We may never be able to play basketball as well as NBA megastars LeBron James and Stephen Curry, but trainer Idan Ravin — who has worked with the two greats — is sharing his pro health and fitness advice with PEOPLE!“Consistency is the king,” says Ravin, who is also aDove Men+Carefitness and grooming expert. “Becoming better and becoming great is not something that happens overnight. It’s a lifelong pursuit.”
Nearly as important as consistent exercise is a focus on nutrition.
“Diet is the queen,” he says. “Most people have a sweet tooth, but if you’re going to indulge in that carrot cake it can be about 1,100 calories, which can take you 75 minutes on a treadmill [to burn off]. If you’re trying to lose some weight, try to stick to 1,800 calories a day.”
Even professional athletes need to be mindful of their calories, Ravin explains – but luckily for them they often have a private chef at their disposal. When it comes to going out to eat it’s all about making good choices and “trying to find the best of the worst,” he says.
Next, Ravin emphasizes the important of intensity and focus.
“A lot of times I walk into a gym and see people working out mindlessly,” he says. “The treadmill is okay, but intervals on the treadmill are better. The elliptical is okay, but intervals on the elliptical are better. No matter what you do, as long as you maintain a level of intensity and focus over a long period of time, you’ll see results.”
Ideally, exercise routines should be well-rounded to include an emphasis on cardio, flexibility, balance, strength and power.
“I think all those things have to be included in someone becoming a better athlete or more fit person,” Ravin says. “Yoga is amazing, but it can’t be everything. Running is great, but it can’t be everything. It has to include many, many different colors of the rainbow for it to be effective.”
Switching up your routine can prevent a dreaded workout rut.
“Ritual is kryptonite,” saysThe Hoops Whispererauthor. “Too much habit and too much routine is very, very dangerous. It makes us complacent. When I meet with an athlete, I don’t want to hear what he’s been doing for a very long time, because I think that’s what got them to a point, and now we need to change [it] up a little.”
Ravin says making small changes in your fitness regimen can make big changes when it comes to outcomes.
“If you do it on two feet, do it on one; if you hold a barbell with both hands, hold it with one; if you’re running at 6.0, change it to 7.2 and then go back to 6.0; if you’re on the treadmill and you’re walking forwards, stop and turn around and walk backwards,” he says.
“Part of what I do with [pro athletes] is try to make things a little more different, a little more creative, a little more unconventional, so there is no boredom, so that every day is challenging, and every day builds towards that goal of becoming better and becoming great. It’s about being creative and having fun.”
source: people.com
