8 Things your Per­sonal Trainer wants You to know

A bowl of pasta is OK but one work­out a week just won’t cut it

Look (UK) - - YOUR BEST BODY -

With sum­mer in full swing, you’re prob­a­bly amping up your fit­ness game (hello bikini). But, while you might think you’re smash­ing it at the gym, eat­ing healthily and squat­ting your way to a Jes­sica Alba booty, you could be get­ting it very wrong. Cal­lum Melly, one of the UK’S lead­ing per­sonal train­ers and founder of Bodyin8, re­veals the most com­mon gym mis­takes.

1 you can’t out-train a Bad diet

Many peo­ple think they can ‘eat what they like’ once they’ve been to the gym, but it has to be bal­anced with a healthy diet to sup­port your work­out.

Burn the right calo­ries

Get­ting sweaty on the tread­mill could burn carbs (stored glyco­gen) rather than stored body fats. In­stead, try mix­ing it up with two HIIT (high in­ten­sity in­ter­val train­ing) and three liss (low in­ten­sity steady state) ses­sions per week, prefer­ably in the morn­ing, pre-break­fast.

3 Mix it Up

In­stead of just do­ing car­dio, make sure you in­clude com­pound ex­er­cises in your work­outs, too—ex­er­cises that use mul­ti­ple mus­cles, there­fore en­cour­ag­ing lean mus­cle growth and burn­ing more calo­ries, pro­mot­ing fat loss. Think squats, dead­lifts, bar­bell mil­i­tary presses and bar­bell bench presses.

4 train­ing once a WEEK is not Enough

your body needs reg­u­lar ex­ter­nal stim­u­la­tion to change. It’s as sim­ple as use it or lose it. If you re­ally want to see re­sults, you need to be train­ing three to five times a week. try a re­sis­tance and weight-based work­out for 45-60 min­utes, fol­lowed by ei­ther a HIIT sprint work­out for 20 min­utes twice a week, or 30 min­utes of liss three times a week.

5 Body Fat is Lost in the kitchen

you are what you eat and when it comes to re­duc­ing body fat it’s es­sen­tial to cre­ate a healthy calo­rie deficit of up to 600 calo­ries per day, which equates to a 1-2lb loss in a week. com­bine this with a bal­anced re­sis­tance/weights work­out and a fat-burn-spe­cific car­dio pro­gramme like mine and you’ll have a toned, leaner look­ing body.

6 Eat Fruit BE­FORE a Work­out

Be­fore you hit the gym, fuel your work­out with fruit. Fruc­tose, the nat­u­ral su­gar in fruit, is an im­me­di­ate source of en­ergy and be­comes read­ily avail­able in the blood­stream within 15 min­utes. Post-work­out, eat pro­teins and starchy car­bo­hy­drates to re­plen­ish glyco­gen stores. This combo is es­sen­tial for lean mus­cle re­cov­ery, growth and re­pair.

7 peachy BUMS aren’t Just From squats

try a mix of glu­teus based ex­er­cises (for 8-12 reps) to pro­mote lean mus­cle growth and get that shaped, toned and peachy bum. bar­bell squats, glu­teus kick­backs, ket­tle­bell swings and bar­bell hip thrusts are all bril­liant bum moves.

8 Eat­ing pasta is a-okay

There are so many ‘no carb’ di­ets around but carbs are ac­tu­ally es­sen­tial for sup­port­ing mus­cle re­cov­ery, growth and re­pair. Eat some af­ter your work­out com­bined with pro­tein, such as chicken.

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