TRAIN LIKE AN ATLETHE
and look like you want

by James Davies August 2016 CHECK OUT IBIZA Read in PDF format N11/2016
TRAIN LIKE AN ATLETHE With the Rio olympics upon us what better time to look at fitness and training

For the men there’s often a desire to look more muscly, and this can vary from totally stacked like Arnie in the ‘80s through to the other end - the ultra-lean look as sported by Brad Pitt in ‘Fight Club’. For women, it’s usually less about the muscles and more about tightening up specific areas for a lean and toned look or a desire to be super skinny and rock the fashion model style ‘waif’ look. To the untrained, achieving either of these aims for men or women might seem similar but the training and nutrition needed are actually worlds apart. That’s why it’s essential to have clear body goals when you start out, especially if body transformation, rather than pure fitness is your goal. If you’re aiming to add more muscle and drop body fat, then adding athletic movements into your routine is really going to help - whether you’re a lady or a lad. An often overlooked bonus of building a more dynamic approach to your training can be summed up in the saying, “If you want to move like an athlete, train like an athlete.” Adding dynamic training methods to your routine and targeting often neglected body areas has other benefits - it will also improve your posture, strength and ability to move quickly. Nutrition is key. Aim for a slight calorie surplus for your build to aid muscular growth, focus on lean sources of protein such as grilled meat, fish or poultry with lots of leafy greens and keep the complex carbs low. This means you can still eat a varied and tasty diet, and eat plenty of it as you’ll be burning a lot of calories with the following training. Athletes need full-body movements in the way they train that mimic the full-body movements they use in their chosen sports. But most of us aren’t aiming for athlete status so take elements of their programmes and incorporate them into yours to get the best results. Then train like you were anyway. You’re looking at multi-joint power movements such as the squat, bench press, barbell row and deadlifts - big moves from strength training and body building that utilise multiple muscles groups. To train for muscle size you’ll want to target rep ranges of 8 to 10 with three to five sets of each exercise, three to five times a week. This gives you your basic muscle building for guys and girls (and ladies, you won’t pile on masses of muscle - you’ll simply end up looking leaner, shapelier and stronger). To get the athletic difference it’s time to add in some explosive, cardio training three to five times a week as well. Ensure you add plenty of focus on the core - and that’s not just the abs - it’s the whole midsection. Athletic power moves comes from the strength of the core. If you incorporate this during your functional sessions where you’re striving to improve performance, believe me, the aesthetics will take care of themselves.

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