Usain Bolt Training and Diet Tips

One of world's best sprinter is Usain Bolt. Unlike any other sprinters who are short, Bolt is 198 cm tall. With 94 kg of weight, Bolt's muscle looks ideal. You want to be like him? You have to de Usain Bolt training and diet, then. Maybe these tips can help you.

Training Tips

Avoid Long Distant Run

Bolt never done a long distant run to support his performance. The longest he ever went was 350 m. Bolt also uses weight strapped to his body.

Start As Quick As Possible, Don't Stand Up Straight Immediately

Sometimes Bolt is left behind right after start, but he recommends to start quickly and gradually lift your upper body straight in the first 30 m. This is good to maintain high speed.

Train Core Muscle

Bolt is used to train for 1 hour only to train his stomach and his back 3 times a week. Some core muscle training he recommends are leg raise, oblique side sweep, reverse crunch, side plank clam, jackknife sit-up, Russian twist with medicine ball, supine knee raise, superman rotation, and alternating active straight leg raise.

Train Bottom Muscle

Bolt always trains his bottom muscle routinely. Some moves he does are quadruped hip extension, hang clean, leg extension, calf raise, dan standing cable hip flexion. Latihan otot tubuh glute, thigh, leg, and calf.
   
Other regime Bolt recommends are barbell incline bench press, dumbbell alternate bicep curl,barbell hang clean, and sled work.

Diet Tips

Bolt is famous for his passion for chicken nugget coming from fast food restaurant. He eats them even before his race. Bolt also uses yellow yam as carbohydrate sourcer. This is different from other athletes who usually have banana to fulfill their need of energy.

5 Reasons Why Maintaining Ideal Weight Can Be So Hard

Don't get it wrong, but maintaining body weight is as difficult as losing it. There are several reasons why maintaining ideal body weight can be such a hard task to do. The followings are 5 reasons behind it.

Body is Programmed to Feel Hungry

Naturally, you always feel hungry. Hunger is a sign that you're lack of energy. When it happens, the only thing you want to do is eat in large portion which ends up in added body weight. The solution to this is have meals in small portion whenever you feel hungry. Make sure that your menu consists of complex carbohydrate and protein. This way, you'll feel full longer.

Body Weight Influences Metabolism

Less weight means less calory needed by your body to keep body weight. The point is, when your weight decreases then the need of energy to keep cells and tissues alive is also decreased. So, adjust your calory need based on your gender, age, and weight.

Your Body Gets Used to Exercise

When you do certain move in the gym, naturally your body will study that move and it will become get used to it. This is why you should increase your workout weight and intensity. Increasing weight and intensity in the gym are also good to help fat burning.

Reduce Calories Too Much

You need calories as energy source. Reducing calories intake means losing weight because energy comes from fat will be used. On the contrary, if the amount of calories intake is more than it's used, then you can expect more body weight. The best choice is to consume calories as your body need.

Eat at Restaurant Often

You must received invitations for dinner at a fancy restaurant. Beware that everytime you eat outside you tend to consume unhealthy foods. Doing this too often can trigger obesity and diabetes. So be careful.

Maintaining ideal body weight requires consistency, just like when you try to lose it. Living a good-healthy lifestyle is the key.