Let’s Get Physical

If you like working out down the gym, the chances are you’re doing it for one of two reasons. Either to get a little fitter so that you’re healthier, or because you want to look good for the opposite sex. In truth, our reasons for working out tend to change as we get older, when we’re younger it’s all about looking good for other people, and when we get older it’s about staying healthy.

As a result, the workouts tend to change as well. People in their twenties, men in particular, will hit very high weights workouts in an effort to build muscle, whereas when they’re older they’re more likely to do more cardiovascular exercise to remain trim and in shape.

What type of workout do you prefer, and is governed by your age and your motivation?

There’s no better inspiration than the Austrian oak that is Arnold Schwarzenegger when you’re trying to build muscle. He’s an actor, a politician, a comedian (albeit unintentionally) and of course, an example to all men wanting to build muscle.

A former Mr Universe (on multiple occasions), Arnold is a shining beacon to us all with his attitude towards exercise and perfection. He even worked out twice per day when he was on the set of Conan the Barbarian.

If you can get hold of a copy of his very hard to find film, Pumping Iron, you’ll be able to see the true Arnold and learn from his advice with regards to exercise, and building muscle.

Training is important to build muscle, naturally, but equally important is fuelling your body before you train. Doing anything physical on an empty stomach means you won’t be at your peak performance level, and physical exercise is no exception.

What you eat, and more importantly, when you eat, is vital. There’s no point eating right before you train, because your food won’t have digested and you’ll feel sluggish during your training session. By the same token, eating five hours before you train will leave you feeling hungry and drained during your training session. Try to eat 1-2 hours before you attend the gym, and eat a small meal that is high in protein, such as tuna.

One of the most important things you need to consider when you’re doing something physical, such as running, working out or attending an aerobics class, is to make sure that you’re wearing the correct attire. Your clothes should be loose enough to give you the freedom of movement you require, yet strong enough to give you any support needed for your back and thighs.

For example, you should attend the gym dressed in jeans and a T-shirt, or you flashy sequin trousers. Instead you should wear something like a pair of tracksuit bottoms, or shorts. It’s also important that you don’t wear something that is too baggy, as you could end up with your shirt getting caught in the weights, and that’s very dangerous.

Footwear is equally important when exercising. You can’t go running in shoes or sandals. You need to wear correctly fitting trainers that are comfortable for your feet. This is just as important when it the gym, as when there are weights being lifted you need to make sure that your feet are protected. Wearing open toed shoes, or even worse, going barefoot, would be far too risky for your safety.

Always make sure you have the right clothing, you’ll enjoy your workout more and it’s safer.

If you’re looking to lose some weight after the over indulgence of Christmas (and let’s face it, most of us are) you’ve probably considered joining a gym. However, the prices of many gyms are expensive to say the least. You have to weigh up whether it’s worth paying a subscription fee to a gym, so that you pay every month to use it, or just pay when you drop in.

The problem you’ll have is that when you pay a subscription you’ll be forced to attend the gym at least twice a week to make it worthwhile, otherwise you’ll be paying for a gym you’re not using.

This of course could work in your favour in the sense that you’ll be motivated to use the gym because you’ve paid for it, you’ll have to decide whether you need that extra motivation.

One of the hardest things to do in relation to going to the gym and working out is finding the motivation to do it. If you get home from work after 6:00pm, tired from a long day, and look forward to some relaxation the last thing you want to do is leave the house and head down to the gym.

One way to help your motivation is to train with a friend, a friend who has a similar goal to you, whether that be weight loss or muscle gain. This way, if you’re feeling a lack of motivation you’ll be spurred on by your friend to get off the sofa, put the glass of wine down and head for the gym.

It’ll work both ways too, so you can help each other stay motivated.

If you find you’ve been working out for some months, using the same workout regime, and you’re just not seeing the results you wanted, it could be that your muscles have become used to your routine.

Many people don’t realise that to build that extra bit of muscle, you don’t necessarily have to up your weights or increase your number of reps, instead you can just mix up your routine and do your workout in a different order.

For example, if you always start with your chest, then work your back, move on to your shoulders and then do your biceps every time you hit the gym, your body will become accustomed to the routine, and will know what to expect. If you swap your routine every few weeks, maybe change to work your shoulders first, then you back, chest and biceps, you’ll find your body gets shocked and reacts differently to the exercise.
You’ll build muscle faster and really see the benefits.

So if you’re having trouble in the gym, don’t do anything drastic like doubling your workout or opting for protein supplements, just vary your workout. You’ll be surprised the affect it will have.

Powerlifting has seen a renaissance in recent years with Great Britain trying to break the dominance held by eastern European countries. British Powerlifting has its stars like Ian Hawkins, Jim Blanchflower plus Debbie Hawker and Jean Maton all lifting trophies in 2008.

According to experts the best way to train for a powerlifting competition is on a cyclic training schedule. What this type of schedule does is combine exercises and workout sessions that meet the basic needs of strength both the limit to which you can lift and the speed at which you can lift it.

Experts recommend an 80 day cycle which follows a regime allowing five days recovery between squat style workouts and bench workouts, and a combination of either four or six days between deadlift workouts; four following light squats, or six, following heavy squats.

When trying to train to the optimum it’s best scheduling two short workouts per training day instead of one long training session. Any work that requires somebody assisting or ‘spotting’ should only really come into effect on the fourth week of training and after that recovery becomes critical.

Sports supplements will help your muscles recover and the final weeks of the powerlifting regime should be given over to low key sessions and recovery time.

Many serious athletes, bodybuilders and weight trainers are discovering the benefits of yoga. It’s a very different challenge to the pounding of streets mile after mile or the lifting of heavy weights to pump up the body but it is beneficial to all kinds of workouts.
Anyone that has tried a good yoga programme will soon dispel the myth that yoga is easy and slightly sissy. The movements can very challenging both physically and mentally. A fair number of athletes are realising that yoga can be incorporated into their normal routines and provides an excellent cross training activity that can be very stimulating.
Athletes are often surprised at how physically demanding various yogic positions can be and soon find themselves reaching for a refreshing sports supplement drink to keep themselves hydrated during a session.
What makes yoga appealing on another level is that it has many different varieties and a perfect match or mix and match can be found to suit each individuals needs. Yoga can increase your strength levels for example. Yoga is probably best known for increasing flexibility and it was interesting to hear Aston Villa goalkeeper Brad Friedel putting some of his fitness and flexibility down to regular yoga sessions.

What have energy drinks ever done for us? Well, firstly they are a good source of carbohydrates, it’s their main ingredient. When working out an individual loses (amongst other things) fluid, carbohydrate and electrolytes and sports supplements energy drinks can help replace those lost elements. Energy drinks can also be ingested after a workout to aid muscle tone and repair together with the overall recovery process.
Another benefit of an energy drink is that it helps you avoid the dreaded dehydration. Some energy drinks also have added nutrients to help relieve muscle soreness and increase the chances of recovery. Drinks will help you to maintain your best performance for longer by reducing fatigue, helping you retain focus and subsequently help your motivation during every training session.
You should use an energy drink if you find yourself getting dehydrated, thirsty or running out of energy during a session. You want to be at your best when performing in a competition, running, cycling or at the gymnasium. An energy drink might just give you that extra lift you need to complete a run or training session.
Magazines like Maximuscle will guide you through what supplements will help you and in which areas. Have a read and decide what sports supplements would suit the kind of training you do.