Please let me know if you are here more for how to get stronger every day mentally or how to get stronger every day physically and I will dedicate the next video to that very specific request.
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Let’s start right off with number one from an article I read by Clayton Mosher talking about a remarkable new study from Brian Clark at Ohio University shows that just thinking about exercise can make us stronger. Athletes have been visualizing for years before competitions but now there are some studies to back it up. Clark and colleagues recruited 29 volunteers and wrapped their wrists in surgical casts for an entire month. During this month, half of the volunteers thought about exercising their immobilized wrists.
For 11 minutes a day, 5 days a week, they sat completely still and focused their entire mental effort on pretending to flex their muscles. When the casts were removed, the volunteers that did mental exercises had wrist muscles that were two times stronger than those that had done nothing at all.
No big deal you say? Well if you have hit muscular failure through weight training but still want to move closer towards a specific skill like the pistol squat, here is a little hack. During your rest and recovery days, put in some time mentally rehearsing the movement or skill you want to attain. It will place no more stress on your CNS or recovery abilities and just might get you to the final out comes quicker. So that’s hack 1 on how to get stronger every day.
Ten years ago, a study at the Cleveland Clinic reported that imaginary exercise increases the strength of finger muscles by up to 35%. Just five years ago a study at the University of Washington, showed that imaginary exercise activates the same brain areas that are activated during real exercise. All this combined provides compelling evidence about the role of neuromuscular pathways in strength training.
Sleep Hard And Eat More To Get Stronger Every Day Physically
Number 3 – SLEEP HARD – Get as much sleep as you can. 6 hours minimum. A lot of people report their biggest gains when getting 8-10 hours of sleep every night. Check out this post for more info on the amount you should sleep to get stronger every day.
Number 4: EAT LOTs if you want to get stronger every day. And eat as much as you can from whole food sources. While calories are important, garbage calories, especially from sugar will help more than hurt. Which brings me to the next point…
Number 5: STAY AWAY FROM SUGAR Dr. Rhonda Patrick said on the Tim Ferriss Show podcast that refined sugar kills countless people annually by contributing to diabetes, cardiovascular disease, and cancer. And if it doesn’t kill you, it will likely reduce your lifespan.
Even a can of soda per day can cause shorter telomeres. Telomeres protect the vital information in our DNA and DNA makes up all of the cells in our body. … Telomeres get shorter each time a cell copies itself, but the important DNA stays intact. Eventually, telomeres get too short to do their job, causing our cells to age and stop functioning properly.
Inflammation, one of the factors that is very important to aging, may also be at play here. One trial found that giving healthy, normal-weight young men 20 ounces of a sugar-sweetened beverage that was more or less similar to drinking a similar amount of soda daily for three weeks was enough to trigger an increase in the biomarker of inflammation C-Reactive Protein between 60 percent to 100 percent higher levels than they started with.
And the big one? In one study, men experienced a 25 percent decrease in testosterone for up to two hours after 75g of sugar intake. Low testosterone will not help you get stronger every day.
Now Let’s talk about getting mentally stronger every day
Number 6: Spending Time in Nature Improves Your Mental Health Overall
A 2015 study conducted by researchers at Stanford found that a walk in the woods can lower your risk of depression.
Walking in Green Space Reduces Mental Fatigue
A 2015 study published in the British Journal of Sports Medicine found that walking a half-mile through a park reduces brain fatigue. Scientists have known for some time that the human brain’s ability to stay focused is limited and the constant noise and demands of living in the city lead to mental fatigue. By reducing mental fatigue, you can become mentally stronger every day.
Number 7: Looking at Landscapes Reduces Emotional and Physical Pain
If you live in an urban area and you don’t have any parks close by, you may be able to reap benefits from nature by simply looking at landscape pictures.
Researchers discovered that hospital spaces with a window overlooking green space heal faster than other patients. Since not everyone can have a window with a view, researchers tested what happens when patients looked at pictures of landscapes. They discovered looking at pictures of nature reduced pain and decreased anxiety.
And if you’re lucky enough to live on the coast, spend some time watching the ocean. A 2016 study published in Health & Place, found that spending time on the ocean reduces the likelihood of developing depression and anxiety.
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