Fortitude Physical Therapy And Performance

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Blood Flow Restriction Training 🩸💪🏻

These are the current evidence based recommendations for blood flow restriction with different types of training 🤓

It is super important to find your limb occlusion pressure to perform BFR safely! This can be done by a healthcare professional with the proper equipment.

It is not recommended to use cloth/elastic cuffs with the subjective “7/10” tightness; this has been found to be unreliable, and you have no idea what level of occlusion you are actually getting 🤷🏼‍♂️

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💤Sleep is more important than any other factor when it comes to building muscle, losing fat and recovery in general 😴
There I said it 😅

If you’re one of my patients, you’re probably sick of hearing me talk about how important sleep is 🤷🏼‍♂️

This post helps illustrate why I think it is the single most important tool that we have to help gain more muscle and lose more fat 💪🏻

Do you know your portion sizes?

Here are just a few examples of foods who’s serving sizes are commonly under-estimated.
I’ve been guilty of this myself, especially with cooking oils 😅

This is not to demonize any one food, but highlighting the importance of weighing or measuring your food if you’re trying to lose weight. A “tablespoon of peanut butter” can end up being a lot more calories than you thought

I don’t believe there are any “bad” foods, it’s all about the context of what you eat throughout the day. You should make an effort to limit the amount of processed food you eat, and focus on getting enough protein and other macronutrients depending on your goals.