MOTIVATION
FOR BUSY STUDENTS ! 

Engineering school can be a complicated thing for
your personal fitness. On the one hand, being in a new environment makes it the
perfect time to meet a lot of new people and to develop new habits. And on the
other hand, between classes and students events, it could be harder to find the
time or the motivation to dedicate you to an intense gym routine. 

Buddy up at the gym ! 
Traditional gym workouts don’t need to be done
alone. So, try to interact with some of people you meet at the gym and build up
a good rapport.

Join a sports society ! 
One of the best ways to balance your social and
fitness lives is to join a sports society. You will use your free time away
from class to train, have fun, and share moments with new friends who have
similar interests.

Go for
it !

IS PROTEIN
CHEATING ?

Protein is an important part of a healthy diet. It’s essential for the growth
and repair of all types of body tissue like muscles organs and immune system. It
helps with digestion, blood clotting, and transporting nutrients and oxygen to
the cells.

Protein-rich foods include, chicken, fish, lean red meat, eggs and beans.
Protein will help your body to maintain muscle mass so to improve.

To build muscle, you need to combine strength training with a healthy diet that
includes enough protein. As well as eating protein, you should eat at regular
intervals.

Next, when you’re training in the gym or in another sporting environment, it’s
important to get all aspects of nutrition right. If you’re looking to see results,
and achieve your fitness goal, eating the right amount of protein is key.

HIIT
WORKOUT ... WHAT IS IT?

If you want to burn fat, improve endurance and build strength, then “High
Intensity Interval Training” also known as HIIT, could be the workout for you.

HIIT is a form of interval training, which alternates short periods of intense
exercise with periods of recovery. It is a popular training method with people
who want to get fit and fast. People who train using the HIIT method often see
results in a very short period of time.

During HIIT session, the athletes go from a low intensity to high intensity at
maximum. This might be going from a slow jog to a 20 – 30 second sprint. Then the
athletes return to the lower intensity, before repeating the session as many
times as possible.
It can include many exercises such as running, cycling, rowing, or squatting.

The results will be worth it !

ADVICES !


Warming up !

A good warm up is essential before any exercise session. Warming up gets your
mind and body ready for exercise. It reduces your chances of injury, and allows
you to train harder and to improve your performance.  

Train lightly !

If you are starting a new sport or activity the best thing is to start
sensibly. A gradual approach with light training will allow your body the time
it needs to adapt to the new exercise and to do it better.

Staying hydrated !

Dehydration can make the muscle soreness worse, so it’s important to stay
hydrated before, during and after exercise.

HOW TO
RELIEVE MUSCLE PAIN ?


If you start a new fitness programme or activity, you will experience muscle
soreness. Although it can be uncomfortable, muscle stiffness or achiness is
normal. Muscle soreness is actually a sign that your body is adapting to the
workout. It’s how you get fitter and stronger.

The stiffness or soreness occurs because exercises cause microscopic damages to
the muscles. The pain tends to happen within a day or two after exercising, and
can affect anyone from beginners to elite athletes.

The good thing is that it doesn’t last for long. You will feel better within a
few days, and the next time you do the same workout, your body will be better
able to do physicals efforts.