TRAINING RESOURCES ON THE FOUR PERCENT

[Kate]

Much like nutrition, there is a fundamental misunderstanding of strength training.

Read these articles IN THIS ORDER to start your baseline knowledge.
The 101 on Body Recomposition (read it again, and again, and again)
https://thefourpercent.com/2019/05/22/the-101-on-body-recomposition/

Building Muscle 101 (reread it, and again, and again)https://thefourpercent.com/2018/03/05/building-muscle-101/

How to get Toned (reread it, and again, and again)https://thefourpercent.com/2019/09/18/how-to-get-toned/

Achieving Progressive Overload
https://thefourpercent.com/2019/04/11/achieving-progressive-overload/

My Go-To Strength-Building Drills
https://thefourpercent.com/2018/03/12/go-to-strength-building-drills/

How to Build Your Own Strength Training Programhttps://thefourpercent.com/2018/02/21/build-strength-workout/

How to Manage Your Strength Training Programhttps://thefourpercent.com/2019/09/30/how-to-manage-your-strength-training/

Your Recovery Strategy

https://thefourpercent.com/2019/06/12/your-recovery-strategy/

Discussion

[Melissa]

I’m not going to sleep on the recovery strategy resources, especially after experiencing SI Joint pain from a primarily lower body workout regimen!

[Kate]

Oh no! Do you have a PT you’re seeing? If not, I can refer and amazing practice in River North who I saw pre-covid and LOVED. Let me know, ma!

[Cara]

Hi Kate! Question on Recovery Strategy. What do you consider prioritizing NEAT? Would a bike ride, easy jog with the dog (lots of stops), or a swim be considered okay for a rest day? (I am lifting about 4x a week right now and doing a walk/jog, yoga, or biking on the off days) I really struggle prioritizing a day with nothing scheduled.

[Kate]

I would say NEAT is considered to be walking, or walking the dog. Super low impact, and keeping your heart rate low – which is why I wouldn’t include cycling or swimming. It can be hard to rest, but I promise it will change the game. When I first started taking 2-3 days off per week I made sure I had things “to do” like get a pedicure with a girlfriend, or read, or see a movie/watch a series on Netflix, get a massage, read, etc.

Your progress is made during your downtime so it’s important you take it.

[Author]

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