Don't forget to stretch!

Whilst most of us do a great job with our building or strengthening the muscles strengthening, many of us neglect stretching!

It is very easy to forget to stretch; a lot of gym users consider it a waste of time as they are not educated on the benefits and additionally, the effects of not stretching!

Over the years, a lot of us have learnt the importance of warming up and now incorporate it into our daily workout (some of us still don't *side-eyes*) We have been told to warm up and cool down but many of us don't know why we need to so we just skip it.

Yes, building those muscles will get you looking fitter, stronger, possibly leaner, but what do you now do when it comes to performing daily activities, i.e touching your toes!

Many people struggle to get their hands to touch their back, toes or even properly clean themselves as they have reduced flexibility which could have been avoided by regular stretching.


When exercising or doing daily activities, The muscles are contracted (shortened). when there is no stretching, the muscles starts to feel tighter as they are being shortened and not stretched, this eventually starts to reduce the range of movement and reduce flexibility of those muscles. The body compensates for this reduced flexibility by bringing in the back bones most usually and causing back problems especially in the lower back.

Solution

It's simple! Start Today! Dedicate a 10-15 minutes slot in your workout plan to stretching and cooling down. It is always included in my clients workout program. Here are a few benefits of why you should start stretching!

• Stretching will increase your flexibility, this will creates a better quality of life as it allows a smoother range of movement from the joint.
• It decreases the risks of spinal injuries and other bone related injuries.
• It helps to relax the muscles and can be very therapeutic.
• It helps to improve our posture as you improve your muscular balance
• It encourages a better flow of oxygenated blood and nutrients to the soft tissues.
• Helps to strengthen your control of your muscles so you have a more effective training session!

Weight training

5 TIPS TO HELP WITH WEIGHT TRAINING

Along with cardio, adding weights is beneficial to get in a great shape.

Eat well – Meals rich in protein is essential as they are the building blocks of the muscles, growth and repair is needed more with weight training, Ensure you take supplements that promotes healthier bones and joints.

Correct technique – Worst way to start off your weight training is with the wrong technique, get yourself a qualified personal trainer or instructor to guide you and teach you the correct techniques. Bad technique lead to injuries that can cost a lot more than a personal trainer would, ensure you start with lower weights until technique is improved and you can begin to advance the resistance.

Stretch, Warm-up and Cool down!: These three points are very essential! They all help to avoid injury as weight training can cause strain to the muscles, ensure you warm up first before stretching.

Rest your muscle: Always ensure you rest in-between the days of weight training for maximum gain or most efficient result, or focus on different muscle groups on the different days of the week.

Measure your progress – This applies to all forms of training, I always ensure to keep a log of my clients performances to ensure progress is being made and can be recorded, this works as a great feedback. It motivates you and shows whether you need to continue as you are, step up your game, or take it a bit slower.

Hydration; Best times to drink water!

I'm sure we know how important water is to the body and we all know we are meant to drink lots of it, but not everybody knows why!

• Did you know that your body can survive weeks without food! But just days without water!
• Water is a major composition in the human body, 75% of the brain mass and muscles is water, 83% of the blood and 22% of the bones are made up of water!
• Water helps to carry nutrients and oxygen to the body cells and the removal of waste and toxins from the body, so it is a major factor in transport around the body.
• Water also forms a major part of the synovial fluid that helps to cushion your joints and resists impact!
• It also plays its role in homeostasis; maintaining and regulating the body's temperature.

Best times to drink water

As we know, water is a key essential part of our diet and nutrition.

You should be aiming for at least 8 glasses a day; around 2 litres or more to assist the body with its functioning.

Drinking at least 8 glasses of water daily can protect you from a heart attack, lessen your chances of headaches, give you more energy and best of all a healthier looking skin!

Here are some times where drinking water would be ideal;

1. Right after you wake up - 2 Glasses

This helps to get your body ready and stimulated. It alerts the body of the beginning of the day and gets you prepared for the day and refresh your body from the debris from the night before.

2. Before a meal. - 1 Glass

3. During a meal - 1 Glass

4. With a snack - 1 Glass

This can help with the process of digestion and deter overeating as water will take up its own space.

5. Before bed - 1 Glass

Water helps to transport blood to the heart and brain. drinking water before sleep will help with the consistency whilst asleep and will prevent you from heart attacks or strokes.

6. Before a workout session - 1 Glass

This will help prepare you body and your heart for the workout as water will help to transfer oxygen to cells for energy and help with transportation of blood to deliver oxygen to the heart and brain.

 After a workout session - 1 Glass

Water after a workout session is essential to regain the water loss from the workout. it should be taken slowly to avoid cramps.

When tired - 1-2 Glasses

Tiredness could come from dehydration, which is the lack of water being received by the organs in the body, especially the brain. refreshing yourself with water regularly can reduce tiredness..

It is recommended that you drink water at these times to have a better function of your vital organs.

Carrying around a water bottle is a good way to keep you hydrated.


For more information, I welcome comments and feedbacks.

To contact me

Number: +447930576494
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Email: TolaAdeking@hotmail.com

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As many of you know, I started this blog to offer help and advice for people trying to break into a fit lifestyle or people in it that just need motivation, or new knowledge to empower their training programme or plan!
I believe opening a platform for you guys to ASK ME ANYTHING (Fitness related) you would like to know on from training to basics on food plans*.

You can leave your questions in the comment box below or contact me personally on the details below.

I will try my best to release articles on each questions asked and get back to each person to ensure their question is answered.
I would advice you have a look at my previous articles or search for your questions through the search box, if your question isn't answered already, Ask Away!

Thanks guys!



*I am a personal trainer, however, i am not qualified to create nutrition plans for you, i can however advice you on your nutritional needs and alternatives to my level of expertise


To contact me
Number: +447930576494
Facebook : IAmTolaAdeking
Instagram: TolaAdeking
Twitter: TolaAdeking
BBM: 22709D68 
Email: TolaAdeking@hotmail.com

Short quick lunge workout. Tone bum and thigh

20 lunge steps. 1.30 secs rest  between each set.

Start with no weight or 6-8kg if you're a bigger. Gradually increase the weight.

Plank ab workout

Planking and benefits.

A good workout that works most of your body at once is the Plank!

Just the basic plank alone works your upper and lower abs, obliques and even your lower back!
Planking is very good as it helps to build a good posture and according to Web-MD, it helps to prevent back injuries.



Planking helps abs to stay contracted even in a standing up position as it gets use to contracting in a straight line.
It works on your body weight and builds your core stability! You end up burning calories whilst building firm muscles.

Best thing about it; It can be done Anywhere!

How to do a basic plank. 

• Lay on the floor.
• Get up in a push-up position with elbows touching the floor instead of your palm.
• Get your body straight with your toes pointing downwards.
• Look down onto the floor to ensure your body is fully straight and aligned with the floor.
• Hold this position for 20 seconds, release and repeat.

Advance planking. You can bring your legs in a crab-like form, with your thigh touching your obliques and your feet pointed outwards. Repeat on the other leg for one complete Rep. Side planks are more advance but they are sure worth it.

For more resistance, you could plank using a ball..