Category Archives: fitness model

Summer bodys are made in the winter

20 Monday Oct 2014

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SUMMER BODYS ARE MADE IN THE WINTER

Now summer is over and the hot weather and longer days are gone, staying motivated seems difficult. Even i have days where i would rather lay on the sofa and watch TV than go workout, but i always tell myself that ” summer bodys are made in the winter”. Building a quality physique takes more than just a couple of months training prior to the all important holiday. You need to be training all year round if you want that dream body. I get that everyone has different goals and not everyone wants to be ripped up with 6% body fat like me but the principal remains the same. Im constantly seeing people uploading pictures of muscular/lean guys or girls with tanned skin and toned abs with a caption of ” dream body”. If your one of these people you need realise that these amazing physiques belong to those who train all year round and don’t just workout from march – august.

Ive been working out now for around 5 years and my physique is still no where near where i want it to be. I never let this discourage me though. I know that if i carry on training how i am, eventually i will reach my goal.

There really is no better time than the present!

Outdoor fitness

07 Tuesday Oct 2014

Posted by in bodybuilding, Fitness, fitness model, girls workouts, Male model, Muscle, training for girls

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Training outdoors is something that is hugely neglected! why would you want to go train in a sweaty gym when you can train for FREE in the outdoors? Tonight i coached a fitness bootcamp over my local park and even though its turned pretty cold lately  and the floor is wet, it was still a massively successful workout for everyone that came along. Obviously exercising in the gym has a lot of possitives like having various weight/cardio machines in one place. But for those who cannot afford some of the pricey gym memberships or personal trainers, the outdoors is perfect!

Lately I’ve really got into calisthenic training. For those who are unfamiliar with calisthenics, its basically all based around using your own bodyweight to exercise. Its great because you can practise absolutely anywhere and of course its free! Theres a great place in London where i often train, they have different variations of pull up/monkey bars and dip stations. I often find that when i train here, i actually get a better workout in than when i train in my local gym. After a bit of research I’ve found out that in and around London there are loads of these outdoor gyms. Get online and find your local.

GET OUTDOORS!

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HIT CARDIO

23 Tuesday Sep 2014

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Here’s an outtake from a recent shoot i did in London. This is probably the most up to date shoot in terms of what kind of shape I’m currently in, lately I’ve been doing much more cardio and I’m really seeing a difference. Its so easy to get caught in weight training and focussing on getting bigger that alot of people neglect cardio. Cardio is going to really help you keep your body fat down and help increase your all round fitness.

Ive recently been doing a lot of HIT cardio (high intensity cardio). If your not familiar its basically when you go all out to your max! Often done in some kind of interval workout or circuits.  Its great because its a much more intense way of getting your cardio done and your going to see much better results than just spending ages on a cross trainer. My latest HIT cardio workout is running at an incline for about 10 minutes at a moderate intensity for a warm up, then i sprint for a minute then reduce the speed and recover for 30 seconds. I do about 5 sets of these sprints followed by some body weight exercises like burpees which ill superset with pull ups.

Give HIT cardio a try!

Posted by | Filed under 6pack, Abworkout, begginner workout, Bodybuiding, bodybuilding, Fashion, Fitness, fitness model, Male model, Muscle

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Bigger shoulders

21 Sunday Sep 2014

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What a lot of people don’t realise when it comes to building well shaped muscle is that you need to hit the muscle from every angle. Your deltoids are a muscle that have 3 main heads or sections.Which are the anterior (front) middle and the posterior (rear). So to form well rounded shoulders you will need to be doing exercises that don’t just work the anterior head but the middle and posterior also. Here is a great workout that will do just this.

21s – superset front raise with side raise and rear delt raise

7 reps front,7reps side raise,7reps rear delt raise x3
Military press (barbell)

10reps x 3 sets
Side raise (dumbbell)

10reps x 3 sets
Front raise (barbell)

10reps x 3 sets
Upright row (EZcurlbar)

10reps x 3 sets

Rear delt raise (dumbell)

10reps x 3 sets

Shrugs (dumbbell)

10 reps x 4 sets

SECRET TO A GOOD BODY

15 Monday Sep 2014

Posted by in Abworkout, begginner workout, bodybuilding, Fitness, fitness model, girls workouts, Muscle, training for girls, Training whilst travelling

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Repetition is key

= CONSISTENCY 

Just like anything you do, the more you do it the better you become. When it comes to reaching your goals physically or mentally REPETITION is key. It drives me mad when people say they want to have a good summer body or they want to look like a certain person who has a physique they want, they don’t realise that the person they are aspiring to look like has has been training consistency for much longer than a few months just so they can look good for summer, They train numerous times a week and eat clean. A good body doesn’t just come over night and no legal supplement can be purchased which will miraculously get you in shape. The secret is to train train train, eat eat eat and rest! So please to anyone out there that thinks they can just start training in march to be ready the july holiday, think again.

BUILD A BIGGER CHEST

17 Sunday Aug 2014

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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

 

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