So how do you get ripped like Josh Smart? What are some of his secret training tips to looking so good on and off the paddleboard? Here are 3 specific training tips to getting you in top looking and performing shape on and off the board:
1. Diet
You’ve heard it before but Abs are made in the kitchen. Clean up your diet and stay consistent. If you treat your diet like a scientific experiment and control the variables then you should be able to change one thing and see what happens to your physique. Try breaking up your total allotted calories in a day to smaller meals, which will help kick in your metabolism. Increase protein intake to prevent muscle breakdown and research BCAAs. If you weight 100lbs then you should be having at least 100g of protein per day. And NEVER EVER skip breakfast!!! Eat within 45 minutes of waking up.
2. HITT (High Intensity Interval Training)
Far Superior for fat loss vs steady state cardio in less time. Try doing sprint intervals while out on your paddle workout or on cardio equipment at your gym. On an elliptical try a 15 minute HIIT workout. 30 seconds you sprint as fast as you can (increase resistant level), then recover for 1 minute to bring heart rate down. Repeat this for 15 minutes. When doing your weights in the gym create circuits that you can move to quickly while keeping heart rate up.
3. Sculpt in the gym
Lift with an Aesthetic purpose vs Ego Lifting. Form is Key to allow the maximum amount of blood flow to the muscle, thus creating a fuller looking muscle and shape. Bad habits or bad form will show in the development or lack of development of the muscle. Focus on the mind to muscle connection and squeeze the muscle. By lightening the weight you will find that you have more control over the movement and can squeeze and contract the muscle, thus making it more effective then relying on the heavy weight to get the desired pump. Try Functional training in the gym like doing squats on a Bosu Ball, or you can get even more creative.
Bonus tip….
You are lean but still don’t see your abs? Create a 15 min ab routine at home and do it 5x a week. Your abs will love the increased blood flow and the appearance of them will improve.
About Josh Smart:
Originally from Utah, Josh Smart moved to Fort Lauderdale, Florida in 2008 and started working at the exclusive Lauderdale Yacht Club. He was introduced to SUP in 2010 and started using it as his “secret weapon” for physique competitions. His passion grew into the racing scene and he hasn’t looked back since. You can follow his passion for the sport on IG “smart4fitness.”
