Week's Best in BS Free Fitness - Vol 38

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☝️The best shoes for working out? Let's have a look. - 💥Before we dive in, it's important to keep in mind... 1️⃣There are many more options than what I've presented here. These are just the main 4 I recommend, hear about, and get questions about most regularly. - 2️⃣There's rarely a "right" or "wrong" shoe. What's most important is to find the shoe that feels best for you and go with it. - 🙏Make sense? Perfect. Onward. - 🐵Chuck Taylors have a ton of sentimental value to me because I grew up wearing them powerlifting and will always be partial to them. So I'm biased. That said, the flat/sticky bottom makes it, bar none, the best deadlifting shoe. Whereas the overall structure offers little to no support which is why I'm not a fan of it for running. - 🐥Olympic Lifting Shoes are obviously great for Olympic Lifting. But, specifically, their biggest benefit comes from the elevated heel which can really help with close(er) stance squats. Wide(er) stance squats do better with Chuck Taylors. That said, it's a stiff shoe & pretty heavy so not good for athletic drills. - 🐌Barefoot training is how I prefer to train now but not because of the benefits. Just because I'm a beach bum and hate wearing shoes. That said, training barefoot does have a lot of benefits including strengthening the intrinsic muscles of the foot which is especially important if you wear shoes all the time. But it's also worthwhile to remember sprinting barefoot (on hard surfaces like concrete, not sand) is a reallllly bad idea because the ground reaction forces will tear your feet up. - 🐙Running shoes get hated on a lot (especially by the barefoot crowd as well as the hardcore lifters). But honestly I think they're great...as long as you use them for running. Not lifting. The squishy bottom (great for absorbing shock when running) makes it very unstable which can mess with your heavy lower body exercises. So by all means wear em but specifically for running, not lifting. - ❤🙏I hope this helped and, as always, any questions leave em below. - #powerlifting #olympiclifting #weightlifting #running #shoe #shoes #barefoot #barefeet #runningshoes #squat #deadlift #sumodeadlift #alwaysoptimal

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The previous post on this topic discussed how adding endurance training into a strength training program (concurrent training) can negatively affect gains in muscle mass, strength, and power. [1, 2] Unfortunately, some people interpreted this to mean all cardio is bad and should be abandoned all together, which simply isn't the case. For athletes whose performance is heavily dependent on cardiovascular conditioning, over-weight individuals, whose primary objective is to lose weight, and people who need to improve cardiovascular condition for health reasons, incorporating cardio with resistance training can be very beneficial. [3, 4, 5, 6] In these cases, the goal is more important than just maximizing muscle and strength, so the trade-off is warranted. But, if you're a weightlifter with a primary objective of increasing muscle size and strength, then avoiding any sort of endurance training would be a good idea. During a fat loss phases, the first step would be to lose as much fat as possible through optimizing your diet, [7] followed by adding as little amounts of cardio as possible to further fat loss when needed. References: 1. https://www.ncbi.nlm.nih.gov/pubmed/24728927 2. https://www.ncbi.nlm.nih.gov/pubmed/18545210 3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4429709/ 4. https://www.ncbi.nlm.nih.gov/pubmed/20386120 5. https://www.ncbi.nlm.nih.gov/pubmed/17490962 6. http://jap.physiology.org/content/113/12/1831 7. https://www.ncbi.nlm.nih.gov/pubmed/24092765

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Wilfredo Thomas