Getting Into Shape: The Magic Formula
(Hard Work + Adequate Recovery) x 365 days a year = Results.
Danny Burke shares his top tips…
Ok, so it’s not magic, but it is the truth. The majority of people neglect at least one of these factors when trying to change the way they look and feel.
Let’s look in a bit more detail.
Hard Work – Most people don’t train hard enough. In fact, most people don’t train, they exercise. Which is ok, but it’s not the best way to really get results. Assuming good technique on all your exercises, here are five more ways to increase the effectiveness of your workout:
1. Pick up a heavier weight
Squatting with a heavier weight is harder than with a light weight. It will raise your heart rate and stress your body more, encouraging it to adapt. As you get stronger you can handle more weight. If you can handle more weight…….. DO IT! While it’s important to train safely, that doesn’t mean we shouldn’t challenge ourselves too.
2. Increase the ‘Time under Tension’
Focus on – and slow down – the ‘Eccentric’ part of the lift (the down phase of a squat). Try holding this part of the exercise for at least 3-5 seconds, before performing the other half with intent!
3.Reduce rest periods
Take regular breaks (and keep water to hand!) but keep them short. Pair exercises on opposite muscle groups, e.g pushing and pulling. You can fit more into each session by alternating the parts of body you’re challenging, making it a time efficient workout.
4. Allow adequate recovery time
We see it all the time; people looking for fast results so train hard every day and eat like a mouse in-between. More extreme doesn’t mean more progress! If you train with high enough intensity, with training that is specific to your goals you don’t need to do more than four one hour sessions a week.
Between sessions make sure you’re giving your body the rest it needs. Get plenty of sleep, eat high quality food and let your body recover, so when it’s time to train again you’re ready!
To progress well make sure you strike a balance between variety and consistency. Create a progressive programme based around a few basic (not easy) exercises. Then over time introduce variety from slight changes to reps, sets, time under tension and angles.
Without consistency, variety won’t help you.
The same applies with nutrition. Huge highs and lows in calorie consumption don’t help your body adapt. Eat at similar times each day and eat similar amounts; don’t starve yourself one day and binge the next.
For personalised advice and bespoke workout plans our gym team offer one-to-one personal training sessions at the Grace Belgravia gym. Whether you’re looking to strength, build muscle, lengthen and tone or shift stubborn weight, they can help. Click here to meet the team and start your journey.