Members -- 14 days ago
Words: Violet
We were all inspired by watching Bill Twelvetrees and the boys in the Six Nations these last few months. Their strength, stamina and performance is an inspiration to all of us to get of our sofas and get to it. Use these eight tips to help you on your way to that muscular defined body.
Add a little competition, This is a sure fire way to get to your goals as quickly and with as much vigor as possible., Find a friend or fellow gym goer that matches your level and set targets against each other seeing who can reach them first. You can also train with someone stronger than you to inspire you to improve.
Eat More and Eat Right, This means sugar is bad but protein is good. You should be eating the ratio of 1 gram of protein to 1 pound of your weight if combined with training. Salt and fat can also be your friends. A small amount of sodium is needed if you want to build and perpetuate muscle mass so add a little salt to your gym bottle to give that boost without all the added sugars that come with energy drinks. Fat increases testosterone which, when blended with intense training, burns fat and builds muscle.
Keep a Food Journal, Keep track of the foods you are eating and the times you are eating them. By monitoring it you can see if you need to add more calories and where.
Allow yourself the Odd Drink, Even Lawes and the lads don’t cut out all the after-match drinking culture. Allow yourself the odd drink with friends when you go out but remember to always keep your goals in the forefront of your mind. Staying disciplined with transform you into a winner in the long run.
Set Aspirational yet Realistic Goals, Twelvetrees and his teammates have the game goal in their minds when they are in the gym. This is their motivation. Figure out what your motivations are whether it be a look, weight or time sensitive event. It also helps to set strength goals rather than muscle goals – these are more tangible and, therefore, more easily obtainable.
Exercise Right, This involves High Intensity Interval Training (e.g. sprint cycle for 15 seconds, easy cycle for 20 seconds) for increased fitness and compound exercises (squats, dead lifts, chin up, kettle bell swings and press, row) to recruit muscle mass for efficient training. Remember to squeeze your glutes with each rep you to. This will increase stability there in by increasing the amount of reps and weight you will be able to do. There is also the option to wear a weight belt which will provide support for your back when lifting and pressing.
Exercise in the Morning, Fasted Cardio – exercise in the morning for half an hour before you eat your breakfast with only a coffee in your system to accelerate fat loss, increase performance and decrease muscle pain.
Get Your Sleep, This is the one that everyone writes off as a given but never actually gets committed to. It is crucial to your recovery so try going to bed half an hour earlier than normal.
