Enter The Fitness Chamber with Jamie Chambers

Updated: Mar 28, 2021

Our very own Yorkshire lad gives us advice on Training, Nutrition and Recovery


Training:

-One of our main training principles we use at The Chamber is to have as much rest as you need but as little as you can manage. This ensures your training intensity is always challenging.

-When strength training ‘leave a rep in the tank’. The heavy compound lifts such as squat, bench and deadlift are the ones that injure you when your technique goes sloppy. Those reps which you have to ‘grind’ out have more negatives than positives. Finish the set knowing you could have done one more rep.

-Time your next conditioning/HIIT style workout. Repeat the workout a week later and aim to beat your time. Everyone loves a challenge, right!?


 

Nutrition:

-Don’t go to the supermarket or online shop when your hungry. Hunger creates poor food choices, which are generally high in calories; not good for the abdomen! Shop off a list and immediately after a meal to avoid the temptations.

-Hydrate yourself in the winter months. In cool climates we forget about drinking water. The human body is 65% water and as little as 2% dehydration can result in a lack of concentration and sluggish feelings. Sip, sip, sip away!

-Eat protein to keep your hunger at bay. We should all aim for a minimum of 1g of protein per kilo of body mass per day. Protein has a high satiety, which means it fills you for longer and suppresses your appetite. Write down your protein consumption to see if you are achieving your daily goal.


 

Recovery:

-Aim for a minimum of 7 hours sleep per night. Sleep is when your body is recovering the most and also reduces your cortisol (stress hormone) levels. If you would like to train efficiently several times per week then you must sleep well.

-Consume plenty of antioxidants in order break down the free radicals produced from training. High levels of free radicals inhibit muscle regeneration and are linked to many illnesses. Consume berries, green leafy veg and root veg to boost your antioxidant levels.

-Complete mobility and soft tissue work on a daily basis. Stretching and foam rolling are essential recovery methods in order to break down lactic acid and reduce muscle soreness. The quicker you recover, the more you can comfortably train.


Join Jamie for a live HIIT class every Monday at 6pm - get ready to feel the burn!



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