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6 Mistakes CrossFit Coaches Make And How to Fix Them

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We’ve worked with well over a thousand CrossFit® coaches across the globe. We speak with coaches daily about their goals and their struggles. These dialogues have offered us unique insights what works and doesn’t work in the fitness coaching as it relates to CrossFit®.

Inside all of these conversations we’ve discovered the top six common problems CrossFit® Coaches face as well as how to overcome these challenges.

  • You go after the wrong clients

    Many CrossFit Gyms and coaches utilize free trials or low membership prices in an effort to acquire more clients. While this strategy does get more clients into the system, it brings the wrong type of clients into your system. People who enter your gym through low price offerings typically aren’t going to be very well aligned with your beliefs or view of fitness.

    (RELATED: Wheels of Fortune: Why Discounting Your Gym Services Kills your Business)

    This massive influx of the wrong type of clientele ultimately drains you business system, your coaches, your current recurring clients and yourself. These practices dilute your gyms services, not enhance it.

    Don’t get lost in the idea that more clients today will help you reach your business goals.

    You need to spend time today determining who the best clients are for your fitness services. This leads to a stronger message, better results, and a proper platform to run your business.

    The Solution…

    Create a vision: Understand who you are and define your business., otherwise you will consistently reach out to the wrong ‘type’ of client.

    Identify your ideal client: Take the time, do your research, and determine what type of client aligns with your vision. You shouldn’t have to price down your gym services in order to find them.

    Market to those ideal clients: If you market that you have the “lowest price in the city” do you think that you will sign up clients who will be loyal when a cheaper option opens up next door?
    Not a chance. Marketing to your ideal client will not only preserve your brand identity but it will also make it easier for the ideal client to find you.

    Deliver to those ideal clients: If you claim to be the best gym in the city, then consider
    these two points:

    1. how can you prove it?
    2 what are you doing to ensure that you actually deliver that quality?

    It’s a cliche because it’s completely true. Actions speak louder than words.

  • Your WOD’s Aren’t Designed Effectively

    When you walk into the gym everyday and write the workout on the board, do you KNOW how your clients will respond?

    Let’s take “Fran” for example, after running a group through the workout, is everyone lying on the ground coughing in pain? Or, when you look around are some only slightly sweating and are already putting their weights away? The challenge is that each person responds differently to all workouts depending on their muscle endurance, mechanical ability, strength, skill, speed or capacity. In the case of Fran, the workout was originally designed to simulate a 2 minute gymnastics ring routine that left them gasping for air. So, if you are wanting to test your clients in a 2 minute time domain, is Fran really the right test?

    Most CrossFit Coaches have no understanding of how to program an effective and targeted Workout of the Day. Much of this has to do with the manner in which they were taught in the Level 1 CrossFit Certification courses. They simply were not taught how to program workouts in a way that tackled the various energy systems.

    Everytime you create a workout, it needs to have a purpose. Constantly varied functional fitness movements performed at high intensity does not imply that you slam random movements and time domains together.

    The Solution…

    Determine the purpose of your workout: Are you testing or are you training a
    specific fitness domain: endurance, strength, stamina, speed, power, coordination, etc.

    Design a workout with a specific response in mind: If you’re trying to test
    a client’s 2 minute capacity to tolerate pain and they can go unbroken in thrusters and
    pull ups, prescribe Fran. If your client is not proficient in either of those movements,
    prescribing 21-15-9 of slam balls and no push up burpees may be a better test for that
    individual.

    Reflect: Constantly evaluate and refine your programing to ensure that your clients are
    progressing, avoiding injuring and getting results.

  • You Don’t Coach Nutrition or Lifestyle

    Training is a very small part of the journey to health and fitness. If you were to calculate how much time a client typically spends in a gym compared to everything else they do weekly, the gym only constitutes 3% of their total time commitment each week. This leaves 97% of their life unaccounted for.

    This is where nutrition coaching and lifestyle coaching come into play.

    Your clients originally came to you for results. They had some goal in mind and they believed that you could help them reach it. When you sat down with them to discuss how your program could get them there did you casually mention nutrition or did you lay out a specific plan? Did you offer any lifestyle guidance and advice?

    Nutrition plays a very important role in someone looking and feeling better as well as their performance. If you cannot address the nutrition or lifestyle side of the equation your clients may not reach their goals.

    It is a mistake to believe that a client will implement your nutrition or lifestyle advice if you have never had a conversation with them and truly understand where they are starting from. Every person has different goals, unique metabolic systems, and changing lifestyles. If you are giving “one-size-fits all” advice or running challenges because you don’t have knowledge on nutrition you will lose both credibility and clients.

    The Solution…

    Discuss nutrition and lifestyle from the start: Make nutrition and lifestyle part of the initial consult. Find out exactly what they ate the last couple days, and ask them how they feel after they eat, during training and throughout the day/night. You should also ask about their levels of stress throughout the day as well as their daily habits and if they thoroughly chew their food. By doing this you will connect the role nutrition and lifestyle plays with the results they desire.

    Create a plan and accountability: Give them a simple plan that sets them up for
    success and adjust it when necessary. Create a system to check-in with them and hold
    them accountable. You will see far better results with a phased nutrition plans and lifestyle guidelines, instead of drastic changes or 30-day challenges that they won’t be able to stick to long-term.

    Keep educating: Educate yourself and your clients on nutrition and lifestyle guidelines. The more you understand lifestyle and nutrition, the more likely you are to get them results. When you get your clients results you create trust and lasting relationships.

  • You Don’t Connect With Your Clients

    Do you know what’s important to you and why you are a coach? Why do you wake up early, stay up late? Why haven’t taken a vacation in over 2 years? Are you aware of your clients and their priorities?

    Your priorities in life can lead to biases which can have an impact on your ability to communicate and align with your clients. Who is your ideal client is and which ones do you seem to always butt heads with?

    Have you ever noticed you can say one thing to one person and get great results and then completely lose another client with that same communication? Clients respond different to different forms of communication and a lack of understanding If you don’t understand yourself as a coach and you are not really sure why your clients have come to you or what they are hoping to gain, there will alway be a disconnect.

    Emotionally and empathetically connecting with your clients is an important aspect of what makes a successful coach. It allows for excellent communication and encourages positive changes in your clients.

    The Solution…

    Pay attention: Listen to what your clients are really telling you. Take them through a specific path to see what they actually consider priorities. Over time you should make it your goal to understand why your clients are at your facility and what working out really means to them.

    Recognize your biases: Just because you are passionate about fitness and being healthy doesn’t necessarily mean your clients are. They may have joined a gym to look and feel better and that always aligns with how you see it. Pressuring clients to do things that do not align with their goals and priorities is not effective and may even harm your relationship with them. Learn to recognize where your priorities lie and how that bias may be keeping you from framing fitness in a way that inspires and aligns them to succeed.

  • Your ‘Assessment’ Isn’t Really an Assessment

    Soccer mom, business executive, ex-football player, college student, each of these potential clients have different backgrounds, training ages and lifestyles. Yet, you put them through the same ‘On Ramp’ or ‘Foundations program’ when they first start.

    You examine their air squat, their pushup and pullup capabilities, teach them the basics of barbell work and then run them through a short workout to test their aerobic capacity. Then, like magic, they are ready to join in your regular CrossFit classes…not so fast.

    What if one of those people just started an exercise program they can’t do any of those movements, what further information are you gathering to know where to start them. What if they’ve been training for 15 years and came to you to get over a plateau again where do they start? However, without fully understanding where they are starting you will have a hard time getting them the results they want, leaving them dissatisfied and uncommitted to your gym.

    Every client needs a unique assessment. This gives the coach insight into where the client is starting from and where their program design needs to take them in order to fulfill the clients goals.

    The Solution…

    Have a purpose: Looking at a client’s air squat technique and putting them through “3 rounds for time” is not a true assessment. The purpose of assessment is to get a thorough understanding of where your client is beginning by gathering data. You should be gathering data about their individual capabilities and basic movement ability.

    Use the data: After you have done a proper assessment, don’t let it go to waste. Actually incorporate that data within your program development for that client. Regularly check back and take notes to see how far they have come and what challenges/restrictions they are facing.

    Let the results speak for themselves: When you really take the time to fully assess and understand where each client is starting and create a plan based around data, you are on your way to getting clients the results they want. Those results are a key factor in retention considering that is what most clients are paying for.

    (RELATED: Do You Even Science Bro? How Coaches Can Use the Scientific Method To Help their Clients)

  • You Have No Career Trajectory

    A lot of CrossFit Coaches feel trapped and stagnant in their fitness career. Most CrossFit coaches have part-time jobs with poor compensation at their local affiliates without a path towards a fulfilling full time career in the industry that they love.

    In order to escape this vicious cycle you need to further your education and become a master of the whole landscape of fitness coaching.

    The Solution

    Apply for the OPEX Coaching Certificate Program: The OPEX Coaching Certificate Program, also referred to as CCP, is the most comprehensive fitness coaching course on the market. Participants in this program master principles of program design, nutrition, assessment, consultation, as well as business topics. You will be given all the resources you need to pursue a career in the competitive fitness industry.

    Become a true professional coach by applying today.

  • Exercise Programs

    Sit Ups vs. Crunches Which One is Better and what is the difference?

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    Flat stomach and good abs are probably the pinnacle of fitness achievement for anyone who has started with a diet and workout regimen. Although it goes beyond saying that a trim and slim core is far more appealing than those unflattering stomach rolls, a strong core will also improve your posture and make your exercises more efficient while remaining injury-free. Having said that, it is fair to say that the abs are probably the most stubborn and most difficult muscles to tone (especially for women!) and that a six-pack comes at a serious price of watching your diet and training to your limits. So how do you square the debate between sit ups vs. crunches?

    Sit Ups And Crunches

    Presuming that youve
    cut down on all the food that makes your tummy chubby and you are now looking
    for a way to see those attractive ab-delineating lines, it still goes without
    saying that you need to be prepared for some serious sweating. The reason
    behind the sweat? Lots of and lots of sit ups and crunches!

    Although all
    forms of exercise tend to make your core stronger, you wont see that six-pack
    of yours without ab-targeted workouts. Youve all probably heard of sit ups and
    crunches, but youll be surprised how many people either confuse them and think
    of them as the same exercise or are not quite sure what makes them different. If
    you are one of them, stick around while we take a closer look and compare these
    two ab-splitting exercises. Its time for the sit ups vs. crunches duel.

    What is the difference between crunches and sit ups?

    When it comes to crunches vs. sit ups, the main difference is the muscles they target. Although they are both ab-working muscles, sit ups, unlike crunches, target multiple muscles at once. Unfortunately, neither of them targets belly fat directly (you need to stay out of the kitchen and go though the hell of cardio for that!).

    The good thing about your core is that you will target some of the muscles with virtually every other bodyweight workout. Take for example squats or lunges both contribute towards a stronger core, beyond their primary purpose.

    What muscles do
    sit ups work?

    Sit ups work the abs and a range of other muscle groups like the chest,
    lower back, hip flexors and neck. However, you shouldnt dread building
    additional muscles, as muscle cells, due to their higher metabolic activity
    compared to fat cells, will make you burn more calories (and consequently fat)
    even when you are resting, which will bring you a step closer to a shredded
    abdomen.

    What muscles do
    crunches work?

    Crunches work by the principle of intense muscle isolation. They only work
    the abdominal muscles, therefore making them the most popular exercise for
    those trying to get a six-pack. They are also a perfect exercise for developing
    a strong core, which includes the lower back muscles and obliques. And a strong
    core translates into better posture and improved balance.

    The sit up
    vs. crunches discussion inevitably breaks over the benefits of each of these exercises,
    which (and this cannot be stressed enough) will be significantly reduced if
    proper form is not maintained. So let me get back to the opening question:

    Sit ups vs. crunches
    which one is better?
    Well, lets have a
    closer look at how these exercises work and then compare them one against the
    other.

    What are the benefits of crunches and how to do a proper
    crunch?

    Sit Ups Vs. Crunches 1

    The crunch works by strengthening the rectus abdominis by flexing it. Although in performing crunches you dont go as high as with the full sit up, this primary abdominal muscle activates during the first 30-45 degrees of movement, or just at the point when you lift the shoulders off the ground.

    The crunch has a smaller range of motion compared to the sit up, but that is not necessarily a bad thing as it works your core without putting stress on your back.

    One study published in the Journal of Strength and Conditioning Research found out that the Ab-slide exercise shows higher electromyographic activity across the external oblique, upper rectus abdominis and lower rectus abdominis, and is therefore slightly more effective than the crunch. However, the study also concluded that the crunches show significant activity as well, and should therefore not be excluded.

    Of course, you
    wont see any of the benefits of crunches if you fail to do them correctly. So
    in order to maintain proper form, follow the steps below.

    Crunches also
    build endurance in abdominal muscles. By being an isolated exercise, they help
    achieve abdominal endurance faster and more effectively when compared against
    other ab exercises. As the purpose of your abs is to stabilize your
    mid-section, help you have a good posture, and support you when lifting heavy
    objects, one of the best benefits of crunches is that they help you achieve exactly
    that which makes them quite the functional exercise.

    How to do a
    proper crunch?

    1. Lie down on your back and bend
      your knees
    2. Put your hands behind your head
      or cross them so that palms are touching opposite shoulders
    3. Draw in your belly button towards
      your spine and lift your head, neck and shoulders off the floor (no higher),
      exhaling while going up.
    4. Pause, inhale, and return to the
      staring position. Make sure that your feet, low back and tailbone never lose
      contact with the ground as you roll up and down.

    What are the benefits of sit ups and how to do a proper
    sit up?

    Crunches Vs. Sit Ups

    As I already mentioned, sit ups work more muscles in your body as opposed to abs only. They are a bodyweight exercise, just like crunches, but the fact that they engage multiple muscle groups means that they are more beneficial for toning your body and developing functional strength compared to crunches. Another of the great benefits of doing sit ups is that they do a great job at stabilizing your muscles and strengthening your core while protecting your spine.

    Doing sit ups
    will help you increase your range of motion and flexibility, which will in turn
    help you maintain a good posture and reduce the risk of back injury or strain.

    Here is how to perform
    a full sit up:

    1. Bend your knees and place your
      feet flat on the floor
    2. Put your hands behind your head
      or cross them to opposite shoulders
    3. Draw in your belly button
      towards your spine
    4. Lift your upper body pulling up
      from the floor until your elbows reach the knees. Exhale while lifting up.
    5. Pause for a second, and then
      slowly bring your upper body back to the floor. Inhale while lowering.

    How about different varieties of each?

    When considering each exercise, it is important to note that the crunch offers a far more versatile training program if you know how to vary the basic movement. We published an entire article, with a free video from our workout program, where you can gather some ideas on doing a variety of crunches or a palate of other ab exercises, so make sure to take a look.

    Ab exercises

    The sit up, on the other hand, is not an easy movement to modify. You can hold one dumbbell in your hand in order to increase the resistance on your abs and lower back, or perhaps extend your arm as you reach the highest point going upwards. Another option would be to make a slight twist with your core and therefore target your obliques too.

    If you need a comprehensive program that includes some of the most advanced abdominal workouts incorporated across a number of bodyweight training sessions, make sure to check our platform Fitness Updated, where you can find complete nutritional breakdown, recipes, and smart bodyweight training videos.

    Sit ups vs. crunches the verdict

    While sit ups engage more muscles, they undoubtedly put more strain and stress on your spine, including the neck. However, if not done with proper form, crunches can also lead to back pain, especially in beginners.

    As for their
    input in achieving the desired flat belly, they are both excellent for
    developing and strengthening core muscles. But, if you are still looking for a
    definite answer to the question Sit ups or crunches for flat stomach, the
    answer goes beyond the crunches vs. sit ups debate. No ab exercise burns fat,
    and getting a flat tummy requires combination of these exercises with a
    healthy, low-calorie diet as well as regular cardio exercises.

    As part of a comprehensive exercise routine, both the crunch and the sit up can help you lose body fat by contributing to an increase of your metabolic rate, as well as a slight but significant increase in muscle tissue around your abdomen. They alone wont shrink your tummy, but will speed the weight loss process dramatically and as you lose belly fat, your newly strengthened abs will start showing.

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    Exercise Programs

    Dumbbell Dangers How to Prevent an Injury When Working Out With Dumbbells?

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    Exercise is a key component to keeping your body and mind fit. Everyone will benefit from working out, but only if you do so correctly. Many different things could go wrong during a workout, so it is important that you prepare and use the proper precautions. An accident that leads to injury will hamper your workout progress more than just about anything else, so it pays to be extra careful.

    Dumbbell Workout

    Regardless whether
    you are picking up dumbbells for the first time, or you are someone
    who has been consistently pumping iron for 30 years, everyone needs to follow
    some basic guidelines for staying sage at the gym. Gym equipment is designed to
    be as safe as it can be, but no design in the world is going to be able to
    account for human error. So, play it safe and you should be sweating and aching
    in all the right places.

    Keep reading to
    find out how you can prevent an injury while training with dumbbells.

    Stretch Before and After

    The first bit of
    advice is something that a fair amount of exercise enthusiasts seem to forget
    about more often than not. Stretching is so important to get your
    muscles, tendons, and joints ready for the upcoming punishment. It helps make
    everything looser, oxygenated, and generally more prepared to exercise.

    By stretching out your muscles properly, before and after, you are also going to do your best to prevent pesky muscle tears that can put you out of commission for a long time. Just do your best to get a proper stretch and get your blood flowing before you really start your workout. Thats one of the best ways to avoid a dumbbell injury.

    Know Your Limits

    Yes, the point of exercising and working out is to get stronger and better at the particular exercises you do. However, this does not mean that you should push yourself too hard too soon. Your body can only take so much punishment before it starts to ache, so it is probably a bad idea to add an extra 50 kilos to your max bench press. Using too much weight too soon is one of the most common rookie mistakes that can result in major injuries, so it pays to know your limits.

    Take It Slow

    Your limits here
    dont have to be on weight alone, as not everyone is going to work out with weights.
    Cardiovascular activities such as running and cycling is are great ways to get
    your heart pumping so you can burn off excess calories, but only if you listen
    to your body. If your legs start cramping or you start feeling the pain you
    need to know it is time to stop or drastically slow down.

    Why is it important to take it slow?

    A dumbbell workout, having in mind the muscle it can target, will always be a co-depended one. This means that you will rarely ever do it in isolation from other types of training. Most people put their dumbbell workout on chest day, when they can work their entire pectoral area, but also the biceps.

    Injury Free Dumbbell Workout

    It goes without
    saying that a demanding routine on the bench will leave little room for a
    demanding session with a pair of dumbbells. So what is my advice? Take the
    first part of the workout slow, and you can exert more power when you finally
    lift those dumbbells.

    The same goes for doing cardio, or just about anything else. If the dumbbell workout succeeds another one, make sure that you pace yourself during the first part of your training session, as to avoid a dumbbell injury.

    Stay Hydrated

    This tip can save you from hours of agonizing muscle cramps, which as anyone whos ever experienced this will tell you really, really hurts. When working out, you are naturally going to sweat a lot, thats if you are doing it right and youre giving your muscles a thorough workout. Keep in mind that everything that goes out of your body is going to need to be replenished.

    Flavor Your Water

    Make sure to keep lots of water on hand and even a sports drink or two to help replenish those electrolytes and salts lost through sweat. Water, really is the essence of life, and you are going to be doing your body a big favour by staying hydrated while exercising.

    Listen to Your Body to avoid a dumbbell injury

    Everyone is going to have different abilities and skill levels at the gym, so it is difficult to say exactly what an individual workout should look like. Your best gauge of success with exercise is to listen to what your body is telling you. Some mild aches and pains are a good thing and come with the territory, but overdoing the set is one of the ways to cause a dumbbell injury.

    If you notice
    something is too painful or just not right, it is time to listen as your body
    is telling you something is wrong. Ultimately, though, your body will take some
    time to adjust to the workout and its very likely youll feel stiff the next
    day, but if you take on board the aforementioned tips then youll increase your
    bodys conditioning and improve recovery time.

    Avoid jerky
    movements with the dumbbells

    In order to get the most out of your dumbbell workout, you will have to perform slow and controlled movements. This is the only way to activate the proper muscles, and also ensure the greatest amount of burn.

    Watch Your Movements

    But going slow is not only about efficiency. It has to do with staying injury-free as well. If you perform the repetitions with a jerky movement, you can easily strain yourself and be out of the gym for days.

    Using the dumbbell for different exercises

    The only rule you need to remember when using the dumbbell for different types of exercise, is to keep correct form. If , say, you are doing a front loaded squat, where the weight is supplied by the dumbbell, you only have to make sure to keep the proper posture for the squat.

    Dumbbell Exercises

    It is also important to bend your back slowly when putting the weights down, since most of the lower back injuries happen after the set is actually over. Dumbbell relate injuries definitely fall within this category!

    Summary

    All in all, if youre the type of person who regularly works out then youll already know that proper pace and energy awareness are the best precaution mechanisms when it comes to injury prevention. Always remember that before you start to work out you should be adequately fed and hydrated. Do also note that you have to stretch your muscles to prevent muscle strains.

    Try not to overwork yourself and know your limits, since for as much as you might want to look like Arnold Schwarzenegger, you need to get there incrementally and over-lifting is the fastest way to an early gym hiatus. The best way to avoid a dumbbell injury is to follow some of the tips above, and take it one step at a time.

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    Exercise Programs

    HGH Therapy For Athletic Performance What You Need To Know

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    Hgh Therapy For Athletic Performance

    By now, you probably have heard about HGH therapy. Its been discussed on various platforms, more specifically about how it relates to athletic performance. It is every athletes wish to be able to maintain their stamina and strength throughout their life, but as the effects of aging catch up, it sometimes proves to be challenging. Well, in as much as many athletes have already joined the buzz, there is still a lot of research that is being done on HGH therapy for athletic performance.

    But first, let us understand the basics of the growth hormone.

    What is HGH?

    The human growth hormone, commonly known as HGH, is produced at
    the base of the brain in the pituitary glands. The production of the growth
    hormone usually is at its peak during childhood and puberty, and as the clock
    ticks and age catches up with us, the production slowly decreases.

    HGH production is also higher when we sleep as compared to daytime.
    This is more reason why athletes are always advised to get enough sleep, as
    part of enhancing their overall performance. An optimal supply of the growth
    hormone in the body builds and repairs tissues by stimulating the release of
    IGF-1 (insulin-like growth factor-1).

    HGH therapy and athletic performance

    As mentioned above, a sufficient supply of the
    growth hormone plays a significant role in building muscles and burning excess
    fat throughout the body. Therefore, when there is a deficiency of the hormone, the
    opposite tends to happen your lean body mass starts to decrease, bone density
    goes down, and you enjoy less stamina and strength.

    For this reason, many athletes today have faced the stigma associated with HGH replacement therapy and changed their mind. All with the goal to maintain their performance in the field, and stay in shape regardless of age.

    Athletic Performance

    Precaution, however, must be in place. Many athletes are considering clinics without doing their due diligence and research. It is crucial to understand how replacement therapy works, since more often than not it can end up causing more harm than good. As such, it is best if athletes could find out more about weight loss as it relates to hormone therapy.

    The short version of the story is that the Human Growth Hormone is responsible for cell reproduction, regeneration and growth. Being a naturally occurring hormone, that is produced in the pituitary gland, it is tasked with many things like slowing down the aging process or treating most age-related diseases. But the HGH also stimulates the liver with the goal of creating a protein quite similar to insulin, which later produces cartilage cells. This, in turn, helps organ growth while also being responsible for muscle protein synthesis. So naturally, we associate this hormone with increased performance, and also weight loss.

    But the mechanics of HGH therapy is a rather complicated topic to explore in this short article, so youll have to spend extra hours researching how it works in relation to improving your BMI, and ultimately performance. We tracked few studies that show controversial results, which only further illuminates the need for detailed research on your part. Needless to say, Google alone wont suffice eventually you will have to consult with a medical professional.

    The growth hormone is listed on the prohibited World Anti- Doping Agency list of anabolic agents. In fact, most sports associations and leagues such as the International Olympic Committee, National Football League, Major League Baseball and World Anti-Doping Agency have banned it. What this means is that any athlete, be it a junior athlete, an elite athlete or a masters level athlete is at the risk of disqualification once the tests show that they are abusing GH.

    A team in California performed a research study to compare the effects of HGH on athletic performance compared to that of a placebo, to a group of about 440 people who were mostly men. About 303 of them received the HGH injections while 137 volunteers received the placebo. The 303 volunteers received the HGH injections daily, for about 20 days. The results showed that the people who had received the HGH injections have added about 4.6-5 pounds of lean body mass. However, the gains in lean body mass did not necessarily improve the exercise capacity and performance of the subjects. The results also showed that the volunteers who got the placebo injections were less fatigued and also retained less fluid compared to those that received the HG injections.

    Needless to say, there is conflicting evidence as to whether or not HGH therapy improves athletic performance by as much as previously though. A safer path, perhaps, is lifting heavy weights and creating a caloric surplus.

    Bodyweight workouts wont help you get the same results as training with resistance, but if you are adamant on exercising using your own weight only, then perhaps consider intense supersets that target several muscle groups at once.

    Side effects of HGH
    therapy

    Like any other treatment, however, side effects are always a
    possibility. It is, therefore, important to note that since our bodies are
    different, we all react differently to all treatments, including HGH
    replacement therapy. As such, some of the side effects might be similar, while
    some might totally differ. Studies have shown that close to 30% of
    HGH patients experience some side effects. Having said that, Let us now look at
    some of the side effects of HGH therapy;

    • Muscle pain
    • Fatigue
    • Increased risk of heart diseases
    • High blood pressure
    • Diabetes
    • Fluid retention
    • High cholesterol levels

    The takeaway HGH for athletic performance

    Weight Loss

    Now that you are more informed, understand how the growth
    hormone works, and what is its importance, the big question remains should
    you consider HGH therapy?

    Well, it is evident that HGH therapy can have immense benefits,
    but since its use for improved performance is banned in the athletic arena, it
    is best to choose natural methods of boosting the growth hormone in your body.
    That is, if you actively compete. Bodybuilding has been proven to affect your
    growth hormone levels, especially if you lift heavy and add a caloric surplus
    to your diet.

    If, on the other hand, you are out of the court and field, you
    should definitely talk to a qualified professional and go through all of the
    pros and cons before making up your mind. Although relatively new in the public
    eye, HGH therapy has been well established for many years now, and it is a
    viable alternative to weight loss methods and different strategies for
    improving athletic performance.

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