So new year, Bulletproof You?
The fitness frenzy of January is upon us.
Most people are likely to over train and under-recover in an
attempt to lose the weight they put on over the Christmas break.
Lots of people training leads to lots of unneccessary competition if we don't leave our Ego at the door.
This puts you at high risk of injury.
So you need to follow the Bulletproof Method.
Here are 3 tips to help prevent injury in the month where everyone
is over-training.
1.
Consistency is King - You Cannot get Fit in One Workout
2.
Progressive Overload – Ego is the Enemy
3.
Listen to Your Body – Train Don’t Drain
Consistency is King
- You Cannot get Fit in One Workout
So ease your way back into training and focus on fun!
Progressive
Overload – Ego is the Enemy
In order to get results you have to get out of your comfort zone.
We often embrace the Western concept of “Overload” in order to get the “super-compensation” that follows.
The “Crash” training cycle is often used when people want to get fit quick.
Here a 3 - day training cycle should be followed by a day of rest or light activity.
The Russian concept popularised by Pavel Tsatsouline as
“grease the groove”
is another way that is often overlooked.
Here exercises such as Pull ups or Press Ups are done little but often. Working on the motor pattern rather than the muscles.
The great thing about this type of training is the volume of exercise that can be achieved over a sustained amount of time.
So try this strategy with Pull ups next time you're in the Gym.
Do sets of 1-5 reps then go off and do something else.
10 mins later repeat this process until you have done 5 Sets.
Whether you're doing 1 or 5 Pull ups doesn't really matter.
What you want is to feel like it's easy and not a chor.
Increase your pull ups by one each week ONLY.
Listen
to Your Body – Train Don’t Drain
Our Mentor Paul Chek has some excellent talks on this subject.
It is easy to over do exercise and end up getting injured.
Here your Physiology has won over your Training Philosophy.
That’s because you did not listen to your body.
You have to pay attention to your energy levels.
The food you are eating and your levels of hydration.
Don’t train if you are tired.
Get an early night and do some light training in the morning.
Save the heavier workouts for when you are well rested.
So, these 3 little tips are a simple but effective way to make 2020 the year that you listen to your body and have an injury free year.
Video: https://www.youtube.com/watch?v=pU-s7JS7WME&feature=emb_logo
