Rebel Yell Functional Fitness

PROTEIN INTAKE: SPREAD IT OUT OR MISS OUT 🥩

Most people hit their protein target for the day but eat most of it in one sitting. That's not how muscle repair works.

Your body can only process so much protein at once. Spreading it across your meals means more of it actually goes to work.

✅ Aim for 1.6 to 2.2g of protein per kg of bodyweight daily
✅ Split it across 3 to 4 meals for better absorption and recovery
✅ Post-training window matters - get protein in within 2 hours of your session

Consistent protein timing is one of the simplest things you can do to get more out of your training.

Read the full guide here:
https://rebelyellfitness.com/training-tips/protein-intake-throughout-the-day-fueling-your-training-the-right-way/

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MOBILITY TRAINING: TRAIN MORE, BREAK DOWN LESS 🦵

Most people think injuries are just bad luck. They're not. They're usually the result of training hard without ever addressing how your body moves.

Mobility work is what keeps you on the floor, not on the bench.

✅ Reduces injury risk by fixing movement restrictions before they become problems
✅ Improves performance - better range of motion means better mechanics under load
✅ Helps you recover faster between sessions

You don't need an hour of stretching. You need consistent, targeted work on the areas that matter.

Read the full guide here:
https://rebelyellfitness.com/training-tips/mobility-training-for-injury-prevention-keep-training-safely/

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SLEEP QUALITY FOR GYM RECOVERY 💪

You can train hard and eat right, but if your sleep is poor, you are leaving gains on the table. Recovery happens at night.

✅ 7 to 9 hours is where muscle repair actually happens
✅ Growth hormone peaks during deep sleep
✅ Poor sleep kills performance faster than poor nutrition

Full article here:
https://rebelyellfitness.com/training-tips/sleep-quality-for-gym-recovery-why-rest-builds-strength/

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POWER CLEAN TECHNIQUE: BUILD EXPLOSIVE STRENGTH 🏋️

The power clean is one of the most effective barbell movements in functional fitness. Get the mechanics right and everything else in the gym gets better.

✅ Three pull phases, each one matters
✅ Hip drive is the engine, not your arms
✅ Front rack position is a skill worth practising

Full breakdown on the blog:
https://rebelyellfitness.com/training-tips/power-clean-technique/

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POWER SN**CH TECHNIQUE: BUILD EXPLOSIVE STRENGTH 🏋️

One of the most technical and rewarding lifts in functional fitness - and most people are leaving power on the table by skipping the fundamentals.

✅ Three pull phases - each one matters
✅ Hip drive is everything - not your arms
✅ Fast turnover under the bar is a skill you can train

Read the full breakdown here:
https://rebelyellfitness.com/training-tips/power-snatch-technique/

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