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How precise do you need to be when tracking your m

How precise do you need to be when tracking your macros?

The reality is, in most cases following a diet with >90% accuracy will still get the job done and the increased effort to achieve that last 10% is often more stressful or challenging than it is worth for the potential added benefit you’d get from it.

The only time this may not be the case is in the final stages of contest prep where every macro and micronutrient matters.

When looking at your daily plan as a whole, here are a few guidelines we like to give our clients:
● Aim to be within 5% of your grams for all macros by the end of the day.
● Do not count carbs from fibrous vegetables towards your daily allotment (but if you’re tracking daily fiber do consider it for that). These include broccoli, cabbage, spinach, kale, cauliflower, asparagus, etc.
● Consider the intent of the meal and don’t stress over minor variations (with the exception being peri-workout nutrition and supplementation). For example, not worrying about a few grams of carbs from nuts if your meal plan says “0” carbs.
● Keep in mind that the nutrition plan is designed to achieve results over time. Being a little off on one day is not a big deal. Hitting close to your numbers consistently over a given time period is more important.
● The easiest way to stay on target is to be consistent with food choices and meal prep. This helps eliminate a lot of mental energy and potential stress from counting, measuring, tracking, and estimating.

Head to our story to find the swipe up to our full article on Macro Adherence, including some practical strategies you can apply today. You can also search “macro adherence” on our website!

#n1training #nutritiontips #mealprep #fitnesslife #fitnesslifestyle

Both the RDL and Seated Leg Curl train the hamstri

Both the RDL and Seated Leg Curl train the hamstrings in the lengthened position. However the similarities end there.

The RDL
- Trains the hip extension function of the hamstrings.
- Requires the abs to engage and stabilize the pelvis
- Must be aware of active range of hip flexion
- Knees must remain fixed during the rep and close to full extension

The Seated Leg Curl
- Trains the knee flexion function of the hamstrings
- The machine provides complete stability and is excellent for beginners as well as advanced trainees

#n1training #hamstringworkout #legcurls #romaniandeadlift #legtraining #legworkouts #legexercises #fitnesseducation

What is training periodization? The formal defini

What is training periodization?

The formal definition is as follows: The planned progression and ordering of training programs with different variables to result in the fastest possible progress towards an individual’s goal.

If you’ve read about periodization before from other sources, you may have seen a few things like:

Periodization is…
→ increasing the number of sets per body part over time then de-loading by doing less sets for a while, repeat
→ undulating your rate of perceived effort (RPE) or the reps in reserve (RIR) from week to week
→ undulating your rep range from workout to workout or week to week

While technically, those are from a periodization in the broadest sense of the word, if we are looking for optimal periodization, those are all incorrect (or at least very inefficient and misguided) when considering the principles we teach at N1.

Want to know why? We have several articles on training periodization on our site - hit the link in our bio and head to “Articles & Videos” to search and dive even deeper.

#n1training #resistancetraining #workoutprogram #exercisescience

The transverse abdominus (TVA) runs across your ab

The transverse abdominus (TVA) runs across your abdomen like a belt. It's primary function is creating stability for the spine, not spinal flexion.
- - -
Proper execution of a TVA crunch is performed by contracting the abdominal wall "in" towards your spine (almost like a vacuum pose in bodybuilding) to create compression, and then a small degree of spinal flexion as if you were bringing the bottom of your sternum to the top of your pelvis. It is a SMALL range of motion. Hip flexion is not a function of the TVA, so avoid that if you just want to focus on the contraction.
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When done correctly, you'll find that a set of 10-12 with body weight and an appropriate tempo is extremely challenging. When setting up, placing the peak of the ball on the upper lumbar is a good place to start. Keeping tension in the glutes is recommended to help stabilize the pelivs, allowing the abs to contract more forcefully.
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As you progress, you can increase the resistance by shifting the peak of the ball a bit lower so that you have more of your torso adding load. It's recommended to anchor your feet on this one to avoid rolling backwards.
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If you want to have a rock-solid "core" or just a lower likelihood of injury and low back pain, training the TVA is essential. Yes, it does get worked quite a bit in exercises like the squat and deadlift, but training the TVA compression on it's own will allow you to get more frequent work in (since squatting and deadlifting heavy every day is NOT recommended for many reasons).
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#n1training #n1education #abworkout #absworkouts #exercisetips #abtraining

Here is a simple test that Coach @cjmoxley demonst

Here is a simple test that Coach @cjmoxley demonstrates how to quickly and easily assess your active range for hip flexion.
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Active range is an important concept to ensure your setup and execution is on point to keep tension on the target muscles throughout each rep.
- - -
It is also critical to avoiding injury and keeping your joints healthy. For example, exceeding your active range in squats, deadlifts, leg presses, or other lower body pressing movements can lead to low back pain or injury of the lumbar with zero benefit to adding muscle or losing fat.
- - -
For more videos like this and more in-depth content, check out the N1 Training site with new content added weekly. (link in bio)

#n1training #n1education #trainsmarter #biomechanics #exercisetips #fitnesstips #lowbackpain

The finish of an upper back pulldown is not when t

The finish of an upper back pulldown is not when the elbows stop traveling down. It will actually be driving the elbows slightly towards one another at the bottom.
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A main focus of a pulldown for the upper back should be emphasizing scapular rotation as the upper arm moves. When thinking about the direction of the elbows throughout a rep from start to finish, the initiation will be out, then down, then together behind you.
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For full setup, execution, and education videos, check out www.n1.training (free trial through link in bio)
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#n1training #muscleintelligence
#trainsmarter #exercisescience #personaltrainer

To get maximum effort, you have to set up for succ

To get maximum effort, you have to set up for success by choosing the right exercise.
The best exercises for this will be relatively stable and ones that you have great execution in. The more stable the exercise, the less likely it is that execution failing will be the limiting factor and you can truly push the physical limits of the muscles you're trying to train. Then you just have to find out how mentally tough you are.
.
#n1training #muscleintelligence #exercisetips #trainsmarter

There isn't a ✅ for this exercise, as this is mo

There isn't a ✅ for this exercise, as this is more of a public service announcement. There are some exercises that are just not useful.
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The squatting calf raise is NOT a great exercise for calves despite you being able to feel that “crampy” type of sensation. In terminal flexion the knee is in an extremely unstable position. The calf (gastrocnemius specifically) functions as a knee stabilizer. But in this position it is trying to protect the knee joint because your body weight is still loading it and trying to flex it further. Basically trying to prevent you from prying your knee joint apart.
- - -
It is so short that it cannot create significant force which is why you can only really use body weight here since the soleus (the other calf muscle) is doing most of the work.
- - -
A much better exercise would be a regular seated calf raise where there is not a load prying on the knee joint and the gastroc can actually help stabilize the knee. You will also be able to use much more load and create more tension in the calves. Which, if you’re trying to get them to grow is absolutely imperative.

#n1training #muscleintelligence #exercisetips #trainsmarter #fitnesseducation

It's much easier to choose effective exercises and

It's much easier to choose effective exercises and set them up properly when you understand anatomy.
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Learning the origin and insertion point of each muscle you're trying to train allows you to adjust the setup of exercises to fit your structure. You'll be able to understand how to line up the resistance against the line of pull of the muscle, and you'll also be able to distinguish which exericses are a waste of time.
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It also gives you some freedom to get more creative with exercise selection and is the foundation to being able to apply more advanced training concepts and techniques. It all starts with anatomy.
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#n1training #fitnesseducation #trainsmarter #personaltrainers #biomechanics #exercisetips #exercisetip

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