Getting in shape is not just about how many hours you put in the gym, it’s also about what you eat and how you eat it. This fact was recently reiterated by none other than Carolina Panthers linebacker Luke Kuechly who has got a great physique and a massive fan following. He also shared how a common person can approach fitness, avoid fitness mistakes and revealed his thoughts on getting injured on the field. Want to know all that? Simply read on.
The topmost fitness advice shared by the athlete is that you must opt for a full body workout routine that trains every part of your body, reports Yahoo. You must get into a total body program where you can be explosive in particular spots and build strength.
Common Fitness Mistake
The professional American football league player also highlighted the most common fitness mistakes made by people. It is to spend hours in the gym, pushing yourself hard but not having the right nutrition. You need to balance your gym sessions with a suitable nutrition plan otherwise you will have some serious issues in achieving your fitness goals. Apart from a healthy meal plan, your focus should also be on eating clean and productive protein supplements pre and post workout to boost the efficiency of your workout regime.
The pro football superstar does strenuous explosive power work in the gym and couples it with heavy weight lifting. His workout routine is designed by Joe Kenn who serves as the Panthers’ strength and conditioning coach.
Upper Body Workout
The upper body workout done by the sports star was shared by Men’s Journal. It includes the following exercises:
In this exercise, you need to sit on a bench and reach up to grab a bar. Then you need to pull down by using your lats (not arms or wrists) to move the weight. You need to stop when you reach the top of your chest and then get back to the beginning of the motion. You can do 3 or 4 sets of 10 reps each.
Oscillating Overhead Press
In this exercise, you will fasten two same weight kettles to the two ends of a barbell by making the use of rubber exercise bands. The motive is that the weight is not stable and hence challenges your shoulders to control the bar. You need to start standing by keeping the bar at your chest and then press upwards. Doing 3 to 4 sets of 6 to 10 reps each will be enough here.
Dumbbell Overhead Press
Learn how to do this exercise from here. Doing 3 sets of 8 reps of this exercise is what you must aim for.
Russian Kettlebell Swings
In this exercise, you need to keep your feet wider than the shoulders and hold one heavy kettlebell by using both of your hands and keeping it between your legs. Then you need to sit back and hinge at your hips by keeping your back flat. The next step is to use your butt and leg to swing the kettlebell upwards until you reach the chest height. Doing 2 or 3 sets of 10 to 20 reps would be enough.
Kettlebell Lateral Squats
In this exercise too, you need to hold the kettlebell between your legs and then bring it closer to your right foot by bending the right knee and keeping it behind the toe. The next step is to straighten the leg and shift the weight to the left side in order to repeat the move. Do 6 to 8 reps on each leg and 2 or 3 sets in total.
Kettlebell Lateral Raise
In this exercise, you need to hold a lightweight kettlebell in both of your hands and stand up straight while keeping your core engaged. After that, you need to bring the weights out to your side until you reach the shoulder height. Your arms should be straight in the entire process. The final step is to lower down and then repeat. Doing 2 or 3 sets of 12-20 reps would suffice here.
Joe Kenn says that this routine challenges every muscle in a person’s upper body. To make things a bit more challenging, you need to use the weights that are heavy enough to fail on the last set. Taking up two minutes rest between the exercises is a good idea. You also need to spend at least 10 minutes in warm up before you try this routine. The trainer also recommends a mix of simple neck, shoulder and core moves for that.
The biggest diet secret of the Eat the Bear brand ambassador is that he puts only good stuff in his body. His diet usually includes only good protein, clean and complex carbs. The foods he prefers includes chicken, fish, vegetables, fruits, lean red meat and some complex carbs. When he is in a mood to indulge, he opts for some ice-cream and pizza. He also stresses the importance of having a lot of protein post workout.
When asked about feeling concerned about health issues and injuries while he is on the field, the three-time All-Pro stated that getting banged up is part of the package and you sign up for the whole deal. He also added that NFL is doing a good job in ensuring the safety of the players.