10 Tips for Strength and Fitness

04
Mar
2015

grace_and_strength_by_benheine-d49baxk

 

 

 

 

 

 

How awesome is a tip?

I mean really, a buddy recommends a great restaurant, or a cool beach to surf at. How cool is that friend? Well let me drop a few strength training tips that will keep you going. This coming from someone who notoriously ease drops on as many conversations from top trainers, athletes, bodybuilders and fitness experts. Knowledge is power and you need that power to perform at the gym!

1. KEEP YOUR MUSCLES NIMBLE

  • As you age your muscles become less pliable. General rule if you are under 40 years old hold that stretch for 30 seconds if you are over 40, hang onto it for at least 60.

2. BUILD YOUR CORE

  • There are tons of ways to build your core. Anchoring your feet is one sure way to injure your lower back. Try using a swiss ball or doing putting a towel under your lower back for support. The more your core is built up the better you will find your range of motion.

3. REPAIR MUSCLE FASTER

  • Most people cringe at me when I say this. Try a short and lighter version of the previous days workout on the next day. It will bring more blood and nutrients back into those muscles so they can repair faster.

4. BUILD STRONGER LEGS

  • I am not advocating skipping a gym day. In fact if you go more than 3 days without a workout you should reevaluate your life. However, if ever there was a day to NOT skip, it would be leg day. Do reverse lunges, Bulgarian squats, one legged deadlifts, anything to build up some strength in one of the largest muscle groups in your body. More muscle = better strength.

5. PUT AN END TO YOUR BACK PAIN

  • The yin and the yang, the core and the back. We need a balance between these two. For every core exercise we do, add a superman stretch or do a yoga move like cobra. That balance will help preserve your spine and keep it from injury.

6. FLEX FOR MUSCLE

  • You know that guy who does all of his workouts in front of the mirror….. yeah, i am that guy. The reason is I like to see that flex at the end of each repetition. Working your muscle through a full range of motion ensures that you are getting the most out of each rep.

7. DON’T BURN YOURSELF OUT

  • Going to the gym and stacking workouts on top of each other is not going to get you any closer to your fitness goals. In fact it will likely reduce the effectiveness by adding cortisol and free radicals into your system that will lower your hormones, increase weight gain and add years to your figure. Simmer down, one to two workouts a day is plenty.

8. THE RIGHT WAY TO YOUR WARM UP

  • Either we get all excited that its bicep day and run to the free weights or we hop on the treadmill to get the blood pumping. For me the most effective is target those muscle groups with a little light exercise that will also free up the range of motion. Is it chest day? Try a few push ups before you hop on the bench to press weight.

9. FREE WEIGHTS, BARBELLS, MACHINES

  • Let me repeat that, FREE WEIGHTS, BARBELLS, MACHINES in that order. Not that I don’t mind having all the access to the free weights when I show up to the gym. But if you are really wanting results, skipping right to the machines is going to hold you back big time.

10. DITCH THE WEIGHT BELT

  • Yeah, there is a reason I saved this one for last. Its the hardest for some to cope with. But over time, regular training with a weight belt actually weakens your abdominal and lower back muscles. Sure, if you want to go all Hugh Jackman and try a 400lbs deadlift, you better strap one of those on. But only on max lifts like squats, deadlifts and overhead presses. If I see you doing biceps or chest with a weight belt I am coming to your house and taking it away from you.

I hope you found this article on 10 tips for strength and fitness helpful

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