Have you ever wondered if you are doing a plank correctly?
Planks one of those moves that you can do that will strengthen your entire core from top to bottom and all the way round the middle.
Planks either be done on your forearms or your hand wounds, the forearms are slightly easier and may be better for beginners.
Unless you have someone watching you I would recommend that you do these in front of the mirror so you are in the correct position.
Here are some tips on how to forge those abs of steel.
Bottoms up, squats – love them or hate them!
There are few exercises that work the body better than squats. This high compound movement hits your quads, glutes, hamstrings, calves, core and back all in one hit.
5 Steps to a better workout
So you know you have to train hard if you want to reach that PR in your 10k or excel in your weight training, if you want to work smarter, not harder, then these simple tricks/tips may help you to perform at your best and no extra sweat required:
Healthy Eating habits – Conclusion
My previous blog posts have all been about how you can make those nutritional changes to help you lead a healthy lifestyle. Here is the conclusion to all those posts, follow this advice and you will be well on your way to being, fitter, healthier and happier!
Tips for healthy eating habits
Avoid eating processed convenience foods as much as you can due to their high sugar, fat and salt content. These are very addictive, this means takeaways as well!
Eat smaller portions (as much protein as possible) regularly, don’t limit yourself to 3 meals a day. Try to eat at least 5 small meals, this will keep your blood sugar levels constant so you won’t have those peaks and troughs.
So diet, what is it?
Well it’s not some 6 week cabbage or Atkins diet as so many of you are thinking. It’s one of those words that the supermarkets and advertising companies has got hold of and redefined the definition of, making themselves a load of money in the process.
How to cut down on fats – quickly!
Below are some helpful tips on how to reduce the amount of fat in your diet quickly.
Calculating your carb needs
Make sure you fuel your workouts/runs effectively
Aim for 50/55% of dietary energy intake or use the formula below.
Remember that fruit and vegetables form easily digestible carbs in addition to grains, beans and pulses.
Avoid these weight loss mistakes
So, out there are thousands of weight-loss programmes; it seems like 90% of the people l train are or have been on some sort of diet. Unfortunately getting into shape isn’t always that easy. So for those who aren’t seeing the results you want yet and are experiencing the frustration of it all, please don’t give up!
How to build lean muscle and lose weight
I typically recommend that someone choose their ideal weight (taking into account muscle) and multiply that number by 10. This gives you a base number of calories in which you need to just survive.
Example: 5’10 say feels good at 145lbs
Starting calories would be 1,450 (145×10)