16 July, 2007

Too Tired to Train

Question

I work in an office in town. I wake up tired, I work long hours and lately, when I approach my weight training programme in the evening, I am too tired to face it. What can I do to make the most of my energy levels to achieve my goal of getting leaner?

Answer

Your plight is shared with many others, as jobs today demand more of our time. Here are some tips that should help you regain a spring in your step.

Eat a breakfast before leaving for work. You wouldn't drive your car without fuel, so don't expect your body to give you energy if there is nothing In the tank.

Breakfast must contain protein. It is derived from the Greek 'pro’ meaning first and 'lein’ meaning importance. So as the name suggests, give it first importance.

Train before work if at all possible. So if you have to work late your health is not the one to suffer. Pick six exercises that use lots of muscles: squats, lunges, dead·lIfts, chin-ups and so on. Bench presses are in, tricep kickbacks are definitely out.

Initially perform one set of between six and eight repetitions of each exercise, doing the most complicated first, with approximately 90 seconds rest between exercises.

Each workout, pick one exercise and do an extra set (of six to eight repetitions). Continue to do this until you are doing ' all exercises for three sets.

Record your weights- what we measure we improve. This will also inspire you to keep improving.

Eat five to six meals a day. Research and experience says that to get leaner you must eat regularly.

Get to bed before 10pm. Your body physically heals between 10pm-2am, your nervous system between 2am-6am. So if you go to bed late, your body will have less healing time and you will wake up tired