Tips on Training

To get the most out of your training and reach those life changing goals it is important to get things right. Here are 10 tips for training and nutrition to get you started on the road to success...

1. GOAL SETTING
Before starting any training routine it is important to think about what your goals are that you want to achieve. If there is more than one then list them in order of importance. Then device a plan of achievement, paying particular attention to the goal that is most important to you. Set regular, realistic targets and set ways of measuring them, for example take measurements if you are looking to lose inches around the waist.

2. DRINK PLENTY OF WATER
The benefits of staying fully hydrated are endless, and as it is such an easy and painless thing to do there are no excuses for you not to do it. Try drinking two litres of water a day and it will help you… be more energized for you day and workout, lose weight easier as it will increase your metabolism and reduce hunger cravings, prevent bloating, flush out toxins, have healthier skin, reduce the risk of heart attack and disease and keep your muscles and joints in good condition.

3. DON’T WASTE YOUR TIME WITH SOME EXERCISES!
There are many fun and effective exercises to choose from to include in your routine. But on the other hand some are of no benefit and can increase your risk of injury. For example if you are looking for a six pack don’t waste you time doing hundreds of crunches, but try instead more functional all over body exercises such as lunge with oblique twist. This will work you abdominal muscles as well as working the rest of your body at the same time therefore burning more calories. To isolate the mid-drift muscles try using a fit ball as this will also work your deeper core muscles therefore giving you a flatter stomach.

4. INCREASE YOUR TRAINING SLOWLY
If you are new to exercise try not to get over enthusiastic in the beginning. Think of your long term goals and aim to get there gradually therefore reducing your risk of injury and/or losing interest. A way of increasing your training is to keep frequency, time, weights and effort easy to begin with and increase everything by ten percent each week.

5. EAT BEFORE YOU TRAIN
If you don’t have any fuel in your body then it won’t function as effectively and training won’t be as productive. By having a snack about an hour before you train your energy levels will be much higher. Try snacks like a banana, raisins, cereal bar or malt loaf.

6. TRY INTERVAL TRAINING
Periodic bursts of high intensity cardio training followed by moderate recover will burn one and a half times more calories than just doing steady cardio for the same amount of time. Also, you will burn 75-125 additional calories after the workout. A good example of this is fartlek running. Try running steady for 3 minutes and then run 20 percent faster for 2 minute, and keep repeating this for 30 minutes.  However, don’t train like this all of the time as it does put additional stress on your body therefore increasing the risk of injury.

7. FREE WEIGHTS AND CABLES vs MACHINES
Although there are benefits to using fixed weights machines such as they are easy to use, you would get a much better workout by using free weights or cable resistance machines. This is because you are required to stabilize and control all movements, therefore involving more muscle groups, including your core. They are also great because you can perform functional, sport specific, rehabilitation and unlimited movements, making your workout varied personalized, progressive and most of all fun!

8. EAT SEVERAL SMALL MEALS/SNACKS THROUGHOUT YOUR DAY
Eating healthy small meals/snacks every couple of hours throughout the day will boost your metabolism, control your appetite and will give you more energy to exercise. A great and easy tip for anybody whether you’re intending to lose weight, in training for a marathon, or want to build up muscle.

9. EAT FEWER CALORIES THAN YOU BURN
To lose weight you will have to consume fewer calories in a day than you expend. However very low calorie diets will slower your metabolism and the initial weight loss will be put on again when normal eating is resumed. The healthiest way to lose weight is to burn as many calories in a day as you can. This doesn’t just mean what you burn in the gym, you should also think about being more active throughout the rest of your day by walking more, using the stairs instead of the lift and doing the housework!

10. REMEMBER TO HAVE FUN!
If you don’t enjoy the activity that you are doing it is highly likely that you will give up. By keeping your workouts varied, challenging and by trying new things you will break up any monotonous routine.

 

 


Located @
Back on Track Fitness Studio and Sports Injury Clinic
72 Wilbury Way
Hitchin
Hertfordshire
SG4 0TP

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