STEP IT UP:
To improve your speed and strengthen your quads, jog over to some stairs. Sprint up and then walk down; do five to 10 rounds. — Rachel Cosgrove, co-owner, Results Fitness.
By MH Staff - Posted on 10th January 2014
We asked four fitness experts for their top tips to help you build more muscle and accelerate gains this year.
“Convincing clients to fuel their workouts properly is huge. You should eat either a balanced pre-workout meal [think: 150g flank steak, ¾ cup cooked rice and a handful of spinach sautéed in olive oil] or 10g of branched-chain amino acids and a carb-protein shake. It will improve the intensity and overall effectiveness of your training sessions.” – Roussell
“I exercise for at least 30 minutes every day and think everyone should. You will be more energised and less stressed. Do your central training as many times as you need per week to meet your goals. On the other days, mix up the variety and intensity to avoid injuries. I run, swim and cycle, and I do yoga, Pilates and plyometrics. ” – Metzl
“Watch kids on a playground. They run, jump, climb, swing, push and pull. Those are basic movement patterns, but they’re done explosively and unpredictably, which builds athleticism. That’s why it’s critical to play a sport once a week.” – Dr David Pearson, professor of exercise physiology, Ball State University
“Do this four-minute blaster at the end of your workouts to speed up fat loss, extend endurance, turbocharge fitness and have more fun! Do eight rounds of 20 seconds of a single exercise (burpees, jumping jacks, mountain climbers or squat thrusts) with 10 seconds of rest in between.” – Craig Ballantyne, creator of Turbulence Training.
STEP IT UP: