What’s in store for you
Hey there
Welcome to this weeks edition of this TheFitnessHacker. It’s the 27th December 2024, no newsletter edition on Christmas and Boxing Day but back today, here’s what we have on the menu for some festive reading:
Is science based lifting helpful for you and how should you use it?
What time of day is best to exercise?
Bowls and their importance in meal prep
As per usual lets take a trip around fitness internet for The Roundup
Let’s get started!
Science based lifting has lifted the lid on vital fitness information but at what point does it become limiting?
The world of research on all things fitness and lifting has exploded and that has given everyone access to otherwise “protected” information - but what’s the best way to use it?
This Instagram video below is all too common on social media - it got me thinking about science based lifting and its applications (take a look at the video at the bottom of this section)..
“The Humeral rotation puts the lats in a mechanically disadvantageous position and negates the stretch and hence puts more emphasis on the pecs and shoulders and not the lats” - WHAT DOES THAT EVEN MEAN 🤯 ? (I kind of made that statement up, don’t critique me lol). Most people will get lost at humeral and I mean that with respect (because it kind of loses me too). Now we’ll cover science based lifting a lot in this newsletter in future editions but lets start with a few basics in this edition:
What is science/evidence based lifting?
Very briefly it’s about basing your weight lifting decisions purely on what scientific evidence based outcomes say. If literature says that you get optimal muscle gain in the 8-12 rep range then thats what you do, if it says that you will get better side delt growth training it 8 times a week then that’s what you do. I think you get the picture.
What are the advantages and how should we use it?
There are quite a few here, the biggest advantage is that you are likely to find the most efficient path to a better physique (in terms of time, safety, effort, resources etc., with minimal wastage and frustration). But let’s look at it through a few more:
Builds a foundation: With this approach you are likely to build a solid foundation. of knowledge that helps you to prioritise what works and to build your own routines. You know that calories, progressive overload, good form, consistent effort, controlled lifting, protein etc., all matter and that those factors should lead the way to building success
Prevents mistakes: You’ll avoid doing a squat to half depth and leaving gains on the table (and leading to injury) as an example - keep in mind that millions of people make this very mistake so don’t take it for granted
Equips you with “bs meter”: You won’t fall for a gimmicky exercise or supplement because you have the fundamentals to think critically and avoid falling into this trap
Helps build a critical path: “I am going to juice detox first, then build fitness for 20km runs, then learn to bench press, I’ll cut out carbs, then increase protein, then start weight lifting but only twice a week…… in order pack on 15lb of muscle”. You won’t be this person if you build up a decent base of science based knowledge, you won’t waste time getting to your goals, like so many do.
What are the drawbacks (that’s where this video comes in handy)?
Disclaimer: I am a huge fan of science based lifting, this dude in the cover image, Dr Mike Israetel, I'm a huge fan of his I really am, I don’t know the guy doing the video but just to put it out there I advocate for science based lifting a lot. But it can be a hindrance if you don’t draw a line in the sand, to make the point here - just head to the comments section and lets get started on some drawbacks:
Overthinking/overanalysing: I love the back and forth in the comments about humeral elevation and stretched positions because it pushes our thinking beyond the norm, but it can get so technical that you get can easily get stuck debating and overanalysing your own lifts. Remember growth doesn’t happen in the comments section debates
Drop in intensity: With so many “cautions/cues/instructions” floating around in your head it’s easy to, again, overthink the lift and pull back the intensity as you try to craft the “perrrrfffeeeect” lift, adjusting every little detail trying to be so optimal that you forget about training intensity
Lack of personalisation: All the research in the world can only be guidance and that’s about it - your body across thousands of variables is so unique that certain bits of research might not apply to you. You might not respond to caffeine, or by hypersensitive, you might not recover from leg training twice a week like your friend does - so to blindly follow all guidelines is also to ignore your own personalisation and purposefully train in a suboptimal way
Just not doing it: Related to the first point, some people get so bogged down in the detail they can never actually get out a pen and paper, write out a program and follow it - that’s jus criminal, this is a practical art, the best way to learn is to start
In conclusion, get a healthy dose of science based lifting information in, start your program and adjust as you go along and gain new information. There are millions out there with programs and exercises that are probably rated as “sub-optimal” by a science based lifter but still get amazing results - at the end of the day its a game of muscle stimulation, nutrition and recovery get on that train first and then adjust.
What time of day is best to train/exercise
A study looked at various forms of exercise and what time of day to train, lets see what it found
What Did the Study Set Out to Achieve?
The study aimed to determine whether the time of day when exercise is performed influences metabolic responses, specifically glucose and insulin levels, in adults. It sought to systematically review existing research and conduct a meta-analysis to evaluate whether morning, afternoon, or evening exercise provides distinct metabolic benefits, considering circadian rhythms and their role in regulating physiological processes.
How Was the Study Conducted?
The researchers systematically reviewed 12 randomized controlled trials involving adults aged 18–65. The studies compared different exercise timings (morning vs. afternoon/evening) and assessed metabolic markers such as blood glucose and insulin levels. Five studies were included in the meta-analysis using continuous glucose monitoring (CGM) data. The interventions varied, ranging from single sessions to longer programs lasting 12 weeks, and included aerobic, resistance, and high-intensity interval training (HIIT).
What Are the Outcomes of the Study?
The meta-analysis found no significant differences in glucose levels between morning and afternoon/evening exercise groups, either on the day of exercise or the following day. While exercise timing did not clearly impact metabolic responses, the review emphasized the importance of regular physical activity for glucose control and metabolic health. It concluded that exercise at any time of day is beneficial, aligning with public health strategies to promote consistent exercise adherence.
This type of study did not look at weight training specifically and muscle gain/body composition, it looked at metabolic responses and many forms of exercise - in short it stated “the obvious” just exercise regularly regardless of time as a basic requirement. Are there some effects like sleep, recovery, circadian rhythms not answered here, that is true but the basis recommendations of regular exercise stands. Link to the study
“Bowls” and why they’re so useful
Bowls are a real MVP when it comes to meal prep and dieting, they’re so easy to pull together and really nutritious:
What is a bowl?
A "bowl" is a complete meal served in one dish, typically combining healthy carbohydrates, proteins, and fats. Common ingredients include a base like rice or quinoa, a protein such as grilled chicken or lean steak, and toppings like avocado or roasted vegetables. Often garnished with flavorful sauces or herbs, bowls are highly customizable, making them a versatile option for any dietary preference or goal.
Why are bowls good for meal prep and dieting?
Bowls are perfect for meal prep because they’re quick to assemble, easy to portion, and offer balanced nutrition in every bite. They save time during busy weeks and allow for endless variety by mixing ingredients. Packed with flavor and nutrients, bowls support muscle growth and recovery while satisfying your taste buds. Plus, they’re portable, making them ideal for on-the-go meals.
Try this mediterranean salmon bowl recipe:
Ingredients (Serves 1):
4 oz (113g) grilled salmon
1/2 cup (90g) cooked brown rice or quinoa
1/2 cup (75g) cherry tomatoes, halved
1/4 cup (30g) cucumber, diced
1/4 avocado, sliced
1 tbsp olive oil
1 tbsp fresh lemon juice
1 tbsp Greek yogurt (for sauce)
1 clove garlic, minced
1/2 tsp dried oregano
1/4 tsp paprika
Salt and pepper to taste
Instructions:
Grill the salmon with olive oil, lemon juice, garlic, oregano, paprika, salt, and pepper.
Assemble the bowl with rice, salmon, tomatoes, cucumber, and avocado.
Mix Greek yogurt, a dash of lemon juice, and garlic to create a creamy sauce; drizzle on top.
Serve warm or cold and enjoy!
Approximate Macros (Per Serving):
Calories: ~450 kcal
Protein: ~35g
Carbs: ~30g
Fats: ~20g
The roundup:
It’s been another long edition let’s end with a couple of quick roundup topics:
Is exercise better than antidepressants: Link to article here, I think this one is interesting, I don’t think people ever meant that exercise was really better than medication for depression but we’ll cover that in future editions…
Science based lifters under attack: In line with our core topic this issue, the leader among them and one of my favourite creators Jeff Nippard does a video about it, click here
Wishing you all the best in your fitness journey
The FitnessHacker
