--- title: Fit Tips | Luke Carlson description: Fit Tips --- [![Discover Strength](https://blog.discoverstrength.com/hubfs/Discover_Strength_May_2017%20Theme/Image/ds-white.png)](http://www.discoverstrength.com/) [![Discover Strength](https://blog.discoverstrength.com/hubfs/Discover_Strength_May_2017%20Theme/Image/logo-black-top.png)](http://www.discoverstrength.com/) - [Home](http://www.discoverstrength.com/#top) - [About](http://www.discoverstrength.com/#section-built-with-love) - [Services](http://www.discoverstrength.com/#section-services) - [Training Services](http://www.discoverstrength.com/training-services/) - [Bod Pod](http://www.discoverstrength.com/bod-pod/) - [Our Team](http://www.discoverstrength.com/#section-our-team) - [Fit Tips](http://www.discoverstrength.com/fit-tips/) - [Testimonials](http://www.discoverstrength.com/#section-testimonials) - [Contact](http://www.discoverstrength.com/#section-contact) # Get Stronger with Fit Tips Read Tips ## Luke Carlson ![](https://blog.discoverstrength.com/hubfs/3.jpg) ### Recent Posts 10 Aug 2018 ** By [Luke Carlson](https://blog.discoverstrength.com/fit-tips/author/luke-carlson) ** Posted in [caloric deficit](https://blog.discoverstrength.com/fit-tips/topic/caloric-deficit), [fat loss](https://blog.discoverstrength.com/fit-tips/topic/fat-loss), [calorie intake](https://blog.discoverstrength.com/fit-tips/topic/calorie-intake), [nutrition for weight loss](https://blog.discoverstrength.com/fit-tips/topic/nutrition-for-weight-loss), [counting calories](https://blog.discoverstrength.com/fit-tips/topic/counting-calories), [body fat](https://blog.discoverstrength.com/fit-tips/topic/body-fat), [mcdonalds](https://blog.discoverstrength.com/fit-tips/topic/mcdonalds), [Stength training](https://blog.discoverstrength.com/fit-tips/topic/stength-training), [fast food](https://blog.discoverstrength.com/fit-tips/topic/fast-food) ** With [NO Comment](https://blog.discoverstrength.com/fit-tips/fast-food-and-fat-loss#comments-listing) ** [Permalink](https://blog.discoverstrength.com/fit-tips/fast-food-and-fat-loss) ## [Fast Food & Fat Loss; Can they go hand in hand?](https://blog.discoverstrength.com/fit-tips/fast-food-and-fat-loss) ** By [Luke Carlson](https://blog.discoverstrength.com/fit-tips/author/luke-carlson) ** ON August 10, 2018 ** With [NO Comment](https://blog.discoverstrength.com/fit-tips/fast-food-and-fat-loss#comments-listing) [![](https://blog.discoverstrength.com/hubfs/Fast%20Food%20%26%20Fat%20Loss%20-%20FB.png)](https://blog.discoverstrength.com/fit-tips/fast-food-and-fat-loss) Improving body composition, defined as the percentage of our body weight that is comprised of muscle versus fat, is a paramount goal for the clear majority of exercisers. Two primary interventions drive body composition improvement: 1. Strength training in order to increase lean muscle tissue; and 2. Nutrition intended to lose body fat (and support increased muscle tissue). With so much misinformation and wasted effort in our pursuit of improved body composition, I thought I would share a success story that illustrates an evidence-based, albeit unpopular approach to improving body composition.  27 Jul 2018 ** By [Luke Carlson](https://blog.discoverstrength.com/fit-tips/author/luke-carlson) ** Posted in [Stength training](https://blog.discoverstrength.com/fit-tips/topic/stength-training), [travel workouts](https://blog.discoverstrength.com/fit-tips/topic/travel-workouts), [travel](https://blog.discoverstrength.com/fit-tips/topic/travel), [workout while you travel](https://blog.discoverstrength.com/fit-tips/topic/workout-while-you-travel), [hotel workouts](https://blog.discoverstrength.com/fit-tips/topic/hotel-workouts) ** With [NO Comment](https://blog.discoverstrength.com/fit-tips/strength-training-while-traveling#comments-listing) ** [Permalink](https://blog.discoverstrength.com/fit-tips/strength-training-while-traveling) ## [Great Workouts for the Business Traveler and some advice for making it work on the Road](https://blog.discoverstrength.com/fit-tips/strength-training-while-traveling) ** By [Luke Carlson](https://blog.discoverstrength.com/fit-tips/author/luke-carlson) ** ON July 27, 2018 ** With [NO Comment](https://blog.discoverstrength.com/fit-tips/strength-training-while-traveling#comments-listing) Like so many of our clients, I’m on an airplane at least once per week. Completing quality workouts while on the road can be a challenge. I encourage you to adopt the following mindset and to try the following workouts during your next extended travel.  06 Jul 2018 ** By [Luke Carlson](https://blog.discoverstrength.com/fit-tips/author/luke-carlson) ** Posted in [Exericse Research](https://blog.discoverstrength.com/fit-tips/topic/exericse-research), [cardio for weight loss](https://blog.discoverstrength.com/fit-tips/topic/cardio-for-weight-loss), [lose weight](https://blog.discoverstrength.com/fit-tips/topic/lose-weight), [High Intensity training](https://blog.discoverstrength.com/fit-tips/topic/high-intensity-training), [Stength training](https://blog.discoverstrength.com/fit-tips/topic/stength-training), [abs](https://blog.discoverstrength.com/fit-tips/topic/abs), [six-pack](https://blog.discoverstrength.com/fit-tips/topic/six-pack), [abdominals](https://blog.discoverstrength.com/fit-tips/topic/abdominals), [ab exercises](https://blog.discoverstrength.com/fit-tips/topic/ab-exercises) ** With [NO Comment](https://blog.discoverstrength.com/fit-tips/an-evidence-based-approach-to-six-pack-abs#comments-listing) ** [Permalink](https://blog.discoverstrength.com/fit-tips/an-evidence-based-approach-to-six-pack-abs) ## [Great Abs: Refocus on what works](https://blog.discoverstrength.com/fit-tips/an-evidence-based-approach-to-six-pack-abs) ** By [Luke Carlson](https://blog.discoverstrength.com/fit-tips/author/luke-carlson) ** ON July 06, 2018 ** With [NO Comment](https://blog.discoverstrength.com/fit-tips/an-evidence-based-approach-to-six-pack-abs#comments-listing) The fitness topic that garners the most confusion and outright misinformation continues to be the quest for improved abdominal appearance. Interestingly, the effect of exercise on abdominal appearance is one of the most thoroughly studied and understood areas in all of exercise science. Alas, this is not reflected by the average fitness enthusiast’s approach to achieving six-pack abdominals (or, perhaps, less ambitiously, simply losing fat from the midsection). A survey of health clubs, gyms, home exercise DVD’s, and studio concepts around the world indicate that we are truly in the stone ages when it comes to effectively improving abdominal appearance. Let’s address an evidence based approach to improving abdominal appearance.    22 Jun 2018 ** By [Luke Carlson](https://blog.discoverstrength.com/fit-tips/author/luke-carlson) ** Posted in [Exericse Research](https://blog.discoverstrength.com/fit-tips/topic/exericse-research), [Stength training](https://blog.discoverstrength.com/fit-tips/topic/stength-training), [Workout Focus](https://blog.discoverstrength.com/fit-tips/topic/workout-focus), [correlation vs.causation](https://blog.discoverstrength.com/fit-tips/topic/correlation-vs-causation) ** With [NO Comment](https://blog.discoverstrength.com/fit-tips/correlation-vs-causation#comments-listing) ** [Permalink](https://blog.discoverstrength.com/fit-tips/correlation-vs-causation) ## [Correlation vs. Causation](https://blog.discoverstrength.com/fit-tips/correlation-vs-causation) ** By [Luke Carlson](https://blog.discoverstrength.com/fit-tips/author/luke-carlson) ** ON June 22, 2018 ** With [NO Comment](https://blog.discoverstrength.com/fit-tips/correlation-vs-causation#comments-listing) [![](https://blog.discoverstrength.com/hubfs/Correlation%20vs.%20Causation%20-%20FB.png)](https://blog.discoverstrength.com/fit-tips/correlation-vs-causation) A failure to recognize the difference between correlation and causation is perhaps the number one culprit precipitating virtually all fitness myths and misconceptions. We observe that a training “intervention” (a mode, variable, or style of exercise) is correlated with some physiological outcome or phenomenon and our brains almost unconsciously assume a cause and effect relationship. For example: 11 May 2018 ** By [Luke Carlson](https://blog.discoverstrength.com/fit-tips/author/luke-carlson) ** Posted in [improve results](https://blog.discoverstrength.com/fit-tips/topic/improve-results), [Exericse Research](https://blog.discoverstrength.com/fit-tips/topic/exericse-research), [Stength training](https://blog.discoverstrength.com/fit-tips/topic/stength-training), [Workout Focus](https://blog.discoverstrength.com/fit-tips/topic/workout-focus), [Mind Muscle Connection](https://blog.discoverstrength.com/fit-tips/topic/mind-muscle-connection) ** With [NO Comment](https://blog.discoverstrength.com/fit-tips/mind-muscle-connection#comments-listing) ** [Permalink](https://blog.discoverstrength.com/fit-tips/mind-muscle-connection) ## [Where to Focus During Your Workout: New Research on Mind Muscle Connection](https://blog.discoverstrength.com/fit-tips/mind-muscle-connection) ** By [Luke Carlson](https://blog.discoverstrength.com/fit-tips/author/luke-carlson) ** ON May 11, 2018 ** With [NO Comment](https://blog.discoverstrength.com/fit-tips/mind-muscle-connection#comments-listing) Authors of a brand-new research study published in the European Journal of Sport Science sought to determine where we should be placing our focus during an intense set of resistance training. They designed a study in which one group of trainees adopted an INTERNAL focus, meaning they focused on contracting and “feeling” the working muscle, while another group adopted an EXTERNAL focus, meaning they focused on moving the weight from point A to point B and “completing the rep.”  19 Apr 2018 ** By [Luke Carlson](https://blog.discoverstrength.com/fit-tips/author/luke-carlson) ** Posted in [low back](https://blog.discoverstrength.com/fit-tips/topic/low-back), [low back exercise](https://blog.discoverstrength.com/fit-tips/topic/low-back-exercise), [lumbar strength](https://blog.discoverstrength.com/fit-tips/topic/lumbar-strength) ** With [NO Comment](https://blog.discoverstrength.com/fit-tips/lowbackluminaries#comments-listing) ** [Permalink](https://blog.discoverstrength.com/fit-tips/lowbackluminaries) ## [Learning from Two Lower Back Luminaries](https://blog.discoverstrength.com/fit-tips/lowbackluminaries) ** By [Luke Carlson](https://blog.discoverstrength.com/fit-tips/author/luke-carlson) ** ON April 19, 2018 ** With [NO Comment](https://blog.discoverstrength.com/fit-tips/lowbackluminaries#comments-listing) [![](https://blog.discoverstrength.com/hubfs/medx-pelvic-restraint.jpg)](https://blog.discoverstrength.com/fit-tips/lowbackluminaries) In the last month and a half, I've had the opportunity to spend a significant amount of time with two luminaries in the field of low back pain management and prevention.  Last week, I toured the campus of Medical Exercise Associates in Daytona Beach, Florida and met for a few hours with the founding physician, orthopedic surgeon, Dr. Michael Fulton.  About thirty years ago, Dr. Fulton discontinued performing low back surgeries in favor of using clinical strengthening tools designed by MedX to restore patients to normal low back function.   Nearing the twilight of his career, Dr. Fulton's message was clear: For the clear majority of manifestations of low back pain, isolated strengthening of low back muscles is more effective in mitigating and managing low back pain over the long haul then surgery or passive modalities.  29 Jan 2018 ** By [Luke Carlson](https://blog.discoverstrength.com/fit-tips/author/luke-carlson) ** Posted in ** With [NO Comment](https://blog.discoverstrength.com/fit-tips/the-best-workouts-ive-ever-had-shared-these-common-factors#comments-listing) ** [Permalink](https://blog.discoverstrength.com/fit-tips/the-best-workouts-ive-ever-had-shared-these-common-factors) ## [The Best Workouts I've Ever Had Shared these Common Factors](https://blog.discoverstrength.com/fit-tips/the-best-workouts-ive-ever-had-shared-these-common-factors) ** By [Luke Carlson](https://blog.discoverstrength.com/fit-tips/author/luke-carlson) ** ON January 29, 2018 ** With [NO Comment](https://blog.discoverstrength.com/fit-tips/the-best-workouts-ive-ever-had-shared-these-common-factors#comments-listing) [![](https://blog.discoverstrength.com/hubfs/FullSizeRender-1.jpg)](https://blog.discoverstrength.com/fit-tips/the-best-workouts-ive-ever-had-shared-these-common-factors) I've been reflecting on my personal workouts over the last 19 years and I've started to think about the common factors among the best workouts I've ever been through.  By "best" I mean those workouts that stand apart from the rest in terms of intensity, challenge, focus, and fatigue.  The list below sheds light on the commonalities in most of the best workouts I have ever experienced.  Collectively, they serve as a guideline for productive training not only for me, but also for almost anyone interested in engaging in intense, evidence-based resistance exercise.  Of course, this is not an all-encompassing list of evidence-based exercise tenets, but guidelines to maximize one's individual workouts. 25 Jan 2018 ** By [Luke Carlson](https://blog.discoverstrength.com/fit-tips/author/luke-carlson) ** Posted in [knee injury](https://blog.discoverstrength.com/fit-tips/topic/knee-injury), [knee pain](https://blog.discoverstrength.com/fit-tips/topic/knee-pain), [physical therapy](https://blog.discoverstrength.com/fit-tips/topic/physical-therapy), [ACL injury](https://blog.discoverstrength.com/fit-tips/topic/acl-injury), [Closed chain](https://blog.discoverstrength.com/fit-tips/topic/closed-chain), [Open Chain](https://blog.discoverstrength.com/fit-tips/topic/open-chain) ** With [NO Comment](https://blog.discoverstrength.com/fit-tips/strengthening-the-knee#comments-listing) ** [Permalink](https://blog.discoverstrength.com/fit-tips/strengthening-the-knee) ## [Strengthening the Knee: Interesting Research on a Controversial Topic](https://blog.discoverstrength.com/fit-tips/strengthening-the-knee) ** By [Luke Carlson](https://blog.discoverstrength.com/fit-tips/author/luke-carlson) ** ON January 25, 2018 ** With [NO Comment](https://blog.discoverstrength.com/fit-tips/strengthening-the-knee#comments-listing) [![](https://blog.discoverstrength.com/hubfs/20180125_100842.png)](https://blog.discoverstrength.com/fit-tips/strengthening-the-knee) The prevailing recommendation from orthopedists, physical therapists, and exercise professionals concerning the strengthening of the muscles that surround the knee is this:  “Closed chain” exercises (these include squats, leg presses, lunges, step-ups) are preferable to “open chain” exercises (these include leg extensions and leg curls) for individuals with knee pain or individuals who have undergone knee surgeries.  Some practitioners have gone so far to suggest that open chain movements such as leg extensions should be avoided completely as they may contribute to knee pain.  Investigators of a research study sought to answer the question: For patients with prolonged knee pain (patellofemoral pain), which form of exercise is more effective?  A team of researchers from Ghent University in Belgium hypothesized that the long-term benefits of closed chain movements would be more pronounced than opened chain movements.  Researchers separated individuals who had experienced long-term knee pain into two different groups: closed chain and open chain.  After a 5-year follow up, researchers were surprised by the results; patients performing open-chain exercise faired either equally as well or better than the closed chain group.  The researchers concluded that the prejudice toward closed chain movements is unfounded and recommend the inclusion of open chain exercises in order improve long-term pain reduction and enhanced functionality.   15 Jan 2018 ** By [Luke Carlson](https://blog.discoverstrength.com/fit-tips/author/luke-carlson) ** Posted in [exercise](https://blog.discoverstrength.com/fit-tips/topic/exercise), [why we exercise](https://blog.discoverstrength.com/fit-tips/topic/why-we-exercise), [Stength training](https://blog.discoverstrength.com/fit-tips/topic/stength-training) ** With [NO Comment](https://blog.discoverstrength.com/fit-tips/importantquestioninexercise#comments-listing) ** [Permalink](https://blog.discoverstrength.com/fit-tips/importantquestioninexercise) ## [The Most Important Question in Exercise](https://blog.discoverstrength.com/fit-tips/importantquestioninexercise) ** By [Luke Carlson](https://blog.discoverstrength.com/fit-tips/author/luke-carlson) ** ON January 15, 2018 ** With [NO Comment](https://blog.discoverstrength.com/fit-tips/importantquestioninexercise#comments-listing) [![](https://blog.discoverstrength.com/hubfs/The%20most%20important%20question%20in%20exericse.png)](https://blog.discoverstrength.com/fit-tips/importantquestioninexercise) I will argue that most exercisers, even the most dedicated and hardworking fitness enthusiasts fail to ask a simple question before they commence an exercise program, an individual exercise, or a general mode of exercise.  20 Dec 2017 ** By [Luke Carlson](https://blog.discoverstrength.com/fit-tips/author/luke-carlson) ** Posted in [strength training](https://blog.discoverstrength.com/fit-tips/topic/strength-training), [stress relief](https://blog.discoverstrength.com/fit-tips/topic/stress-relief), [stress](https://blog.discoverstrength.com/fit-tips/topic/stress), [recover](https://blog.discoverstrength.com/fit-tips/topic/recover), [Rest](https://blog.discoverstrength.com/fit-tips/topic/rest), [journal of strength and conditioning](https://blog.discoverstrength.com/fit-tips/topic/journal-of-strength-and-conditioning), [Exercise recovery](https://blog.discoverstrength.com/fit-tips/topic/exercise-recovery), [recovery](https://blog.discoverstrength.com/fit-tips/topic/recovery), [benefits from strength training](https://blog.discoverstrength.com/fit-tips/topic/benefits-from-strength-training) ** With [NO Comment](https://blog.discoverstrength.com/fit-tips/stress-and-recovery#comments-listing) ** [Permalink](https://blog.discoverstrength.com/fit-tips/stress-and-recovery) ## [Stress and Recovery](https://blog.discoverstrength.com/fit-tips/stress-and-recovery) ** By [Luke Carlson](https://blog.discoverstrength.com/fit-tips/author/luke-carlson) ** ON December 20, 2017 ** With [NO Comment](https://blog.discoverstrength.com/fit-tips/stress-and-recovery#comments-listing) [![](https://blog.discoverstrength.com/hubfs/Stress%20and%20your%20recovery.png)](https://blog.discoverstrength.com/fit-tips/stress-and-recovery) | For over 11 years, we at Discover Strength have gone against the conventional wisdom that "more is better" when it comes to strength training.  For years, we've taught the foundational tenet: You don't get stronger and reap the benefits of strength training WHILE we strength train; instead, we reap the benefits while we are RECOVERING from strength training.  Research now supports the notion that two workouts per week can optimize the myriad of benefits from strength training.   However, until recently, very little research existed examining how the various stressors in our lives impact our finite recovery ability. Authors of a brand new research study published in the Journal of Strength and Conditioning Research provides a breakthrough in our understanding of how chronic mental stress impacts the recovery of our muscles.  The researchers concluded that "life event stress" significantly impacted one's ability to recovery from strength training.  The authors state, "In all analyses, higher stress was associated with worse recovery."  "Stress, whether assessed as life event stress or perceived stress, moderated the recovery trajectories of muscular function and somatic sensations in a 96-hour period after strenuous resistance exercise." The take-home messages: - Our recovery and therefore our progress will be impacted by a variety of factors including our life stress.  - To optimize recovery and results, allow 2-3 days of recovery between strength training workouts; particularly during periods of high stress.  - To improve our results, seek to minimize life stress. - We don't walk into each and every workout in the same physiological (or psychological state) and this will impact our workout to workout progress | | --- | [All posts](https://blog.discoverstrength.com/fit-tips/all) [Next](https://blog.discoverstrength.com/fit-tips/author/luke-carlson/page/2) ### Leave a Reply Your email address will not be published. ### Subscribe to our Friday Fit Tips! ### Recent Posts ### Archives - [June 2017 (9)](https://blog.discoverstrength.com/fit-tips/archive/2017/06) - [November 2015 (6)](https://blog.discoverstrength.com/fit-tips/archive/2015/11) - [February 2016 (6)](https://blog.discoverstrength.com/fit-tips/archive/2016/02) - 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