Strength:
Studies show as much as 50-90% of strength gains are made on the first set of an exercise movement. If you are an avid strength trainer that has hit a plateau-you may be over training. Even though your motivation may drive you to knockout 10 sets for biceps you have to ask yourself, are you here to build muscle or lift weights? Sometimes less is more... and if that more leads to over training, despite your best intentions, you are wasting time and slowing muscle growth. * The study was based on participants going to failure on exercise movements.
Nutrition:
Eat smaller portions-more frequently. We have all likely heard this suggestion by now, but some still disregard this information when attempting to shed body fat because it seems counter intuitive. People logic that if they eat often they will gain weight, and if they skip meals they will lose weight. Skipping meals may help you lose a pound today but will ultimately slow down your metabolism. Your metabolism is the rate at which your body uses energy, or, burns calories. By slowing your metabolism you actually make it tougher in the long run to lose weight. When you start skipping meals your body slows its metabolism to conserve energy (think of it like a hibernating bear). Eating smaller portions 5-6 small meals per day lets your body know it does not need to conserve, therefore your metabolism maintains pace and helps your cause by converting calories for energy.