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7 Secrets To Increase Athletic Performance

7 Secrets To Increase Athletic Performance

It has been argued that modern day athletes are becoming faster, stronger and better every year. In one TED Talk, David Epstein compared Usain Bolt’s performance to Jesse Owens in 1936. Jesse Owens once had the world record for 100 meter dash, but if Jesse Owens competed at the same time as Usain Bolt, he would have been 14 feet behind Usain Bolt.

We are living in a time wherein we have accumulated a complex understanding of sports science, nutrition and supplementation. We have applied different approaches to give athletes an edge on their sports.

If you are an athlete, or plan to become one, you need to maximize your potential. What are the secrets to increasing athletic performance? Here are seven things that you need to implement.

1. Eating the right food at the right time

Food plays a crucial role in athletic performance. An athlete can’t afford to eat anything and expect the best results on their body. An athlete’s meal should be cleaner than the meal of an average Joe. Serious athletes can’t regularly eat junk food.

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This is why there are nutritionists specific for athletes. Nutritionists can create meals that are designed for different functions. Depending on the time when the food is consumed, it plays a different role. It can easily be a recovery meal, or a meal which will be used as fuel for performance.

One of the most basic things that athletes need to do is to have a healthy breakfast. A healthy breakfast can stop your body from catabolizing the muscles, and even jump start your metabolic rate. If you are not used to eating breakfast, you can always start eating a small meal first thing in the morning, then move up to a full and complete breakfast.

It is also important to choose the right meal before a workout. It should contain not only carbohydrates that can be used for fuel, but sufficient amounts of protein which could prevent catabolism during intense workouts.

2. Eat the right supplements at the right time

There are instances when you just can’t only rely on the food that you eat. There are times when you will need to consume supplements to provide your body with the necessary macronutrients, vitamins and minerals.

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The most basic supplement that you can have is vitamins. This way, you don’t have to eat so much food just to fill in the vitamin and mineral requirements of the body.

Whey protein is a popular pre- and post-workout supplement among athletes. Whey provides and replenishes protein in an athlete’s body, allowing faster recovery and muscle development. Together with whey are branched chain amino acids (BCAAs). BCAAs are known to be anti-catabolic and are easily absorbed by the skeletal muscles.

There are also fat supplements, such as conjugated linoleic acids, used to increase metabolic rate and to prevent muscle catabolism. Some invest in stimulant-based pre-workouts in order to boost mental alertness. Of course, before you invest in supplements, you should be aware of the side effects. Supplements are only a secondary source of nutrients among athletes.

3. Focus on functional exercises

In order to hone athletic abilities, it is imperative to have the right workout for the right sport. In most situations, isolation exercises won’t get the job done. The usual regimen of bodybuilders won’t be beneficial for athletes. Body sculpting is the least of an athlete’s concern. In fact, there are athletes who don’t look muscular.

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Here is when functional exercises enter the picture. Functional routines aim to mimic the movements needed in an athlete’s usual activity. Its focus is not only to improve movements, but to augment possibilities of an injury.

Samples of functional exercises include goblet squats, deadlifts, Olympic lifts, split squats and variant isolation exercises that have been combined with each other. The reason why it is called functional exercise is because of the inclusion of different muscle groups.

4. Drills

Another important detail that athletes should take into consideration is the way they train. One of the best ways to improve athletic performance is by repeating the same movements over and over again. This helps improve the neuro-muscular reaction among athletes.

If you ever wondered how athletes react so fast to different scenarios, it is because of the specific drills that they have been doing over and over again. It helps them reduce the lag time in certain scenarios.

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5. Mix-up your workout every three weeks

Muscle memory is your body adapting to the stressful scenario that it encounters. For athletes, workouts, drills and regimens are considered stress. Muscle memory explains how you master certain movements when done repeatedly. Unfortunately, sticking to the same workout over and over again may not give you the best results.

Muscle confusion can produce significant results to an athlete. Changing your workout every three weeks can help the body get the most results, especially when you feel that you are already used to performing the different routines and drills.

6. Log your performance and improvement

Athletes need to have an idea how much they’ve accomplished. Did you become a bit faster? Did you become stronger? Keep track of your performance, how much you’ve improved, and what you still need to work on. This gives you a concrete idea on how much work still needs to be done. This can also give you an idea of the things that you can improve on.

7. Include conditioning in your routine

Athletes take their time to improve and refine their techniques. For example, basketball players perform shooting practices for hours, while soccer players are doing the same kick over and over. Instead of simply focusing on technique, it is also a good idea for athletes to focus on conditioning.

By incorporating conditioning exercises during these routines, you train the body to nail the activity even when you are already tired.

If you wish to improve your performance as an athlete, it isn’t enough that you are just dedicated to your craft. It is equally important to work smart on how you approach training, nutrition and even rest. With what we have today, it is possible to you maximize your athletic ability to the fullest.

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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