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Go with compound movements
Compound movements in the gym challenge multiple
muscle groups at the same time, bringing you better results
for reducing fat and growing muscles. squats, bench and
shoulder presses, deadlifts, pull-ups and lunges all will allow
you to lift more weight, hit more muscles, and increase
your metabolic rate much better than you could doing
drop sets of isolation movements, like triceps extensions.

don’t neglect the warmup and cool down
Warming up helps your body acclimate to the strenuous
exercise you’re about to put it through, while stretching after

a workout helps to improve flexibility and lengthen muscles.
You don’t have to spend hours on a warmup and cool down.
Easing into your routine rather than starting at a full gallop

is sufficient to warm up, while a few sets of intense targeted
stretches will help you not tense up after your workout.
rest

Take a day off from your workout routine at least once a Country Village gym
week, and don’t forget to get enough sleep. Your body
does a lot of repair work while you’re sleeping, helping nutrition, hydration and supplements

to soothe tired muscles and even escalate weight loss. Eating right is as important as finding the correct exercise
routine. Yes, exercising means you can treat yourself to
that slice of cake or double-decker cheese and bacon
burger every now and then, but the right diet will help
you stay energised and reach your goals. specialised diets
do often leave out key nutrients, though, so remember to
take a decent supplement. Lastly, you must stay hydrated.
Our bodies run on water and we simply can’t operate
efficiently if we’re not drinking enough of the good stuff.

Be patient
It can be hard to be patient, especially if you’re new to
regular workouts. We want immediate results, so we often
push ourselves too hard, which can lead to injury. Be
patient, build up slowly, do it right. The results will come!

This article has been compiled in collaboration with Maxon
MPawu, gym manager at the Country Village Estate gym.
For more information about the gym, classes and trainers
Country Village gym available, feel free to contact him on maxonm@trafalgar.co.za. Use Your Smartphone
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18 Waterfall Issue 1 2020