Superior Lifestyle

Here we see what sheer discipline and sticking to a plan brings you. Kilian came to me wanting to get in the best shape of his life for his wedding. Having never done resistance training before, Kilian put down a impressive transformation.

From start to finish there is 16 weeks in between these pictures. But, with ramadan and the last month of training being so close to his wedding his focus shifted and Kilian wasn’t able to train optimally.

But with measuring every gram he consumed and training consistently to his max for 2 months, we were still able to present a impressive transformation.

Good job Kilian!

First session in the books

Preparing teammate and talent for his pro debut.

We’ll be seeing a more explosive and better conditioned version of Barry at in October.

5 things to do on a daily base.

Make sure you’re ticking the boxes daily to become a better you.

Teaching the next generation

Sleep is an extension of consciousness as the body/brain aren’t completely offline during this ‘’altered’’ state. The body has limited actions with its surroundings but the brain carries out all sorts of important functions.

Sleep is essential for our ability to fight disease, mental health, boosts athletic performance, decreases chronic disease risk etc.

Poor sleep is often linked to low testosterone. As our testosterone rises during sleep as part of our circadian rhythm, chronically poor sleep can put your test levels similar to that of someone 7/ 10 years your senior!

Another research by Wang and colleagues (2018) shows us just how detrimental mild sleep deprivation may be for your physique:

For 8 weeks overweight participants got 1 hour of less sleep on the working days, day could make up for it on the weekends. In the end the participants could not make up for the lack of sleep during the weekdays. Total weight loss mostly occurred from muscle, at about 83%! And 17% being fat loss.

In the next slide you will find some tools that will help you to improve your sleep, good luck!

It’s Monday!

Start your week off with a workout💪

Post weigh in fueling

All the fighters (whether amateur or professional) hate it, losing weight for a fight.

In combat sports there are certain weight classes in which an athlete can compete. For the majority of fighters out there this means losing weight for a fight (temporarily) to have a bigger advantage over their opponent.

Amateur fighters usually weigh in on the same day of the fight, making dehydration not as huge (or at least they shouldn’t). Professional fighters usually weigh in a day prior making the weight cut oftentimes much much bigger. If rehydration isn’t done correctly, not only will it cost you the fight but can lead to some serious health issues as well. These different weigh-ins require different strategies, below we’ll describe what would be best for either situation.

Weigh in on the same day
Weighing in on the same day significantly reduces the time you have to refuel. Therefore dehydration should be avoided. Overall this makes a much fairer play as both athletes will not be entering the fight with much greater weights as they only had a couple of hours to refuel.

If there is no other way to make weight and so, you’ll have to dehydrate, make sure it isn’t any more than 0,5 kg. Losing more than this might lead to reduction in performance, increased risk of injury, loss of concentration etc.

Avoid cutting carbohydrates out of your diet! A mistake a lot of amateur fighters still make. Carbs are your body's preferred energy source, therefore when participating in a highly demanding activity (fighting) your body will run out of gas if not fed well. Also after the weigh in, there will be a small window of refueling and so you will not be able to get sufficient amounts of carbs in such a small window.

Check out the second slide for professional fighters/weighing in one day before the fight!

Post weigh in fueling
All the fighters (whether amateur or professional) hate it, losing weight for a fight.

In combat sports there are certain weight classes in which an athlete can compete. For the majority of fighters out there this means losing weight for a fight (temporarily) to have a bigger advantage over their opponent.

Amateur fighters usually weigh in on the same day of the fight, making dehydration not as huge (or at least they shouldn’t). Professional fighters usually weigh in a day prior making the weight cut oftentimes much much bigger. If rehydration isn’t done correctly, not only will it cost you the fight but can lead to some serious health issues as well. These different weigh-ins require different strategies, below we’ll describe what would be best for either situation.

Weigh in on the same day
Weighing in on the same day significantly reduces the time you have to refuel. Therefore dehydration should be avoided. Overall this makes a much fairer play as both athletes will not be entering the fight with much greater weights as they only had a couple of hours to refuel.

If there is no other way to make weight and so, you’ll have to dehydrate, make sure it isn’t any more than 0,5 kg. Losing more than this might lead to reduction in performance, increased risk of injury, loss of concentration etc.

Avoid cutting carbohydrates out of your diet! A mistake a lot of amateur fighters still make. Carbs are your body's preferred energy source, therefore when participating in a highly demanding activity (fighting) your body will run out of gas if not fed well. Also after the weigh in, there will be a small window of refueling and so you will not be able to get sufficient amounts of carbs in such a small window.

Check out the second slide for professional fighters and weighing in 1 day before!

See it, feel it, obtain it! VISUALIZE