ELLEfit x Jay Copley: Your Fitness Questions Answered

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After an intense Barry's Bootcamp session with PUMA Trainer and Barry's Instructor Jay Copley, we got him to answer your questions about working out. 

Make sure you follow us @elleukfor the next #ELLEfit session, and submit your fitness questions for the opporunity to have them answers by the best in the business.  Tag us at #ELLEfit #AskTheExperts

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@perthieb: On a full body workout day where you aren't trying to isolate any particular muscles, which exercises would you recommend for engaging a number of different muscle groups at once?

Without doubt DEADLIFT, it is probably one of the best movements for overall leg and lower back growth, plain and simple. Deadlifts hit your quads, hamstrings, glutes, spinal erectors, abs, traps and upper lats.

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@jessss_b: Is foam rolling as good as or better than stretching at the end of a workout?

The two go perfectly hand in hand, but if I had to pick one, I'd say foam rolling comes out on top. While static stretches post workout may help lengthen muscle and improve flexibility, foam rolling does all this and more by targeting and relieving tension in the myofascial layer of your body.

@laura17o: For optimal results, how often would @jaycopley recommend doing HIIT workouts like @barryslondon per week esp allowing for other exercise like yoga, running and rest/recovery days? #ELLEfit

They key element with any exercise is to listen to your own body and see what works for you. I would start with two Barry's classes for the first week, taking it up to three for the second, possibly even four the week after that depending on how your body responds to the workout you're doing. Three would be more than enough to really take your training up a level.

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@instagabst: If I want to see visible results in 6 weeks how many times a week should I be doing HIIT & how long for per session?

Without doubt, at least three 45/60 minute sessions per week, tie that in with a healthy balanced diet and in six weeks you will begin to see a strong change beginning to occur.

@ashrita_s: If you want to make a real change, what's more important diet or exercise?

100% DIET DIET DIET!

@harriet_cameron_little: What are your top three tips for muscle recovery? 

1| Foam rolling to reduce muscle tension2|  Ensure you have at lest 48 hours rest between intense training sessions involving the same musculature.3|  Proper nutrition and hydration. Top Tip: Eat a post workout snack that contains roughly 50 grams of carbohydrates and 30 grams of protein. A well balanced meal should be consumed roughly two hours post workout to continue the recovery process.

@piniwini: How long should you spent on a HIIT workout? Is it less time than usual as it's more intense?

Generally yes HIIT workouts can be anywhere between 10 and 30 minutes, the aim is to work as hard as you can over a shorter time frame. 

@lauranorts: What's the best exercise to do in order to tone the lower section of your stomach??

Hanging leg raises / Weighted crunch / Swiss ball plank

@arderelife: What is the most beneficial exercise for toning your arms?

While there is no one exercise for toning arms, I would say start with:

 - Standing barbell bicep curls - Seated Overhead tricep extensions

@yasminrae: Is a HIT workout the best for burning calories quickly? 

HIIT workout will give you more bang for your buck. While yes it's sometimes true that during your actual workout more calories are possibly burned by longer cardio sessions, you have to understand that calories burned during the workout is only one part of them whole picture. After your HIIT you will get a greater 'after-burn' effect, a process whereby your body is having to take in more oxygen to restore your body back to its resting state. This can last up to 38 hours.

Jay Copley is a @PUMATraining Trainer and Barry's Bootcamp instructor. Get inspired at @jaycopley #NoMatterWhat

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