Oxygen Australia Issue 93 SeptemberOctober 2017

oxygenmagAU

I was kidding myself thinking that I would get results when all
of my focus was on someone else’s technique. When you are
training you need to give every workout 100 per cent in effort,
and it all comes down to how badly you want results.

6

I also use diet to break through plateaux. For example,
I will look at how much I am eating, in particular my
portion sizes post-training. If I am training at night I will slightly
increase carbs at my dinner meal. Many women are frightened
by this, but it does not have to be huge - just a 10-15 per cent
increase in portions for the post-workout meal, and reassess in
one week.

7

I also like to challenge myself and stretch the rep ranges
and/or increase the weight I am lifting in smaller
increments. The small increases can add up over time!

TAKE-HOME MESSAGE
To put this all together, the nervous system and motor unit
recruitment play an integral part in gaining muscle size and
changing shape. As more motor units are being recruited,
there is a surge in contraction of muscle fibres, producing more
force, and therefore you can get better training results in terms
of strength gain and muscle size. This is the magic of mind-
to-muscle connection and it could be the missing link if your
results have come to a halt.
Keep in mind that just because you start applying MMC
during your workouts, it may not mean you build a ton of
muscle. You also need to push yourself hard enough, eat
according to your goals, and use proper programming from a
qualified trainer for your chosen goal.
I wish you all the best on your fitness journey and don’t forget
to stop by my Instagram @livingbeautyamelia where I film my
daily training videos as I try to balance fitness modelling and
motherhood.

Reference

1. Periodization Training for Sports-3rd Edition. By Tudor Bompa, Carlo Buzzichelli (2005)


2. Importance of mind-muscle connection during progressive resistance training. Calatayud,
   Vinstrup, Jakobsen, Sundstrup, Brandt, Jay, Colado, Anderse. Eur J Appl Physiol. 2016


3. Sale, D.G 2005, ‘Neural Adaptation to Resistance Training’ Medicine and Science in Sports
   Science Vol.20, no.5 pp.135-145

KAT

Instant download at

WWW.4WEEKBIKINIBODY.COM

@LIVINGBEAUTYAMELIA

Enter code 'oxygen' for 10% off

GET YOUR BIKINI

BODY IN 4 WEEKS!

Workouts to burn, sculpt and shred

54 exercises with photo glossary

Delicious weekly meal plans

Gluten free, dairy free and

vegetarian options

Brand new #4weekbikinibody

ADVANCED Program out now!

JO

TABITHA

SUCCESS STORIES

“ONCE I STARTED

IMPLEMENTING MIND

TOMUSCLE CONNECTION

MMC TECHNIQUES INTO

MY WORKOUTS AGAIN, I

COULDN’T BELIEVE THE

DIFFERENCE IT MADE.”