Friday, 4 January 2013

5 practical tips for a better body in 2013

Put these 5 tips into practice to get your year 2013 off to a great start. Be consistent and you'll be well on your way to improved body composition!

  • Omega 3 liquid 
The benefits of omega 3s include improved brain function, joint and muscle recovery and more stabilised blood sugar levels. I used to pop 8 capsules throughout the day (yes I did rattle) but 2 X 5ml teaspoons of omega 3 liquid contains just as much EPA and DHA as 8 capsules. In my opinion, making it much easier to take. And don't be put off by rumours that they smell and taste dreadful. You can now buy flavoured variations. 

  • Dark quiet room for improved sleep
Sleeping isn't just about resting your body and letting it recuperate after a hard days work. During sleep many hormones are released that are fundamental for achieving your dream body. One of the most important, a powerful anabolic hormone from the pituitary gland - HGH or human growth hormone. Aim for 8-9 hours of sleep a night. I also find my body gets a better rest when I'm in bed by 10pm. 

  • Train with weights
Anyone can benefit from weight training. It will build muscle, burn fat, increase strength, prevent injury and so much more. If your one of these fitness types that loves the treadmill - train with weights more. If your a bodybuilder that loves pumping iron - train with weights more. Yes weight training really is that good!

  • Foam roll
Foam rolling can be a great recovery aid to your training. Benefits of regularly foam rolling your muscles include improved blood circulation, flexibility, removal of post exercise toxins and improved spinal alignment when used on your back. 

  • Supplement your diet with CLA 
In my opinion CLA is such an underrated supplement. CLA is an unsaturated fatty acid and usually marketed as a fat loss supplement. Studies suggest that it can help reduce fat storage and increase fat burning. Combined with resistance training it may also help increase muscle mass and strength. Norwegian researchers observed up to a 20% reduction in body fat after volunteers took 3g a day for 12 weeks.