eliasocaya

[eliasocaya]

“With this, I‘m no longer a slave to sugar”

CONFESSION

Sugar used to be my best friend in my elementary days and we were inseparable, I’d wake up and buy sweetened carbonated drinks and treats for breakfast, buy sugary candies at school, buy anything sweet in stores once I got home, and I’d even make myself milk at night that the color can be distinguished as beige due to putting way too much sugar in it, and it was a sweet, sticky love affair…until it wasn’t.

In high school my body started throwing tantrums, my skin went faulty, and pimples started breaking out like I was. My brain fogged up, and the span of my focus only lasted for mere minutes making studying feel like trying to read a book upside-down, my energy levels seemed to hit the ceiling most of the time but I crashed on the floor quickly as if I was someone depressed, and lastly, I was underslept and craving food that’s why I was underweight, what I found out was it was the sugar, the silent saboteur hiding in my favorite snacks, and from the resources I have watched and read spoke of diabetes, and so, I decided to break up with sugar, no more candies at midnight, no more stolen sips sodas, but I do have my few regressions and setbacks, probably because I was dependent on sugar for a very long time quitting in an instant deemed to be impossible but I am eager to succeed.

The first few days were brutal, my head pounded like crazy to the point where I could feel the pulse in my head, and my body was all over the house, wanting to get some of that sweet poison, imagine an addict who can’t think, straight and seemed anxious as if they want to do something but can’t get it done, someone who can lay flat on the nor sit with their thoughts, yeah, that’s me, for every cell in my body craved that sugary rush, and the reason why quitting is so hard is because I am surrounded by temptation and there is this constant struggle between wanting and neglecting sugar.

Then came the crash, on day 3, I found myself constantly opening the fridge, eyes glued to a strawberry jam. Sugar whispered promises of instant energy, of making the exhaustion melt away my hand twitched, reaching for the forbidden fruit, but then, I contemplated, “Is this who I wanted to be? A sugar slave, ruled by cravings and tantrums? No way.” I closed the fridge and started to clean my room. It wasn’t easy. There were more cravings and more moments of weakness, I’d walk past the store, and I’d see my friends slurping sugary drinks, their faces lit up with pure joy it was mental torture, but slowly, things changed the cravings dulled, replaced by a newfound appreciation for real food, fruits, and vegetables tastes like life itself and even water, I knew I was doing something right when my skin cleared up, my stomach craved real food, and my brain felt like it had finally woken up from a nap.

But I’m not going to lie, it’s still a battle sometimes, the songs of sugar still call from time to time, but I have weapons now on which I’m going to tell you, but do consider that it’s not a one-size-fits-all approach, what has worked for me might not work for you, patience and persistence is key in succeeding to these trial and error process so disregard those that won’t work, and reinforce those that will, and with that being said, let’s get into it.

WHAT LED ME TO THE ADDICTION

I was born with no idea of what sugar tastes like, so sugar dependency had to do something when I was growing up, my “environment and its cues” had a crucial role in this picture, and it also has a significant role in understanding my sugar addiction, and here’s how it fits into the issue.

Environmental Cues:

Availability and Accessibility: Easy access to the addictive substance or activity fuels cravings and reinforces use, Stores near our house that sell cheap sweet treats can significantly strengthen the addiction’s hold.

Social and Norms: Oftentimes those who are in authority are usually the ones who are also into this kind of addiction, conversely, being around others who actively engage in the addiction can trigger cravings, and those coins that may seem insignificant can be used to buy these sweet substances.

Sensory Reminders: Smells, sights, sounds, and even locations can trigger powerful memories of cravings associated with the addictive substance or activity, and I don’t see any rational sense why should a guardian or someone in authority bombard a kid verbally about the things he/she should avoid when an underlying issue is at plain sight which is the environment.

Stress and Emotional Triggers: Environmental stressors can be potent triggers for seeking the “comfort” of the addiction, and in my case, I found my comfort in sweet substances which led me down to my pitfall.

My sugar addiction is a complex interaction between psychological and environmental factors, and by not understanding all these angles, the effects of this addiction compromised different aspects of my life including my mental health, I remember the time when I couldn’t do even the simplest task for myself for I was craving the “dopamine hit” that the sweets treats provide, it also came to the point wherein I was feeling depressed because I can’t get the same feeling of “dopamine hit” just like before, and I was spending way too much and even getting the sugar from unusual sources like jams and coffee, and since the environmental cues act as the “matches” that ignite the “fire” of psychological cravings and learned behaviors, I got tired of the “burns” that it was giving me which led to the decision of changing my lifestyle.

THE SECRET THAT MADE ME RECLAIM MY LIFE

These are the methods that worked for me, though some of these might not work for you depending on your situation, feel free to reinforce those that will, and eliminate those that will not, but the secret won’t work unless you convince yourself consciously that you’ll change the behavior that led you this situation, and it’s a never-ending war against oneself, there has been countless of times wherein the temptations are getting the best of me, and yes up to this day my will power is constantly being tested, but with patience and persistence somewhat somehow I am winning.

Environmental Mindfulness: Ever since I paid attention to my surroundings, I started to notice, and ‘can’ notice the potential temptations and consciously limit my exposure to them.

Limiting Exposure: Once I am conscious that there is a potential temptation lying around, I don’t expose myself to the hazards, I maximize the friction between me and the hazards. I throw it, and oftentimes I just give it to others who want it.

Hydration Habit: Staying hydrated is essential for my overall health and it helps curb my sugar cravings especially when I aim to drink plenty of water throughout the day, I carry a reusable water bottle to make it easy to reach when I am outside and not sodas or juices.

Meal Plan To Proper Meals: When I plan my meals ahead of time, I avoid making unhealthy choices when hunger strikes, especially when there is real food that’s high in nutrition available for consumption.

Moving regularly: My physical activities such as long walks, and working out help me regulate my blood sugar levels and release endorphins, which improve my mood and reduce my cravings, I aim for at least 20 to 30 minutes of moderate-intensity exercise most days of the week.

Saying NO: This is probably the most important habit that helped throughout this journey, saying “NO” to temptations wasn’t easy at first, for this may hurt someone who’s trying to be generous to you, so proper reasoning is the to the guilt of saying no.

Final Remarks:

Overcoming my sugar addiction is full of ups and downs, sometimes, I feel like winning and sometimes I feel like giving up, the only thing that pushes me is that “entirely up to me, whether I’ll fail or succeed” overcoming sugar addiction is something that requires a multifaceted approach, addressing both the psychological and environmental aspects of the condition, and it’s not something that can easily be fixed by adopting healthy habits but by managing environmental cues, and seeking support when needed, but make sure that the environment is somewhat or somehow supports the fixing process and does not cause any further damage if you want to be something that has an underlying issue get fixed.

Remember, progress is not linear, there will be setbacks and challenges along the way but with determination, perseverance, and the right tools, you can overcome sugar addiction and embrace a healthier, more fulfilling life.

Resources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2235907/

https://www.webmd.com/diet/ss/slideshow-sugar-addiction

https://alcoholstudies.rutgers.edu/sugar-addiction-more-serious-than-you-think/

https://www.healthline.com/health/food-nutrition/experts-is-sugar-addictive-drug

#fitness #fitness tips #gym #physiology #wellness #health #health and wellness #nutrition #weight loss #wellbeing #diet #addiction #self love #self care #weightloss

[eliasocaya]

“Lose Weight With Less Effort”

Hi Reader!

Let’s cut to the chase, you have probably watched a ton of videos and read a couple of blogs about tips and tricks on how to lose weight, which are probably long and full of biases, I have been there and it’s an irritating and defeating process, no matter how eager I wanted to lose weight, I can’t seem to commit to the practices that I have stumbled upon fully, and this unending cycle of “waking up tired, lethargic all day, and not inspired to burn a decent amount of calories for whatever reason, binge on to any food then sleep” has led me to write an article that will help those who are experiencing this first hand like me, and right now you’re probably thinking “Why on earth should I listen to some guy that has written an article about this particular issue?” and the answer is this article published by a random writer on the internet might probably be your last chance on reducing your probability of meeting your ancestors due to weight problems, second, if you’re sick and tired of all the BS in the internet about this particular issue then lucky for you for I’ll spoon-feed all the things that you must know and must do in order to get the life that you want, and by the way if you’re reading this while laying on your couch or your bed, I just want you to know that you will belong to the 80% of the people who won’t succeed on finishing this article and chances are, you hit plateau and give up few months from now and won’t succeed on your weight cut journey, so sit up straight, focus, and let’s begin.

“Your everyday habits are the reason”

Habits are like a double-edged sword, they can affect others and you too, and these everyday habits are the primary indicators of your current situation, think of it this way, imagine that a single burger won’t hurt right? maybe another burger for tomorrow won’t hurt too right? Now multiply it by 365 days which is equivalent to a year and that my friend now has a significant impact not only on your weight but also on your health, and it doesn’t have to be a burger, it can vary from any food that exceeds the calories that our bodies need, but what if we changed those burgers or snacks to something healthier like water, multiply it by 365 days and your skin and weight will look better than an average, and in simpler terms “Small habits may seem not so important at the moment accumulates into something greater within time” and if you think that your current weight is the accumulation of all the years of your eating habits, you’re right indeed.

“Reinforcement and Elimination”

The only way to turn your life into something promising is by a process called “Reinforcement and Elimination”, it is reinforcing the good habits that will shape you into someone that you’ve dreamed of for a long time and eliminating the bad habits that led you to become someone who has an undesirable shape in the first place. I have fallen short in my journey because I have the wrong process of this reinforcement and elimination method, and I even regressed because of my wrong approach to the method, I noticed it when I was not getting inspired nor not having the drive to do even the simplest tasks, like drinking water. Now, think of it this way, when we wake up it’s doubtful that we have the energy or the willpower to get up and go to the kitchen and drink a glass of water, or maybe go to the bathroom for a cold shower right? And that is because of the thing called “Environmental Cues”, which is the most important part of this method simply because, if there is less friction towards you of the habit the more likely you’ll repeat that habit from day to day basis, and that includes both good and bad habits, majority of the people will have their phones beside them when they wake up, then scroll and binge into unnecessary information like videos or whatsoever for over 2 hours or more. Notice how the cues in our environment have a significant role in this journey and this implies not only in phones for I know some that store food near their bed and they have been doing it for years. But what if the majority had water bottles beside them, a journal, a treadmill, a pair of dumbells, or maybe something that they needed to do to succeed in the career they chose? As for me, it was weight lifting and writing, and I am living the life right now because “I have chosen to design my environment to give me cues that will be beneficial for my well-being, and how we shaped and designed our environment is an indicator whether we’ll stick to the method until we get the result we wanted”

“Fool-proof Habits”

Starting a good habit or sticking to a good habit doesn’t require you to perform the habit at full capacity or 100% efficiency, imagine someone who wants to become a boxer, a beginner must know and practice beginner things to stick to it for a long time, imagine the beginner at boxing fought against a professional boxer for an entire 12 rounds? it’s unlikely that the beginner will finish the 12 rounds and survive the aftermath, imagine someone who wants to become a well-known author, it’s also unlikely that he or she will finish an entire book in one sitting, and this is the approach of the majority who fails at sticking to the right habits, they start a good habit and then perform the habit as if they are someone who’s performing the habits for a very long time, No one in the right rationality will do that, if the goal is to lose weight and have a desirable shape, why on earth jog for nearly 1 kilometer for one day like a mad man until you’re nauseous and in the brink of passing out? The habits that I have written below are the habits that led me to become someone I’m confident of, but do consider the fact that it’s a neverending of trial and error especially when you’re just someone starting, it’s not one size fits all, find out what works for you.

“FIX YOUR SLEEP” — Your sleeping habits have a tremendous effect on your eating habits. If your circadian cycle (body clock) is far from normal or desirable then it is probably one of the indicators of why you’re eating habits are making you gain weight, if you’re someone who wakes up late then you’re someone who eats later in the day, and to fix your sleeping habits can vary from not exposing your eyes to screen time 3 hours before your sleep time to not consuming meals or snacks 3 hours before your sleep time, remember environmental cues right? Make sure to eliminate any activity or things that may and can disrupt your sleep, put your phone in another room, and maximize the friction between you and a bad habit, I can provide you the reasons for this certain topic but I cannot explain all the details about this topic due to off-topic reasons (https://medium.com/@elias.ocaya/sleep-deprivation-changed-me-3ab66b772f0b)

“FIX YOUR HYDRATION”— I cannot stress this enough but I don’t who is fit and effective and does not drink water, to hydrate the right way don’t drink 2 liters of water in one go, even plants drow, and when it comes to humans drinking 2 litters in one go is idiotic, cause we’ll end up peeing electrolytes that our bodies need, what you must rather do is put sea salt (Himalayan salt) on your water but not too much, a good starting point is to use 1/4 teaspoon of salt per liter of water, and make sure to get rid of the snacks or sweetened carbonated drinks near your bed and replace it with this salt-infused water, why? Remember the term “Environmental Cues” right? If it’s the water you’re next to after you wake up and not your phone or snacks, then hydration won’t feel like a chore but rather an automatic activity that is beneficial for your progress in this journey. (https://medium.com/@elias.ocaya/Im-putting-salt-in-my-drinking-water-and-here-s-why-f0d7951d8f00)

“FIX YOUR MEALS”— Make sure what you eat are real foods, not processed and not junk, and eliminate processed carb salties, and carbonated sweetened drinks. I don’t what you’ve been eating that led you to that position in the first place but I can bet that it is something that isn’t healthy, and to fully commit to the practice of eliminating the garbage that you’ve been consuming make sure not to store snacks in your room, once we are aware of the effects of “Environmental Cues”, avoiding such impulsive snacking can be effortless. There is also this thing called “Fasting”, I know that you already have heard of it more than once in your life, and to give you a brief explanation of what is fasting is basically it is voluntarily abstaining from food or drink for a certain period of time due to its overall health benefits, I’m not going to explain the detailed explanation of “Fasting” but I can give you the source and some of its benefits such as “reduced aging rate and cells regeneration” (https://medium.com/@elias.ocaya/age-slower-with-this-method-dd9ffc53fc5b)

“FIX YOUR ACTIVITIES”— Now there’s a misconception about losing weight when it comes to exercising that the majority of people have been following for a long time and that is “Move more to burn more” which is very idiotic from a physiological perspective, for there are some who follows this despite of the drawbacks of too much physical stress, think of it this way “If your someone who’s trying to burn a decent amount of fat by walking, then walking for 30 minutes is good, and if walking for 30 minutes is good then walking for 40 minutes is better, and if walking for 40 minutes is better, then walking for 1 hour is way better, and if walking for 1 hour is way better, then walking for 2 hours is even better”. Now this kind of thinking and approach only exhibits the lack of knowledge and understanding about the physiological capacity of the human body. “Training Less” does work if done correctly in a disciplined manner, but “Training Less” doesn't mean that you do a certain activity “half-assed”, training less in a disciplined manner simply means training intensely for a short period of time in order to maximize its benefits and effectivity, here’s the source about this idea if you want to delve into its scientific explanations properly. (https://medium.com/@elias.ocaya/train-less-if-you-want-a-great-physique-and-to-avoid-a-plateau-cd83ede0ab1b)

For you,

You are one of the few who have made it this far and be happy about that, a small win is still a win. The majority of the people who come across certain information that can aid their current problem will just be another piece of information that’ll be forgotten, and take note that I am not getting anything for this, I’m just another random human being sharing the knowledge that he knows to another human being, and I want you to consider this before I end my article here, “It’s entirely up to you whether you’ll utilize and follow this information that I have gathered for years, only you can pull yourself to the pit that you dug, only you can make it possible, and I want you to know that I have been there which makes me envious of the fact that you’re getting this for free, till next time friend, may you also succeed in your journey.”

#neuroscience #gym #wellness #physiology #wisdom #psychology #fitness tips #fitness #weight loss #weight goals #weight management #weight lifting #weightloss #healthy diet #weight loss journey #diet #weight mention #nutrition #nutrients #nutritious #health and wellness #wellbeing #health #science #workout #fitspiration #fitlife #self love #self care #personal

[eliasocaya]

“Age slower with this method”

JOURNAL

I was doing my everyday routine in my room and an innocent look in the mirror got me thinking, “Have I always looked this old?” I almost got rid of my mirror due to being conscious about how I look. Still, I do know for a fact that there will be a certain point in my life when I am no longer able to move the way I used to a few years ago, stay up all night like I used to, and look like I used to, I am not just ready that it’s all coming into me fast, this realization had me deciding if I should continue the habits that lead to early aging despite of the dopamine hit they are providing, and after contemplating and a little bit of convincing, finally I decided that I will write an article about this issue, and how we can avoid it. The flow of this article will revolve around the scientific explanations of the “Why and How” topics about aging, I’m not an expert on this field, just a fellow wellness enthusiast sharing his experiences, beliefs, and methods on a particular issue; and if you’re someone like me who is conscious enough about his or looks, or what they are going to look like few years from now, better stick around to find out the secret on how you and I can slow down aging.

WHY DO WE AGE?

Aging is a complicated interaction of genetic, cellular, and environmental elements, the genetic program at the center of this intricacy raises the possibility that aging is a natural component of human biology. Cellular senescence or decline of the cells is a result of telomere shortening, which is the progressive loss of protective caps at the ends of chromosomes with each cell division. Cells have a limited capacity for replication, and the buildup of damage has an important function in the aging process at the cellular level. Attacks on cells come from a variety of causes, such as oxidative stress, pollutants in the environment, and normal metabolic wear and tear. As a result of this cellular wear and tear, a mitochondrial malfunction occurs, which reduces energy generation and impairs cellular function, aggravating the aging process further another aspect of aging is hormonal alterations, which bring about changes in sex and growth hormones and affect vital physiological functions including bone density and muscle maintenance. Dying cells, known for their metabolic activity and halted division, emerge as a double-edged sword that promotes both chronic inflammation and tissue healing, so as we age, inflammation, also known as “inflammageing,” becomes noticeable and disturbs the delicate balance of immunological responses. As a person ages, their ability to fold proteins correctly — a process necessary for proper cellular operation — may deteriorate, resulting in folding errors and clumping.

(So aging happens because of a mix of our genes, our cells, and the world around us, I want you to imagine our genes have this built-in program that kind of makes aging a natural part of being human and now, inside our cells, there’s this thing called cellular senescence — it’s like the cells slowing down or declining, and it happens because of these things called telomeres getting shorter every time our cells divide, but our cells can’t keep dividing forever, and the damage they get from stuff like pollution and just everyday wear and tear is part of what makes us age. It’s like a wear-and-tear tag-team and then there’s this powerhouse inside our cells called mitochondria that starts glitching, making less energy and messing up how our cells work, making aging even more of a thing, and the hormones, which are like the body’s messengers, go a bit haywire as we age. They mess with stuff like bone density and muscle upkeep. And get this, some cells stop dividing but stay active, creating a weird situation where they both cause inflammation and try to fix things, so, inflammation becomes a bit of a troublemaker as we age, disrupting our body’s normal responses)

HOW TO SLOW DOWN AGING?

“Fasting” a physiological state known as fasting is defined as an intentional, brief period of not eating. It goes beyond simply not consuming any calories; it involves an elaborate coordination of metabolic functions designed to preserve energy balance and adjust to nutrient shortage and the body uses stored glycogen, a type of glucose kept in the muscles and liver, as energy during the early phases of fasting. The body enters a state of ketosis when glycogen stores run low due to a change in metabolism, and during ketosis, the liver converts fatty acids into ketone which serves as the body’s main source of energy for various tissues, including the brain, at the same time, fasting triggers autophagy, a process of cellular recycling that removes damaged components and improves the health and resilience of cells. Fasting is also associated with hormonal changes, including a decrease in insulin and an increase in counter-regulatory hormones that encourage the body to break down fat reserves for energy whether practiced long-term or intermittently, fasting causes a variety of physiological reactions, such as altered gene expression, increased insulin sensitivity, and the activation of stress-resistance pathways. Although controlled fasting has its origins in our evolutionary past as a response to times of food scarcity, recent studies have shown that it may have positive effects on health that extend beyond longevity and decreased aging rate.

“Fasting” explained from a physiological perspective

Fasting slows down aging from a physiological perspective by causing a series of molecular and cellular reactions. One important mechanism is the induction of autophagy when the body is denied its main source of energy, such as when fasting, it stimulates cells to repair and recycle damaged parts in order to reduce the build-up of waste furthermore, insulin sensitivity is altered by fasting, which encourages metabolic flexibility as well as optimizes blood sugar levels. This change affects important aging pathways and lowers the risk of age-related illnesses like diabetes. Growth hormone and insulin-like growth factor-1 (IGF-1) are two examples of hormones that drop during fasting, telling cells to focus on repair and maintenance rather than growth, this recalibration is consistent with a process known as hormesis, in which mild stressors — such as fasting — cause adaptive reactions that build resilience, fasting promotes the expression of longevity-related genes, including sirtuins, which are associated with increased lifespan by modulating this method, fasting emerges not as a deprivation, but as a strategic intervention that engages the body’s innate mechanisms for repair and rejuvenation.

(It is this thing where you intentionally take a break from eating for a bit and it’s not just skipping meals, there’s an amazing activity happening inside our body. At first, it uses stored sugar (glycogen) for energy, and when that’s running low, it flips into this rad state called ketosis. Imagine your body breaking down fats into ketones, which become the VIP energy source, especially for the brain, but here’s one of those amazing things– fasting triggers autophagy and think of it as your body’s cleaning crew, tossing out the damaged stuff from cells, making them healthier and tougher now hormones get in on the party too, like insulin taking a chill pill and other hormones pushing your body to break down fat for energy, it’s like giving your body a power-up, your gene, your insulin, and your cells, becomes rejuvenated. So, yeah, fasting isn’t just a hunger strike; it’s a secret weapon against aging, making your body bounce back from regressions)

Sources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8492807/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8932957/

https://www.usatoday.com/story/news/2018/09/06/fasting-may-more-important-than-what-youre-eating-study-suggests/1206269002/

https://www.usatoday.com/story/news/2018/09/06/fasting-may-more-important-than-what-youre-eating-study-suggests/1206269002/

https://blog.insidetracker.com/intermittent-fasting-impacts-longevity-summary-research

#wellness #physiology #fitness tips #fitness #habits #weight loss #wellbeing #health and wellness #health #lifestyle #life stuff #nutrition #lose weight fast #gym #gymlife

[eliasocaya]

Train less if you want a great physique and to avoid a plateau

Experience

I have been a fitness enthusiast for at least four years and I have loved the ups and downs of my journey, It’s an unending path toward discovery, frustration, learning, and unlearning, I have also accepted the fact that the continuous pursuit of this lifestyle has made me a student that will always keep on sharing and absorbing the experiences and the knowledge that this lifestyle has taught and kept on teaching me, not only form the resources that I have found but also through the people who’s been through this commitment longer than I was. Throughout this path of lifestyle I took, I have stumbled upon a recent discovery that has been practiced since the 1970s: “Mike Mentzer’s Heavy Duty Training.” Mike Mentzer, along with his brother Ray Mentzer, introduced the high-intensity training philosophy, a method that emphasizes shorter, more intense workout sessions with a focus on progressive overload, intensity, and allowing sufficient time for recovery, this approach also emphasizes the importance of avoiding overtraining by providing adequate recovery time.

The Training Explanation:

Provided below are the reasons and the scientific explanations on how this approach will maximize the hypertrophy and performance of our muscles especially if you’re an athlete, I’ll also include the resources and where I have read those resources. The philosophy behind Heavy Duty Training is rooted in the belief that short, intense workouts, when done with proper form and focus, can be more effective for stimulating muscle growth and strength gains compared to longer, less intense workouts. It also emphasizes the importance of avoiding overtraining by providing adequate recovery time.

A. Shorter Workout Duration

Heavy Duty Training promotes shorter workout sessions, typically with fewer exercises and sets than traditional training methods. The emphasis is on quality over quantity, with a focus on high-intensity efforts during each exercise.

1. Hormonal Response: Short, intense workouts have been shown to elicit a favorable hormonal response, including an increase in growth hormone and testosterone levels. These hormones play crucial roles in muscle growth and repair. 2. Myofibrillar Hypertrophy: Intense resistance training, especially with heavy loads, is associated with myofibrillar hypertrophy. This type of muscle growth involves increasing the number of contractile proteins within muscle fibers, contributing to strength and power. 3. Increased Neural Activation: High-intensity training recruits a greater number of motor units and enhances neural activation. This can lead to improved strength gains and more efficient muscle fiber recruitment during subsequent workouts. 4. Enhanced Metabolic Rate: Intense exercise, particularly resistance training, has been linked to an increased post-exercise metabolic rate. This means that the body continues to burn calories at an elevated rate even after the workout is completed, contributing to fat loss and weight management. 5. Improved Insulin Sensitivity: Intense exercise has been shown to enhance insulin sensitivity, potentially reducing the risk of insulin resistance and type 2 diabetes. Improved insulin sensitivity facilitates better nutrient uptake by muscles. 6. Efficient Time Management: Shorter workouts are often more time-efficient, making it easier for individuals to adhere to their exercise routine consistently. Consistency is a key factor in achieving long-term fitness goals. 7. Reduced Risk of Overtraining: Shorter, more intense workouts may help prevent overtraining by minimizing cumulative fatigue and reducing the risk of excessive stress on the central nervous system. 8. Elevated EPOC (Excess Post-Exercise Oxygen Consumption): High-intensity workouts lead to increased oxygen consumption after exercise, known as EPOC. This phenomenon contributes to additional calorie expenditure and fat oxidation during the recovery period. 9. Mitochondrial Biogenesis: Intense exercise has been associated with mitochondrial biogenesis, the process by which new mitochondria (the cell’s energy producers) are formed. This can enhance endurance and overall energy metabolism. 10. Maintenance of Muscle Glycogen Levels: Shorter workouts help preserve muscle glycogen levels, reducing the need for extended recovery times. This is particularly relevant for individuals engaged in resistance training or high-intensity interval training (HIIT).

B. Progressive Overload

Is a fundamental principle in strength and muscle development. In Heavy Duty Training, the goal is to continually increase the intensity or resistance over time to challenge the muscles and promote growth. This can be achieved by progressively adding weight to exercises or increasing the difficulty in other ways which involves systematically increasing the intensity or resistance of training and has various physiological justifications that favor muscle growth and adaptation.

1. Muscle Fiber Recruitment: Progressive overload challenges the neuromuscular system, leading to the recruitment of more muscle fibers during exercise. This recruitment stimulates a greater proportion of muscle tissue, contributing to hypertrophy. 2. Microscopic Muscle Damage and Repair: Overloading muscles creates microscopic damage at the cellular level. The subsequent repair process involves the synthesis of new proteins, leading to muscle growth. This process is part of the adaptation to increased loads. 3. Hormonal Responses: High-intensity resistance training, characteristic of progressive overload, triggers hormonal responses, including increased levels of growth hormone and testosterone. These hormones play key roles in muscle protein synthesis and overall muscle development. 4. Cellular Signaling Pathways: Progressive overload activates cellular signaling pathways, such as the mTOR pathway, that regulate protein synthesis. These pathways are crucial for muscle adaptation and growth in response to mechanical stress. 5. Increased Protein Synthesis: Overloading muscles stimulates protein synthesis, the process by which cells build new proteins. This heightened synthesis contributes to muscle repair, maintenance, and growth. 6. Satellite Cell Activation: Progressive overload can activate satellite cells, which are specialized cells involved in muscle repair and growth. These cells contribute to the regeneration of damaged muscle tissue. 7. Myofibrillar Hypertrophy: The increased mechanical tension on muscles during progressive overload induces myofibrillar hypertrophy, referring to the growth and strengthening of the contractile proteins (myofibrils) within muscle fibers. 8. Increased Muscle Cross-Sectional Area: Progressive overload leads to an increase in the cross-sectional area of muscle fibers. This structural adaptation results in larger, stronger muscles. 9. Improved Motor Unit Recruitment: Progressive overload enhances the coordination and recruitment of motor units. As the body adapts to increased resistance, the nervous system becomes more efficient in activating muscle fibers, contributing to strength gains. 10. Mitochondrial Biogenesis: Resistance training, as part of progressive overload, has been associated with mitochondrial biogenesis. This process involves the creation of new mitochondria within muscle cells, enhancing energy production and endurance.

C. Intensity

Refers to the level of effort exerted during each set. Heavy Duty Training encourages individuals to push their muscles to near failure or momentary muscular failure which means performing each set until it becomes extremely challenging to complete the last repetition with proper form in the context of heavy-duty training it involves pushing the muscles to near failure or momentary muscular failure during each set.

1. Muscle Fiber Recruitment: High-intensity training recruits a greater number of muscle fibers, including both fast-twitch and slow-twitch fibers. This maximizes the overall muscle engagement during the exercise. 2. Motor Unit Activation: Intense efforts activate more motor units, which are comprised of a motor neuron and the muscle fibers it innervates. This recruitment of motor units contributes to greater force production. 3. Metabolic Stress: High-intensity training creates metabolic stress within the muscles, leading to the accumulation of metabolites such as lactate. This stress has been associated with muscle hypertrophy and anabolic hormone release. 4. Hormonal Response: Intense exercise triggers the release of hormones such as testosterone and growth hormone, which play crucial roles in muscle protein synthesis and overall muscle adaptation. 5. Cellular Signaling Pathways: Intense resistance training activates cellular signaling pathways, including the mTOR pathway. These pathways are essential for muscle protein synthesis and muscle growth. 6. Lactate Threshold Improvement: High-intensity training can improve the lactate threshold, enhancing the muscles’ ability to tolerate and clear lactate during intense efforts. 7. EPOC (Excess Post-Exercise Oxygen Consumption): High-intensity training leads to a higher EPOC, which means the body continues to burn calories and undergo metabolic processes even after the workout, contributing to fat loss and energy expenditure. 8. Myofibrillar Hypertrophy: Intense resistance training, especially with heavy loads, can lead to myofibrillar hypertrophy, where the contractile proteins within the muscle fibers increase in size and number. 9. Improved Neural Adaptations: Training at high intensity enhances neural adaptations, improving the efficiency of the nervous system in recruiting muscle fibers and generating force. 10. Greater Mechanical Tension: High-intensity resistance training places a significant mechanical load on the muscles. Mechanical tension is a key stimulus for muscle growth and strength development.

D. Sufficient Time for Recovery:

Allowing sufficient time for recovery is a critical aspect of Heavy Duty Training. Since the workouts are intense, the muscles need time to repair and grow stronger. This often involves having a well-structured workout schedule that includes rest days and ensures that each muscle group gets adequate time to recover before being trained again.

1. Muscle Repair and Growth: During exercise, especially resistance training, muscle fibers experience micro-tears. Adequate recovery time allows these fibers to repair and grow, contributing to muscle hypertrophy. 2. Hormonal Balance: Intense exercise, especially heavy resistance training, can lead to hormonal changes. Sufficient recovery helps maintain a balance in hormones like cortisol and testosterone, essential for muscle growth and overall health. 3. Energy Restoration: Recovery time allows the restoration of energy stores, such as glycogen in muscles and the liver. This is crucial for sustained energy during subsequent workouts. 4. Central Nervous System Recovery: Intense training can fatigue the central nervous system (CNS). Adequate recovery time is necessary for the CNS to recover, optimizing neural adaptations and enhancing strength gains. 5. Reduction of Exercise-Induced Inflammation: Exercise induces inflammation, which is a normal part of the muscle repair process. Sufficient recovery helps manage and reduce inflammation, preventing overuse injuries. 6. Prevention of Overtraining Syndrome: Overtraining can lead to a decrease in performance, increased risk of injury, and negative effects on overall health. Sufficient recovery helps prevent overtraining and its associated negative consequences. 7. Optimization of Protein Synthesis: Protein synthesis, the process by which cells build proteins, is elevated during recovery which is essential for muscle repair and growth. 8. Joint Health: Recovery time allows joints, ligaments, and tendons to recover from the stress of exercise, reducing the risk of overuse injuries and promoting overall joint health. 9. Enhanced Immune Function: Intense training can temporarily suppress the immune system. Adequate recovery supports immune function, reducing the risk of illness and infections. 10. Psychological Restoration: Recovery time is not only essential for physical restoration but also for psychological well-being. It helps reduce mental fatigue, prevent burnout, and maintain motivation for consistent training.

Evaluation

My body has undergone promising development since embracing Mike Mentzer’s Heavy Duty Training and the shift to shorter, more intense workouts has been a game-changer my muscles are responding like never before, and the focus on progressive overload has sculpted my physique in ways I never thought possible, the intensity of each session, pushing myself to the limits, has resulted in substantial gains in strength and size and I’m amazed at how efficient and effective this approach is — quality over quantity. The emphasis on recovery has prevented burnout, and I find myself consistently exceeding my fitness goals. Mike Mentzer’s philosophy has become my fitness foundation, and the results speak for themselves. It’s not just a workout; it’s a transformative journey, the strategic combination of shorter, high-intensity workouts and a focus on progressive overload has produced remarkable physiological adaptations my muscle fibers have undergone significant hypertrophy, showcasing the effectiveness of this approach, and also, the emphasis on maximal effort during each set has not only enhanced my strength but also triggered beneficial hormonal responses, promoting optimal muscle growth and the method’s attention to recovery aligns seamlessly with physiological principles, preventing overtraining and supporting long-term progress. My fitness journey hasn’t always been promising, there were times when I wanted to give up, due to the frustration of hitting my plateau countless times, and yes, you won’t always get the result that you want, it’s a long and defeating process especially when you’re someone who’s learning from mistakes but I am glad that this journey has kept on teaching me until now, and if you’re someone who seems to have hit their plateau, I highly recommend switching to this training method.

Sources:

https://www.artofmanliness.com/health-fitness/fitness/mike-mentzer-heavy-duty/

https://www.strengthlog.com/mike-mentzer-workout-routine/

https://www.muscleandfitness.com/flexonline/training/mike-mentzers-high-intensity-workout/

#physiology #wellness #fitness #gym #bodybuilder #body building #fitness tips #workout #workout tips #bulking