Quinn the Mighty

Strength training is one of the safest physical activities. It is much safer than playing soccer, playing basketball, or even running. However, injuries do occur. Many of the injuries are due to poor form and attempting weights well beyond the athletes limits.

Even with correct form and the proper weights, injuries do occur.  Whenever you are pushing yourself and improving your body, there is going to be a risk of injury.

This article will describe a recovery method for when you do get injured.  I deal specifically with back injuries as they tend to be the most common injury.

Stop training immediately.  When you injure yourself, you need to stop training immediately.  Continuing to train will just make the injury worse and can cause you to spend even more time away from the gym.

Wait for the sharp pain to disappear.  When you are initially injured, you will feel a sharp pain in your back.  You should stop all training and physical activity until the sharp pain goes away.  This usually takes 3-4 days.

Ice.  When you are first injured, you should apply ice to the site of the pain.  Rotate between 15-20 minutes of ice on the spot and then 15-20 minutes without ice.

First steps.  When the sharp pain is gone, you may return to the gym.  On your first day back in the gym, your goal is to get the blood flowing.  Try doing a set or two of squats with just the bar.  Do 15-25 reps per set.  The pain should decrease throughout the sets.  If it does not, then you have returned to the gym too early and should take more time off.

Add weight.  Each day you are back in the gym, add a little more weight to the bar for your squats and slowly start to decrease the number of reps.  You should continue to make sure the pain decreases throughout the sets.  At this point you can also start to add in some back extensions.  Start with just your body weight and slowly add more weight.

Back to normal.  When the pain is completely gone for a few days, you should be healed up and ready to continue your normal training routine.  You should not jump completely into the weights you were using before you were injured.  Try backing the weights down 5-10% and building back up to your previous records.

The whole process can take anywhere from 7 days to several weeks depending on the extent of your injury.

In my How to Recover from Strength Training article, I describe how sleep is the most important factor in recovery.  It is important to not only get enough sleep, but to also get quality sleep.  In this article, I present 10 tips to fall asleep quickly and to improve the quality of your sleep.

1. Get at least 8 hours of sleep. You should aim for at least 8 hours of a sleep a night. If you are performing strength training, you might actually need up to 10 hours of sleep. Also, remember that you may not fall asleep as soon as your head hits the pillow. You may need to plan for some extra time in bed to make sure you get a least 8 hours of sleep.
2. Exercise regularly. Regular exercise has been shown to help people sleep better and reduce stress. You should avoid exercising right before going to bed. Instead, try working out in the morning or afternoon.
3. Sleep in complete darkness. You should try to make your bedroom as dark as possible. During the night, light can interfere with your circadian rhythm.
4. Shut off all electronics. Electronics can generate electromagnetic fields which may interfere with the production of melatonin and seratonin. Move any electronics that remain on during the night out of your bedroom. Do not sleep with your cell phone near your bed.
5. Keep your bedroom cool. Warmer temperatures can make you uncomfortable and keep you awake. It is recommend that you keep the temperature below 70 degrees F.
6. Avoid television and work before bed. Avoiding television and work before bed will give your mind a chance to unwind. Try reading a relaxing book or taking a warm shower or bath instead.
7. Avoid caffeine. Caffeine is a stimulant and can keep you up at night. Even an afternoon cup of coffee can effect your sleep. Try reducing your caffeine intake and see if your sleep improves.



8. Keep your alarm clock out of view. If you are struggling to fall asleep, looking at the alarm clock will only make you worry more. You can try moving your alarm clock away from the bed or just turn it around so you cannot see what time it is.
9. Avoid fluids two hours before bed. Drinking too much before bed will cause you to wake up multiple times during the night to use the bathroom.
10. Keep your bed for sleeping. If you are used to working or watching television from bed, falling asleep can become difficult. Whenever you lay down in bed, your body should know it is time to sleep.

Leave a comment and let me know if you have any tips to get a better night’s sleep.

In my 7 Nutrition Tips to Build Muscle and Burn Fat article, I recommend eating 5-6 small meals per day.  Not only does eating often help increase your metabolism, but it also helps you avoid cravings by keeping you full throughout the day.

Plan ahead.  Eating 5-6 small meals per day requires that you eat every 2-3 hours.  In order to do this successfully, you must plan ahead.  I recommend having at least two backup plans in case something happens unexpectedly.

For example, last week I had a meeting planned from 2-4pm.  I had a meal at 1:45pm before my meeting; so I knew I would need to eat again around 4pm.  I also knew the meeting might run long.  So I had two backup plans ready:

1. I brought some mixed nuts with me to the meeting in case I needed to eat something on the spot.
2. I had a spare protein shake at my desk.  When we were given a five minute break, I could go back to my desk and drink my shake before continuing the meeting.

Go slowly.  It can be overwhelming to switch from 2-3 large meals per day to 5-6 smaller meals per day.  In order to get to 5-6 meals per day, you will need to gradually increase the number of meals you eat each day.  Start off by eating 4 meals per day.  After about a week, increase this to 5 meals per day.  Give yourself a week or two to adjust and then increase your meals to 6 per day.

Split the meals.  One of the easiest ways to add smaller meals is to just split up your existing meals.  For example, instead of eating a large sandwich for lunch, cut the sandwich in half.  Have half an hour early and have the other half 2-3 hours later.

Eat more snacks.  If you are having trouble splitting up your meals you can try to reduce the size of each meal and add some snacks throughout the day.  For example, continue to eat breakfast, lunch, and dinner, but add in snacks between breakfast and lunch and between lunch and dinner.  Some good snack ideas include:

• Protein shakes
• Mixed nuts
• Fruits such as apples, oranges, and bananas
• Salads
• A small or half sandwich

There is no excuse for not eating 5-6 small meals per day.  If you have any tips for eating 5-6 small meals per day, leave a comment below and let others know.

Advantages.  Jumping rope is a great form of cardio.  There is an endless variety of jumping techniques and you can jump at your own pace.  Jumping rope can be used as a form of low intensity cardio or in higher intensity intervals.  Besides being a great workout, jumping rope can

• Increase cardio-vascular conditioning
• Improve coordination, balance, rhythm, grace
• Give a total body workout including the calves, quads, glutes, and forearms.
• Increase the amount of calories you use and help burn fat. 
  

Jumping rope can be used as its own form of cardio or as part of a circuit.

Equipment.  Jumping rope does not require much equipment.  All you need is a jump rope and large enough area.  If you are just getting started, I recommend a cheap speed rope.  You can pick one up at your local sporting goods store or online for $5-10.  Make sure you get a rope that is adjustable  As you adjust your rope, play around with the length until you get it just right.  Nothing is more frustrating then trying to jump with a rope that is too short or too long. 

Skill set.  Jumping rope is a skill.  Treat the first few sessions as practice.  Do not try to tire yourself out.  Instead focus on the various techniques I list below.  A good starting goal is to try and work up to 20 minutes of jumping at a fast pace. 

Techniques.  There are various jumping techniques.  I list a few of the basics here to get you started.  You should never feel bored jumping rope because of the variety of techniques available. 

• Double foot jump.  Start with the standard two-footed jump.  For some variety try jumping forward and back or side-to-side.
  
• Single foot jump.  Just as it sounds, jump on only one leg.  When your leg gets tired, switch to the other leg.
  
• Boxer shuffle.  As you are jumping in place, alternate each leg forward and back.
• Running in place.  Just as it sounds, continuously jump from foot to foot as if you were running.
• High knees.  This is similar to running in place, but involves lifting your knees as high as possible.
  
• Doubles.  To perform a double, jump up and try to spin the rope twice around before you land.  As you get better, try performing a double at various time throughout your workout for variety.  You can also try performing multiple doubles in a row.

Move around.  As you are jumping, try moving in different directions.  You can also work your way around the lines on a basketball court or move around in a circle.  The options are endless.

In my 7 Nutrition Tips to Build Muscle and Burn Fat article, I recommend always eating breakfast.  After fasting for 8+ hours, your body is in need of energy and nutrients.  If you are not in the habit of eating breakfast or find food unappetizing in the morning, then start with a small snack and build up to a larger breakfast.  A good breakfast will wake you up and make you more alert throughout the day.  Studies have shown that eating breakfast can also increase your metabolism.

The recipes below are actually templates for creating your own meals.  You will want to adjust them to your individual needs and goals:

• Building muscle.  If you are working on building muscle, you should be trying to consume more calories.  You will want to use large portions and calorie dense alternatives in the recipes.
• Burning fat.  If you are burning fat, you need to watch how many calories you consume.  You should be aware of the serving sizes and may want to leave a few items out.

Power oatmeal.  Oatmeal is a healthy way to start the day.  Oats are a nutritious carbohydrate source and also a good source of fiber.  They can be made on the stove or in a microwave, if you are in a hurry.  Prepare the oatmeal to your liking, then add any of the following:

• Protein powder.  Adding protein powder to oatmeal gives the meal a good source of complete protein.  Also, some protein powders will add additional flavor.  I have found that a vanilla flavor will not change the taste of oatmeal much, but a chocolate flavor will make the oatmeal taste as if it were prepared with chocolate milk.
• Fruit.  Almost any fruit goes well in oatmeal.  I like to use blueberries, raspberries, strawberries, or bananas.
• Flax seed.  Flax seed is a good source of omega-3 fat and fiber.  I like to add a tablespoon of ground flax seed to my oatmeal.
• Peanut butter.  I do not care for peanut butter in my oatmeal, but others swear it tastes great.  This can be useful, if you are trying to add more calories to the meal.

Omelet.  I can eat an omelet any time of day.  The eggs provide a great source of protein and there are hundreds of different types of omelets that all taste different.  I like to use a mix of eggs and egg whites when making an omelet.  Egg whites do not contain the yolk and hence contain less calories.  You should use more egg whites when you are trying to limit your caloric intake.  Here are some things I enjoy adding to my omelets:

• Vegetables.  Almost any vegetable will go well in an omelet.  I enjoy spinach and broccoli the most.
• Meat.  Many people enjoy small slices of ham in their omelets.  Steak works well too.
• Cheese.  Adding cheese to an omelet is a good way to add more calories to the meal.

There are many more options as well.  Some types of omelets that are easy to make include a ham and cheese omelet, a spicy Santa Fe omelet (with pepper jack cheese and salsa), and a spinach and mushroom omelet.

Super shake.  A shake is quick to make and can be consumed while you are on the run.  Just add your chosen ingredients to the blender and blend to the desired consistency.  I always start my shakes off with a serving of protein powder, some milk, and ice.  From there you can add a variety of ingredients:

• Fruit.  Blueberries, raspberries, strawberries, bananas, pineapples, and peaches all go well in shakes.
• Vegetables.  Adding spinach and broccoli to shakes is a good way to increase your vegetable intake.  Be careful not to add too much or the shake will become bitter.
• Yogurt.  Yogurt can add more calories to the shake and improve the taste.

With these 3 breakfast ideas, you no longer have an excuse for not eating breakfast.  Share some of your favorite breakfast ideas in the comments below.

A common mistake made by many people who first start a strength training program is not getting enough rest and recovery between workouts.  Some people even attempt training 7 days a week!  After about a week of this, they start to feel sore and fatigued all the time.   Although I admire their enthusiasm, they need to understand what happens to their body when they engage in strength training. 

Strength training actually breaks down and damages your muscle.  You actually will leave the gym weaker than when you went in.  Your body is resilient though, and it repairs and rebuilds itself stronger than before.  If you give your body time to recover, the next time you go back into the gym, you should be a little bit stronger because your body has adapted.

The important part to emphasis here is that your body grows and repairs itself when you are not in the gym.  You need to give yourself sufficient time to recover between workouts.  This articles explores various recovery methods that you can do to decrease recovery time and reduce soreness between workouts.   

Static stretching.  Static stretching after a workout is a great way to aid recovery.  Not only will you feel less sore the next day, but stretching after a workout can also increase flexibility.  You should stretch both the muscles you worked and the antagonist muscles.  So if you worked your hamstrings that day, you should stretch both your hamstrings and your quads. 

Post workout nutrition.  After you workout, you want to get nutrients into your muscles quickly.  Many people drink protein shakes after a workout, but post workout is also a great time to consume carbohydrates.  Good carbohydrate sources after a workout include oatmeal, brown rice, sweet potatoes, yams, and dextrose.  The carbohydrates will replace muscle glycogen, which was used up in the workout.

Soft tissue work.  Foam rolling helps bring blood into the muscles.  This will promote muscle growth and recovery.  I recommend getting a foam roller for the larger muscles and using a tennis or lacrosse ball for the smaller areas. 

Hydrotherapy.  Contrast showers and ice baths can aid recovery by increasing the amount of blood in a region.  This helps bring vital nutrients into the muscles and will help you recovery quickly.

• Ice baths.  If you have access to an ice bath, take advantage of the opportunity.  Get in the ice bath and stay in as long as you can up to 5 minutes.  Then take a long warm shower letting the water hit the muscles you worked. 
  
• Contrast showers.  When you are in the shower, first turn the water as cold as you can stand it for 15 - 30 seconds.  Next turn the water as hot as you can stand it for 15 - 30 seconds.  This is one cycle.  Repeat for 3 - 6 cycles.  Again, let the water hit the muscles you worked.

Low intensity cardio.  Low intensity cardio gets the blood flowing, which allows more nutrients to flow into the muscles.  This also can help pull the lactic acid out of the muscles.  Do not overexert yourself; a brisk walk will work just fine. 

Sleep.  Sleep is the most important tool you have to aid recovery.  When you are sleeping, your body’s repair system goes into overdrive.  You should aim for at least 8 hours of sleep a night.  The quality of sleep is also important.  If you are tossing and turning all night, then you are not going to wake up feeling refreshed and recovered. 

Napping.  Most people do not have the luxury of taking a nap during the day, but a short nap after a workout is a great way to aid recovery.  Even just a 30 minute nap, can help reduce soreness. 

You might not be able to use all these methods, but try adding one or two into your current routine.  If there are any other methods of recovery that you use, let me know about it in the comments. 

In the 7 Nutrition Tips to Build Muscle and Lose Fat article, I list the two best sources of non-calorie containing beverages: water and green tea.  Although I mainly consume water throughout the day, I still try to drink at least two cups of green tea per day.  There are many proven health benefits to drinking green tea.  Here are few of the most significant:

1. Weight loss.  Green tea can boast your metabolism and hence can help you burn fat.
2. Prevent Cancer.  The antioxidants in green tea can help protect your cells from damage that is believed to be linked to cancer.
3. Lower Cholesterol.  Green tea has been shown to lower cholesterol, which can reduce your risk of heart disease and stroke.  Furthermore, green tea increases the ratio of good cholesterol to bad cholesterol by decreasing the bad cholesterol.   
   
4. Anti-Aging.  The antioxidants in green tea can protect your body against free radicals.  This promotes longevity. 
   
5. Strong Bones.  The fluoride in green tea keeps your bones strong by preserving bone density. 
   
6. Prevent High Blood Pressure.  Green tea can prevent angiotensin, which can lead to high blood pressure. 
   
7. Control Blood Sugar.  The polyphenols and polysaccharide in green tea can help control blood sugar levels.
8. Boast your immune system.  The polyphenols and flavenoids in green tea can boast your immune system and help prevent infection. 
   
9. Prevent cold and flu.  Green tea contains Vitamin C, which can help treat colds and flu. 
   
10. Relieve Stress.  Green tea contains an amino acid, L-theanine, which can help reduce stress and relieve anxiety.

Recommendations.  I recommend drinking at least one cup of green tea per day.  A simple approach is to have a cup each day with breakfast.  You can also try making some in the morning and taking it with you to work in a thermos.  This way you can drink green tea throughout the day.

Decaffeinated green tea.  If you use decaffeinated green tea, purchase a brand that is “naturally decaffeinated.”  The natural decaffeination process will preserve most of the antioxidants and benefits of drinking green tea.

Everyone likes to talk about the newest training programs and all the latest supplements, but the most important part of building muscle and burning fat is your diet.  Most people who fail to build muscle or lose fat do so because they fail to follow a healthy diet.

Part of the trouble is the amount of misinformation and contradictory statements being made about nutrition.  There are so many fad diets and so called research studies that it can be quite confusing.  Take for example, the low fat diets, the no carb diets, the low carb diets, and the “don’t eat anything” diets.   

Although there is a lot of contradictory information out there, nutrition experts agree on several key points.  I’ve summarized these key points, into the following 7 nutrition tips:

1. Eat every 2-3 hours.  You should aim for 5-6 smaller meals everyday.  Not only does eating often help increase your metabolism, but it also helps you avoid cravings by keeping you full throughout the day. 
   
2. Eat breakfast.  After sleeping for 8 hours, your body needs fuel to start the day.  A good breakfast will wake you up and make you more alert throughout the day.  Studies have shown that eating breakfast can also increase your metabolism. 
   
3. Only drink non-calorie containing beverages. The healthiest beverages are water and green tea.  To keep yourself away from soda and other calorie-dense beverages, try keeping a water bottle or thermos with you at all times.  I also find it convenient to keep a water bottle on my desk at work. 
   
4. Eat lean protein with every meal.  You need protein to build muscle and recover from strength training.  Protein is also thermogenic and can help increase your metabolism.  A good rule of thumb is to try and get 1 gram of protein per pound of body weight.  So a 160 lb man would want to aim for 160 grams of protein per day.  Good sources of protein are meat, fish, poultry, eggs, egg whites, milk, and cottage cheese.
   
5. Eat whole, unprocessed foods.  Avoid heavily processed foods.  Processed foods contain trans fat, corn syrup, and preservatives.
   • Whole food sources include fresh fruits, fresh vegetables, eggs, meat, fish, poultry, and oats.
   • Processed foods include chips, bagels, pizza, canned meat, and frozen dinners.
6. Eat healthy fats.  Try to get at least 25% of your daily calories from healthy fats.  Good sources of healthy fats are meat, nuts (such as almonds, cashews, and walnuts), peanut butter, olive oil, avocados, flax seeds, fish, and fish oil.  You want to avoid trans fat, vegetable oils, and corn oil. 
   
7. Consume fruits and vegetables with every meal.  Fruits and vegetables contain antioxidants, vitamins, minerals, and fiber.  Some of the healthiest are spinach, broccoli, carrots, oranges, apples, and berries.

Your goal with these 7 tips is to follow them 90% of the time.  If you are eating 6 meals per day (which is 42 meals per week), then you can cheat on 4 meals per week.  The same is true for drinks.  Try to drink water and green tea 90% of the time and save soda and alcohol for the other 10%. 

Most people can achieve their health and body composition goals by just following these tips.  If you are just getting started, spend a few weeks implementing the basics with these tips.  After you have followed these recommendations for at least 3 months, then you can look into more specific diets and nutrition systems.