Asif Zaman

NUTRITION #31

Do you believe you can still be healthy and eat “junk food”?

You know those brightly-packaged, highly-refined, ultra-delicious “junk foods” from the center aisles of the grocery store? ⁠
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The ones you might’ve been told to “cancel” from your diet? ⁠
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Well, we’re here to un-cancel them. ⁠
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That’s because for some people junk food can play an important role in overall health, especially when consumed ✨intentionally✨. ⁠
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👆Controversial? Yes. ⁠
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But there’s more to the story than “junk foods are bad for you—so you should never eat them.” ⁠-

You can read the full article here - https://www.precisionnutrition.com/how-to-eat-junk-food?utm_medium=social&utm_source=instagram&utm_campaign=instagram-feed-20220207-l1-nutrition-howtoeatjunkfood

MOBILITY #30

Hey, look! I picked up a barbell. . .
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It’s been a little over 2 years since I’ve done any heavy deadlifts, powerlifting, or traditional strength training movements. I shifted my focus to calisthenics & mobility training.
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From 2015 to 2018 I did a lot of traditional lifting. Lots of hypertrophy/bodybuilding work in the beginning (aesthetics was the only goal in mind back then). Got more into powerlifting movements after that. At my best my max TRAP BAR DEADLIFT was 215 kgs at 70 kgs BODYWEIGHT. It felt like the hardest thing I had ever done, and I had to exert a lot of energy to achieve the movement.
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Today I picked up a barbell for the first time in years(a gap of at least 2-3 years), and I was able to get 200 kgs at 77 kgs BODYWEIGHT. This is not my best but pretty impressive considering I haven’t lifted heavy at all for the last 2 years!
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Moral of the story - mobility is highly specialized strength training. Rather than training specific exercises or modalities, we train specific joints. A focus on strengthening the human body itself. Our daily movements were not meant to be linear so don’t workout only following linear concepts. Address your weaknesses and it will make your strengths even stronger or at the least maintain the strength you’ve built.
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When we create strong, mobile, and capable joints with more movement variability, we create a stronger human being. A stronger human being can then express exercises, or sport, at higher levels

Video Credit - Joshua Sylvester

The Hip CAR Continuum ⠀
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A controlled articular rotation is so much more than a daily warmup. In FRC, we use the CAR(Controlled Articular Rotations) as a training tool to build stronger joint capacity.⠀
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Here’s an example using the hip CAR.⠀
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1⃣ Level 1 Hip CAR⠀
In month 1, We train for internal body control. Here the goal is to move the hip as far as we can while limiting motion from neighboring joints with our intent. Disclaimer: it’s less far than you think!⠀
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2⃣ Level 2 Hip CAR⠀
In month 2, we start to hone in on specific weakpoints we see in our CARs. Shown I’m blocking my lumbar spine with the yoga block. This 1) forces high tension reps and 2) reinforces honest ranges of motion. Don’t drop that block!
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3⃣ Level 3 Hip CAR⠀
In the final month of programming, we layer strength on top of our new mobility by adding load to our training. Shown is a loaded hip CAR in a plank. This is just as tough as any max effort lift! ⠀
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You might see this as a list of regressions and progressions. Instead, think of it as an ongoing continuum.

TUCKED FRONT LEVER (BEGINNERS LEVEL)

The front lever is my biggest struggle since I'm doing calisthenics. This isometric skill looks easy, but it is really hard for me. I decided to make some progress in the next two months. How long will it take to do the full front lever? What do you guys think?

I can currently hold this for 18-20 seconds at my
best

❤️Unlock your GLUTES❤️

1️⃣ 90/90 Leans (5-10 each)
2️⃣ Prone Hip CARs (5-10 each)
3️⃣ Figure 4 Stretch (30-60”)

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