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5 Tips For Strength Training

1) Stay consistent. For maintaining, or increasing your strength, consistency of both nutrition and exercise is number one. At Christmas, the best way through is forward planning. Plan in advance how you will work around events, family and friends get togethers, and increased work demands or surprise changes to your usual timetable. Have meals, protein shakes, and supplements ready to go, and aim to fit in 2 to 3 workouts each week as an absolute minimum.

2) Take Creatine daily. Creatine Monohydrate is the number one nutrition strength support supplement used by athletes, of all time. Take Creatine Monohydrate every day. This will help ensure your muscles are maximally prepared to lift as heavy as possible when you train. It will also help aid the speed you recover from your workouts, so you are ready for the next one.

3) Favour the basic, heavy weight training exercises, and their variations. Deadlifts, Squats, Barbell Rows, Overhead Presses, Bench Presses, Pull Downs, and Chin Ups. These are the movements that should be first priority for your workouts. They will create the greatest stimulus for strength development, or for maintaining it. With all exercises, mix things up regularly to keep the muscles challenged. Some examples to do this are by, increasing the weights lifted, reducing rest periods between sets, swapping in and out exercises, and changing the order of exercises.

4) Consume high quality protein sources. The proteins in your diet are the building blocks for your muscles. Choose very wisely. If you follow traditional eating then include clean meats like fish, beef, lamb, chicken, as well as eggs, dairy, whey, and casein. Preserved meats, processed meats, sausages, and burger patties can be a literal minefield for your body. If in doubt, avoid. If you are following a plant based plan make sure to include quality Pea Protein and Rice Protein supplements to help support your diet. A BCAA supplement is also ideal help.

5) Sleep is the opportunity to maximise your muscle repair for a strong body. I find getting enough sleep to be my biggest challenge personally. I find it very difficult to fit in 8 hours of sleep a night. Instead I work on the quality of the sleep that I do get. You might have noticed I've been reformulating the Vitamins I stock. Magnesium Restore and Zinc Matrix were first out of the gate because I need them to help me have my best quality sleep. If you think you would benefit from some help there, I recommend them. 
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