Wellness Hub July 2017 Take your training to the next level Lucy E Cousins July 28, 2017 Share If you're consistent with your training but finding you’ve reached a plateau in your fitness levels, sometimes making a few small changes can help you progress further. So we’ve asked our three favourite experts for their top tips for taking your training to the next level. Our experts: Pure Warrior Product Specialist Dr David Cannata Swisse Naturopath and Personal Trainer Deanna Mascioli Personal trainer and Pure Warrior Ambassador Tim Robards 1) Change up your routine, by Swisse Naturopath and Personal Trainer, Deanna Mascioli “Look at your current routine and identify where changes can be made. This can include training days, the type of exercises you’re doing and even the timing for your sessions. Adding variation to your training sessions helps prevent muscle memory that can occur with doing the same training routine all the time.” Deanna 2) Know when to stop, by Personal Trainer and Pure Warrior Ambassador Tim Robards “At peak levels of anaerobic activity we can usually only last a few minutes until the lactic acid build up is too much. Usually thought of as a hindrance, it’s kind of a built in mechanism to help protect our muscles from too much overload and damage. Your lactic threshold can be improved over time but just because you are feeling a burn doesn't mean you are doing the most efficient thing to build muscle. If your trainer is making you do a thousand body weight squats till your legs are on fire and your goal is to get massive legs, you may be better off just hitting some big squats with less burning and less pain. Pain doesn’t always mean gains!” Tim 3) Choose the right supplements, by Pure Warrior Product Training Specialist, Dr David Cannata “The biggest learning people can take is making time to understand that supplements differ and can be tailored towards different training goals. Protein supplements with carbohydrates, such as Pure Warrior Powered by Swisse Extreme Bulk, for example can help build muscle mass (bulking) whereas whey protein isolates (WPI) with low carbohydrates, such as Pure Warrior Powered by Swisse 100% WPI, can be more suited for those seeking to optimise protein synthesis, supporting anabolic muscle growth. Don’t get sucked into the filler ingredients. Many protein supplements are loaded with other ingredients, so make sure you always read the ingredients list so you know what you’re putting in your body. Remember, less ingredients means more room for protein!’ 4) Eat protein (at the right time), by Swisse Naturopath and Personal Trainer, Deanna Mascioli “Not consuming adequate dietary protein can impact on cellular growth and repair, and in turn influence recovery. Protein functions as a predominant component of muscle tissue and has a role in the repair and rebuilding of muscle tissue, particularly post workout. It’s also important to get that protein in post exercise, and it should be consumed within 30 minutes of finishing training to prevent muscle from going into a catabolic state (breakdown). And it will also assist with recovery. 5) Get outside your comfort zone, by Personal Trainer and Pure Warrior Ambassador Tim Robards “If you are a true warrior and want to unlock the strong genetics that your ancestors created for you, I suggest embracing the cold and getting a little outside of your comfort zone. Our body can adapt better than we think to the cold, creating more brown fat, which acts like a furnace, and upping the metabolism of the muscle cells to keep our body warm. You can potentially burn more calories and be more resilient to what nature may throw at you in the future. You could try and train in a t-shirt and shorts for a session, take an ice bath or dip in your pool after your session. Always be smart and don’t stay cold for prolonged periods but a little exposure to cold and some shivering for a few minutes can be a great stimulation for your body.” 6) Load up on the right food, by Swisse Naturopath and Personal Trainer, Deanna Mascioli “The main fuel used during training is carbohydrates which are broken down into simple sugar (glucose) and stored in muscle as glycogen. As you exercise, your muscles use stored glycogen as energy and these stores need to be replenished. How? By consuming foods rich in carbohydrates. You could also be missing out on important nutrients such as magnesium and B group vitamins, which not only have a role in cellular energy cycles (kreb cycle) but also, influence muscle contraction and relaxation. My trick – eat the rainbow all day, every day (purple, dark green, yellow, orange and red in both fruit and veggies). Juices are also great for packing in that little bit of extra nutrition.