KEY POINTS


• 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.



*Please feel free to contact Josh Hewett with your questions and comments