A fitness fanatic and triathlete has revealed his surprising tip of how to get ripped: Make sure you don’t lift too much weight at the gym.
James Newbury, from Adelaide, has won the prestigious title of ‘Australia’s fittest man’ four times, and does 12 training sessions a week.
Speaking to FEMAIL, the 32-year-old – who follows a vegan diet – said he often sees people going too hard and too fast in the gym – which leads to crashing results.
‘The number one mistake I’ve seen people make is lifting too heavy too early,’ he said.
Australia’s fittest man has revealed as surprising tip of how to get ripped – by making sure you don’t lift too much weight
‘It’s important to master the technique first, then add the intensity and load increase.
‘My two golden rules are to perfect the basics and also to be consistent – strength and fitness improvements are almost guaranteed.’
James also revealed he mixes up swimming, running, deadlifts, handstands and muscles ups in his training, with an average week seeing him do 12 session.
‘It’s a large mixture of triathlon, CrossFit, strongman, bodybuilding and basically any recreational sport I can expose my to.
‘I just love getting outdoors and competing.’
If you’re hoping to build muscle, James recommends that you need to eat plenty of food and follow a progressive overload program – which will mean you’re in a calorie surplus.
James also revealed that he mixes up swimming, running, deadlifts, handstands and muscles ups in his training, with an average week seeing him do 12 sessions
Jmaes adds that those wanting to lose weight should find a sport or a hobby that they love to stop them being sedentary
‘This is slowly increasing your muscles exposure to increases in weight, number of reps, or frequency of training in order to make strength and muscular gains.’
He said those wanting to lose weight should find a sport or a hobby that they love to stop them being sedentary.
‘Anything that encourages healthy exercising habits is good,’ he said.
‘If you already train and compete – sit slightly in a calorie deficit under the supervision of nutrition coach and you’ll lose weight.’
In terms of exercise, James (pictured) recommends mixing up cardio and weight training.
In terms of exercise, James recommends mixing up cardio and weight training.
‘If you want to be more jacked than fit, have a bias towards weight training and vice versa.
‘For me I like to do a session of cardio and weights each day, 6 days per week on average.
But he urges people who are trying to get fit to stick with a realistic plan.
‘Don’t over commit yourself,’ he says.
Plant based: Despite his muscly physique and high-protein diet, James is completely vegan
James says that athletics was his passion for a good number of years before discovering his love for triathlon
‘If you want to find a routine make sure that routine is achievable. If you think you could handle 4-5 sessions per week, start with 3 for a month and if you can manage that, add one extra!
‘It’s easy to get overwhelmed so keep it super simple and find something that you enjoy.’
Despite his muscly physique and high-protein diet, James is completely vegan.
‘I don’t want to contribute to an industry that I believe don’t have respect or compassion for all animals that have feelings and emotions,’ he said.
James mixes up swimming, running, deadlifts, handstands and muscles ups in his training
‘Finding enough protein is quite easy once you understand which foods boast the most protein.
‘Foods like organic tofu, tempeh, chickpeas, lentils, nuts, seeds etc have adequate quantities even for elite athletes.’
He aims to eat between 300-400g of carbs a day, with 150 to 170g or protein and 70 to 90 grams of fat – but it can change depending on his exact goals.
‘From the age of five I played soccer, which led into athletics.
‘Athletics was my passion for a good number of years. I went to numerous state meets and loved the competition.
‘I then fell in love with rugby league. I played for nearly 10 years then stumbled upon CrossFit. This was my true calling.
‘During the last 11 years of CrossFit I was exposed to triathlon style cross-conditioning which eventually intrigued me enough to chuck on a TRI-FIT triathlon suit and have a crack at racing an Ironman triathlon (which involves a 3.9km swim, 180.2km bike and running a marathon, 42.2km) for fun.
James Newbury is a 4 x Australia’s fittest man and TRI-FIT athlete
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