To bulk up, hit the weights and the road, endurance exercise boosts your anabolic response to resistance training. Healthy, untrained men who cycled before lifting saw their type-I and II muscle fibres grow by 28 percent. Those who did weights alone experienced virtually no change.
FOR BETTER ABS, WALK THIS WAY
If you brace – or “hollow” – your abs while you walk, you can protect your back. Men who did this in a study were able to contract key abdominal muscles 69 percent more than when they took a regular stroll. Hollowing activates the deep core muscles that support your spine.
Try it: Pull your belly button in, and walk.
MULTIVITS FOR MULTITASKS
If you’re after a mental edge, whether in the boardroom or during a pub quiz, Northumbria University in the UK found that a simple multivitamin, taken regularly, is enough to reduce mental fatigue while boosting cognition. Add one to your morning routine and watch your brain gains multiply.
CARB LOAD TO GO FASTER
Here’s how you can justify your extra-large sandwich: A study conducted by UK scientists found that men who hit the good stuff before a 30K treadmill time trial were 10 percent faster than those who stuck to carb-light fare. However, if you’re looking to cut fat rather than seconds, consider abstaining. You’ll run slower but burn off far more from your waistline.
BE KIND, UNWIND
According to research in the journal Clinical Psychological Science, those who perform more acts of kindness throughout the day are less emotionally affected by work stress. “Our findings suggest that if we do small things for others, we won’t feel as unwell on stressful days,” says Yale University psychologist Emily Ansell. Looks like the next round of teh and kopi is yours.
SPOT THE DIFFERENCE
Smashing through fatigue is great, but ignoring damaged muscles can leave your training regime in
pieces. If your movement is restricted or you notice signs of swelling, call it a day to prevent an ache from turning into an injury.
TAKE YOUR COFFEE STRONG
A pre-workout espresso will help you grind out more reps. Caffeine blocks adenosine, a painprocessing chemical, says the University of Illinois in the US. Not hot on coffee? Pop a caffeine pill 20 minutes before you train.
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