MAN Magazine Summer 2019

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HEALTHY LIVING

GET FIT

FOR SUMMER

TOWIE star Dean

Ralph shares summer

fitness tips...

F

or me, the first stage I would

say about getting in shape is

it all starts in your brain. You

need to find out what it is

you want to achieve, believe you want to

achieve it, stick to your plan

from day one as you then

achieve your goals.

You need to make your

goals realistic. So, consider

what time frame you are

giving yourself. There is no

point thinking ‘I am going

to get ripped in a week if I

stop eating carbohydrates’.

Patience is important, and

dedication.

The second stage, is your

diet: 80% of getting in shape

and achieving what you want

is carried out in the kitchen.

There is no point working

out in a gym three to four

hours per day, burning off

hundreds of calories and then

returning home and eating

another thousand calories,

or even throughout the day

eating the wrong types of

food at the wrong times.

Get your meal preparation

structured, perhaps try an

APP, where you confirm your weight, what

you would like to achieve and then it gives

you the structure. Every single person

has a different bodyweight, people vary

in metabolism too, and how they release

carbohydrates or proteins and so on. You

need to get to know your body before you

128

can fuel your body in the correct way!

There are various diets available, but I

personally do not agree with certain diets

such as Carb Depleting as you need energy

to run on...

When you have your mindset and diet

correct for you, then the third stage

is going to the gym. Yes, it is that way

around! No point in hitting the gym until

stage one and stage two are fixed.

Photographer: Graham Martin

The gym fills your other 20% towards your

achieved goal. Anyone can

go on a treadmill, lift weights

and sweat out in a HIIT

session – you need to know

the right technique of how

to use your equipment and what

will give you your desired goal.

Mind to Muscle Connection is what you

must have. There is no point going through

the motions, you need to focus on the muscle

groups you are training, lift the weights

correctly, feel the squeeze where you send

blood flow to that muscle that causes the

grip. No chatting whilst working out, get in,

do what you need to do and get out!

I never have supplement shakes and

protein bars although I used to... There is so

much sugar content in them, so for me it’s

pointless. Feeding your muscles with good

solid food is what you need to do.

Listen to your body when it says it’s

hungry. then snack on nuts and fruit in

moderation.

Your body will store fat because it

does not know when its next bit of food

is coming. It is all well and good starving

yourself all week but this causes your body

to shut down leaving you tired, drained and

lethargic. Be sensible, if you want to stay

strong.

I also do not train daily and train solely

on my own. I wear my headphones, focus

for 45/50 minutes with weights, 20-minutes

cardio and then I am out the door.

You need to rest your body to repair

where you are ripping

muscle. Muscle grows by

ripping it and your body

repairing it. If you do not

let it repair in time, it will

never get any bigger. I train

Monday, Wednesday and

Friday and occasionally the

odd weekend. Sunday is

always my cheat day, as I feel

my body appreciates it! And

so do I.

Follow me on

Instagram:

@deanralph1

NO CHATTING

WHILST WORKING

OUT, GET IN, DO

WHAT YOU NEED TO

DO AND GET OUT!

MAN MAGAZINE SUMMER 2019

sevenstarmedia.co.uk

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