1) Move Well.
When it comes to building a strong, functional, & athletic body, ego needs to be put to one side.
Forget about how much weight you can lift.
Sure, strength matters, but first & foremost it’s about being able to move efficiently - with both strength AND freedom.
So, get back to basics. Work on developing your form with significantly lighter weight, whilst training through full ranges of motion where safe to do so.
2) Fuel Properly.
Essentially you want to be building muscle, whilst reducing body fat.
There’s 101 different nutritional guidelines out there that you can follow when it comes to this, so I won’t give you yet another template.
But, what I suggest is simply focusing on the quality of the food you eat. Try to get the highest quality food your budget permits - grass-fed meats & diary, organic fruit & veg, free-range eggs etc. Additionally, do your best to control sugar intake & highly processed foods, whilst taking on board a solid amount of protein.
3) Respect Sleep & Stress.
Firstly, when your sleep-deprived & highly stressed, finding the motivation to train & the discipline to eat healthily will be a major struggle. What’s more, it will affect your ability to perform effectively in the gym.
Secondly, when under slept &/or highly stressed the body simply isn’t interested in building muscle. A hormone named cortisol is produced in increased amounts, and it literally inhibits protein synthesis - the building of muscle tissue.
So, getting sufficient sleep & managing stress levels are an absolute must.
4) Stay Consistent.
With anything in life, progress takes patience & consistency.
Personally, I find consistency easiest when I make a commitment to take things one day at a time, put end goals to one side, & simply focus on embracing the process.
Christian Lawal Personal Training.
Personal training in Tunbridge Wells, Tonbridge & Sevenoaks.