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
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.