Lindsay's Heath & Fitness Blog

Beauty, Health, Mom

How to do an RDL correctly

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women 35+ trying to lose weight

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apple watch calories

calories macros workouts Oct 07, 2021

I love my apple watch and it offers so much great data, BUT some data can also be used in the wrong way.

I use my watch to track my period, to make sure I am getting the same amount of steps each week on average it's important for overall health and consistent energy output, to make sure my exercise consistency over the month is 80% or more because without consistency we aren’t going to see results, my heart rate averages over time and during exercise not to see how high I can get it but to be aware.

But things like calories burned can be used the wrong way. I have heard women, eating only the amount of calories they are burning on their apple watch! SIS NO! The calories burned information is not accurate, it doesn’t take into effect the thermic effect of food (calories burned in the digestion of your food), your body composition, what workouts you are actually doing. Calories burned on your apple watch just are not accurate enough for you to base your food intake off...

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What is a deload?

Are you Deloading? What even is a deload?


A DELOAD is where you reduce sets, reps, load, intensity for a week… In your program every 4-6 weeks. So if your training in progressive overload getting stronger and better at your lifts, you do need a break to prevent injury, to let your muscles, body, & cns repair. It is also a great transition into your new training block. 


I know You're are a little nervous, you have made progress, you don’t want to lose it. Studies have shown us that 1 week of even no exercise for someone that has been training will not result in muscle loss. Deloads are not quitting, you are still going to the gym and still moving your body but in a less intense way to help you actually make more progress in the future. 


Let's talk about what happens when we strength train

-we lift heavy in smart program like #bodystrong365

-we make tiny microtears in our muscle tissue

-when we rest the muscle tissues have time to repair...

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