My 12 week transformation: Nutrition is key

 

Recently I went through my first competition prep as a competitive sports model. I started dieting at 12 weeks and the results where astonishing. Just from making a few changes in the quantities in my diet as well as the quality of carbs and proteins I consumed.  This is a short overview of the 12 weeks and what I ate as well as things I learnt about how you can get crazy results without being too strict on yourself in terms of diet and training(no supplements was used in this 12 weeks). I lost a total of 6 kilograms over this time. Continue reading My 12 week transformation: Nutrition is key

Training: The mind muscle connection for optimal results

We all know that in order to make progress in the gym you have to work hard and strive to be better than before. But is the secret to progress measured in sweating more and and doing more sets/reps of a certain exercise. Yes it is to a certain extent but let’s talk about something a lot of people tend to forget when working out. The mind muscle connection..

A lot of people tend to go to the gym and tell themselves “ok I’ve got 45 minutes to crush myself” then they do a workout full throttle sweating and killing it, but how effective was that workout? Where you focusing on form and working the muscle or where you just going thru the motions? Sometimes especially when we do high intensity sessions we tend to forget about working the muscle and all our focus goes into just finishing the workout as fast as possible. This way of high intensity training can be effective but maybe if you just change things up a little bit you can make your workout so much more effective. Forget about just getting your weights from A to B and start focusing on actually contracting the muscle and feeling the muscle work. Especially with your isolation exercises. Still take your 45 min or how long you are planning to train and slow things down a bit. Increase your focus. Use your muscles when training and make sure it is not all momentum. Work on the muscle, not on the weights. In the end that is what we go to the gym for right? To work our muscles..

So for your next workout or even your next outdoor walk get your muscles going. When walking drive with your legs and make them work. In the gym, connect your mind to your muscles and go smash it!

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JW Le Roux

Jfitness, Health and Adventures