Getting Into Shape – The Magic Formula with Roo Hamer
(Hard Work + Adequate Recovery) x 365 days a year = Results.
Roo Hamer shares his top tips…
Ok, so it’s not magic, but it is the truth. The majority of people neglect at least one of these factors when trying to change the way they look and feel. Let’s look in a bit more detail.
Hard Consistent Work – Most people don’t train hard enough. In fact, most people don’t train, they exercise. Which is ok, but it’s not the best way to really get results. Assuming good technique on all your exercises, here are five more ways to increase the effectiveness of your workout:
- Learn to use your bodyweight to it’s limits
The use of weights really isn’t wise until you can engage your entire body effectively. Focussing on control and body alignment is key. Activating specific muscle groups in different positions can be confusing and something that usually can be aided by a mirror, a picture or your local personal trainer can help you immensely.
- Increase the ‘Time under Tension’
Focus on – and slow down – the ‘Eccentric’ part of the lift, push or pull, keeping the specific muscle groups under tension. Try holding this part of the exercise for at least 5-10 seconds or with 5-10 breaths.
Most people hold their breath without realising when finding something challenging. Don’t give your body the chance to make something easier if your goal is to train to be better and stronger. Keeping your core working properly means being able to breathe during an exercise, movement or hold. Focus on each inhale and exhale, on the exhale aim to squeeze the core in even further and maintain that tension on the next inhale.
- Allow adequate and effective recovery time
When you’re feeling tired and have a lack of energy it is time for you to rest and recover. But be sure you consistently fuel with the things your body needs to train to your optimum and reduce the recovery period needed. However, stubbing your toe against something does not mean you can excuse yourself from exercise. A variety of training can mean your body can still recover whilst not sitting/lying around being lazy too often. Between sessions make sure you’re giving your body the rest it needs. Get plenty of sleep, fuel your body with high quality food and water to let your body recover, so when you train again you’re ready!
To progress well make sure you strike a balance between variety and consistency. Create a progressive, varied and fun programme based around a few basic (but that does not mean easy) exercises. Over time introduce variety from slight changes in exercises, reps, sets, time under tension and angles. Without consistency, variety won’t help you. Finding something you enjoy doing is key to finding the consistency, longevity of your training and the results you wish to achieve.