Training Advice

Training and Nutrition for Beginners…

Firstly find yourself a qualified personal trainer and a nutritionist.

1. You need to re-educate your eating habits by eating little and often, to prevent blood sugar levels fluctuating, which will prevent sugar cravings.

2. A programme designed for your individual needs, taking into account age, weight, health and long term goals.

3. Drinking plenty of water, at least 2 litres per day to keep the body hydrated and to flush out toxins.

4. Set yourself realistic goals i.e. aim to get into a smaller clothes size, within 6-8 weeks, don’t weigh yourself all the time, as muscle weighs heavier than fat but the more lean tissue (muscle) you increase the more efficient your body will be at burning calories, leaving you feeling fitter, firmer and healthier.

5. Take your measurements every 4 weeks.

6. All of this should be enjoyable, rewarding and part of your everyday life.

Training Advice for Athletes…

Training sessions should be short, sharp and to the point. Long dragged out sessions without re-fueling lead to fatigue and muscle wastage. Eventually injuries start to happen through over training.

You are better to do three short sessions per day than one that last for three hours. Most importantly, the body needs carbohydrates to refuel, protein to repair muscles, water for hydration. Use isotonic drinks before, during and after exercise. Keep in mind that dehydration leads to fatigue.

The above amounts will depend on the individual athletes, weight, type of events and duration.

After a session is over we need carbohydrate and protein to repair and refuel. Again the amount depends on that individual and there energy expenditure.