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
• Aim for 7-9 hours of quality sleep each night
• Adopt a positive attitude and never give up!

Use exercises that promote increased Neuro-Muscular Activation:

• Focus on basic, compound (multi-joint) movements
• Include ground based (standing up) exercises
• Include free weights and body-weight exercises
• Use exercises to strengthen your entire midsection and spinal muscles

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 tension / tightness is often due to compensation for weakness in other muscles
• Include unilateral (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 body weight 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 (ie: vegetables and fruits).