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The basics to building a stronger body.

Building your body The wright way

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**If you have never trained before with weights, then before you start strength training get in the gym and train, learn to lift those weights , learn about form, technique, correct posture, the basics. Once you have learnt this then you can progress to getting stronger.**

If you are new to lifting or have been lifting a while and hit a brick wall in your training, which I can assure you, even those who have been lifting for many years get stagnant or stuck in their ways and forget or unwilling to remember the basics, then here are the main principles to getting those strength gains.

This is knowledge I have gained throughout my own experiences of weight lifting...so here we go..

LIFT

Yes.. I said it is the most simplest thing, but are you truly lifting? Lifting the right weight, the right way, with the right technique? Firstly, to lift to gain strength you must get to know your 1RM ( the most weight you can lift in one repetition ) to get to this point you must first warm up adequately.

So to get stronger we need to lift, and lift damn heavy, but first warm up, your warm up should be so that it will prepare the body for the physical activity that the body is about to take part in without leaving you fatigued, concentrating on movements that will stimulate and activate the muscle(s) that you are working and the ones that are assisting with the movements.

Once you have determined your 1 RM you can then start to train with big heavy weights determined by your ability.

You will want to keep your rest period between each set around 1-3 minutes dependant on fatigue. To lift at your best your body needs to regenerate as much ATP (the fuel source for muscle growth/strength/ power) as possible, take your time to fully recover even though I have said 1-3 min if you are still fatigued rest a min or so longer.

Visualise each rep before you start your set , imagine how it will feel, the way in which you will lift the weight, the way in which you will breathe and how you are going to smash and achieve each rep.

Reps / Sets

Your repetition range should be (basic example)

Rep range: 5 sets / 5 reps each set around 75 - 85% of your 1 RM depending on experience and ability. After a period of time determined by your body's reaction to training you will try to increase the weight you are using. Try each week to increase weight on the bar even if its as little as half a kg.

Compound Exercises 

What ever program you take up, it should consist of big exercises such as – Barbell Squats, Dead lifts, Barbell Chest press. 

If you can train with some one stronger than you, someone who inspires, pushes you, this will always help to push you that bit harder.

EAT

To gain strength we must eat lots of the right food sources! This is for many reasons, most importantly, so you have enough energy for your body to carry out the task's which we ask of it in the gym. To lift and to lift at the best of our ability and to allow are bodies to grow in line with the increase of the weights we lift, you must find the correct nutritional intake for you as individual, the correct calorie intake and macronutrients needed, eat food sources such as lean protein, chicken, lean cuts of beef , fish, complex carbohydrates whole grains, starchy vegetables, good fats, such as fish, peanuts, avocado.

When training for strength your food intake is an important factor and your post-workout meal is the most important meal of the day if you’re serious about strength training, so don’t skimp on it.

Eat a good size portion of protein & carbs after your training. 

To eat lots of meals of the right food sources you will have to master the art of meal-prepping. If you struggle to eat as much as you need, then liquid calories are an alternative and a quick way to get your quota in. Make smoothies and protein shakes your new best friend.  Oh and drink water lots of water!

Two litres per day is the rule of thumb without exercise. In practice, the need varies from person to person and the best thing to do is to measure yourself. By measuring your weight before and after training and correcting for any fluids taken in, you will get an individual rate of fluid lost for those conditions. Additionally to this a good starting point is to always carry a full water bottle with you to drink and top up throughout the day.

To find out more about basic fat loss, Wright Fitness bootcamp classes or to book your FREE 1 ½  hour personal training session and consultation contact me here, or call me on 01271 000000 or 07584 000000.

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TOTAL BODY FITNESS THE WRIGHT WAY

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Fitness classes, Personal Training,  circuit traing, bootcamp, Barnstaple, Bideford, North Devon
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Fitness classes,  Barnstaple, Bideford, North Devon
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