A Guide to Strength Training and Positive Lifestyle Changes

Step 4 — Returning the bar safely to the ground

This step may sound like a formality, but it is surprising on how many people lose concentration after locking out, thinking that they have completed the lift. The lift is actually complete when the bar has been returned to the ground. The commencement of lowering the bar should again always begin with the legs. Firstly, unlock your knees and begin to lower the bar down your quadriceps. As you knees begin to bend, your back should pivot in harmony, keeping the bar close to your body at all times. Continue with this controlled motion, sliding the bar past your shins, before finally placing it onto the ground.

Final thoughts

To carry out heavy lifting on a continued and consistent basis, you must obviously have a suitable level of strength, however further apply consideration to overlooked areas such as the correct form and set up, as well as creating tension in key areas of your body, to assist in the lift.

Diet

It will probably come of little surprise to other strength enthusiasts, that my diet is heavy on protein. I also eat a healthy portion of “good” fats and I try to eat keep my carbohydrates intake to be scheduled around training times. This is typically just before or just after I perform my training session.

I eat around five to six meals a day and have been doing so for a number of years. These meal times were initially scheduled, however they are now in total harmony with my “body clock” and I eat at these times almost automatically.

A brief overview of my diet plan is as below:

Breakfast — (6.30am)

Prior to eating, I start everyday with drinking a protein shaker full of water.

My breakfast meal is the most important of the day for me, as upon waking I am always very hungry. I eat 3 whole eggs for breakfast. I do not believe in separating the egg yolks and only consuming egg whites, as some fitness publications advise. All of the key nutrients are contained within the egg yolks. I will also have a coffee, and I never exceed more than two cups per day.

Mid-morning — (9.45am)

My favourite mid-morning snack is Greek yogurt, mixed with berries, nuts and a spoonful of honey. The Greek yogurt is an excellent source of protein and calcium, while berries are great for supplying nutrients and for aiding recovery. Nuts are rich in heart-healthy polyunsaturated fats and monounsaturated fats. Honey is also great for recovery and heart health, plus I think it tastes great!

Dinner — (12.15pm)

If I am working in the office, my dinner typically consists of chicken, vegetables and a side of fruit. This is usually melon (a low-glycemic food that improves blood sugar and insulin control and helps manage cholesterol levels) and pineapple, which is great for defending your body from harmful free radicals and aiding your digestive system.

Pre training / afternoon — (3.30pm)

My pre-training snack is simply two bananas. Bananas are an excellent source of carbohydrates, potassium and vitamin B6, all of which can help boost energy levels in your body. I further choose bananas as pre-training snack, as they release energy into your body in a controlled, slow manner, that I find ideal for training.

Post training / tea — (6.30pm)

I consider my post-training meal to be very standard in terms of an advised post exercise meal. This is meat based (usually steak), with a large portion of cruciferous green vegetables and a carbohydrate source from either rice or sweet potato.

Evening snack — (8.00pm)

It is probably 50/50 on whether I eat this meal / snack. This would be a protein based and low-calorie snack such as cottage cheese or quark, aimed at releasing a slow and sustained amount of amino acids into the blood and muscles during the night. This is often reported as being helpful against muscle breakdown.

My diet is washed down with around four litres of water every day. I started drinking water many years ago and after getting through the first few days, I immediately recognised the benefits of being probably hydrated. I feel much fresher in my thought processing and have increased motivation when I feel sufficiently hydrated.

In the past I have counted calories when trying to achieve a peak aesthetic look, though now I do not have the time or patience to do this. I find this does not fit in with my current training goals or with how busy I am with everyday life. My meals are almost always healthy, although I allow myself a treat meal on a weekend. This is usually a couple of beers, as I do not typically enjoy junk food such as burger and chips or the like, and find it usually upsets my stomach anyway.

I also do not count macros as I again do not have the time for this, though I certainly wouldn’t condone it. I just try to apply healthy eating practices, scheduled at realistic times, that are well portioned. I have my energy-sourced food scheduled around training times, and my recovery food consumed while resting. Once again, simple works best for me.

Recovery

Recovery is possibly the one of the most overlooked elements of most people’s lives, whether they are physically active or not. Physical and mental recuperation allows body and mind to heal, and fuels enthusiasm and motivation for further progression. I aim to sleep 8 hours per night, though this is often disturbed, with courtesy of my children!

I further aim to recover from workouts through slow cardio to warm down. I also stretch and foam roll post workout to assist recovery.

Conclusion

To conclude this article, I realise that these training methods and dieting habits are not suitable for everyone, though I do hope some of the fundamental messages can be adopted your own training programmes. If you want to improve your strength training, I would strongly advise that you adopt it as a lifestyle choice. If this is just a gimmick that is carried out for two weeks then missed for two months, you are not going to progress any further. Consistency is king!

I would further advise that you to keep training simple. The exercises that people often described as being too difficult to perform, are usually the best exercises for you (I am thinking of squats, deadlifts and heavy presses). This will often lead people away from these exercises and onto exercise assisted machines, which aren’t necessarily bad for you, but they will limit yourself to the amount of strength that you can gain. My mindset has always been simple, “old-school”, free-ranging compound movements to gain strength.

Diet needs to be kept realistic if you are going to employ this sustainably into your life. If you start of making this too extreme, to a point where you are not enjoying your food, you are less likely to make this a lifestyle choice. Food is supposed to be enjoyed, as well as consumed! Good food consumed often, fuels your body for these gruelling workouts.

Finally, do not forget to recover! It is clear that my training, diet and recovery all fits into my busy life with balance, none of which could be considered as being too draconian.

Simple works best!

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