Category Archives: Uncategorized

6 pack abs workout

29 Wednesday Oct 2014

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Instead of going straight into the ab workout your going to be doing some moderate to intense cardio before hand. The reason for this is to really help with additional weight loss. To see your abdominal muscles you need to have a low body fat and little fat around the stomach area.

Incline treadmill sprints:

5 sets of 30 second sprint x 30 second slow jog recovery

Cross trainer:

10 minutes at a moderate to intense pace

Box jumps:

5 sets of 20 box jumps

 

Ab circuit

Hanging leg raises:

3 sets of 15-20 reps

Medicine ball sit ups:

3 sets of 20-30 reps

Crunches:

3 sets of 30-50 reps

Double crunch:

3 sets of 20-30 reps

 

Workout saturday

18 Saturday Oct 2014

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This week I haven’t been able to train much due to being in Amsterdam for a music festival. Despite having an amazing time i felt so guilty about eating chocolate waffles for breakfast lunch and dinner and not training. So now its safe to say i can’t see my abs! Anyway, today was my first day back in the gym and back eating clean, so what better way to ease back into working out than doing a crazy intense total body workout. Here it is:

Rowing machine:

2000m as fast as possible

Deadlifts:

3 sets of 10-12 reps

Squats: 

3 sets of 10-12 reps

Military press with bar:

3 sets of 10-12 reps

Flat bench press superset with dips:

3 sets of 8-12 on each exercise

Pull ups:

30 reps as fast as possible with as little rest

 

 

How to build LEAN MUSCLE & GAIN STRENGTH

02 Thursday Oct 2014

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Most people would probably argue that you either build lean muscle by doing high reps and taking in high protein and low carbs or you gain strength by reducing the reps, upping the weight and upping your protein and carb intake. Why can’t you do both? You can, and here is how you do it:

The majority of guys that train in the gym will typicaly split the muscles up. For example, monday is chest and tricep day and tuesday will be back and bicep and so on. Yes this method is massively beneficial because it helps focus all your energy into one muscle group instead of doing 3-4 in a single session. However, here is something i do which others don’t. I spend a workout a week focussing on compound lifts and power lifts. Usually i spend every sunday doing heavy squats, dead lifts, barbell press and a mixture of olympic power lifts. These kinds of lifts and movements are great for building overall strength and maximising muscle growth and also help release natural testosterone (which aids muscle growth). I can guarantee that if you spend at least one day a week focussing purely on these kinds of movements you will in time see a huge change in your overall strength and thank me!

Simple 6 pack secrets

29 Monday Sep 2014

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Here are a few simple tips to help see progress when it comes to getting the all important 6 pack. I follow each and every one and have found massive success with using them all. Give them a try and let me know how you get on.

1.) DO ABS FIRST – As soon as you begin your workout make sure you train abs first. 99.9% of people do abs at the end of the workout, when they are tired and therefore get a half hearted ab session done when if they would of done them first they would have put 100% percent into it.

2.) GO HEAVY – For some reason everyone thinks that they need to do 100 sit ups or 100 crunches to see progress. Why such a high rep range? Abdominals are like any other body part, yes they do respond well to high rep range but they also respond well to adding some weight and getting maybe 10-15 reps also.

3.) WORK YOUR OBLIQUES – defining your obliques will really give your torso the complete 6 pack look.

4.) CUT THE JUNK FOOD – As i said before, abs are made in the kitchen! So stop eating sweets,chocolate,cakes and start eating lean meats and veggies!

Total abs

17 Wednesday Sep 2014

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Heres a workout thats uses supersets to hit all areas of your stomach, Your upper and lower abs and also your internal and external obliques.

Superset
Hanging leg raise – 10-20 reps x3
Rope crunch – 10-20 reps x3

Superset
medicine ball sit ups – 10-20 reps x3
laying scissors – 15-20 reps x3

Superset
oblique teapot – 10-20 reps each side x3
laying side crunch – 10-20 reps each side x3

MYTH = Weights make women bulky

17 Wednesday Sep 2014

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So many women think that for some reason lifting weights will result in them bulking up. I don’t know who has drilled this into their heads but its a complete myth! Firstly women don’t have nearly as much testosterone as men do, which means building muscle is much more difficult. Secondly your going to have to be consuming a massive amount of calories whilst going pretty hardcore on the weights to notice any kind of bulk in your muscle which most women don’t do anyway. If your a female and your hesitant about lifting weights for that reason,you need to get that idea out of your head. Weight lifting can be hugely beneficial for women. One of the big benefits is that it helps you burn extra calories because when you break the muscle down it burns calories repairing itself. Another great reason is that it helps sculpt your body. Doing cardio alone will more than likely just result in weight loss, if you want to tone and shape your body, lifting weights will help!

Boxing circuit

13 Saturday Sep 2014

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Boxing circuit
Spending workout after workout on a treadmill or cross trainer trying to burn as many calories as physically possible gets pretty boring after a while and this is one of the reasons most people stop exercising, they don’t find it fun and it becomes more of a chore. It doesn’t have to be this way! There are so many exercise classes on the market these days that are fun. Personally i love getting my cardio done in the form of boxing or any type or martial arts. When i say boxing i don’t mean you have to get in a ring and get punched around for 12 rounds, I’m talking about doing rounds on a heavy bag and then mixing it up with some circuits that will incorporate body weight exercises which is great for improving your fitness and gets you ripped up at the same time. Here is a workout that will push you to your max and get your heart rate up. You don’t need to be a professional boxer to do this, just give it a go and see how you get on

Round 1: 5 minutes on the bag X 3

Punching normal speed for 2 minute then speed punching for 1 minute
As soon as your done:
20 burpees
20 press ups

1 min rest

 

Round 2: Bag work X3

Heavy punches for 2 minute then speed punches for 1 minute seconds
As soon as your done:
20 mountain climbers
1 minute plank

1 min rest

Round 3: Combination punching X3

  • 1 punch – 1 push up
  • 2 punch – 2 push up
  • 3 punch – 3 push up
  • 4 punch – 4 push up
  • 5 punch – 5 push up
  • Then go backwards until 1 punch – 1 push up

1 min rest

 

What body type are you?

12 Friday Sep 2014

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bodytypes

Body types

When it comes to building muscle i think its important you should know a bit about anatomy of the body instead of just going to the gym and lifting weights and thinking thats going to be enough to change it. Understanding your body and knowing how it works is crucial when it comes to any physical activity. Some of you may already know what the different body types are but for those who don’t I’m going to run through the 3 different types, You will need to decide which one most resembles you and then train and eat accordingly.

Ectomorph

  • skinny and lean
  • slightly muscled
  • Natural low body fat
  • Find it hard to gain weight
  • Ruler appearance
  • Fast metabolism

Mesomorph

  • Muscular
  • Square frame
  • naturally strong
  • respond well to exercise
  • Efficient metabolism
  • evenly distributed body fat
  • big boned

Endomorph

  • Muscle gain is easy but tend to bulk
  • puts on weight easy
  • big boned
  • Slow metabolism
  • Find it hard to keep fat of
  • naturally have more body fat
  • Fatigue faster

Now you know the 3 types you need to decide which one you are, knowing your body type is important because you need to specialise your training and diet plan depending on what one you are. For example a ectomorph will need to consume high amounts of calories/carbs/protein to put weight on and maybe have to cut down on cardio and focus on more weight lifting, and endomorph being the opposite.

Low carb High protein meals

09 Tuesday Sep 2014

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When it comes to losing weight or building muscle, Your diet is just as important as the physical exercise. A lot of people seem to know what they are doing when it comes to training but when it comes to dieting they have no idea. So here I’ve put together a few high protein and low carb meals which with proper exercise will result in fat loss and muscle growth. 

 

BREAKFAST IDEAS

  • 3/4 egg omelette with a glass of water 
  • Scrambled egg on brown toast
  • Granola with low fat yoghurt 
  • Fruit salad and protein shake
  • Eggs and bacon
  • Omelette and veggies

LUNCH IDEAS

  • lean chicken breast and brocoli
  • Low fat yoghurt with mixed nuts
  • Chicken breast with sweet potato
  • Fruit smoothie with blueberries
  • Protein shake and granola yoghurt

DINNER IDEAS

  • Steak with mixed veggies and protein shake
  • Smoked salmon with spinach 
  • Chicken breast with brown rice and mixed veggies 
  • Protein shake with chicken caesar salad
  • Chicken noodle soup 

Killer leg workout

07 Sunday Sep 2014

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Ive spent a little bit of time creating a new leg workout since the one i usually do was starting to get a little easier, so instead of just increasing the weight i decided to switch it up! Instead of just going heavy like a lot of people do, i decided to utalise drop sets and supersets to really increase the intensity and get a good pump. I tend to do my calfs on a different day so this workout is purely for your quads,hams and glutes. Make sure your warmed up and stretched of before you go into this workout.

 

Barbell squat drop sets 3 sets

– 1st set 12,10,8,6

– 2nd set 12,10,8

– 3rd set 10,8,6

Hack squat superset with dumbbell lunge 3 sets

– 1st set 12reps on each

– 2nd set 10reps on each

– 3rd set 10reps on each

Quad extensions drop sets 3 sets 

– 1st set 12,10,8,6

– 2nd set 10,8,6

– 3rd set 10,8,6

Hamstring curls 3 sets of 10 reps