The last 12 months I’ve filled the column with everything I feel is related to health and fitness.Anything and everything from workout advice,healthy lifestyle tips,nutrition support right down to mindset and recovery protocols have all been covered.The goal of this column is to keep the content relative to a large audience and get out as much real and honest information that I feel is related towards living a fit and healthy lifestyle.The feedback has been great each article so last week I reached out to people for advice they wanted me to write about.The response back was positive and was nice to see people looking for some advice.I had people look for help with everything from workout advice,supplementation questions even down to training structure queries.
So what I decided to do in today’s article is jot down the most common issues I have come across the last 10 years working on the gym floor and will give you many ways on how you can improve these areas.This article is put together not to show you your weaknesses but for you to help you combat them and give you that little bit more knowledge and structure.
Your warm up needs some basic structure
A lot of the time I see people not do the right warm up.Over the years I’ve seen 3 types of warmer upper.The quick 5 minute X-trainer approach,the person who literally flogs it and goes straight into a workout and then the other approach of spending 20 minutes not really doing a while lot on your foam roller.To be honest they are all not the most ideal.The goal of the warm up is to set aside a structure of 10 minutes of increasing your body temp while loosening,stretching and activating your joints and muscles preparing you for your next portion of your workout.The video below includes a basic 10 minute template of what you should incorporate for a basic gym based workout.The structure here includes raising body temp,loosening joints while using some tools like foam rollers,resistance bands and lacrosse balls to work on tight spots in my body such as tight glutes.
Your basic mobility is weak
At least 90% of the people I work with initially need to work on their mobility.After a quick assessment the top 3 areas that always seem to need attention are having very tight hamstrings,weak and inactive glutes and tight hip flexors.This generally is down to long periods of sitting down in our day and not spending enough time on stretching and activating areas that need work on.These 3 areas are a big contributor to low back pain.I have always said that people should incorporate at least 5-10 mins of mobility drills in their warm up routine in order to combat and stay on top of this. The video below and article here has covered the basics you need to know
Your basic movements technique needs attention
I have covered the basic movements before.Basic movements like squatting,hinging,pulling and pressing are movements that give you the biggest bang for your buck and I generally always like to see exercises such as goblet squats,deadlifts,push ups,chin ups and carries somewhere into a training program.These exercises will help you build a solid foundation from which you can build once you get consistent and stronger at these movements.The problem a lot of the time is that people don’t spend enough time on the basics and others sometimes have poor technique or are unsure what their technique should look like.These drills are basic and uncomplicated, yet a lot of the time I see these movements performed incorrectly, largely due to two reasons:
1. You haven’t been taught correctly.
2. You didn’t dial the basics in for long enough and moved on to the more complex stuff straight away.
My advice here is go source a trainer that has who is particular about technique, has a good pedigree and has a proven track record of getting results.The squat is a very basic movement yet at times I see it done performed wrong.Go watch my video below and this might just help you out.
Your body is constantly quite tight and sore
Feeling tight,stiff and sore is part of training.At the same time you shouldn’t really rate how well your training session or program is on how sore you are the next day.In order to keep on top of your training plan I would always recommend people to bring in at least 15 mins of daily body maintenance into their plan.This is going to help you recover that little better,help you train without tightness that little bit more,decrease the chance of picking up an injury and overall just be a good benefit to your overall day.A basic 15 min flow of a couple of drills or even yoga will really help you out and you can find my 15 min flow here below.Doing some light active recovery like an easy walk or even having radox or epsom salts hot bath is something that can help out there too.
You think supplements will solve the problem
I have seen this creep into the fitness industry. Magic pills,juices,detoxes along with the long list of supplements are constantly being advertised as the best way to get in shape.A lot of people find themselves going down avenues like this with the hope it can help them drop a little more body fat,improve their performance in the gym and maybe help their chances losing some weight.In my opinion supplements have a place but they should be looked at once you have the basics dialed in when it comes to your nutrition.My advice has always been the same here and the results I have seen with clients who stick to this approach speak for themselves.Having a realistic 80/20 approach when it comes to nutrition is what works best.Start with real food and then start to look at your calorie and macronutritent breakdown.Once you get to grasp that then you can look at the odd supplements like a a basis whey/pea based protein/creatine/BCAA if you feel any of them are needed.Get the food right first, find a good coach, work with him/her for a while and then ask them for advice on supplements somewhere down the road.
I hope you’ve found this information useful and if you need any more advice you can pop me a direct message from the links below.
You can also get more advice on my social media pages, which are also linked below.
You can also see some of his previous articles here.