects your results…period! Those who don’t get results are not hydrated enough. Drink at least 100 ounces of water each day to maximize your goals and feel better.
  6. Have Laser Focus Focus on each task at hand with laser precision. For every problem there is a solution, your solution is to focus on the weak areas without being distracted. Do not cancel on yourself!
  7. Never Give Up Sometimes it doesn’t come to us as easy as it did. Sometimes we need to evaluate our habits to see if that is the problem of why we don’t results. Regardless, you should never give up. Never stop fighting and sure as he’ll never stop believing in your dreams.
  8. Bonus: Have Non Negotiables Set times periods you devote to workout. If you schedule a session, don’t cancel it. Make every effort to commit to the time you set aside.  To take yourself where you want to go or have never been, you must focus on the habits you form. Your thoughts become your reality, rid yourself of clutter and unnecessary static. Use the habits above to build a healthier you and look the best you can.

Josh Bowen: How to Survive the Holidays

joshNovember is here and so is the holiday season. Holidays are the worse when it comes to temptation to eat foods we ordinarily wouldn’t. But that does not mean we should throw our fitness goals out the window til January. Here are a few statistics and helpful hints to keep you working towards your fitness goals during the holidays.

Statistics

1. Average person will gain 10-15 lbs between November 1st and January 1st

2. 75% of all candy consumed in the United States will be consumed on Halloween

3. There will be 180 million pints of alcohol consumed on New Year’s Eve

4. Average meal for Thanksgiving is 3500 calories
The Holidays

Halloween- The Sugar Holiday. Where Insulin and Glucose run rampant.
Thanksgiving- The Overeaters Anonymous Holiday. Trytophan the cause of Nap time?
Christmas- The Sugar, Fat and Santa Holiday.
New Years Eve- The Adult Beverage Holiday.

Client Survival Tips

Be active, everyday. Do NOT cancel your workouts. Now is not the time to cancel your workouts, it is the time to squeeze them in if you are busy. These are important, each one is a momentum builder. Lift weights, do a little cardio, walk your dog…something. Everyday.

Control stress. Stress makes everything worse.

Focus on weight maintenance vs. weight loss during the holidays. If you are currently overweight and want to lose weight, this is not the time to do it. Maintenance of your present weight is a big enough challenge during the holiday season. Don’t set yourself up for failure by making unrealistic goals for yourself.

Plan on NOT dieting after the New Year. Anticipation of food restriction sets you up for binge-type eating over the holidays (“after all, if I’m never going let myself eat this again after Jan. 1st, I might as well eat as much as possible now!”) Besides, restrictive diets don’t work in the long run. They increase your loss of lean body mass vs. fat, slow down your metabolism, increase anxiety, depression, food preoccupation, and binge eating, and make weight re-gain more likely.

Eat a light snack before going to holiday parties. It is not a good idea to arrive at a party famished. Not only are you more likely to overeat, but you are also less likely to resist the temptation of eating the higher fat and higher calorie foods.

Choose your beverages wisely. Alcohol is high in calories. Liquors, sweet wines and sweet mixed drinks contain 150-450 calories per glass. By contrast, water and diet sodas are calorie-free. If you choose to drink, select light wines and beers, and use non-alcoholic mixers such as water and diet soda. Limit your intake to 1 or 2 alcoholic drinks per occasion. And, watch out for calories in soda, fruit punch, and egg nog as well.

Enjoy good friends and family. Although food can be a big part of the season, it doesn’t have to be the focus. Holidays are a time to reunite with good friends and family, to share laughter and cheer, to celebrate and to give thanks. Focus more on these other holiday pleasures, in addition to the tastes of holiday foods. The important thing to remember is balance and moderation. It’s OK to eat too much once in a while.

Maintain perspective: Overeating one day won’t make or break your eating plan. And it certainly won’t make you gain weight! It takes days and days of overeating to gain weight. If you over-indulge at a holiday meal, put it behind you. Return to your usual eating plan the next day without guilt or despair.

Josh Bowen: 3 Reasons Why Soreness Doesn’t Mean Results

joshBack when I first started working out, I loved the feeling. When I first started working with clients, I loved hearing them tell me about it.

Soreness.

One of the first questions, in the old days, we use to ask clients who had been working out on their own, “are you getting sore still.” With little to no scientific research to back up our clams, we obliterated body parts into submission, thinking that everyone need to be sore to get results.

I was wrong.

To this day, I have attracted a client base that loves to be pushed and I love to push them. At times I can be relentless and somewhat domineering. However, I don’t believe the old school “Arnold rules” that says in order to achieve maximum results you must be so sore you cannot walk or move your arms. To be that sore every time you workout seems silly and counterproductive. Every once in a while is OK :) I look to a segment of our population for proof that get paid to workout, professional bodybuilders. Ask any athlete, especially physique athletes and they will tell you the last thing they want to be is sore. It messes with their routine and training. It will happen from time to time but it doesn’t define their progress.

For research to back up my claim, here is a popular research article from the National Strength and Conditioning Journal by a couple of guys I have met and have heard speak several times.

Shifting through all the research jargon I took the following statement to heart, “the applicability of DOMS in assessing workout quality is inherently limited, and it therefore should not be used as a definitive gauge of results.” OK moving right along. Let us get out of the research world (secretly I dislike it) and move to the practical side of things.

You want to be sore? That is great but it does not actually mean you are progressing. It does mean you either broke down your muscle tissue down significantly to create DOMS (delayed onset of muscle soreness) or you introduce a new workout, exercise or rep scheme that your body was not ready for, thus causing soreness. Again, I love to be sore but the point is not to workout every time until you are are so sore you cannot move. This is counterproductive.

So here are my 3 reasons:

1. Soreness can interrupt to today’s workout: Recovery is important, being able to recover after a workout is even more important. If I am training a client full body 2-3 days per week and their legs are so sore they can barely lunge, squat or kettlebell swing this impedes my ability to program correctly for that day. Sure, if your legs are really sore, you can always do arms. However, I love when clients are pushed hard and have the ability to recover (because of adequate protein and rest) fast enough to workout at the same intensity or higher. How you recover workout to workout is more important than how sore you get workout to workout.  *Reminder…this applies to people who push themselves. If you are not pushing yourself, there is no need for recovery, you are already recovered.

2. Intense soreness could mean a lack of quality nutrition and rest A little soreness hear and there is great. Not being able to move (unless you first started working out) is not so good. This could be an indication of improper rest and inadequate nutrition, in particular a lack of high quality protein intake. Protein’s job is to help build and repair muscle tissue. Without it, the muscle will break down and will continue to break down to the point of injury. Same thing goes for recovery. If your muscles never recover you can never get to your full potential.

3. Your body can only take so much I have to tell myself this all the time, “you can only workout so much.” I don’t get as much sleep as I would like and there are some days where I have to rely on protein shakes as my main food source. There is no way I could handle soreness that would prevent me from training myself day to day. Your neuromuscular system is not designed to take a pounding every single day. It needs rest and needs food. 3-4 days of vigorous workouts, coupled with some active rest or complete rest days is enough for most people to get where they want to be. Less is more in this case.

The point I am trying to prove is that you do not need to continuously push your body to point where how sore you get should be a concern. A little tenderness is OK, outright muscle pain, after every workout does not mean your muscles are growing and you are getting better. Do not use this as an indicator of such. Rant over.

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