TIP 1 – Have a well-structured plan
Start by establishing your goal, once you know what you’re trying to achieve you can create a structured training plan. The Cut Gym are personal trainers based in Bank London who can give you advice and create plans to help you achieve your results.
If you don’t have a goal or plan, your workouts can end up meaningless with you hitting a plateau very quickly. Are you trying to lose fat? Gain muscles? The Cut Gym can help tailor your plans accordingly.
TIP 2 – Progressive Overload
Progressive overload is a slow increase of stress on the body whilst training. Effective ways of doing this is by increasing the resistance used, the number of sets and reps, less rest time and altering how fast or slow you do each exercise.
To put it simply it’s doing more than the previous workout. E.g., If you deadlifted 80kg comfortably the next time you do this exercise you’d increase it to 105kg or 110kg. If you complete all sets and reps, you could add more weight again in the next workout and so on.
However, it may get to a point where you can’t lift any heavier, in this case you could increase the number of reps you do or change the exercise to target the same muscle but in a more challenging way.
A great way to overload the body is by focusing on different aspects of development such as mechanical tension, metabolic stress, and muscular damage.
Mechanical tension is using heavy weights to build tension in the muscle fibres. This allows the central nervous system to adapt to heavier weights.
Metabolic stress is the use of metabolites in the muscle fibres and pump the muscle full of blood.
Muscular damage is good for causing damage to the muscle fibres, so they repair and come back stronger and bigger. However, be cautious to not seriously injure yourself.
TIP 3 – Take progress pictures
When losing fat and building muscle, the scales no longer become important as muscle weighs similarly to fat. Results happen gradually, by taking progress pictures you’ll be able to compare the pictures month on month to see visual improvements. This will keep you motivated and determined to continue.
TIP 4 – Do give yourself time
Transformations take time and you’ll have ups and downs. Take one day at a time and when things get tough keep pushing through, don’t feel afraid to ask for help.
When you feel unmotivated make sure to prioritise recovery, sleep, nutrition and hydration. Try changing your training plan and focus on form rather than how you can do.
TIP 5 – Don’t forget recovery
You need time to recover and let your muscles heal. Latic acid can settle in your muscles when doing moderate to high intensity exercises, you can assist the lymphatic system to remove it by gentle movement or massage.