So the New Year celebrations are now done, we’ve completed the first month of the year, Yess… Already! Autumn has come and gone, and we are firmly into Winter, some of us going through a snowy period right now. Looking across the horizon is warmer weather ahead in the coming months as we approach Spring and Summer. I am currently in Dubai doing football training in warm weather of 23-26degrees (not easy haha!)
Many of my clients have spent the month of January building the foundations of their training for the new year, and are now ready to push on and hit their targets!
SO WHAT IS YOUR TOP PRIORITY? (SOME COMMON ANSWERS)
1) Thinking about the next getaway from the hustle and bustle of day to day life?
2) Wanting to get into better shape and fitness by the end of the year?
3) Wanting to make a impact on your life and a difference to both friends and family?
maybe you don’t know the way forward to achieve your given goal or maybe you just aren’t seeing the results come through.
My challenging question to you is: whats your training target for the Summer? you’re probably thinking what target…..haha!
Lets really think about this and be specific and I will tell you a few ways how I can personally help you improve your performance
1) Technique – You could be using the best workout routine ever created, but if you’re not properly lifting the correct weight, your gains will be minimal. Take some time to train with me and you will gain knowledge on the anatomical function of the muscle you are working and learn to contract it properly on every repetition. You will also learn how to perform every exercise with perfect form to achieve the greatest activation of muscle fibres and to ensure the tension from the exercise is going right where it’s supposed to be. (In other words achieving maximum muscle gains)
2) Supersets – My idea is that by adding supersets, you will increase the intensity of your training quicker, forcing the body to adapt to completing more working sets in a shorter time frame. In fact this high intensity training technique will help build stronger hypertrophy and will result in more muscle growth. There are a number of reasons why I believe supersets are used as a genuine way to increase muscle growth, the most common reason I can give is that I use supersets for my clients in training is to shock the muscles as a way to break through a training plateau (a state of little or no change following a period of activity or progress).
QUOTE OF THE MONTH – FEBRUARY 2019
“NOW IF YOU ARE GOING TO WIN ANY BATTLE YOU HAVE TO DO ONE THING YOU HAVE TO MAKE THE MIND RUN THE BODY. NEVER LET THE BODY TELL THE MIND WHAT TO DO. THE BODY WILL ALWAYS GIVE UP. IT IS ALWAYS TIRED IN THE MORNING NOON AND NIGHT BUT THE BODY IS NEVER TIRED IF THE MIND IS NOT TIRED.” GEORGE S. PATTON
3) Nutrition – A well-structured nutrition regime goes hand in hand with training to make successful progression through a programme.
I can help with this majorly by restructuring your weekly intake of good nutritions! Are you getting enough calories?
To build stronger hypertrophy and muscle you need to maintain a calorie surplus, if you’re not getting in enough calories on a daily basis (with the right macronutrient ratios) then you will not see much difference in terms of building any more muscle. You should always be on top of your nutrition. As your muscle mass increases so too does your need for more calories. When you create a calorie surplus, your body either uses the extra energy to build muscle or store fat.
(Just like you need to keep adding weight to your exercises over time, you also need to keep increasing your calorie intake as you build more lean muscle mass.)
4) Water – To stay hydrated while hitting the gym or during any workout, it is essential to sip water before, during, and after exercise. Colder water keeps you at body temperature for longer, preventing heat-related stress and fatigue. However, hydration is dependent on specific factors such as; Gender, Age, Height, Weight, Exercise Intensity and Duration of Exercise
(Today, the recommended volume of daily water intake: 3.7 litres (15 cups) for the average adult male and 2.7 litres (11 cups) for the average adult female.)