1. Don't set your mind to a certain amount of reps. See how many you can do and adjust accordingly. Why do 10 when you got 17 in the tank. 2. Creatine is the most researched supplement with literally zero side effects. Take 5 grams daily to help build muscle & improve brain health. Make sure to take one without any fillers or additives. Here's the one I take. ​ 3. Eat at least .8 to 1g of protein per pound of ideal bodyweight. This amount is scientifically proven to help you build & maintain muscle. This is especially helpful when dieting because you need to keep muscle. ​ 4. When lifting a weight spend more time (3-4 seconds) on the eccentric (aka. lowering) portion of the lift. The lowering portion of a lift is more important than the lifting portion because it's that part that helps you build the most muscle. ​ 5. Do plyometrics before a lower-body workout and med ball throws before an upper-body workout. This trains your nervous system to use power when lifting weights or performing explosive exercises. ​ 6. Do your weakest muscles at the beginning of the workout. Example: If your hamstrings are weak start with them at the top of the workout. If your left is weaker than your right start with that side first when doing single joint movements (ie. lunges). Do the weakest part first because that's when you have the most energy. ​ 7. Stop changing your workouts each time you hit the gym. You build muscle and make gains by getting better at doing the same exercises at similar rep ranges using progressive overload. ​ 8. Use the mind-to-muscle connection when lifting. This means using your mind to contract the muscles you're using to lift, which will lead to more activation. ​ 9. Recovery is just as important as your workout because that's where your body repairs and builds muscle. Nutrition, stress relief, and sleep are a firefighter's best friends. 10. Keep your eyes fixed. When lifting keep your head & eyes fixed on a point where you'll be able to focus and contract the muscle the most. ​ 11. Allow yourself to take an exercise to failure on your final set. The rest of the time leave 1-2 reps in the tank to maintain form and save the joints. ​ 12. Get the same gains in a workout in a fraction of the time by using supersets. This puts 2 non-competing exercises together without rest. ​ Example: 10 reps of squats followed by 10 reps of a bench press followed by a 2 minute rest. ​ Studies show you can make the same amount of gains in 36% less time. 13. The best way to warm up before a workout is doing short dynamic stretches. They increase your range of motion and prep your body for the exercises ahead while only taking 6 minutes to complete. ​ 14. The best way to cool down from a workout is 5 minutes of box breathing. Lay on your back and follow these steps:​ ​ ​Step 1: Breathe in, counting to four slowly. Feel the air enter your lungs. Step 2: Hold your breath for 4 seconds. Try to avoid inhaling or exhaling for 4 seconds. Step 3: Slowly exhale through your mouth for 4 seconds. Step 4: Repeat steps 1 to 3 until you feel re-centered.​ ​ This helps put your body in a parasympathetic state, which helps speed up recovery. ​​ 15. A great workout is one that incorporates both machines and free weights. Machines allow you to do an exercise in a safe way while focusing on the muscles you're targeting. Use them. ​ 16. Getting a spotter adds around 10% more strength to your workouts. Want to get the most out of an exercise? Get someone to spot you. This helps you feel more safe and the added motivation gives a boost to your workout. 17. The best preworkout meal: Eat a meal of fast-burning carbs like fruits (ie. kiwis) before a workout to get some energy before a workout. ​ 18. Train like an athlete for best results. Doing cardio helps you lift better through improving lung capacity and blood flow. Lifting helps you become better at cardio by strengthening your muscles and making them resilient to injury. Do both to become the best athlete you can be. Bonus points: They also help you increase both lifespan and healthspan and can delay the aging process.​ 19. When you’re beginning (or trying to get back into it) choose a type of exercise that’s enjoyable first. Your goal is to develop a liking for exercise and to stick to it. You can always optimize later. ​ 20. Leave your ego at the door. Unless you're a world-class bodybuilder or powerlifter, no one is watching you at the gym or caring about how much weight you're using. Run your own race and never workout to impress others. ​ 21. Once a set is done go for a quick walk. This will improve your recovery between sets while helping you get some extra steps in. ​ 22. Find a group of friends where being fit is the standard. This will influence you by changing your environment. You eventually become who you hang around. 23. To get results faster hire a coach. A coach helps you get from where you are to your goal in the fastest time because they combine expert advice with massive accountability.

When I was a firefighter I used to train at high intensities even after coming off of shifts where I ran multiple calls after midnight. In my 20s I didn't notice the damage I was doing but after 7 years of burning the candle on both ends, I was forced to retire for health reasons. After several years of research and application, I recovered my health if I did things a certain way, and in this article, I'm going to explain what I have learned since then. A Unique Problemhttps Firefighting is not just a physically demanding profession; it is also a highly stressful one. Firefighters face unpredictable and intense situations that can take a toll on their mental and physical health. While they can't control the stressors encountered on shift, there are ways to manage and mitigate stress during off-shift periods. By focusing on functional training, recovery, and overall wellness, firefighters can improve their resilience and performance both on and off the job. The Unique Stress of Firefighting Firefighters are regularly exposed to high-stress environments, whether it's responding to emergencies, dealing with traumatic incidents, or navigating hazardous conditions. This constant state of readiness can lead to chronic stress, which impacts physical health, mental well-being, and overall performance. Traditional fitness programs often overlook the importance of stress management, which is crucial for firefighters. Controlling the Controllables While firefighters can't control the chaos and demands of their shifts, they can take charge of their health and fitness during their off-shift time. By adopting a comprehensive approach to wellness that includes functional training, proper nutrition, and effective recovery strategies, firefighters can better manage stress and enhance their overall well-being. Introducing a New Approach To Fitness Our 4-week functional training workout plan is specifically designed to help firefighters mitigate stress and improve their physical and mental health. This program includes a mix of upper body and lower body workouts, low-intensity steady-state (LISS) cardio, and a dedicated changeover relief (CR) week to increase volume and intensity.