Category Archives: Fitness

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!

Supersets

13 Monday Oct 2014

Posted by in Bodybuiding, Fitness, Male model, Muscle

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For those who are unfamiliar with supersets I’m going to break it down for you!

Supersetting exercises is a great way to really up the intensity of your workout. A superset is basically when you do one exercise then with little to no rest you go straight into another. An example of this would be to perform shoulder press and then superset it with pull ups. A lot of the time people will do opposing muscle groups, e.g shoulders and back, or even do a circuit of different exercises. They are also great for when your trying to really hit a muscle group hard and force growth, you can superset different exercises for the same muscle group. An example of this would be when i superset flat bench press with dips or dumbbell flys. Another good reason to do them is that they kill time! Sometimes you get to the gym and your rushed for time so using the superset technique you can actually fatigue a load of different muscles in a shorter amount of time than if you was just going to hit them separately.

SUPERSET SUPERSET SUPERSET!!!

Back and bicep workout

09 Thursday Oct 2014

Posted by in begginner workout, Fashion, Fitness, Muscle

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BUILD A BIGGER BACK

BUILD BIGGER BICEPS

Here is a great back and bicep workout that will give you a great all round pump and leave your muscles shredded!

Back

Wide grip lat pull down superset with pull ups (to failure):

4sets of 10 reps

 

Bent over barbell row drop set:

4 sets of 12,12,10,10 reps

 

Single arm dumbbell row:

4 sets of 10 reps

 

Deadlifts 

4 sets of 8-10 reps

 

Bicep

EZ curl bar bicep curl:

4 sets of 10 reps

 

Single arm seated isolation curl:

4 sets of 10 reps

 

Single arm hammer curl:

4 sets of 10 reps

 

3 sets of Close grip pull ups (to failure)

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!

HIT SUNDAYS

05 Sunday Oct 2014

Posted by in 6pack, bodybuilding, Fitness, Muscle

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For most people sunday is a day for rest and relaxation but for me its the opposite! Nothings better than getting a great workout done first thing in the morning to set me up for the rest of the day. I usually train legs on a sunday but recently I’ve slowed down on the crazy leg workouts as i feel my legs are beginning to get a little bit to big and its just not the look I’m going for. So instead of doing countless amounts of squats  , this morning i did a high intensity cardio workout that really got my blood pumping and left me ready for my bed!!!!

Here it is:

Notes: No more than 60 seconds rest in-between each exercise/set

Skipping rope:

10 minutes  – every 60 seconds sprint for 30 seconds

Incline treadmill sprints:

1 minute Sprint (30 second slow jog) X 5 SETS

Rowing machine:

5 minutes (as fast as possible)

Burpee pull up:

20-30 reps X 4 SETS

Box jumps into Burpee:    * If boxes are not available try tuck jumps into burped instead 

20-30 reps X 3 SETS

 

 

What the fitness industry doesn’t tell you

26 Friday Sep 2014

Posted by in Bodybuiding, Fitness, Muscle

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Nowadays because of the internet the fitness industry is forever growing and along with the growth of the industry comes a lot of new trainers/online stars. All you have to do is go on youtube and look for a specific workout or exercise and your flooded with countless videos of topless guys with vain’s popping out of their muscles trying to tell you what to do.

I personally have learned a lot from these kinds of people and made some real progress using certain techniques that a lot of the pro athletes use. However, you need to make sure you take advice and learn from these videos with an open mind. A lot of these guys market themselves very well and make you believe everything they are saying. What the internet does not tell you is that a huge number of these so called fitness/health experts are actually taking performance enhancing drugs (steroids) to look and be in the kind of shape that they are. Im not saying that everyone is taking them because i know guys that are in great shape and are natural, But please don’t be stupid enough to believe that if you copy someones workout and diet plan that is taking steroids that you will end up looking like them, it just doesn’t work like that.

That being said, i have nothing against people that use them. You can gain a huge amount of size and strength taking different types of steroids and everyone is entitled to do what they want. But just make sure when your seeking online advice and new inspiration you keep this post in mind. This is a topic i just wanted to cover because i know a lot of people are easily mislead, don’t be one!

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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.