1. Swim Faster: To build speed in swimming, develop your ankle flexibility. Flexible feet will act like flippers and propel you faster through the water. To increase your flipper flex, do this: Sit on the floor with your shoes off. Extend your legs in front of you, heels on the floor. Point your toes straight out as far as possible, then flex them toward your shins as far as you can. Repeat for 1 minute.
2. Muscle Up Your Back: When doing lat pulldowns, don't wrap your thumb around the bar. Instead, place it on top, alongside your index finger. This decreases the involvement of your arm muscles, so you'll work your back harder. Works for pullups, too.
3. Recover Faster: Recover faster from a hard workout by lightly exercising the same muscles the following day. Use a light weight—about 20 percent of the weight you can lift one time—and do two sets of 25 repetitions. This will deliver more blood and nutrients into your muscles so they repair faster.
AJ currently lives in Toronto where he leads award-winning and cutting-edge research at Ryerson's Physics department as a PhD candidate.
His main research focus is in medical ultrasound imaging and applications of ultrasound including drug delivery. This research area is a promising field for finding minimally invasive treatments for cancer.
Throughout his research, not only he has published numerous peer-reviewed papers, but he has also won many awards such as the prestigous Vanier award - the first researcher ever to receive such grant at Ryerson.
Despite AJ's incredible academic achievements, he is also an avid fitness professional.
For several years, AJ has been providing dietary and fitness advice to friends and clients to not only avoid hitting a plateau in building muscle and losing fat, but also to keep year-round shredded body.
He has been taking part in competitions since 2010 and has landed huge success on and off the stage. Winning the IDF and IDA in succession in 2012 are amongst his professional fitness accomplishments.