Fantasy Football After Action Report: Week 5 - We Are The Mighty
MIGHTY FIT

Fantasy Football After Action Report: Week 5

Week 5 was the week of booms and busts. Did you have a boom? No. You probably had a bust. That’s why you’re here, so dig in and maybe you’ll nab a week 6 boom.


Christian McCaffrey 84-yard TD, his third TD of the day.pic.twitter.com/VueHz73FMh

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Blue chip medal

Will Fuller V, WR, Texans- Well, if you started Will Fuller week 5, congratulations— you won your week. His insane total of 53.7 is 9th highest ever by a wide receiver in fantasy. He has always had boom or bust potential, but at this point it’s starting to seem a whole lot more boom than bust.

Christian McCaffrey, RB, Panthers- Ladies and gentlemen, the new king of fantasy football. Praises be to the gentlemen with the #3 overall pick, who more than likely nabbed Run CMC. There is no argument— he is the best non-QB player in fantasy football. He’s +30 points in 4/5 games this year, and shows no signs of slowing down without Cam. Yeesh.

DJ Chark, WR, Jaguars- Five TDs in five games. #2 in receiving TDs. #5 in receiving yards. DJ Chark is the #5 overall WR in fantasy football. He’s a 6’4″ speedster with amazing hands and body control. Should be starting on any roster going into week 6.

Josh Jacobs, RB, Raiders- Oakland finally fed the rock to their rookie phenom. He’s averaging an insane 5 yards per carry on 60+ carries. He can catch out of the backfield—and he had a monster game against the supposed revival of the “monsters of the midway.” He’s an RB1 and the front runner for offensive rookie of the year.


“Mike Evans are you gonna get me any fantasy points?” Mike:pic.twitter.com/fEFo0Zvc1p

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Loss of rank

Mike Evans, WR, Bucs- Well, if you started Mike Evans week 5, then you probably lost your week. Mike Evans posted up a big fat goose egg after having a crazy productive week 4. There’s just no predicting Tampa Bay. One week they are a drunk ex, screaming at you on FaceTime from the back seat of an Uber, the next week they’re bringing you eggs in bed and crooning Minnie Riperton in your ear. There’s no in-between.

Anybody playing for Chicago not named Allen Robinson, Bears- Allen Robinson is the only thing in Chicago worth rostering. None of their running backs, wide receivers, tight ends, or (excuses for) quarterbacks are worth having. Their stagnant offense was just stamped out by a wishy-washy and injured, Oakland defense. Move on.

Deandre Hopkins, WR, Texans- The Texans are spreading the ball around more, and it’s paying dividends for them. While Hopkins is undoubtedly a top tier talent, this could drop his fantasy usefulness a tad behind the other WRs in his tier. It was his 4th straight week with fewer than 10 targets, something that hasn’t happened since 2014. It’s worth considering moving forward.

Tyler Eifert, TE, Bengals- Another victim of a poor offense, Eifert has averaged 4.38 fantasy points his last NINE games. Unless you’re in a deep 2TE league, he should be dropped no matter what. There are simply too many better options.

Kyler Murray scrambles to the house on 4th 2 #AZvsCINpic.twitter.com/tJWZm7DUJm

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Promotion watch

Mohammed Sanu, WR, Falcons- Well look who has his 4th 10+ point fantasy performance in 5 games. Sanu is crazy efficient for how many looks he gets— he caught all of his five targets for 42 yards and a touchdown on Sunday and is a valuable streaming option moving forward, especially against teams that have a weak 2nd cornerback.

Courtland Sutton, WR, Broncos- Sutton, much like Sanu, has four 10+ fantasy showings in his last five games. The upside to Sutton is that he is his team’s go-to target. The downside? He has Flacco throwing him the ball instead of Matt Ryan. That doesn’t stop him from being valuable thus far. He was only started in 57% of leagues this last week, and could be a great trade target.

Matt Ryan, QB, Falcons- Matty Ice is back baby. He had 330 yards, and three touchdowns in a Falcons loss. It’s good (for fantasy owners) that the Falcons have been so spotty defensively. Playing from behind causes them to air it out far more often, making Matt Ryan a lethal fantasy play.

Kyler Murray, QB, Cardinals- After a shaky start, Kyler Murray may be a real fantasy player this year. One of the biggest reasons— his legs. Murray ran for 93 yards and a touchdown, padding his already decent 253 passing yards. Murray could also continue to flourish more and more as he gels with Kingsbury’s system as the year progresses.

Roughing the passer was called on this play…. I’m serious.pic.twitter.com/9evvrICuQd

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Badass hit of the week

Rashan Gary

This insane explosion of violence was so blatant that the referees had no choice but to throw a flag for roughing the passer. Gary strikes Dak Prescott so hard, it’s difficult to believe that Dak could continue running, let alone play the game of football. I’m so glad we have referees who are willing to throw flags for 15-yard penalties in the name of safety. Calls like these do not completely mess up the tempo of games and infringe on the spirit of the rule. What a hit.

Cyrus Habibi-Likio stepped in and tackled a fan after the fan dodged security and cops during a TV timeout (via @KWadeSays)pic.twitter.com/jhqi8O1WBB

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MIGHTY FIT

Will soy really turn you into Bob from Fight Club?

Everyone remembers Bob.

“Bob had bitch tits.”

“Six months ago, Bob’s testicles were removed. Then hormone therapy. He developed bitch tits because his testosterone was too high and his body upped the estrogen…”

Bob only made it about 105 minutes into the 151-minute masterpiece that subverted modern male culture, hence the past tense. You probably knew it by its Christian name Fight Club. There are those of us that know it simply by the way it makes us squint our eyes into the future of what “could be,” we call it The Light.

In that future, men can be men, materialism holds no grasp on our testes, and no men have bitch tits (roids or no roids). That begs the question, is there soy in my utopian view of the future?


Fantasy Football After Action Report: Week 5

Was it really the steroids?

Seriously, does soy make men more feminine in the same way that hormone therapy made Bob a big lactating moosie?

Should Bob have even been concerned with “supplementing” his diet?

Let’s find out, shall we?

Fantasy Football After Action Report: Week 5

The below rule includes beer. Tough.

Some idiot

The majority of this anecdotal hype comes from a story about some 60-year-old dude who drank 3 quarts of soy milk a day.

I’m going to be blunt here. If you drink three quarts of anything other than water per day, there will be negative side effects. This is for a few very simple reasons.

  1. The body is something like 60% water NOT SOY MILK
  2. When you drink nutrients, they generally flood your bloodstream very quickly because they don’t need much processing. This is why sugary drinks spike your blood glucose levels much more dramatically than other forms of sugar.
  3. A woman in Arizona died from drinking too much water. Yeah…even too much of the thing that makes up 60% of your composition will harm you. Ever hear of a Tsunami?
Fantasy Football After Action Report: Week 5

Or…the things you eat end up composing (or destroying) you.

But soy has estrogen in it…?

Yeah, Phytoestrogens… sounds scary. Phytoestrogens are found in soy products, NOT actual estrogen.

So if you eat soy, you’ll get phytoestrogens in your body. It’s only a matter of time until you get bitch tits….Right? NO.

Phytoestrogens (also sometimes known as isoflavones) aren’t estrogen and really aren’t the same as naturally produced estrogen.

It’s not uncommon that consuming a certain molecule has an entirely different effect on the body than when it is naturally produced, or no effect whatsoever. Kind of like how many collagen protein supplements do nothing but waste your money when you eat them even though you need collagen to build strong connective tissue like ligaments and tendons (stick to hydrolyzed powders if you don’t want to waste your money.)

The thought originally was that the phytoestrogens in soy will make the body worse at producing testosterone. This hasn’t been seen in 15 studies on this very topic.

The only times that there have been issues is when soy products have been consumed in what I’ll call an ex-soy-bitant amount like our 60-year-old friend above or in a 19-year-old vegan that was getting his protein basically from only soy.

Fantasy Football After Action Report: Week 5

Well, depending on your diet…

Your diet should not solely revolve around one food or food group.

The point of talking about soy isn’t to demonize or convince you that soy is safe for consumption. It’s about the dangers of relying solely on one food to get your nutrition.

You can find a story of someone over-consuming just about everything on planet earth. Don’t join that club.

If you don’t, you’ll hear me say something like, “I am Jack’s complete lack of surprise,” when I read about you on Reddit in some comment thread about the dangers of nightshades, or legumes, or mTORC1 (not a typo).
Fantasy Football After Action Report: Week 5

You always have the option to do anything. You just have to decide…

His name is Robert Paulson

Bob had bitch tits. They were from horse tranquilizers, not soy. Eat a lot of varied protein sources to build muscle, a good portion of that can be soy, and you won’t see any adverse effects. If you are only eating soy products, stop and reassess. It’s that simple.

Tyler Durden had a dream of turning a bunch of lost, dejected men who were raised by women and scared of commitment into a thinking and breathing apparatus for real social change (Sound familiar…? *cough cough* military *cough cough*). Putting his methods aside, that’s a worthy pursuit.

I have a similar dream, to help men who feel like society has left them in a perpetual state of boyhood or at least left their body soft and doughy while they conquered other professional pursuits.

If you want to feel like you’re carved out of wood and your veins pump battery acid, you don’t need to roll around on the concrete floor of Lou’s Tavern with another guy. You just need to check out Grown Ass Man Programming. Check it out and get a free month here to see what it’s all about.

Fantasy Football After Action Report: Week 5
MIGHTY FIT

The #1 secret all fighters should know

Popular culture has taught us that tough guys are born tough, winners win, and badasses are, well, badass. Maybe I’m not all that tough, but I’ve spent most of my life competing in the sorts of sports that should come with frequent flier cards for the ER, and it’s been my experience that dominating the competition doesn’t tend to come with very many valuable lessons.

In fact, if you really want to know how to win fights, the best thing you can do while training is lose some.


Fantasy Football After Action Report: Week 5

After doing well in events like pugil sticks and being considered “tough” by my friends, I mistakenly started to believe that I was a tough guy. It didn’t take long to learn otherwise.

(Marine Corps photo by Lance Cpl. Jose Villalobosrocha)

While I already had a long and illustrious history of being a mouthy punk before I joined the Marines, it wasn’t until my second year in uniform that I formally entered into the world of fighting. I had earned my brown belt in the Marine Corps Martial Arts Program and had some scholastic wrestling behind me that had helped me dominate the competition in my unit and my circle of friends. As far as I was concerned, I was one tough bastard… that is until I walked into the training facility for Fight Club 29, nestled in a disused hangar in the deserts of Twentynine Palms, California.

As I walked into that bustling training environment that Coach Mark Geletko, a retired Marine Sergeant Major, cultivates through sheer force of enthusiastic will, I immediately made the most egregious of rookie mistakes: I was intimidated by the skill and athleticism in the room, so I squared my jaw and put on my best “tough guy” face. I was intent on proving to the team that I belonged there by showing off how badass I was… and silently, I promised myself I wouldn’t tap out a single time that day.

The thing is, I wasn’t badass. I was a tough guy from the block in the company of men that had dedicated themselves to the craft of fighting. Everyone in the room had at least one amateur fight under their belts, a few even had professional ones, and I fancied myself their peer from behind a handful of bar brawl stories and a knack for high school wrestling.

Fantasy Football After Action Report: Week 5

I was bigger, stronger, and fitter than some fighters I squared off against in those early days, but if your plan is to overwhelm experience with muscle, you’re in for a bad day.

As foolish as it seems in hindsight, I see that same look on the faces of new fighters all the time. Some are so lost behind their tough-guy facades that they can’t break through, and ultimately, they have to leave the sport behind. Others, like me, have to learn that “tough” doesn’t always mean winning, and guys that always “have to” win rarely have the skills they need to get out of a jam when they’re in one.

In the months leading up to my first fight, I began training with our team’s premier fighters in the weight class above and below my own (at 185 pounds). That meant standing and swinging with the bruising power of guys that fought heavyweight at 205+, before hopping onto the mats with the lightning quickness of a 175-pound Jiu Jitsu stud that knew more about submissions than I do about… anything.

And boy did I lose. Some days it seemed like all I did was lose. At one point during my first week, one of our best heavyweight strikers named Nate landed a powerful (and quite high) pump kick to my midsection, raising alarm bells from my small intestines all the way to my brain, all blaring in unison that if I didn’t get my ass to a bathroom, I was going to have an awfully embarrassing mess in my pants. After the emergency had passed, I half-limped my way back out of the “porta-john” outside our hangar and stumbled back into the ring, ready to get beat again.

Fantasy Football After Action Report: Week 5

The only really effective way to learn not to panic in a choke is to spend time getting choked. You’ve got to learn to fight back from a position of disadvantage to be a capable fighter.

(U.S. Marine Corps photo by Cpl. Samuel Guerra)

Losing teaches you a lot of things about yourself and about the craft of fighting. Do it often enough, and you begin to understand the difference between a sloppy choke that makes it hard to breathe and a good one that makes it impossible. You start to recognize the differences between punches that could put you to bed, and the ones you’re willing to eat while you set up your next move. You start to accept the hurt to avoid an injury and to be comfortable in a submission that used to scare you. Most importantly, you stop being afraid of getting knocked out, choked out, or losing in front of your peers, and in that freedom, you’re finally able to find out what you’re really made of.

I went undefeated in my short semi-professional fighting career, though I never won by knock-out or submission. I’m still not the toughest guy around, but in the years since I transitioned from competitive fighting to simply training, I’ve learned to let go of my fear of losing and embrace the satisfying hurt of learning new lessons from skilled peers.

I may not be as quick as I was when I first got into the fighting game, but unlike that young buck, I’m not afraid to hurt, to grind, or to lose if I have to. And if you ask me, that makes me a much more dangerous old man.

MIGHTY FIT

This lifting cue has all the life advice you’d find in a Clint Eastwood movie

I can speak with 90% certainty that in the 1997 classic song tubthumping when Chumbawamba said “I get knocked down, but I get up again.” they were talking about gravity.

This a-hole is literally doing everything in its power all day every day to keep us down. It’s like having a SNCO that wants you to fail just because he doesn’t like your nearly-longer-than-standards-permits haircut.

Today we are talking about how to make gravity your bitch. We might even uncover how to get one step ahead of that E-7 that wants your chevrons.


The concept of straight bar path is about to blow your mind.

[instagram https://www.instagram.com/p/BsY5-ThgBWq/?utm_source=ig_web_copy_link expand=1]Pulse Physiotherapy on Instagram: “B A R P A T H ↕️ . The shortest distance between 2 points is in a straight line… ? . ✅ Hitting your knees on the way up or down during…”

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How a straight bar path undermines gravity

When lifting weights, you aren’t actually lifting weights. You are overcoming gravity’s effect on the objects you are moving AKA the weights.

Our perception of gravity’s effect on a weight changes based on how inline the weight is with the muscles we are using to move the weight.

When the barbell holding the weights is perfectly inline with our balance point and the muscles we are using, the weight only feels as heavy as it actually is.

When the barbell is not inline with our balance point and muscle mass, the weight feels heavier than it actually is. It feels as if it is being pulled away from us by gravity.

[instagram https://www.instagram.com/p/BtvxNkwB2Iy/?utm_source=ig_web_copy_link expand=1]Eugen Loki on Instagram: “⭕️CORRECT SQUAT BAR PATH⭕️ – A lot of people have the idea that if you don’t have a perfectly vertical bar path, your squat is inefficient.…”

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The further from center mass, the heavier the weight feels.

Moving with a straight bar path is our best attempt to prevent gravity from pulling the weight away from us.

The straighter the path, the less extra resistance we have to overcome.

This is why form is so important in the barbell lifts. Poor form doesn’t only increase the risk of potential injury, it also makes the weight feel heavier than it actually is.

Fantasy Football After Action Report: Week 5

The bench press requires a curved bar path for the benefit of our shoulder health, not because we want to give into gravity’s force.

(@pheasyque via Instagram)

Straight Bar Path and Neuromuscular connection

Nearly all of the strength gains an individual experiences in the first 6-8 weeks of lifting is due to these two things.

You become more efficient at lifting. Your bar path becomes straight in your search for the path of least resistance. Also, the connections between your muscles and your brain become stronger and more efficient to ensure that straight bar path on every rep.

Fantasy Football After Action Report: Week 5

Sometimes straightest bar path is just to shut up and color…

(Air National Guard photo by Airman 1st Class Katie Schultz)

How you can use this to your advantage when dealing with higher ranks

We squat and deadlift to fulfill a higher purpose, to get stronger. We utilize the straightest bar path possible so we can move the most weight possible so that we can become stronger faster.

Likewise, we serve to fulfill a higher purpose. In order to fulfill that purpose, whatever it may be for you, we must work with superiors that make our lives difficult.

There is a straight bar path equivalent here. Dealing with gravity is the easiest when we only push vertically directly against it, not on an angle. Dealing with a stubborn boss is easiest when you find the path of least resistance as well.

Maybe that means getting the hardest part of your job done when they are at lunch.

Fantasy Football After Action Report: Week 5

Life is like the back squat; difficult while forcing growth.

(U.S. Marine Corps photo by Cpl. Danny Gonzalez/Released)

Maybe it means only reporting to them when they absolutely need to be informed.

Maybe it simply means always responding in a respectful manner, even if you don’t necessarily feel respect for them.

I know that sounds like some bologna advice. Imagine a scenario in which you get ripped into every time you neglect a salute or to say “Sir/Ma’am.” That ass tearing might take 10-15 minutes out of your day and make you feel butt-hurt for the rest of the day, which in turn will make you worse at your job and perpetuate more sessions of getting chewed out.

That’s inefficiency at its worst.

By finding the “straight bar path” for each person that outranks you, you can fulfill your purpose with the least resistance possible. There will still be resistance, don’t get me wrong, but that’s why we join. To overcome that which we previously thought insurmountable.

Fantasy Football After Action Report: Week 5

We all experience resistance to different degrees. It is always an opportunity to overcome, never a reason to quit.

(U.S. Army photo by Staff Sgt. Kalie Frantz)

A friend of mine recently said something to the effect of:

Life is like a video game, if you’re going in a direction with no bad guys, you’re going the wrong direction. The purpose of the game is to kill bad guys.

The same goes for life. Resistance should exist, whether it be gravity and a barbell or a particularly difficult job. We are here to overcome that resistance with the straightest bar path possible and get stronger as a result.

Work smarter, so you can be harder.

Fantasy Football After Action Report: Week 5
MIGHTY FIT

ACFT Prep: How to build your 3-RM deadlift.

Has anxiety over the ACFT test set in because you’re not good at deadlifting? Maybe you’ve never even seen a trap bar in your life up until a year ago…


Don’t feel lonely, it’s definitely one of the more challenging aspects of the test that more than a handful of soldiers are struggling with. Getting that 100 point score isn’t too hard with the right training and concentrated effort..

If your plan is to just max out every training session and hope for the best, there’s a good chance you’re limiting your improvement. With a few modifications and techniques, improving your deadlift is possible for almost anyone.

The Deadlift is crushing your lower back.

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Work on form

You’ve heard it before, but it’s true that if you want a good deadlift: you have to focus on form.

Having good deadlift form not only helps limit the risk of injury but it also helps you develop maximum force and efficiency, which is what you need for this test.

While proper form requires experience, focusing on improving during your training should be a priority.

[instagram https://www.instagram.com/p/BsWjbOCF-6m/?utm_source=ig_web_copy_link expand=1]Michael Gregory on Instagram: “New Year. New Gym. . An easy set of 5 @ 160kg (352 lbs) . I was just reminded on my trip back home that roughly 82.56432% of people suffer…”

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Deadlift often

It should come as no surprise, but if you want to improve your deadlift, you should perform it as often as you can while still recovering.

Deadlifts are hard, and really, that’s a good thing. If you have to carry, well, just about anything when you’re in the field, you want to be prepared, and honestly, there are few exercises better than the deadlift.

If you’re close to being able to deadlift 340lbs for three reps (a 100 score), then a good rule of thumb is to deadlift heavy every other week to maintain and improve.

If you have a hard time with the deadlift and have a lot of work to do, then doing the deadlift more often will really help.

For the first week, go heavy in the rep range of two to five reps per set. Then on the following week, go a little lighter and allow yourself to work up to six to ten reps.

Even though it’s not as heavy, you’ll still be practicing the exercise and developing the muscle groups that help you perform the lift.

[instagram https://www.instagram.com/p/B06rhimDs93/?utm_source=ig_web_copy_link expand=1]Michael Gregory on Instagram: “Of course these are deadlifts. I’m not trying to question your intelligence… • I’m starting to save money so that I can buy some TV time…”

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Use elevated and deficit deadlifts

If you struggle with the deadlift, there’s a good chance you either have trouble lifting the weight or locking out at the top. Depending on your weak point, deficit and elevated deadlifts can help.

Having a perfect deadlift set-up will help fix these issues before they even start.

If you have trouble getting the weight off the floor, try using deficit deadlifts by standing on a 45lb plate.

Standing on a plate increases the distance the weight needs to travel, which makes it a bit harder. As a result, you’ll improve your ability to move the weight off the ground when the distance shortens during a standard deadlift.

If you have trouble with the lockout, try using elevated deadlifts (AKA rack pulls) by placing a platform under the weight plates on each side. Doing this allows you to overload the top portion of the lift, making you stronger during that part of the lift.

How to train for the TRAP BAR DEADLIFT

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Work on grip strength

There’s a good chance that your grip is partially to blame for your weak deadlift and there’s a simple test to find out. Try deadlifting with wrist straps and then deadlift without them. If you can lift more with the straps, your grip is lacking.

If that’s the case, direct grip work is a good idea since, during the ACFT test, you won’t have straps.

If your grip needs work, try a few of the following:

  • Weighted dead hangs on a pull-up bar for as long as possible
  • Farmer’s walks with the heaviest dumbbells or kettlebells you can
  • Heavy barbell holds
  • Barbell wrist curls

Over time, your grip will improve, making the deadlift a bit easier to manage.

Deadlift 101

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Use dead stop deadlifts

When you perform many deadlifts without pausing, your muscles rely on a stretch reflex to develop force. That’s why you might notice that your second and third rep feel a little easier than the first.

Even though you can use the stretch reflex during the test, practicing the lift without this reflex in training can help you learn to develop as much force as possible from a dead stop.

When you deadlift, get set up and perform your first rep. Once the bar touches the ground, let go of the bar and completely reset. Then, continue the set.


For a full deadlift tutorial check out my Mighty Fit Plan Deadlift Tutorial.[instagram https://www.instagram.com/p/BjM4H6snBSe/?utm_source=ig_web_copy_link expand=1]Michael Gregory on Instagram: “New Deadlift 1 Rep Max! . I learned not to let failure cloud my vision today. I failed, couldn’t move the weight on my first attempt at…”

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Lift with your legs

Most people with weak deadlifts pull with their arms and upper back, and you can tell because they’re the ones that look like the St. Louis Gateway Arch during the lift.

Instead, you want to initiate the lift through your feet instead of pulling with your arms.

It’s one of the main reasons your back hurts when you deadlift.

To do this, get set up by gripping the bar as you normally would. Then, pull hard on the bar, but just before the bar leaves the ground, change your focus towards pressing through your feet while maintaining tension on the bar.

While doing this will take some practice, repeated practice will help you initiate the lift with your legs, which isn’t only a safer practice, but one that will make you stronger in the deadlift as well.

Lit – My Own Worst Enemy (Official Music Video)

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In closing

The deadlift isn’t dangerous if you know what you’re doing. Don’t put yourself in the scenario that involves you attempting 340lbs on the ACFT even though you’ve never done that weight in training.

If you do, you’re your own worst enemy (Just like that song from 1999.)

This article, the one you just read has links to 7 different pieces of content I wrote for you about deadlifting. You don’t have to look anywhere else! Just absorb this content and get in the gym.
MIGHTY FIT

5 steps to back squat perfection

For military professionals, lower body strength is a must. For many humans, loss of lower body strength is the cause of the fall in old age that starts the domino effect of poor health ending in death…#Grim.

If you are human, a military professional, both, or soon to be both, having a strong squat will only make your life easier and longer. This is why we squat.


Fantasy Football After Action Report: Week 5

Leg strength is a prerequisite for the job. We hike everywhere.

The purpose of the low-bar back squat is to recruit the most amount of muscle possible in a lift. On average most people need general overall lower body training. The low bar position on the back gets the most muscles involved and is, therefore, a staple exercise in many complete training programs.

Back Squat Step 1

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1. Take your grip and bar position on your back

First, grip the bar wider than shoulder-width apart.

The narrower your grip, the “tighter” your upper back will be.

Many professional lifters take a grip just outside of their shoulders, yet others grab the bar all the way at the very edge of the bar by the weight plate.

Lower your head under the bar and find the bar position on your back.

The bar should be resting on the natural shelf that develops just above your rear delts. (the muscle on the back of your shoulders)

Keep the bar off of your neck, that is a high bar squat.

You should be applying equal pressure with your hands and your back while trying to “bend the bar over your back.”

By “lifting” your chest (while still keeping your nipples pointed at the floor) and pressing your hands forward, you will achieve this position.

Back Squat Step 2

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2. Squat the bar up in the rack and step back

The correct way to unrack the bar is to lift straight up, as you do in the very final portion of a repetition.

  • Your feet should not be staggered.
  • Your back should not be in flexion.
  • You should not be bent at the hips and performing a good morning to get it out of the rack.

Once you have moved the bar vertically and are standing in the rack, move the barbell horizontal by taking 2-3 deliberate steps backwards.

The bar should never move diagonally in the back squat. It moves vertically or horizontally. That’s it.

Back Squat Step 3

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3. Take your stance

Your feet position is unique to you. Generally, heels are below or just wider than hip width, and toes are pointed out at about a 45-degree angle.

Start with this positioning and adjust based on the depth and comfort.

Everyone’s hips are different and therefore have a different ideal stance.

No one is incapable of squatting to depth, however. The trick is to find the foot and hip setup that works for you. Seriously.

Back Squat Step 4

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4. Breathe and squat vertically

Take a deep inhale and brace your abs. The combined muscular flexion from your core and air pressure from your lungs filling will keep your spine stable and strong for the entirety of the movement.

Depth in the squat is when the top of your thigh just below your hips goes below the top of your knee.

In the squat, we are using the stretch reflex of the hamstrings to help “spring” us up from the bottom of the movement, known as the hole. That stretch reflex response is completely negated if you go to a depth where your hamstrings become passive in the movement. They should always be engaged and never lax.

A common mistake for people that take pride in their squat depth is that they get stuck in the hole because they are trying to re-engage their disengaged hamstrings. Under a heavy load, your hamstring cannot contract again without serious risk of pulling or tearing.

Waste no time in the hole. Hit your depth and explode back up.

Fantasy Football After Action Report: Week 5

You should never have enough time in the hole to smile for the camera… This makes me cringe.

(Photo by Alora Griffiths on Unsplash)

Your knees should be tracking over your toes for this entire movement. Don’t let them cave in. Think “twist the ground apart with your feet and knees.” This will engage all of your glutes and prevent the dreaded valgus knee collapse that is all too common.

The bar should be centered over the middle of your foot, just like the deadlift, for this entire movement.

Think about your tailbone moving straight up as if it’s being pulled by a rope from the ceiling directly above it. This is where all of you power comes from.

  • DON’T think about moving your butt forward. Think vertical- forward motion will push you forward and off-balance. Move directly against gravity.
  • DON’T think about straightening your knees- this will push you off-balance as well.
  • DON’T think about your feet. If they are balanced in 3 points, you should pay them no more mind. Those three points are heel, big toe, and little toe- like a balanced triangle.
Back Squat Step 5

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5. Finish with your glutes and exhale

Finish the rep by squeezing your glutes and extending the hips into what feels like a posterior pelvic tilt

This will make you stand up straight and completely finish the reps.

Inhale and repeat.

When to train

Scheduling at least 72 hours between squat sessions, in the beginning, is important to ensure adequate recovery so that you can get the most weight on the bar and make the most gains. Over time, depending on your goals and recovery, you can safely squat three or even four times a week at sub-maximal intensities.

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MIGHTY FIT

7 best NBA servicemen of all time

The NBA playoffs are heating up, and you know what that means…

Every on-base basketball court in the country now has some dude who: screams for the ball, dives at your knees, and calls a foul whenever anyone gets near him. He wears brand new Jordans, knee-high socks, and probably has some (also new) sweatbands on. He constantly wipes the bottom of his shoes with his hands. His only passes are conveniently missed shots. He calls you “chief.”

These dudes are not that guy.

They served their country—and they balled out at the highest level.


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Mike Silliman

Mike Silliman was a beast for West Pointe. He took them to the NIT semifinals in 1954, 1955, and 1956. That was the equivalent of taking a team to the “Final Four” three consecutive times. He then won a gold medal with the USA Olympic basketball team in 1968. He also, perhaps, more importantly, became a captain while serving with the adjutant general corps in Korea.

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Bernard James

The most intriguing player on our list, Bernard James, didn’t play professional OR collegiate basketball until after serving in the military. In fact, James didn’t even play high school ball.

James dropped out of high school, earned his GED, and then enlisted in the Air Force at 17. He served six years in the Air Force as a security forces specialist, and became a Staff Sergeant. He was deployed in support of Operation Iraqi Freedom and Operation Enduring Freedom to Iraq, Qatar, and Afghanistan.

It wasn’t until he played on his intramural Air Force team (and had a surprise 5-inch growth spurt—seriously) that he realized he had a knack on the hardwood. He then played in community college before transferring to FSU, where he was eventually drafted by the Dallas Mavericks where he would spend most of his 3 year NBA career.

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Tim James

Tim James is a Miami hero. He played at Northwestern High School in Miami, then “the U” (The University of Miami), and was later drafted by the Miami Heat in the first round of the 1999 NBA draft. He played for 3 years in the league, and then joined the military after 9/11.

After enlistment, he served in Iraq and, according to an article by Dan Le Batard, even decided not to tell any of his fellow soldiers about his time in the NBA. Like Shakespeare said, “discretion is the greater part of valor.”

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Bill Bradley

To say Bill Bradley was a renaissance man is an understatement. Bill Bradley’s achievements included: attending Princeton, attending Oxford University as a Rhodes Scholar, winning an Olympic gold medal in basketball, playing for the New York Knicks, winning two NBA championships, serving in the United States Air Force Reserve, becoming an NBA Hall of Famer, becoming a senator, and running for president… I pray he doesn’t DM my girl.

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George Yardley

Don’t let the milkman look fool you– George Yardley is an NBA Hall of Famer and two-time All-American. After being drafted (to the NBA, that is) in 1950, he served in the Korean War for two years. When he got back, he played for the Fort Wayne Pistons and became the first player to score 2,000 points in a season.

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Elgin Baylor

Rightfully credited as one of the greatest NBA players of all-time, Elgin Baylor turned around a struggling Minnesota Lakers franchise (and set the pace for what would become one of the winningest franchises in all of sports) by leading them to the NBA finals his rookie season. During his fourth year in the purple and gold, he served as a U.S. Army Reservist, living at Fort Lewis. His duties as an army reservist prevented him from practicing or participating in weekday games—and he still posted up 38 points per game.

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David Robinson

David “The Admiral” Robinson never achieved the rank of Admiral—but he was a Lieutenant for the Navy. His time in the Navy almost never happened as he was almost not accepted on account of “being too tall” (the Navy limit at the time, 6’8″, was two inches shorter than Robinson). In spite of this, he was accepted and balled out at the Naval Academy where he won the coveted Naismith and Wooden awards. He was a 10 time all star, 2 time NBA champion, a member of the legendary 1992 Olympic gold medal “Dream Team,” and had perhaps the most defined shoulder muscles of the 1990’s.

MIGHTY FIT

3 “No-duh!” things you can do to manage hunger that actually work

I’m about to tell you how to manage your hunger pangs. These tactics are useless unless you understand one fact about life and your body.

A hunger pang will not kill you and isn’t actually negative at all.

By chiseling this fact on your stomach you can start to reframe the feeling of being hungry. Historically, hunger signals have been a sign to start looking for food or starvation was coming.

Today we have the opposite problem of our prehistoric ancestors. There is too much food! ⅓ of all food is actually lost or wasted!

This is why it’s so easy to get fat! This being the case, we need to reorient our relationship with hunger cues by recognizing that they are leftover from a time when food was scarce.

Chances are higher that you die from eating too much rather than too little.

That being the case let’s get into 3 things that can help you control your relationship with hunger. After all, if we just give in to every urge, our bodies have we are no better than those sex-crazed bonobos.
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Nothing wrong with meat. It’s the sauces and glazes that cause people to overeat.

(Photo by Paul Hermann on Unsplash)

Choose high-satiety foods

These are foods that actually make you feel full. A great rule of thumb is to stick to foods on the outside edge of the grocery store like veggies, fruits, meat, and less processed dairy products. The closer you get to the middle of the store, the more processed things tend to get.

The more processed something is the less it tends to make us feel full. You can think of processing as the same as pre-digesting in many cases. These foods are designed to make you want to keep eating more of them by not spending a lot of time in your digestive tract.

High-satiety foods like potatoes, lean meats, and whole fruits and veggies tend to make themselves at home in your tummy for much longer. This means that 250 calories of steak or baked potato feel like more food to your body than 250 calories of a hostess product or chips shaped like triangles.

Rule of thumb: Eat mostly high-protein (lean meat) and high-fiber (whole fruits and veggies) foods. Limit intake of high-sugar, fat, salt (the stuff in packages in the middle of the store).
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Only buy single serving sizes and keep them out of the house.

(Photo by Mohammad Sanaei on Unsplash)

Be wary of what you let in the house

You can’t control the world around you, but you can control your space. In order to make full use of this keep foods that trigger you to eat a lot out of the house plain and simple. Don’t buy them with the intention of bringing them home.

Many people get the munchies late at night when most stores are closed, or they are already in their pajamas. Chances of you going out at this time for some shitty junk food is slim. You’ll have to make do with what’s in the house.

This means you can binge on healthy high-satiety foods, like mentioned above. Or you can forego the binge all together.

A tall glass of water is actually all it usually takes to quell the hunger rumbles sometimes. Next time you think you’re hungry simply have some water and wait 20 minutes. If you’re still hungry go for the food. If not, go on with your life and stop thinking about food.

Best practices: Make your living space one that cultivates good habits, only keep foods, snacks, and drinks that reflect the person you want to be.
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Choose the least tempting way home.

(Photo by William Krause on Unsplash)

Drive somewhere else

Our brains play a very active role in how we perceive hunger. You might not be hungry at all but all of a sudden you walk by that great smelling burger joint or see that add for a fresh donut. Boom! Your mouth is watering, and your stomach feels like it’s trying to crawl out of your body like that scene in Alien.

Simple solution: Change your route so that you don’t pass that establishment or ad. There’s always another way home even if it’s further, do what you need to in order to win.

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You can control the plane but not the weather. Accept it and move on.

(Photo by Byron Sterk on Unsplash)

The world isn’t going to change for you

By controlling what you can and accepting that which you can’t control, you can start to take control of your hunger pangs.

  • Choose high-satiety foods first, if you still have room after then have the low satiety foods.
  • Control what you allow in your home. You are the keeper of your space, take that position seriously.
  • Change your route. A true hard target never takes the same route twice anyway. Make yourself more survivable and less likely to give into cravings by changing your path.

MIGHTY FIT is making big moves to put out content that you not only want to read but also want to live. Take 2 minutes and let us know here what you’d like to see from MIGHTY FIT.

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MIGHTY FIT

The Air Force finally ditches the waist measurement test. Why?

In the military, being fit isn’t just for looks. Without meeting certain fitness standards, military personnel may not be able to do their jobs properly, putting themselves and others in danger. What those standards should be, exactly, has been up for debate for decades. Now, the Air Force is rethinking what it means to be fit for duty. In 2021, the universally despised “tape test” will finally be gone. 

Say goodbye to unfair fitness assessments, say hello to a stronger Air Force.

The US Air Force fitness test has historically been composed of three sections measuring cardiorespiratory endurance, strength, and body composition. While the cardio and strength sections are still under review, the body composition portion is getting a makeover. 

In the past, the test has relied on waist or neck measurements to estimate body fat percentages. Unfortunately, it’s not a very accurate assessment. Some airmen with muscular frames had very low body fat, but still failed the waist measurement test. Getting an accurate waist measurement is another challenge; measurements vary depending on the time of day, how much you ate for breakfast, and who is administering the test. 

Because of this, Airmen who didn’t pass were previously forced to reduce their measurements however they could in order to meet the testing standards; even when that meant losing muscle mass in the process. The goal here isn’t to make it easier to get away with lower levels of fitness. On the contrary, the entire point is to give a more accurate assessment of how fit an individual is, regardless of their individual build or body type. 

Upcoming tests, which are expected to resume in January 2021, will still include a 1.5 mile run, and one minute each of pushups and situps. Until new standards are defined, everyone will receive full marks for the waist measurement portion of the test. According to Air Force Chief of Staff Gen. Charles Q. Brown, Jr., more changes are likely to come soon. 

A new, more holistic approach to fitness testing is on the horizon. 

While the pushups and running are still part of the standards for now, that may not always be the case. Ultimately, department leaders are working to redesign tests with a focus on long term fitness outcomes. Why train with dozens of pushups when planks are less damaging and just as effective? Brown is hoping for fewer overuse injuries, fewer ineffective testing measurements, and better health and fitness for future Airmen.

MIGHTY FIT

Use this Jedi training technique to balance out your force production

The Force is constantly out of balance. First Anakin was supposed to bring balance, but he turned into a cyborg sociopath. Then Luke was meant to bring balance; he screwed the pooch as well though. Now here we are hoping Rey is able to put a US Marine in his place and finally balance the damn thing out.


The above is a serious imbalance in a galaxy far far away a long ass time ago. The imbalance I’m about to help you correct is a whole lot simpler and straight forward.

It’s the balance of strength and function between the front and back of your upper body. If you have a serious imbalance, you may be suffering from postural discomfort, pain, or significant stalls in your training. You don’t need a Jedi to solve this, all you need is basic knowledge of the push:pull ratio.

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Vertical and horizontal pushes and pulls are what you should be counting when it comes to your upper body ratio.

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What the ratio means

You may have noticed some training plans online are broken up into three separate training days: push day, pull day, and legs day. The push and pull days refer to the upper body.

Pulling muscles are those that help you pull. They’re located on the back.

Pushing muscles are the muscles that help you push. They’re located on the front side of the body.

In order to maintain a balanced posture and ability, the front and back of the upper body need to be somewhat even in strength and capability.

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Sloped shoulders? You may be doing too many pushes and need to add in more pulls.

(Photo by Daniel Apodaca on Unsplash)

When things are stronger one way or another, you see people with posture that just doesn’t look right, not to mention their ability to apply force AKA strength.

All training plans can be broken down in a ratio of push related to pull to see where their focus is. You just count the pressing movements and pulling movement, then reduce the fraction. Don’t freak out, I know fractions are intimidating, it’s typically really small numbers like 4:4 or 8:6. We just reduce those down to 1:1 and 2:1.5 respectively.

For instance, the Mighty Fit plan is a 1-to-1 push-to-pull ratio. That very simply means that for every push exercise that you do, you also do a pull exercise.

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Time to add in more pulls. Horizontal 1-arm rows are a great exercise to help balance out an overactive chest.

(Photo by Alora Griffiths on Unsplash)

How/Why to move to a 1:2 Push:Pull ratio

If your chest and front delts are particularly large and tight, they will pull your shoulders and scapulae forward and give you that rounded upper back look. Strengthening your back muscles like your lower traps, rhomboids, and lats will bring some balance into your posture and relieve you of any discomfort.

Training all chest and sitting at a computer all day is a very common lifestyle for most of us. I’m guilty of it, and just about every peer of mine in the Marine Corps was the same.

The easiest way to correct an upper-body imbalance is to change your push/pull ratio. If you have forward shoulders from sitting at a computer all day, switch to a push/pull of 1:2. Do one push exercise for every two pull exercises.[instagram https://www.instagram.com/p/BdP21ywHLar/?utm_source=ig_web_copy_link expand=1]Michael Gregory on Instagram: “Talking Programming Now . Antagonist pair sets are a great way to program your exercise selection. . Push Pull is a great way to program…”

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How/Why to move to a 2:1

If your back is overactive and tight, often seen in surfers, your shoulder blades will be pinched together, and chest will be open. This is from a strong back and a weak front. Presses and push-ups will bring balance back into this person.

If your job has you hiking a lot, you may be used to having your shoulders pulled back and together. If your nipples are facing the sky or you can barely get 2-3 fingers between your shoulder blades, this is you.

Changing your push:pull ratio to 2:1 may help your chest take some control in your upper body.

In addition, when you do conduct pull exercises, ensure that you are allowing your shoulder blades to move with the movement. Don’t lock them back and together (like you do in heavy bench presses with your back pinned into a bench).

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The biceps are actually a pulling muscle and the triceps are a pushing muscle. Check out the arm primer article for how to train these further.

(Photo by Alora Griffiths on Unsplash)

Now apply this ratio to you

If you have mild pain, discomfort, or a noticeable strength imbalance your first step to remedy things should be to change your push:pull ratio. It’s a simple solution to a problem that will prevent some “bodywork expert” from getting involved. You have the power, and now, the tool to bring balance to your internal upper body force production.

In the Mighty Fit plan, there is a pressing movement everyday set up as a push/pull set that is paired with a pulling movement. You’ll gain ample size and functionality in your upper body over the duration of the plan. If you are starting from a place of imbalance now you have all the information you need to change the plan to suit your exact needs; add a push or pull!

If you haven’t started the Mighty Fit plan yet…what are you waiting for? Click the link in the left navigation bar of this site page.

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MIGHTY FIT

Every command in the Navy will soon have a dietician

The Navy announced an initiative to provide registered dietitians to units throughout the fleet in NAVADMIN 160/18, released July 10, 2018.

The joint initiative between the Office of the Chief of Naval Personnel and the Bureau of Medicine and Surgery, authorizes commanders to request dietitians to temporarily join their commands, in order to increase sailors’ knowledge about nutrition and health resources.

This initiative makes registered dietitians available to assume a temporary additional duty (TAD) status to commands, providing education on performance nutrition, healthy eating habits, hydration, and safe dietary supplement use. Bringing registered dietitians directly to the fleet greatly enhances sailor access to nutrition education, which in turn increases medical readiness.


“Before this initiative, sailors had to take time away from work to travel to a medical treatment facility for preventative treatment,” said Navy Nutrition Program Manager Lt. Pamela Gregory. “Now this can be done at the command which will increase productivity and decrease time away from work.”

In their TAD role, registered dietitians will advise command leadership and sailors on the importance and benefits of diet modifications, food selection and food preparation in preventing disease, sustaining health and improving quality of life. They will also be an on-hand asset to the medical department.

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(U.S. Navy Photo by MC3 Michael Eduardo Jorge)

“This initiative opens up access for more sailors to registered dietitians who know the most about creating and sustaining energy, rapid recovery for the physical demands and long hours of Navy life,” said Navy Dietetic Specialty Leader Cmdr. Kelly Mokay. “Our goal is to educate Sailors on what makes for a healthier, better balanced diet.”

Registered dietitians will also be available to counsel individuals and groups on the importance of timing meals and snacks, what foods provide the most energy, help with physical recovery, and how nutrition monitoring can optimize sailors’ quality of life. Additionally, they can collaborate with command food service officers and culinary staff on increasing the quality and nutrients of food service, menu development, budgeting, evaluation of food service facilities and developing nutrition programs.

“Having registered dietitians in the fleet is going to create a paradigm shift in the culture of nutrition — shifting from a focus on disease treatment to one of disease prevention, said Bill Moore, director, Navy Physical Readiness Program. “And this initiative provides our sailors access to a resource that allows them to take greater control over their personal health.”

To learn more about nutrition education resources available to you, visit www.nutrition.navy.mil

For more news from Chief of Naval Personnel, visit www.navy.mil/local/cnp/

This article originally appeared on the United States Navy. Follow @USNavy on Twitter.

MIGHTY FIT

5 workout machines you should skip while at the gym

Service members have crazy schedules, which makes it hard to find time enough to work on your physique. Most of us have only about an hour to spend each time we hit the gym. Typically, the routines we do in that brief period consist of using free weights and a few workout machines.

Many people who step foot in the gym are there to lose weight. They’ll use the various isolation (or single-joint) machines believing that if they use every machine the gym has to offer, they’ll start to lean out. The unfortunately fact of the matter is that not all the machines in the weight room burn a lot of calories when you hop on and start repping.

To burn the most calories in the shortest time, most gym professionals recommend focusing on compound movements — exercises that require more than one muscle group to move a weight, like pull-ups or dumbbell presses.

So, which machines should you avoid if you want to burn fat?


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Leg extension machine

Leg extensions help bulk up your quadriceps. Most of these machines require you to sit down and enjoy yourself as you rep out the sets. This is a very isolated movement — and that’s not the best way to challenge your body and burn fat. Instead of sitting on the machine to work on your legs, consider standing up and doing some non-weighed squats.

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Calf raise machine

Yes, the calf-raise machine will bulk up your calves up — but it won’t burn off those unwanted calories and lean you out. There are plenty of other options when it comes to working out your calves. The video below will show you a few techniques that introduce compound movements to a calf workout.

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Bicep curl machine

On this machine, a patron sits down and works their biceps against resistance while in a static position. Even if you’re trying to work on your arms, the process of selecting, moving, and returning free weights will help you burn a little extra fat.

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Seated tricep extension

If your goal is to build massive triceps, then you’ll want to add a few tricep-related exercises to your routine. However, if you’re also looking to burn some extra fat in the process, you might want to conduct your training in a stress-loaded, standing position.

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Seated abs crunch machine

There many ways to get a solid ab workout — but you’ll find that very few fitness trainers recommend that people take a seat in ab crunch machines. Those machines are fine for beginners or people with medical conditions, but everyone else should strike this machine from of their minds and replace it with these:

MIGHTY FIT

5 health tips you should think about on cheat day

You’ve spent week after week dieting to prepare yourself for your unit’s command fitness test because you want to do your absolute best and make weight. However, it’s hard as hell to stick to a diet with all those delicious foods out there to enjoy — we’re only human, after all.

Skipping out on tasty treats in order to shed a few pounds isn’t any fun, but it does work. However, we all deserve to cheat on our diets once every week or so to reward ourselves for making excellent progress. Like everything in life, properly cheating on your diet is all about timing and efficiency. Here’s how to do it right.


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Protein!

Add some protein

When people cheat on their structured meal plan, they tend to scarf down carbs and love every minute of it. However, adding some protein to your cheat meal allows all those carbohydrates to escort that nutrition into storage — which helps increase your metabolism.

By adding some protein to your cheat meal, you’ll continue to build lean muscle even after you ditch the diet. Also, adding protein will fill you up quicker, making you less likely to overeat.

Put some lemon in your water

About 15 minutes before your cheat meal, put some fresh-squeezed lemon into your water. This will help you digest food your body is no longer accustomed to consuming.

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Sit down during your meal

When tend to eat faster when we’re standing up. Sit down, slow down, and enjoy your meal. Not only will you fill up more quickly, it’s also more comfortable. This is your cheat day — treat yourself.

Chew your cheat meal slowly

When you scarf down a cheat meal, you typically don’t feel so awesome afterward. Consider chewing each bite of food around 8-10 times before swallowing. This process allows your body to release a hormone called leptin. When this unique hormone is released, it tells your body it’s getting full.

So, the more slowly you eat your cheat meal, the less likely you’ll earn those love handles back.

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Don’t skip your workout

After a solid workout, your body’s insulin sensitivity is higher and proactively absorbs nutrients. Your body has a tendency to take more of the positive nutrients out of that high-carb meal.

Resistance workouts are ideal for when you cheat on your diet.

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