Getting in shape is a task that calls for drive, determination, and consistent effort, but sometimes you fail to see results even after doing everything right. In such cases, the best thing you can do is to find an educated personal trainer with proven experience. Here are some tips and strategies from qualified trainers that are designed specifically to increase strength, get a chiseled body, lose fat, boost stamina, and maintain healthy eating habits.
1. Eat healthy
Irrespective of what your end goal is – losing weight, or getting buff – every trainer will tell you that the first thing to do is make sure you eat healthy food that fuels you through the process. Try to maintain a healthy diet of fruits, vegetables, complex carbohydrates, proteins, and healthy fats.
2. Prepare ahead
Micha LaCerte, personal trainer and fitness competition world champion, says that preparing meals earlier on will help keep sight of your nutrition goals. Advance meal prep will help you skip bigger and unhealthy meals and foods.
3. More clean food
According to veteran personal trainer, Mike Duffy, it is important to not starve yourself. You must maintain a diet of five meals a day in three-hour intervals (two smaller meals between the three basic ones), which will keep your metabolism up. It is also advised that you eat less as the day goes on due to the decrease in activity levels.
4. Control portion sizes
Since the number of meals have gone up from three to five, it is necessary to regulate the amount of food you take in each meal. Celebrity and professional athletes trainer Jay Cardiello suggests that using smaller bowls, cups, and plates will help reduce portion sizes because studies show that people who use larger plates are more likely to consume 20-40% more food.
5. Muscle building basics
Any good trainer will tell you that there are certain techniques to help build muscle, the first being the increase of caloric and protein intake so that there is something for your body to work on. Another step is to focus on your form in the gym and do compound movements as well as weight training, but also rest enough so that you do not wear yourself out.
6. Work your full range of motion
Do not restrict your body or close it in when you are working out; there are no shortcuts to getting fit. Increasing your flexibility will help you achieve the largest range of motion during reps, which in turn will make sure your muscles really work and helps break down more tissue by the end of your workout session