BeginFit

Don’t make the mistake of doing too much

The more you add to your training sessions the more you dilute the stimulus

Instead of training everything all in one session, segment your training to these 3 sections that could be completed in 30 minutes or spread out across an hour

1. Warm-up: 10-15minutes
- increase your heart rate
- mobilise tight joints
- activate weak muscles

2. Strength/ technique: 10-20 minutes
- practice proper technique of the movement
- have 1-2 warm-up sets
- Hit your main working sets

3. Conditioning: 5-15 minutes
- Train with intensity
- hit a variety of time domains to train different energy systems
- this is the best bang for your buck for improving your metabolism and getting the most out of your training

Schedule your workouts like this for 4 weeks and watch your fitness improve

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Learn to hinge at the hips

If you cannot keep a flat back when hinging at the hips you are putting your lower back at risk when you pick things off the floor

Your ability to hinge forward while keeping a flat back may be limited by your hamstring flexibility but for many people it’s a coordination issue that needs to be practiced

Learn to brace your spine and hinge at the hips properly

It’s so common to see people with inactive glutes

Inactive glute may feel like your lower back or hamstrings are overworked from the glutes not doing their job

This is often caused by long hours of sitting in the chair with the glutes in a lengthen position

If you feel like your hamstrings or lower back is really tight after, running, squats or deadlifts it might be because your glutes are weak or inactive

This cured 2 years of back pain

I was strong everywhere else but my back was extremely weak causing me extreme discomfort

Once I discovered this exercise I performed it everyday

Soon my back was as strong as ever

Traditional training advice has help thousands of people get into great shape

However, it’s broken more champions than it’s made.

If you sit a desk for work, you likely are weak and tight. Putting more tension on an already tight body is not the most effective use of your time in the gym

For you to see long term results in strength, body composition and confidence in your body, you need to build the foundations from the ground up

Reach your physical potential

The fitter you are are the closer you are to your max potential where you are rewarded with a whole host of benefits

Start now by increasing your fitness to elevate your life in all areas

Delay the decline

It’s inevitable that’ll we’ll become old, weak, loose muscles and slow down drastically

However, the fitter you are, the more you delay the natural decline

If you focus on increasing your work capacity (fitness) you will gain muscle, improve body composition, have better energy, joints and overall health for longer

Don’t skip the foundations

Everyone wants to do the cool stuff, like building muscle and performing heavy lifts

But if you haven’t been to the gym in a while (or ever) this is likely to result in injury or set backs

First ensure you have good mobility, stability and technique before you jump head first into training

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