Velvet Magazine June 2017

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Health This is speaking generically as, as mentioned, everyone’s goals are different. In short, the same information and ideas can be applied to both men and women but it’s usually undertaken in different ways. If you’re new to exercise and want to get started, I would suggest training one day on, one day off. This will give your body a chance to rest and enable you to work to your full potential when you are training. People often underestimate the importance of rest days. Your body needs time off and it will help to avoid the risk of causing more harm than good. If you’re already in the swing of things, you can be training up to 4 or 5 times a week and incorporate weight training alongside other forms of exercise such as HIIT training and cardio. 3. SO SHOULD MEN AND WOMEN FOLLOW SIMILAR NUTRITION AND WORKOUT PLANS? It may surprise people to hear this, but women and men can follow similar plans. Generally speaking, the majority of men want to gain muscle and increase size, whilst most women want to tone up and trim down. What is interesting here, is that both require you to build muscle. This is why most workout plans follow a similar pattern. There are also other factors to consider when starting out such as the client’s current weight, any underlying health issues or injuries and their lifestyle. Nutrition is crucial is you’re wanting to see results. You know what they say... ‘abs are made in the kitchen!’ As a basic rule, your diet should be rich in both fruit and vegetables to ensure a high level of macronutrients such as vitamins and minerals. Protein is fundamental for muscle growth and is great for keeping you full. Carbohydrates (of all kinds), are also important for fuelling your workouts although some are lower in nutrients than others. It’s important to remember that all carbs turn to glucose in our body, and the difference between ‘good carbs’ and ‘bad carbs’ is fibre content, calorie density, vitamin and mineral levels, and digestion speed. I am certainly not saying to eat more sugar, it’s just easier to overeat and that’s why I believe it has such a bad name. Again, everyone’s goals are different so this is where we would discuss specific amounts of each food category. For example, a high protein and low carbohydrate diet could benefit a weightlifting programme designed for fat loss. Higher carbohydrates would be considered better for a more of an aerobic programme. 4. WHAT IS YOUR BEST PIECE OF NUTRITIONAL ADVICE FOR MEN? My top tip would be to monitor your energy intake or calories as well as understanding your nutrient needs. By default if you monitor what carbs, proteins, and fat you’re eating you are monitoring calories. I personally use the app, My Fitness Pal, 74 Velvet Magazine | June 2017
Health Ant Cullen Email: Antcullenpt@gmail.com Tel: 07826542021 Add Ant on Facebook - Ant Cullen MEN’S HEALTH WEEK 12TH - 18TH JUNE as it’s great for keeping a record of what you’re eating. It also tells you so much about the nutritional content of your foods and which areas you are lacking in. It is important to prioritise good quality protein every day to help preserve muscle and help to keep you feeling full. It will also help to keep you energised and boost your productivity in the gym. Another simple piece of advice, but one which is often overlooked, is to drink plenty of water. Hydration is key for decreasing likelihood of infection, maintains performance while training and power output. A slight drop in hydration % can result in up to 30% loss in power and performance. Supplements are all the rage these days, but it’s important to fully research whatever you’re looking at taking before buying. Think about your current diet and look for evidence-based research. Are there any downsides? Can you boost whatever you’re lacking through certain foods? I would suggest visiting www.examine.com for a good source of unbiased reviews on most things. 5. MEN’S HEALTH WEEK THIS YEAR IS FOCUSING ON ‘BELLY FAT’. WHAT IS YOUR BEST ADVICE FOR MEN STRUGGLING WITH THIS PROBLEM AREA? As a personal trainer, it’s frustrating to see articles and videos on YouTube which claim to ‘lose belly fat in 10 days’ or ‘the best exercises to burn stomach fat’ as it gives the impression you can pin-point a specific area and that quick fixes work. In reality, a slight calorie deficit through nutrition as well as increasing exercise is the most sustainable way. In order to lose fat, you must find a dietary approach which allows you to maintain a calorie deficit for the amount of time required to hit your goal. It’s also worth noting here that if you drop your calories too fast, you may actually see a decrease in your metabolism. Body fat can be put on at any time and it is usually due to poor diet choices and lack of activity. As men get older, testosterone levels drop meaning it becomes easier to put on that dreaded ‘belly fat’. Look to get into regular weight training and adopt a sensible diet to accompany this. Velvet Magazine | June 2017 75
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Velvet Magazine June 2017

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