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Daniel DeBrocke is the chief content creator for Stacked Strength and is also a contributing writer for Breaking Muscle, T-Nation, EliteFTS, Bar Bend and several other publications. He's a strength and conditioning coach and primarily works with competitive strength athletes. Click here for full bio. Contrary to popular belief, dietary interventions to produce weight loss are quite efficacious. However the rate of recidivism is high at roughly 85%, with research demonstrating a substantial portion of weight lost being regained within just a few years (1). This is not simply a result of lapses in adherence, and in fact has strong genetic, biological, environmental and psychological influences. Given the audience this article will be seen by, the focus will revolve around strategies to optimize body composition both from a muscularity and leanness standpoint. The objective of this article is to understand why weight regain is so prevalent by exploring the various mechanisms (both direct and indirect) involved. From there we can compile a series of recommendations and strategies to bypass or at least minimize negative repercussions associated with dieting and the feared rebound. Although this article is not specifically geared toward bodybuilders or physique competitors, the majority of the information and recommendations still apply. I want to be clear that these are suggestions for individuals who are healthy with no medical conditions. And as always, ensure you seek help from a qualified professional such as a dietician or physician before making any changes based on the recommendations contained in this article. KEY POINTSAs you restrict energy and lose body fat metabolic adaptations occur as a biological response to prevent starvation. Virtually all of the down-regulation in BMR at the end of a diet are due to changes in NEAT. This is a natural process and is not necessarily indicative of any sort...

Daniel DeBrocke is the chief content creator for Stacked Strength and is also a contributing writer for Breaking Muscle, T-Nation, EliteFTS, Bar Bend and several other publications. He's a strength and conditioning coach and primarily works with competitive strength athletes. Click here for full bio. Recovery and athletic performance is an important topic, and one that gets a fair bit of attention. However, information disseminated about recovery modalities often prioritize cumbersome methods with a poor return on investment. As is often the case the fundamentals take a back seat to elaborate strategies to improve athletic performance. When in reality optimization must start with and always prioritize the fundamentals. The objective of this article is to compile all relevant information on recovery and present a comprehensive analysis on the various strategies. From there we can develop a hierarchical structure to offer pragmatic recommendations for athletes to get the most out of their training and recovery and avoid prioritizing variables that generate a small magnitude of effect.  TABLE OF CONTENTS: The Role Of Sleep In Athletic Performance The Role Of Nutrition In Recovery And Athletic Performance Stress Management, Recovery And Athletic Performance Effective Program Design On Recovery And Athletic Performance The Effect Of NSAID’s On Athletic Performance The Effect Of Massage And Cupping On Recovery And Athletic Performance Effects Of Foam Rolling On Recovery And Athletic Performance Effects Of Heat And Cold Therapy On Recovery And Athletic Performance Effects Of Creatine On Recovery And Athletic Performance Effects Of VitaminSupplementation On Recovery And Athletic Performance Closing Comments References Recovery and athletic performance is an important topic, and one that gets a fair bit of attention. However, information disseminated about recovery modalities often prioritize cumbersome methods with a poor return on investment. As is often the case the fundamentals take a back seat to elaborate strategies to improve athletic performance. When in reality optimization must start with and always...

Daniel DeBrocke is the chief content creator for Stacked Strength and is also a contributing writer for Breaking Muscle, T-Nation, EliteFTS, Bar Bend and several other publications. He's a strength and conditioning coach and primarily works with competitive strength athletes. Click here for full bio. Low back pain (LBP) is a widespread phenomena that is estimated to effect roughly 85% of individuals at some point in their life (1). In fact, globally LBP is the leading cause of disability (2). Considering the prevalence of LBP it’s important to gain a better understanding of the complex mechanisms and potential avenues for successful treatment and prevention. This article is neither diagnostic or a recommendation for treatment protocol. It’s simply here to inform you on the various intricacies of the subject so when you seek out professional help from a qualified physical therapist (which is the course of action I recommend) you are better equipped to be an active participant in your own treatment.Chronic low back pain (CLBP) is defined as pain persisting for twelve weeks or longer (3). CLBP accounts for roughly 20% of LBP instances, but in up to 90% of these cases clinicians are unable to identify the cause, so CLBP is labeled as non-specific CLBP (4). A review conducted by Bart W. Koes and colleagues on the clinical guidelines for the management of non-specific low back pain in primary care found the primary treatment modalities were education, medication, exercise, manipulation, bed rest, and referral to a specialist (5).Treatment protocols were categorized based on country, and as the results demonstrate, prescriptions were rather varied (See Reference Table Here). LBP appears to be more prevalent in woman than men, with a heightened sensitivity to pain documented in women due to biological, psychological and environmental factors (6)(7). CLBP is also influenced by genetics...