Esquire's Fitness Expert Answers Your Questions On Twitter

Harry Jameson will be live this Friday – or leave your questions for him now

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Want to know how to get fitter, stronger or just rid of your beer gut? Not sure what you should be eating, drinking or when to help you achieve it? 

Personal fitness can be a minefield, because it's precisely that – personal. There's a lot of tips out there, but how many of them are catered specifically for you?

Here at Esquire, we get our fitness advice directly from one of the very best in the business – personal trainer Harry Jameson. He's the go-to guru for everything from strength and conditioning to cardio to nutrition.

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This Friday 7 March, from 2pm, we're turning him loose on the @EsquireUK Twitter account so he can answer your fitness questions directly.

You can leave your questions in the comments below now, or log in and tweet at us on the day to get a direct answer to your personal workout problem.


In the meantime, here's 5 of Harry's 10 Ways To Boost Your Workout.

1 | Set smart goals

If you don’t know what you’re trying to achieve, it’s very easy to waste your time. If your goals hit all of the criteria in this acronym then you’re on track:
S - Specific
M - Measurable
A - Attainable
R - Realistic
T - Time bound

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2 | Record everything you do

You should always keep a diary of what you have completed in the gym in order to track your progress and to help set your next realistic target. This could be weights, sets, reps, distances or times. A good way to measure your progression is to aim for around a 10 per cent improvement every two weeks.

3 | Do compound lifts

Compound movements involve large muscle groups. Athletes across many sports use Olympic lifts to help improve strength and sports performance. These types of moves are also great for getting rid of body fat.

The snatch
Great technique and explosive strength are needed as you lift the barbell from the floor to locked arms in one smooth, continuous movement.

Dumb-bell squat into bicep curl into shoulder press
1 | With the weights in each hand, stand with feet shoulder-width apart and perform a squat.
2 | Bicep curl the weights to chest height, brace your abs then perform a standing shoulder press. Exhale.
3 | Pause at the top and then slowly return the weights to the starting position. Repeat the required number of reps.

Dumb-Bell burpees into shoulder press

1 | Take the weights in each hand, stand with feet shoulder-width apart and perform a burpee.
2 | From standing, perform a shoulder press. Return the weights to the start position.
3 | With abs braced throughout, repeat required number of reps.

4 | Pay attention to your diet

“The amount of protein we need depends not only on how much exercise we do,” says nutritionist Laurent Bannock, “but is also influenced by genetics and other factors such as body type (gender and build). Conveniently, protein requirement for men per meal will be roughly equivalent to the size of two of your palms per main meal (one palm for women). This needs to be balanced with three or four vegetable portions, which can also be conveniently determined using your hand; in this case by the size of your fist. Using this guide, quantities would work out as one to two ‘palms’ of protein-dense food plus three to four ‘fists’ of vegetables per main meal.”

5 | Do fasted cardio

This is cardio done on an empty stomach, first thing in the morning. Adding 1–2 sessions of 30–40 mins per week will really help to keep your body fat down, and it’s a great way to boost your energy levels and kick-start your day into action.

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