FULL BODY WORKOUTS

Full body workouts are key, the more muscles worked means more calories are burned at rest.

Include weights as a part of your training to help build up that muscle too.

WORKOUT 3X PER WEEK

Rule number 1 on our program is to come and see us 3x per week minimum.

1-2 sessions is not quite enough as a structured workout routine.

EAT FOR MUSCLE

If you're eating a healthy balance of different fruits, veggies, proteins, and whole grains, not too much sugar or processed stuff, you're in a good place.

If you want to avoid losing muscle as you age, it's worth making one vital tweak.

Increase your protein, aim for around 1 gram of protein per lbs of bodyweight and you will be having the correct amount of protein for your bodyweight.

Protein shakes are great for topping up your protein requirements when on the go. 1-2 shakes a day is ideal.

RECOVERY IS KEY

A lot of blokes that I work with come to me with a dicky shoulder or knee from the past.

Regular stretching, using foam rollers and going for a monthly sports massage is key to keep your muscle lose and free from injuries.

Getting your nutrition right is key for recovery too. If your trying to lose weight and go too extreme on super low calories your setting yourself up for injury, as your muscles will be in a constant state of under recovery from exercise.

Get the balance right with your calories so that your feeling full and recovered to avoid injuries.

NEAT (Daily Steps)

I talk about getting you’re steps in all of the time, even if you do workout 3x per week that’s still a tiny portion of your week.

Hitting 70k steps per week is great for speeding up fat loss.

I hope you found value in this short blog.

Coach Si