To improve our physical health and our lifestyle, sometimes all we need to do is look at examples like that of Francis Holwayworld expert in sports nutrition, exercise and weight loss.
At 61 years old, he has an enviable physique which he has achieved by working and caring for it for years, so it is one of those examples that are worth taking note of, since his routine does not involve great secrets or magic formulas.
His secrets to be like this
@francisholway
«My training is very basic,» says the expert, who explains that he trains based on exercises such as squats, deadlifts, bench press, shoulder press, pull-ups and dipsto which he adds a little mobility work.
His secret? Trains since he was 14 years old –he is now 61– and he has not stopped doing it his entire life. «I love training,» he confesses. In addition, he assures that another of his secrets to staying that way is «eat without overindulging».
A protein-focused diet
How to concentrate on the proteinsbecause four times a day I try to get 4 grams of protein and a little carbohydrates –between 50 and 100 grams, depending on the day– and a little fat per meal –more or less, 10 g–. The expert also states that it takes creatine.
Train from a young age
«Take care of yourselves, especially if you are young, because At 50 years old your body takes its toll of everything you did wrong your whole life. «If you overdid it with alcohol, cigarettes, drugs, if you didn’t train, if you ate too much,…» says the world-famous expert.
«Take care because it’s coming fast, arrives faster than it seems«says Holway, who acknowledges that «when I was 20-25 years old I thought I was a long way from turning 50… But when they arrive, you want to continue living, you want to see your children, your family, your friends,… You want to be well.»
Francis Holway’s training routine
As World famous nutritionist and possessor of an enviable physiquemany might think that this expert’s physical routine is much more complex than he tells. However, Holway claims that his workouts are made up of some of the most basic exercises anyone can do in strength training:
Squats
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The squat exercise works mainly quadriceps, glutes, hamstrings, adductors and core muscles in general. It is interesting to improve lower body strength, gain stability, mobility and balance. In addition, it is a great functional exercise that is very useful in everyday movements. It can be done with body weight dumbbells or barbell.
Dead weight
Woman performing the Romanian deadlift.
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The deadlift is another compound exercise ideal for strengthening the posterior chain, especially glutes, hamstrings, back, lower back, trapezius, arms, shoulders and core. Practicing it allows you to develop greater strength and power, in addition to improving posture, gaining muscle mass, burning fat and avoiding injuries when carrying weights on a daily basis. It can be done with a barbell or dumbbells.
bench strength
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Exercises like bench pressinvolve the pectoralis major, shoulders and triceps. It is interesting for the development of strength in the upper body and the performance of pushing movementswhether they are sports activities on a daily basis. It is performed with a bar or dumbbell on a bench.
Shoulder press
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The shoulder press involves a movement that works the deltoids, triceps, trapezius and activates all the stabilizing muscles of the core and the high back. Exercise that improves strength, posture and stability, in addition to increasing shoulder size and preventing injuries. They can be performed with weights, dumbbells or a bar.
Pull-ups
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The pull-up exercise involves upper back, bicepsthe muscles of the chest and core. Ideal for increasing upper body strength and muscle mass, which also helps improve posture and grip strength for functional development. It is a great exercise to activate the metabolism. You need a bar to hang yourself and do them.
Funds
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Dips or push-ups are a perfect exercise for gain strength in the torsoimprove shoulder stability and push strength. Furthermore, they can be made just with body weight and adapt to each person’s level.
A dose of mobility
The expert also makes sure to practice mobility exercises every day. If you also want to do it, then you can bet on disciplines like yogahe pilatesthe dance and the swimming.
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