At our club, I really like to format class warm-ups using a format that is remarkably similar to Ian Jeffrey's R.A.M.P. protocol. Go HERE for a detailed description.
We follow the following principles every training session.
R.A.M.P. is simply about
Why train mobility?
Mobility work is an essential part of physical health.
Much like an old 35mm SLR camera, if you don't use it, it stops working.
We need to move our joints through all their degrees of motion, as well as load muscles at their longest lengths.
Our guiding principles is to explore options for mobilizing the:
“One lesson learned: integrating mobility work into the program is fun,
and is the foundation for a productive workout."
"One piece of advice: Quality over quantity. More is not always better,
focus on practicing solid technique.”
A: Modifying diet and exercise are tools to reach an end goal. To only focus on one or the other is dichotomous thinking that makes reaching that goal more difficult than it has to be. We want to modify both to maximize their effects on our body composition. If we want to gain muscle we must challenge the muscle through routine resistance training, stimulating remodeling of that tissue. However, you cannot build a wall without bricks, so you need to consume adequate protein and calories as well.
If you want to lose fat, you have to create a calorie deficit. Research indicates that though energy balance is influenced by both dietary intake and energy expenditure (e.g. exercise), food restriction has the upper hand. Compared to exercise alone, diet changes alone have repeatedly been shown to produce more weight loss†, up to 3x as much.
How is this?
It is “easier” to lose weight by controlling diet, rather than just exercise alone, for several reasons:
This harks back to the old saying “you can’t out-train a bad diet”.
On a related note, taking a short break, even for a week, does not seem to negatively impact muscle or strength but can rather resensitize your body to the effects of exercise.
† Dunn, C. L., et al. "The Comparative and Cumulative Effects of a Dietary Restriction and Exercise on Weight Loss." International Journal of Obesity, vol. 30, no. 1, 2006, pp. 112-21. ProQuest, https://ezproxy.viu.ca/login?url=https://www.proquest.com/scholarly-journals/comparative-cumulative-effects-dietary/docview/219295682/se-2, doi:https://doi.org/10.1038/sj.ijo.0803046.
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