• Instruction of correct exercise technique
• Consistent planned progression:
(manipulate reps, sets, load, rest, frequency, tempo, TUT, exercise selection, etc)
• Keep the program as simple as possible with respect to specific goals
• Program should focus on resistance training (and nutrition), with HIIT as "cardio" if appropriate
• Vary training 'Intensity' and 'Volume' (dependant on goals)
• Effectively manage your stress level
• Have a healthy balanced diet <=Click to learn more about my approach to nutrition!
• Get at 7-9 hours of quality sleep each night
• Adopt a positive attitude and never give up!
• Use exercises that promote increased Neuro-Muscular Activation (NMA):
- Focus on basic, compound (multi-joint) movements
- Include ground based (standing up) exercises
- Choose free weights over machines, but include both when appropriate
• Train your CORE:
- Use exercises to strengthen your entire midsection and spinal muscles
- Include standing exercises
- Minimize use of belts, wraps or straps (except when indicated for injuries, max lifts or competition)
• Correct Muscular Imbalances:
- Engage weaker muscles using isometrics
- Train weak links in isolation, then incorporate into a compound movement pattern
- Use Active Range Of Motion (AROM) stretching: safe, effective method of stretching without external assistance (less risk of injury)
- Muscle tightness is often due to compensation for joint instability or weakness in another muscle.
- Include unitlateral (single leg / arm) movements when appropriate
- Balance the strength of agonist / antagonist (opposing) muscle groups
• Follow a healthy, intelligent nutrition plan:
- Track your caloric intake and macronutrients using a nutrition journal ie: www.myfitnesspal.com
- Maintain a slight caloric deficit to lose body fat, or a modest surplus to gain muscle.
- Consume about 1 gram of protein for each pound of lean bodyweight per day.
- Stay well hydrated... Aim to drink about 1 liter of water for every 50 pounds of body weight.
- Choose real food over supplements; however, often some food supplements may be recommended for specific goals.
- Include plenty of fiber and nutrient dense foods in your diet.