Tag Archives: Fitness

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

 

 

Dumbbells or barbell?

05 Friday Sep 2014

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“Should i use a bar or a dumbbell?” 

This is something i hear quite a lot and I’m going to go through a few pros and cons to using both. I personally love the contraction i feel in my muscle when I’m using dumbbells, purely because it involves more muscle fibres to be recruited and other muscles having to work as stabilisers. For example when your performing the chest press exercise with a dumbbell your using a lot more of your core muscles to actually get the weight up, another thing is when your using dumbbells your actually isolating the muscle more than you would with a bar. On the other hand using a bar can great because the weight is distributed evenly therefore making it a little bit of an easier exercise to get the hang of. All that being said you weather you prefer using dumbbells or bars you need to make sure that you use BOTH. Spend a few weeks practising your technique using dumbbells then go on to the bar and then back to the dumbbells. Using one more than the other will result in an imbalance and your body will begin to get used to it and ultimately stop progressing.

Workout wednesday

03 Wednesday Sep 2014

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Tonight i managed to fit in a great workout which involved high intensity cardio mixed with some strength and conditioning exercises. This workout is a circuit which focuses on compound lifts and movements to improve all round strength. Aim to have as little rest as possible in-between the exercises. Tonight i did this 5 times but do whatever you feel comfortable and see how you get on!

Interval sprints on treadmill – Sprint for 30 seconds, walk for 30 seconds x 5 

Pull ups to failure x4

Bench press – 10×4

Deadlifts 10×4

Squats 10×4

 

Drink more water

02 Tuesday Sep 2014

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It seems that americans carry bottled water everywhere they go and drink litre after litre however the majority of us in the united kingdom kind of take it for granted and almost neglect it. Apart from the obvious fact that water hydrates you, drinking water has endless benefits. So here are a few I’ve thought up, get drinking!

 

Cheap:

Water is FREE! well most of the time but its much cheaper than buying juices or fizzy drinks

 

Clear skin:

Anyone suffering with acne i can guarantee that increasing your water intake will result in clearer skin!

 

Calorie control:

Water will not directly result in weight loss but drinking a glass of water opposed to a fizzy drink with 100+ calories is a much better option and will help you control your calorie intake. 

 

Boosts immune system:

Someone who drinks loads of water is way less likely to get ill than someone who drinks coke all the time.

 

Flushes toxins:

I think your find that drinking a lot of water will result in you needing to go to the bathroom much more frequent but this is all good because your constantly flushing out the toxins from your body.

 

Morning workout

31 Sunday Aug 2014

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Instead of hitting the gym, this morning i took a little trip to primrose hill in london where they actually have an outdoor exercise area with pull up bars, dip stations, rings and other equipment that with a little imagination you can have a great workout. Lately I’ve been getting into my calisthenics exercises and really trying to improve my core strength so this location was perfect! I find outdoor training really enjoyable and rewarding, especially when your lucky with the weather. Spend a few minutes browsing online and look for some good locations or outdoor gyms in your area and give it a go, you don’t always need to pay for expensive gym memberships to get in shape! If your lucky enough to have one of these outdoor gyms local to you, make sure you use it. Today was my first time actually trying one out and i absolutely loved it and got a great pump from all the body weight exercises i was doing! 

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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