April 3, 2016
When it comes to getting in top shape, there’s never a shortage of advice on how to train and what to eat. The problem is that much of it is contradictory, and some of it just downright wrong. Here at Evolve Fitness, we know how important it is get accurate knowledge about training, nutrition, and recuperation. You might have seen our recent post about the importance of hiring a personal trainer in 2016, but for this article, we wanted to go in-depth with the personal trainers at our Cambridge location for their top tips on getting in (and staying in) shape.
Check out what they had to say . . .
Too many people go through the motions in the gym. Their body may be doing the movement but their mind is somewhere else entirely. These people are missing out on much of the benefit of taking the effort to come to the gym.
Developing the mind-muscle connection is they key to isolating the working muscle group, and that is the key to an effective workout set. To develop your mind-muscle connection, zoom in on the target muscle group. If you’re doing barbell curls, for example, squeeze your biceps and feel the contraction. Then clear your mind of everything but the contracting and extending of your upper arms. On every rep, perform a mental form check. Feel the blood rushing through as you develop a pump. Envision your arms growing as you grind out those last heavy reps.
Tyler of @racepak setting up to pull a smooth deadlift. Tyler is a competitive endurance athlete who knows getting strong will improve his performance and longevity. If I had to program one exercise for anyone, regardless of goals, it would be a deadlift variation. No other exercise requires as much full body strength, stability, and movement quality. The deadlift is a progressed version of the dowel hip hinge, shown in one of our earlier videos. Master the hip hinge and you will master your body! @racepak @justinsorbo @craig_halpin3 @ryanwysocki_57 @uppercut37 #deadlift #setup #tflers #functional #functionaltraining #powerlifting #crossfit #wod #eotd #bodybuilding #runner #running #healthy #evolve #fitness #fit #fitfam #strength #core #coretraining #exercise #backpain #back #rehab #prehab #physicaltherapy #glutes #ass
There are times when we all feel a little lethargic. We know we should be lacing up our workout shoes and heading out the door but we just don’t have the puff. At times when your get up and go has got up and left, it’s so easy to forget the whole thing and reach for the TV remote.
These are the times when you need to compromise with yourself. Tell yourself that you’re not up to doing your full workout, but you really should do something. So you’ll just head down and do 20 minutes on the Elliptical – you can even watch TV while you’re doing it.
Nine times out of ten, once you have managed to drag yourself through the gym door, the adrenaline and atmosphere will kick in and you’ll be end up doing your normal routine. The psychological ploy of telling yourself that you won’t do much is enough to get your over the hump – so use it. And if you need extra motivation, our personal trainers in Cambridge will be happy to help.
If you’ve been doing medium state cardio on the treadmill or cycle for a while, it might be time to change it up with a more intense form of calorie burning. High intensity interval training, or HIIT, involves doing a series of short duration sprints followed by even shorter recovery periods.
HIIT training has been shown to be more effective at fat burning than steady state cardio. Even though you are training for a shorter period of time, you will burn more calories while training. You’ll also turn on the after burn effect, which will allow you to continue burning calories well after you walk away from the gym.
You can perform HIIT training on any of the cardio gear that you’re already using, such as the exercycle, rowing machine or treadmill. It simply involves doing a slow two minute warmup before sprinting as hard as you can for 30 seconds. You then recover for 10 seconds before doing your next sprint. Repeat this for a total of 8 sprints for a short, sharp way to burn a whole lot of calories.
When you’re training with resistance, it’s important to get the order of your exercises right. If you don’t, you could end up robbing yourself of progress, or even setting yourself up for an injury. Training from the center of your body out is an effective plan to ensure that you get it right.
Training the core, the center of the body, is a great warm up for the heavier work to come. Make sure to work the abs, intercostals and lower back. From there you should move to your torso muscles; chest and back. Training them together is effective because they are antagonistic muscle groups – when one extends, the other contracts.
Make sure that you train your torso muscles before shoulder or arms. The shoulders and arms are assister muscle groups when doing exercises for the chest and back. If you train them first, they will be too exhausted to do their job when it comes to hitting the larger muscle group.
Train your thighs before your arms and shoulders also. Working the quads takes a lot of effort. If you do it last in the workout, you’ll be out of steam before you can do justice to your leg workout.
When you exercise in the gym, you are causing a lot of stress to your body. The glycogen is depleted from your cells and you will probably cause micro-tears in your muscle tissue. When you walk out of the gym, your body is getting close to what is called a catabolic, or muscle-depleting, state. It’s only when you refuel and rest your body that you grow back bigger and stronger than you started.
That’s why the 20 minutes after your workout is an essential time to get the right nutrients into your body. That time period is actually known as the anabolic window. Here’s what your body is craving during that time:
Hopefully you’ll find some of these tips from our qualified personal trainers at Evolve Fitness. If you have any questions about how our fitness centers can help you get in the best shape of your life, don’t hesitate to give us a call, and sign up for a free 7-day pass today!