If you’re looking to make some positive changes to your body this year, by following a number of these fundamental tips, you’ll be sure to be on the right track.
Training...
Make fitness a priority and commit yourself to it at least 3 to 4 days a week. This doesn’t mean that you need spend 3 hours in the gym! 45 minutes to an hour of hard exercise, whether weight-training or cardiovascular, is more than sufficient. Construct a routine that’s appropriate to your situation and follow the plan consistently. You can find a training-program here for beginner, intermediate or advanced levels.
Try to visualise your goals and work towards them each time you train. Set realistic short and long term goals with rewards as each goal is accomplished. Furthermore, never use phrases like "I can't", "It's too hard," "It's too heavy" or "I'll take it easy." Keep a strong-mind and remain focused.
'Spice up' your gym sessions - take new, fun and motivating classes every now and again, or try to work your muscles at different angles and different intensities every few sessions. If you're weight-training and trying to gain mass, you'll find that your body adapts to a set routine after a couple of weeks and ultimately will hinder progress. To avoid this plateau, it is important to 'shock' your muscles - the same applies if you're trying to burn fat.
Diet & Supplementation...
Practice good eating habits - Ensure that you follow a clean, nutritious diet - and eat more often! Yes that's right! By eating smaller meals more often you can effectively boost your body's metabolism and ignite the fat-burning process. Try eating 3 main meals a day with 2-3 snacks in between. Sci-MX's Protein Bars, and Meal Replacement Range are delicious and healthy meal-replacements. Try to keep consistent with your diet and eat clean all week long, then have a good cheat day once a week to reward yourself- it'll be something to look forward to!
Increase the levels of protein in your diet. Protein forms the building blocks necessary for muscle growth and recovery and male's should ideally be aiming for at least 1g per 1lb of bodyweight (females 0.8g). Furthermore, foods high in protein make you feel fuller for longer and can help with a calorie-controlled diet. Aim for meats such as chicken, turkey, low fat mince, or any type of fish. The Sci-MX Protein Powder range is also ideal for a quick, convenient muscle-building snack if you don't have time to make a meal!
Carbohydrates are NOT the enemy. We need carbohydrates for energy whether for short bursts or long-sustained energy sources. Without carbohydrates our bodies may find it hard to adjust to this energy deficit. Whilst you should consume complex carbohydrates most of the time (e.g. vegetables, whole grains, and beans), it is important to have simple carbohydrates after you train. Sci-MX's Lean Grow MRF is ideal to replenish your body directly after a workout and contains the perfect blend of protein and carbohydrates. Look out for Sci-MX's new Lean Grow Extreme with it's lower carbohydrate formula.
Drink Enough Water. Aside from aiding in digestion and absorption of food, water regulates body temperature and blood circulation, carries nutrients and oxygen to cells, and removes toxins and other wastes. Muscle is also composed of over 75% water so it's vital to keep hydrated - make sure you drink before, during, and after your workout. Among its other benefits, water can play a major part in weight loss. Since water contains no calories, it can serve as an appetite suppressant, and helps the body metabolize stored fat.
Consider using sports nutrition supplements to help enhance your training. Whether you're trying to pack on size, increase strength, or lose body-fat, one thing is clear - supplements do work. The Sci-MX range can cater for all people and all goals. You can find detailed descriptions about many products such as Whey Protein, Creatine, and Glutamine by viewing any product on our site.
Above all, enjoy your training. Don't treat working out or dieting as a burden but just remember: all this hard work will pay off! Good Luck
