![]() It's not fancy but gives enough time to make legitimate changes to affect the rest of your life - with greater potential for longevity and athleticism." The Dense Strength program provides a safe yet still powerful way to change strength - particularly in the muscles and tendons around our joints and spine: by MASTERING 10 sets in 10 minutes at a given difficulty and only increasing when that is achieved, rather than pushing too much difficulty too soon.īen says: " 12 weeks has been a game changer for me and many others. But there is NO PRESSURE on how many sets you do. Most commercial gyms will have the equipment needed to do the program.ĭense Strength is a gradual approach to dominating additional load for many sets within a given timeframe, rather than rushing into heavy loads. It uses equipment, so requires a home or commercial gym. This program is not a bodyweight program. This includes the feet, calves, groin, outer quad, and hip flexors." Tuesday and Thursday are stretch days that focus on stretching every main muscle in the lower body. The program consists of 3 "main" workout days on Monday, Wednesday, and Friday that work the upper and lower body. It's easier than Dense Strength and Standards Programs." By nature, ATG Basics is the one that could be done ANY time. There are 3 introductory options: Knee Ability Zero, Back Ability Zero, and the ATG Basics Program. Basics is a great introductory program if you have no major issues. Now we can gradually work our way toward the lower back, improving the areas that free it up, then addressing the lower back itself with the final step of each workout.īen says: "The ATG Basics Program is for someone who doesn't have knee or back problems and is wanting to learn all the ATG exercises. The popcorn will help satisfy your potato chip cravings while the pear will help satiate you.Maybe you don’t have a “bad back” - maybe you’ve accumulated other legit problems over the course of your life which now leave your back as a pressure point of undue stress. ![]() ![]() If your turkey sandwich wasn’t enough, you can eat some air-popped popcorn and a pear. Make a sandwich with sliced roasted turkey breast, sliced tomatoes, and some baby greens with two slices of whole grain bread. You can also have some strawberries left over from your berry smoothie. As a morning snack, keep yourself full with some 30 g of nuts or a handful of grapes. In a blender, mix a chopped banana, half a cup of strawberries, half a cup of nonfat milk, and half a cup of plain Greek yogurt. Start your day with a berry smoothie filled with fructose and protein. Snack on some blueberries, raspberries, or strawberries before you start getting ready for bed. After dinner, if you’re still hungry, enjoy some light and sweet dessert. Then steam chopped carrots and broccoli for 3-5 minutes. Bake 100 g of salmon at 400 degrees Fahrenheit for 10-15 minutes until it’s firm. Chop some carrot sticks and put some protein-packed hummus dip in a container for a quick snack in the afternoon. Boil some chopped spinach and escarole in chicken to make a hearty veggie soup for lunch. Take two cups of soup filled with a mix of vegetables. ![]() Try two tangerines or an apple with a handful of nuts, dried apricots, or raisins to get you going. If you’re hungry a few hours before lunchtime, you can snack on some fruits to satiate some of that hunger. Hot oatmeal takes a longer time to digest, which will help keep you full a little longer. For breakfast, you can switch between a bowl of hot or cold oatmeal with some fresh fruit on the side. ![]()
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