Monthly Archives: August 2014

Why can’t i get a 6 pack?

18 Monday Aug 2014

Posted by in bodybuilding, Fitness

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Sorry to break it to you but there is no ” 6 pack shortcut”

These days i come across so many so called ‘experts’ online that tell everyone if they do this certain workout they will get a 6 pack and lose excess stomach fat ect. Sorry but abs are made in the kitchen not in the gym, yes doing certain abdominal exercises will help but the secret to a lean stomach is purely diet and maintaining a low body fat. A lot of these guys on youtube (i won’t name names) are fooling you. What they are forgetting is that the vast majority of their video audience are more than likely out of shape and over weight, so doing countless sit ups in your room everyday will not really get you anywhere if your still eating the same rubbish foods instead of a healthy diet.

So now your asking how do i lose the body fat?

If you want a toned stomach you will firstly need to lose the weight and start eating clean. I would recommend starting with a good cardio routine 3-4 times a week which involves a mixture of high and low intensity training. Doing things like hill sprints and interval training are a great way to keep the intensity high. Also circuit training is another great way to lose weight because involving weights and resistance exercises will help you tone up at the same time. This along with a good strong meal plan and staying away from simple carbs and bad fats will in time result in the stomach that you want! There is no ” 6 pack shortcut ” 

Just something i wanted to clear up, if anyone has any further questions feel free to comment. x

 

 

SQUATTING FOR GIRLS

17 Sunday Aug 2014

Posted by in bodybuilding, Fitness, girls workouts, training for girls

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Over the past year or so I’ve really noticed that girls have become obsessed with squatting and thinking that doing things like  ‘ the 30 days squat challenge ‘ will result in having an ass like kim kardashian, this is honestly ridiculous! squatting alone will not necessarily get you bigger glutes. Just like any other body part, you need to work every possible angle and squatting alone does not hit every angle. Girls should be trying exercises like lunges,kickbacks,hamstring curls, leg press and hack squats. Exercises like these along with frequent cardio and a good diet will in time begin to shape a far better figure than just squatting alone in your bedroom for 30 days. Please take note!

BUILD A BIGGER CHEST

17 Sunday Aug 2014

Posted by in bodybuilding, Fitness, fitness model, Male model

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Training chest Is a favourite for me and I’m probably not speaking for myself when i say that, However i notice that a lot of people stop making progress when it comes to chest and the main reason for that is they use the same exercises week in week out for months and months. Your body eventually gets used to certain exercises and you need to change it up to carry on progressing. So here is my personal chest workout that i recently designed which i i love. This is an advanced chest routine so but its guaranteed to leave you with a great pump and you will be aching for days!

Flat bench dumbbell press drop sets 

12,10,8,6 X 4

Incline dumbbell press superset with incline push ups

10X4 and push ups to failure between every set

Decline dumbbell press superset with push ups

10X4 and push ups to failure between every set

Incline Dumbell fly superset with dips 

10×4 and dips to failure between every set 

High cable cross over drop sets 

12,10,8,6 X 4 

Low cable cross over drop sets 

12.10,8,6 X 4

 

HOW DO I GET STARTED?

16 Saturday Aug 2014

Posted by in begginner workout, bodybuilding, Fitness

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For me training in the gym or exercising in general is a way of life and i find it easy to get up and workout but i know for so many of you getting started is probably the hardest thing.

Where do i start in the gym?

i know not everyone is super fit or has a muscular lean body so i find people asking me ” where do is start?” alot. Starting of in the gym can be confusing and a bit boring for most as to be honest they don’t really know what they are doing or how to exercise at all, So I’ve been thinking and here I’ve come up with a basic plan for the gym.

1.) Warm up – this is a must as you need to make sure you get the blood flowing and loosen up the joints you are going to be working. 

2. Stretch and joint mobilisation – So many people avoid stretching all together but please make sure you stretch of the muscles you are going to be working otherwise and also spend a couple of minutes preparing your joints. You are prone to injury if you don’t do this and I’m sure you’d agree that injuring yourself on your first outing to the gym is a bit embarrassing.

3. Cardio or weights – For a beginner i would advice to spend maybe 20-30 minutes using some cardiovascular machines at about 6-8 intensity and then move on to some resistance training and free weights also. You don’t need to be doing crazy amounts of sets or any fancy training just along as you ease into it at a relitively good intensity. I usually do between 3-5 sets of most free weight and resistance machine exercises but if your starting out i would recommend 1-3 sets with a rep range of 10-15

4.Warm down and post stretch – spend another 10 minutes just warming down and stretching of, again this will help prevent injury and stop blood pooling to your muscles. another good reason to do this is so you don’t ache as much which feels awful for most beginners. 

Relax – probably the most enjoyable part is that you need to relax after training! i don’t mean relax by eating a bar or chocolate or stuffing your face i mean just chilling out at home for a few hours.

If you use these tips next time you go to the gym without a clue what to do I’m sure your feel much more comfortable and confident. Training is fun and enjoyable when you know what your doing so please give this a go and let me know how you get on!

x

SKINNY GUYS CAN BUILD MUSCLE

15 Friday Aug 2014

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A lot of guys who i speak to who are skinny and have a classic ectomorph body shape think they can’t build muscle or its to hard or to much effort. One of the main reasons skinny guys find it hard to build muscle is because the don’t eat enough, simple. You need to be eating an extra 500-100 calories a day if you want to build muscle and also make sure your protein and carb in take is high! a combination of the both aswel as a good gym regime will eventually result in muscle gain. Another thing is also your actual training its self has to be super intense, I’m talking about lifting heavy at a rep range of maybe 6-8 opposed to 10-12 which i find a lot of guys use. This in time will result in a good strength and muscle increase. For me personally i use a rep range of 10-12 or sometimes 10-15 purely because i don’t lift for strength or huge muscle gains as then type of modelling would not really want an arnold schwarzenegger in front of the camera. Ill be posting some good examples of workouts for maximum strength and muscle gains over the next few days, if you have any questions on this subject please feel free to comment 

thanks x

Training when travelling

14 Thursday Aug 2014

Posted by in Fitness, fitness model, Male model, Training whilst travelling

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This month I’m in edinburgh, scotland for work and I’ve been finding it increasingly hard to train since I’ve been sooooo busy! however… I have a few good tips and ideas for anyone who is in my position. Firstly you need to MAKE TIME. Im sure you can all make time to watch your favourite tv show but when it comes to exercising all i ever hear is excuses. Making time to train really isn’t as hard as you think, all you need is a spare few minutes and space to actually train. For example a local park or even your bedroom is fine. Personally I’ve been training a lot outside because Edinburgh has a lot of hills and steps so I’ve been getting in my cardio by running up and down steps or doing hill sprints! If your in a new city or a unfamiliar enviroment you should spend some time exploring and finding cool new places to train. You also don’t need a fancy gym or expensive equipment you can use your own body weight to train, for example push ups, sit ups, dips, pull ups, planking, wall hands stands… the list goes on! If your still not to sure on how to use your own body weight ill be posting some cool workouts or even go on youtube and check some ‘body weight exercises’ for some quick and fun workouts.

Any questions feel free to contact me guys!

Oliver bailey fitness :)

14 Thursday Aug 2014

Posted by in Fitness, fitness model, Male model, Uncategorized

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hey guys my names oliver bailey and I’m an up and coming personal trainer from london! I’m 20 years old and i currently work as a fashion model signed to AMCK model management! I’m here to provide tips/advice on everything to do with fitness and the whole industry. Feel free to ask me any questions as id be more than happy to answer them 🙂 IMG_0051