Tag Archives: cardio

Pre & Post workout meals

23 Monday Mar 2015

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Many people have no idea when it comes to what to eat prior to a workout or afterwards. Getting the right kinds of nutrients into your body is vital at the best of times but even more so on a day of intense exercise. Usually before a workout you would need some high carb&protein foods. Taking in carbs and protein before you workout will give you the vital energy boost your muscles need to get through your workout.

Similarly, after your workout you are also going to need to intake carbs to help you regain your energy but this will vary depending on what kind of diet plan you are following. You also need to get in as much protein as possible to help your muscles recover and grow back STRONGER

Here are a few different pre/post workout meals that are perfect for anyone looking to make progress.

1.)  PRE – Oats & banana & coffee

2.) PRE – Protein shake & Brown toast topped with wholemeal peanut butter

3.) POST – Veggie omelette with advacado

4.) PRE – Dried fruit and coffee

5.) POST – Chicken breast & Brown rice

6.) POST – Lean steak & Sweet potato

7.) PRE/POST – Poached egg on brown toast

8.) POST – Protein shake & sea bass in salad

9.) PRE/POST – Homemade recovery shakes

10.) PRE – Granola with mixed nuts & 1pint water

 

25 minute HIT cardio & Abs

19 Thursday Mar 2015

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Here is a quick HIT cardio & ab workout that only takes 25minutes to do. This workout can be done either in the gym or outdoors on a flat pavement/grass.

Box jumps – 3 sets of 20

Burpee push ups – 3 sets of 20

Treadmill interval sprints – 30 seconds sprint – 30 second off (10 sets)

 

AB circuit X3

Sit up twists – 30

Leg raise – 30

Vertical leg crunch – 30

Flutter kicks – 30

My top tips for girls on how to get in shape

18 Thursday Dec 2014

Posted by in 6pack, Fashion, Fitness, girls workouts, Muscle, squatting

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Since the Victorias secret fashion show was aired over here in the UK last week, Girls have been flooding in to the gym asking the same question, ” how can i look like a Victorias secret model?”. Its great to see girls want to get in shape and look fit but for the vast majority of you, the answer is… you won’t ever look like one. Not because you don’t have what it takes to train intensely for months on end and follow a strict diet but because your GENETICS will not allow you to. The girls that walk the runways are models for a reason. All of them are naturally thin and can maintain a low body fat with little effort. Yes alot of them do train like crazy also, but i think you will find that if you looked at some of their first shoots as models, they all still had good figures. With that being said, you can still get in GREAT shape no matter what kind of genetics you have. It doesn’t matter if your 5,10″ with long legs and a naturally thin stomach or your shorter and carry excess fat.

So how do i actually tone up and lose weight?

If you follow these 5 key steps i can guarantee you will see great progress and start to achieve your fitness goals in no time.

1.) Train often and stay consistent – To make progress you need to be staying consistent with your exercise and diet.

2.) Eat clean – I always say its 70% diet and 30% exercise. Cut out all junk food and bad carbs and start eating healthy and more nutritious meals.

3.) Do cardio – The easiest way to lose weight is to get on some sort of cardio based regime. High intensity cardio mixed with body weight exercises are perfect.

4.) Body weight exercises – Resistance training for girls is hugely effective, it doesn’t only aid weight loss but doing a mixture of body weight exercises and actually lifting light weights for high repetitions will tone and shape your muscles and give you that look you’ve always wanted.

5.) Don’t be fooled – There is so many diet plans and weight loss courses that promise girls certain results. The majority of them are useless. A mixture of regular exercise and maintaing a healthy diet will work just fine.

 

How to lose weight fast with HIT CARDIO

07 Sunday Dec 2014

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High intensity cardio (hit cardio) is a great way to maximise the intensity of your workouts and really help you burn the most calories as possible. For those who are unfamiliar with the term, its basically any kind of cardiovascular exercise/workout that gets your heart rate up and really pushes you to your max. I notice that alot of people approach cardio the wrong way, they tend to spend the duration of the gym session on a cardio machine going at a steady pace, hoping they will lose weight and burn calories. HIT cardio is a much better way to burn calories and you can do it in half the time. The best way to burn calories and get in better shape is to get your heart rate up as high as possible and get your entire body working at a pace that will really push you and force your body to adapt. I guarantee that if you scrap the normal cardio routine for a few hit cardio sessions a week, you will see a huge difference in your fitness in no time.

Here is my HIT cardio workout that i did this morning.

warm up:

2k run

Interval sprints on treadmill:

run at a moderate pace for 30 seconds then sprint for 40 seconds. x 15

Rowing machine:

Row 3000 for time

Box jumps

3 sets of 20 reps

Burpees

3 sets of 30 reps

punch bag 

5 x 3 minute rounds with speed punching for 1 minute every other minute.

Halloween HIT workout

01 Saturday Nov 2014

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HIT WORKOUT

Rowing machine

3000m as fast as possible

Box jumps

3 sets of 15 reps

Pull ups

50 reps as fast as you can with as little rest as possible

Dips

3 sets of 8-12 reps

Hanging leg raise (or knees)

3 sets of 15-20 reps

Medicine ball sit ups

3 sets of 20-30 reps

HIT SUNDAYS

05 Sunday Oct 2014

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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

 

 

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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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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

 

Fitness Friday

29 Friday Aug 2014

Posted by in 6pack, Bodybuiding, Fitness, girls workouts, Male model, Muscle, training for girls, Training whilst travelling

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Today i was planning on getting down the gym and doing some circuits and cardio, but unfortunately i haven’t had the time. I know many of you also have this problem due to commitments which are probably more important than the gym which is understandable. However if you feel like you still want to workout, going over your local park or even exercising in your back garden is acceptable. Anything that gets a sweat on and your heart rate up is good!

Anyway here is my workout that i did today since i couldn’t get down the gym, this is a mixture of cardio and also some strength training, this can be done no matter your gender or fitness level! give it a go and see how you get on.

Light cardio:

1mile steady jog

Interval sprints:

100m sprint – 30 second walk x 3     *if 100m is to much for you try 50m

Body weight exercises:

pull ups to failure  x 20 burpees

push ups to failure  x 20 mountain climbers 

plank to failure x 3

 

 

Over training

20 Wednesday Aug 2014

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Over training is a subject that i think many people disregard and don’t even think about as they are to busy trying to improve their fitness or pack on as much muscle as possible. This is great, however the majority of people don’t actually realise that overtraining can massively effect your fitness goals or muscle gains or even result in injury. To improve on any aspect of fitness you need to overload your body to some extent for a fair amount of time, however you still need to have rest days to let your body completely recuperate and adjust to the physical demands A Typical week for me i probably train anywhere between 4-6 times but i always make sure i have one or two rest days where stock up on all the nutrients i need to prepare me for the up coming workouts.Overtraining will eventually result in your gains slowing down or stopping all together! Make sure you rest. i get it its hard for some people as if your like myself and you love training you feel lazy or agitated when your not in the gym but for your own sake be sure to have some chill time.

Some of you are probably not sure what the signs of over training are so here are a few common symptoms:

Constant muscle soreness

Trouble sleeping

Feeling weak and tired 

Weak immune system 

Lack of motivation

If you have any of these signs or your now thinking that your overtraining just have a few days of or if your a heavy weight lifter why not try and swap the weight sessions for a few light cardio sessions instead?

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