When doing any type of exercise, whether it be running or weight training for instance, it is crucial to focus on your form and technique to maximise the benefits of the exercise and to avoid injury. You can either get a training partner to remind you of your technique or you can train in front of a window/mirror so that you can see if your technique is correct.
Plan your training on a weekly basis so that you do not train on more than 2 consecutive days without rest, especially on the same body part. For instance, train at the gym on a Monday and Thursday, swim on a Wednesday and cycle on a Saturday. Rest Tuesday, Friday and Sunday. Rest and Recovery is crucial to your progress and increasing your strength and fitness.
Make your training progressive, effective and fun by managing the:
Frequency: how often you train e.g. 3 times per week
Intensity: how hard you train e.g. 70% maximum heart rate
Time: how long you train for e.g. 45-60 minutes
Type: the exercises you do e.g. circuit training, cycling, football game
Keep a diary of your nutriton and eating habits by honestly writing down what you eat and drink for 1 week. It will show if your eating too many or too little calories, if your eating at the wrong times or leaving too long between eating and if your eating the wrong foods and combinations. The information will allow you to make changes to your nutriton that become habits of a lifetime.
Circuit training (where you move straight from one exercise to the next without rest) maximizes your calorie burning, increases your heart rate so that you get a great cardiovascular workout and reduces workout time. A great method is to combine upper and lower body exercises.
Fact: Exercising specific muscle groups in particular parts of the body doesn't just burn fat from that area. Fat is lost gradually from all over the body. Also doing sit ups all day long will not reveal your abs if they are covered by fat. To help shed body fat you need to correct your nutrition and perform all body high intensity exercises.
This delicious citrus dish will provide lean protein, healthy fats and fibre.
Ingredients: Chicken breast halves, lemons, honey mustard, fat-free, low-sodium chicken broth, whole-wheat couscous, pimiento-stuffed olives, kalamata olives, basil, olive oil, pepper
Calories: 318
As part of your commute to work you could cycle, run or walk your journey. If you cannot do the full journey, you could get off the bus one stop early and walk the rest of the way, or if you car share walk part of the journey and then get a lift. Aim to do your exercise as part of the journey you would be making anyway on a daily basis and get fit and burn calories.
Place both feet on an elevated object e.g. chair or bench, and assume a press-up position. Brace your core. Without dropping your hips or moving your feet, make a full revolution around the bench or chair by “walking” your hands all the way around it. Do 3-5 revolutions.
Your abdominal, back, shoulder and arm muscles work harder than they would in a traditional plank and it provides a great workout for your cardiovascular system.
1.) Eat four to six meals every day to increase your metabolic rate.
2.) Eat a source of lean protein at every meal e.g. chicken, fish.
3.) Eat vegetables as much as possible as they are not calorie dense and contain a lot of vital vitamins/minerals.
4.) Eat Healthy essential fats with each meal e.g. fish, almonds.
5.) Drink lots of water to keep hydrated and boost your metabolism.
While carbohydrates are the body's main source of energy, proteins are essential for building and maintaining muscle and helping you to stay fuller for longer. Good sources of protein include lean meat like Chicken, fish like Tuna, eggs and nuts like Almunds. Crucially, when consumed before exercise, protein will also help to preserve lean muscle by preventing muscle breakdown (catabolism).
Compared to lower-intensity training, higher-intensity interval training is less-time consuming, burns more calories, helps prevent boredom and elevates your metabolism more so that you continue to burn calories at a higher rate once training is over. Higher-intensity interval training is challenging and hard work but if done correctly it will enable you to achieve your goals. Give it a go.
Eat small meals that 'fill the gap' every 2-3 hours. Eating regular smaller meals ensures your energy levels are constant and that your metabolism is elevated (each meal takes energy to digest). Each meal/snack should be based around lean protein, slow releasing carbohydrates and unsaturated fats.
Fibre is great for the digestive system and keeping it 'healthy'. Fibre can also help to fill you up and for longer, which means you are less likely to over eat. Good sources include wholegrain breakfast cereals, fresh and dried fruits and vegetables.
Build exercise into your commute to and/or from work. Run, Cycle, Walk all or some of the journey. Get off the bus a stop early, park further from work, keep change of fresh clothes at work etc. Great for body and mind and saves money too.
© Matt Swierzynski 2011
Personal trainer in Kirklees (including Huddersfield and Holmfirth) & Calderdale (including Halifax and Elland)
Email: matt@mattswaz.co.uk
Tel: 07936 654 876
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