Most of us wish we could become bigger (gain more lean tissue) and significantly stronger. However, there is quite a major difference between strength vs. hypertrophy training.

Because of that, it is important to identify one specific goal at a time and stick to it.

If you want to get bigger (hypertrophy) then your focus must be hypertrophy training. If you simply want to get stronger then your training should be focused on strength.

Trying to kill two birds with one stone will yield mediocre results in both departments.

Note* As a beginner, your potential to gain lean tissue and increase your strength significantly at the same time is quite high. In fact, for the first twelve months or so of training as a newbie you should see tremendous results in both strength and size relative to where you started. Achieving personal bests in your first year of training should come about almost every week.

 

Strength vs. Hypertrophy Training 

Hypertrophy-specific training

Hypertrophy specific training is solely focused on building lean tissue. There are three main factors to building muscle: muscle tension, metabolic stress and muscle damage.

Muscle tension appears to be the primary force driving all three variables to achieving muscle hypertrophy.

It’s also the area that the majority of gym-goers struggle with understanding and executing the most.

Muscle tension is achieved through learning and mastering exercise execution. 

Rather than focusing on load and/or simply moving weight from point A to point B, the focus must be directed on precise exercise execution.

It is no surprise that your dominant muscle groups are the ones that you are able to activate in an instant while your lagging body parts are the opposite.

Muscle tension is best achieved through internal conscious effort.

Consciously activate and utilize the specific muscle you are targeting, applying it as hard and long as possible to move the load.

For example, if you’re just lifting weights and trying to push a certain number ( let’s say 225 lb for 2 reps in a bench press) that may not be the most optimal way to build muscle.

When you try to lift a weight using any means possible things tend to crack. The form will break down and you’ll be inclined to use other mechanically advantages such as momentum or swinging/bouncing.

In addition, your joints and ligaments will take a beating while your muscles will not be receiving as much tension as you’d think.

 

So how can I change my approach?

Instead of directing focus on the external (barbell, dumbbell, weight, etc.), focus internally on what your muscles are doing with that weight.

Every set and repetition must be consciously completed, applying anywhere between 30 to 60 seconds of total muscular tension per set for optimal muscle growth.

Weight(load) does matter, but it is secondary to exercise execution. Use the heaviest weight that allows you to perform with perfect execution.

Note* If you cannot feel your muscles engage, stretch and contract during a movement, there is no good motive to increase load. Spend more time with a weight that allows you to perform the exercise correctly, increasing your ability to mentally connect with that muscle. Once you feel confident in consciously applying tension on the muscle, then increase load for extra resistance/stimulus.

 

Metabolic Stress & Muscle Damage

Metabolic stress, in simple terms is the ‘feeling’ that you get when you are starting to fatigue and exhaust the muscle.

In other words, it is the “pump” or the “burn”. Taking a muscle to failure and/or using higher rep ranges to fully exhaust a muscle will create metabolic stress.

As for muscle damage (the good type), just lifting weights and stimulating the muscle fibers creates muscle damage.

The variable to pay attention to here is if you’ve been training for a while, adaptation occurs.

This means that you will need to change some type of variable in your training to continue challenging your muscles for growth. 

• Increase resistance used (progressive overload)
• Increase the volume (sets, reps, slightly shorter rest periods)
• Use slightly different methods (static holds, static holds in the stretched position, drop sets/super sets, accentuating the negative portion of the rep, etc.)

As your exercise execution improves, your ability to feel and exhaust a muscle increases. Thus, your ability to induce muscle damage heightens, creating optimal muscle growth.

 

Key Points

• Generally higher volume.
• Reps between 6 to 12, sometimes 15. Use the higher rep ranges first to master execution and then start increasing the load and lowering the rep ranges.
• Strong mind muscle connection. Proper exercise execution is a skill that has a learning curve. Take some time to learn it first and the pay off will be well worth it.
• Compound lifts(multi-joint exercises) + isolation exercises (single-joint exercises). Use isolation exercises to target the lagging body parts that you are having a hard time activating (feeling) during the compound movements.

 

Strength-specific training

Main focus here is to increase the power output and increase motor unit recruitment through the central nervous system(CNS).

Like hypertrophy training, exercise execution (technique) still applies but the goal here is to force the body to adapt to heavy loads and increase power output (strength).

A simple way to understand the difference between strength specific and hypertrophy specific training is looking at the difference between powerlifters and bodybuilders.

Powerlifters are concerned with moving the heaviest weight possible above all else. Bodybuilders, on the other hand are primarily concerned with growing the most amount of muscle possible. 

The main focus or goal in strength training is increase or maximizing the total motor unit recruitment in the body and CNS adaptation to the heavy loads.

Muscles are comprised of many muscle fibers. Not all muscle fibers are activated and put to use during exercise.

Through strength-training, the central nervous system signals more already available motor unit fibers to move their lazy ass and get to work. This will result in increases in strength without necessarily needing to increase total muscle mass or overall body weight.

Strength training primarily consists of less repetitions per set with higher intensity (weights used).

Strength training incorporates mainly multi-joint movements (stimulates more than one muscle group), allowing for heavy weights to be moved. We can only bicep curl so much right?

Generally, isolation or accessory exercises are added at the end of the workout session to improve a weak body part.

Key Points

• Lower volume, higher intensity, higher frequency of training
• Reps between 1-5, rarely 6-8
• Training the central nervous system to adapt to heavy loads
• Mostly compound lifts with some accessories for weak/small body parts

 

Conclusion

Although both methods will help you add muscle and increase strength, there is a significant distinction between the two.

Depending on your goal, it is best to prioritize one method at a time for optimal results.

Experiencing cravings is the feeling or strong desire for wanting to eat a specific or variety of foods. Most often, cravings cause us to eat foods that are not the healthiest – fatty, sugary and/or salty foods. If your goal is to lose weight and build a body that you love, managing cravings will play a major factor in your success.

 

Causes

Cravings are the brain’s signal to the body that it’s time for a re-uptake in certain chemicals such as serotonin.

Serotonin is the feel-good chemical which is why we are so strongly drawn to these cravings.

When eating these foods that release serotonin in our brain, it provides a short-lived overall good and calm feeling.

These signals are triggered by different causes such as:

• Hormonal imbalance
• Lack of sleep/high stress levels
• Comfort eating/boredom
• Unresourceful habits

Cravings in the form of overall strong feelings of hunger can also be triggered by a need of nutrients.

For instance, if you have been following a low calorie diet, the body will eventually start giving you signals through cravings, low energy levels, mood swings (hangry) and overall feeling weaker to let you know that it requires extra calories and nutrients to function optimally.

This feeling is quite different than regular cravings.

It’s an ongoing feeling day to day which comes alive after you have been following a low calorie diet for a while and have depleted your body of the stored energy resources(glycogen) and possibly vitamins and minerals as well.

 

How to manage cravings

1. Be mindful of what you put into your body

Before a solution can be created, the first step you must take to overcome cravings is recognize the triggers and situations that apply in your life.

Self-awareness must be present to identify the cause and make the necessary switch required to solve the issue.

Being mindful of every food that you fuel your body with and understanding the benefits or lack of in those foods will instantly make you think twice before eating it.

Next time you’re at the grocery store take a second to read the ingredients list and if there’s one or more ingredients that you cannot properly pronounce then it’s a good chance that your body won’t know what to do with it either.

 

2. Manage your stress levels

Studies show that foods, particularly hyperpalatable (e.g., high-fat, high sugar) ones, may possess addictive qualities. Stress is an important factor in the development of addiction and in addiction relapse, and may contribute to an increased risk for obesity and other metabolic diseases.

Uncontrollable stress changes eating patterns and the salience and consumption of hyperpalatable foods; over time, this could lead to changes in allostatic load and trigger neurobiological adaptations that promote increasingly compulsively behavior.

This association may be mediated by alterations in the hypothalamic-pituitary-adrenal (HPA) axis, glucose metabolism, insulin sensitivity, and other appetite-related hormones and hypothalamic neuropeptides.

At a neurocircuitry level, chronic stress may affect the mesolimbic dopaminergic system and other brain regions involved in stress/motivation circuits.

Together, these may synergistically potentiate reward sensitivity, food preference, and the wanting and seeking of hyperpalatable foods, as well as induce metabolic changes that promote weight and body fat mass. (1)

Stress is a major factor in making you lean towards bad food choices which lead to a downward spiral of negative consequences such as hormonal imbalances, decreased insulin sensitivity, less self-control and weight gain.

There are many ways to minimize or eliminate stress such as:

• Set strong self-boundaries and do not break them
• Meditation, Yoga, Walking or Running
• Read a book on a topic you love
• Spend more times outdoors, preferably in nature
• Minimize stimulants intake

 

3. Sleep More

Sleep is one of the most overlook tool for improving overall health and well being.

Lack of sleep causes an increased desire for the consumption of sugars and carbohydrates. (2) 

Consistently sleeping 6 hours or less will have an adverse effect on your food choices, metabolism and cravings.

In addition, your cortisol levels (stress hormone) will be increased which results in cravings for high sugar and high fatty foods which cause fat gain around belly and lower back areas.

When cortisol levels are high, the body signals a need for fast digesting carbohydrates (sugar) in order to create an insulin spike in order to lower cortisol levels – this stress related fat deposits in the stomach, lower back and thigh areas.

A consistent schedule of 7-8 hours of sleep will help you overcome these cravings and improve your overall quality of life.

 

4. Minimize sugar intake

Sugar is a fast digesting carbohydrate which causes an insulin spike in the body when ingested. This manifests into a quick surge of energy before crashing down.

In addition, when eating sugar, the brain releases serotonin which is the feel-good chemical.

If done often, the body will become reliant on receiving the feel good chemical from sugar causing withdrawal symptoms when stopped; yes sugar can be addictive.

The more sugar you have in your diet, the more you’ll crave it.

Following the short withdrawal phase from eliminating sugar from your diet, your brain will not be used to relying on sugar for serotonin release, therefore putting a stop to sugar-induced cravings altogether.

Ketogenic diet or a low-carb diet is great for significantly reducing sugar cravings.

 

5. Switch up the scenery

Awesome new research studies conducted by Dr. Joe Dispenza demonstrates that environment becomes the primary leading influence on our body(feelings) which then influences our mind. 

Therefore, if your favorite couch is the place you created a habit of eating a bag of chips on a Friday evening or whenever visiting your favorite grocery store you created a habit of buying a chocolate cake, switching up your environment may create a different outcome.

Go out for a walk or visit your local fresh fruits & vegetables shop for a change and create a new, positive habit.

 

6. Have a cheat meal

For sanity’s sake have a cheat meal once in a while. You can even turn it into a reward system where you can reward yourself with your favorite foods of choice on a Sunday for being diligent and consistent with your nutrition throughout the week.

Cheat meals or refeed days play an important role in regulating leptin levels. Leptin’s main function in the body is to play a significant role in regulating both hunger, food intake and energy expenditure.

For instance, if you have been dieting for a while and your fat loss plateaued, more than likely your leptin levels are low which slows down your metabolism and increase cravings for the ‘wrong’ foods.

Carbs ( glucose ) will jump-start your metabolism and increase your leptin levels which will result in your body overcoming cravings and resume the weight loss process.

 

7. Empty your home of ‘bad’ foods

A Doritos bag winking at you while you’re trying to eat baked tilapia with kale surely doesn’t help.

The less junk you have around, the probability of you eating or even thinking about it greatly decreases.

Preparation is absolute key and in some cases more than half the battle in your success of dealing with cravings.

In a state of serious cravings, availability to bad foods plays a significant role in giving in or passing.

Empty your home of foods you know you shouldn’t eat and replace them with healthier alternatives. 

 

Conclusion

The more you apply these methods and successfully beat cravings, the less they will appear.

Consciously taking action towards overcoming cravings will also build self-discipline and self-awareness creating a better version of yourself.

Pulling the plug and finally deciding to begin your weight loss journey may seem difficult and overwhelming. Knowing how hard change can be, I have outlined six powerful tools you can use to help you get started and successfully achieve your weight loss goals.

 

1. Start NOW

Procrastination is a very common practice among the general population.

The fact of the matter is that there will always be initial resistance to change – it is our biological wiring to stay in a comfortable and safe environment for survival.

There will never be a perfect circumstance or a better time to start your weight loss journey than now.

When you schedule something and decide not to honor your commitment by repeatedly skipping it, that action communicates to your subconscious mind that the ideas you plan for yourself will not happen.

Every time you decide to put it off, it makes it increasingly more difficult to start it because you are now wiring neural pathways in your brain leading you to automatic procrastination, resistance and fear.

Even though it is difficult to take that first step, it will be that much harder down the line. Everyone who has achieved anything worthwhile had a humble beginning.

Start today, start now.

 

2. Start slow and allow yourself the necessary time

If change were easy, every individual walking this earth would be being, doing and having exactly what they wanted.

Give yourself the necessary time to adjust to the new weight loss journey that you’ve decided to begin. 

Slow and steady will win the race.

Depending on your specific goals and the amount of body fat you’d like to lose – either on your own or with a knowledgeable coach – create a realistic plan highlighting an effective course of action and the necessary time it will take to successfully achieve it.

Many people have lost a large amount of weight only to gain it back and some just as quickly. This is due to two main reason – unsustainable nutrition program and poor mindset. Don’t be that person.

Give your body the necessary time and attention that it needs to make the change in a healthy and sustainable manner, so that you handle this part of your life once and for all.

 

3. Don’t compare yourself to others

“Don’t compare yourself to others – that’s a battle you can never win.” – Michelle Persons

Nothing creates more insecurity, fear and doubt than comparing yourself to others.

Everyone has their own unique path and whatever your assumption or perception is of someone else’s great awesome and perfectly successful life is most often terribly wrong.

Save yourself the time, energy and unnecessary pain.

Preserve your energy and utilize it to lead you a step closer to your weight loss goal. Your journey is unique to you and you must stay on your path if you want to succeed and evolve into the next best version of yourself.

Don’t give your power away. Be you.

 

4. Practice Mindfulness

Self-awareness is the first gateway to evolving into the best version of yourself.

Without self-awareness, we are unable to even acknowledge the thoughts and behaviors that are limiting us from being who we truly are.

Practice mindfulness. Be conscious of what is going on in your body (behavior) and mind (thoughts) along your weight loss journey.

Whenever you have a strong push towards cheating on your diet or wanting to skip the gym that day, practicing mindfulness will make you aware of the fact that it’s simply your old habits and thought patterns trying to be put on the spotlight again.

This type of self-awareness will give you the strength to move forward with your commitment and allow zero energy to the old you.

 

5. Set small goals along the way

Dozen of small wins will help you achieve the big win.

Human beings require validation to acknowledge that they are on the right path doing the right thing.

Setting up small daily or weekly goals and achieving them will not only keep you encouraged and motivated but also make the finish line seem closer and less overwhelming.

All successful people have a big goal in mind, while focusing all their energy on the present moment and the actions they can take today to get them there.

Enjoy and celebrate the small successes, patiently knowing that your big goal is just around the corner.

 

6. Surround yourself with positivity

The journey may sometimes seem tough and overwhelming.

Surrounding yourself with positive people that are supportive of your goals will be an incredibly powerful factor in helping you overcome those difficult times and stay the course.

Napoleon Hill suggest that every successful person must create or be part of a mastermind group.

Be it a workout buddy, family, friends or a knowledgeable personal trainer, having a support system can play a huge role in successfully achieving your fat loss goal.

 

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Finally, any method, technique or tool is powerless without application. Let your mind stir in these ideas and apply it in your own journey to start and successfully achieve your weight loss goals.