Tag Archives: gym

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

Posted by in 6pack, Abworkout, Muscle

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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

High rep leg workout for girl

10 Tuesday Mar 2015

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Here is a great leg workout aimed at women thats going to really help you sculpt your legs and build some good strength too.

Don’t be scared that this involves weights and told be fooled into thinking that lifting weights will make you bulky! Notice that all these exercises are high repletion based because this lead to lean and sculpted legs opposed to bulky thick legs.

warm up & Pre stretch

  • Warm up – 5 minutes treadmill 
  • Pre stretch: 
  • Standing quad stretch: 10-15 second
  • Standing Hamstring stretch: 10-15 second
  • Standing calf stretch: 10-15 second
  • Adductor stretch: 10-15 second

 

Jumping lunge: 3 sets of 50 reps 

Box jumps: 3 sets of 15-20 reps 

Barbell squats: 3 sets of 20 reps 

Hamstring curl machine: 3 sets of 20 reps

Calf raise machine: 3 sets of 20-30 reps

Cool down – Bike 5 min

*Repeat pre stretches for post stretches

Bicep and tricep superset workout

25 Sunday Jan 2015

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Bicep and tricep superset workout
The fastest way to growing muscle on any part of your body is to hit it as hard as possible with high intensity. This workout will hit every angle of your biceps and triceps, exercising them back to back will also give you an amazing pump!

Dumbbell bicep curl x Close grip bench press – 3 sets of 8-10 reps per exercise

EZ curl bar bicep curl x EZ curl bar skull crushers – 3 sets of 8-10 reps per exercise

Sinlge arm isolation dumbbell curl x Sinlge arm dumbbell kickbacks – 3 sets of 8-10 reps per exercise

Tricep rope extensions x Bicep rope hammer curls – 3 sets of 8-10 reps per exercise

Weighted chin ups x dips – 3 sets of 8-10 reps per exercise

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

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

 

 

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!!!

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

 

 

Beginner mistakes

27 Wednesday Aug 2014

Posted by in begginner workout, Bodybuiding, Fitness, Muscle

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When i first got into training i had little to no idea of what i was doing, the only thing i wanted to do was put in muscle and look ripped. I spent the best part of 6 months picking up random weights and trying out different resistance machines before i actually began to build knowledge and a good understanding of how to actually workout. This is common for most beginners so If you are fairly new to weight training I’m going to give you a few tips on how to skip the ‘ i have no clue what I’m doing stage’ 

SET GOALS

For me this is one of the most important things you can do, set goals and make sure they are achievable. Knowing what you want to achieve is great, you can then begin to think up ways you can achieve them opposed to just training for the sake of training.

 

START WITH COMPOUND LIFTS

I would highly recommend performing the compound lifts to build your all round strength before you start to isolate muscle groups. Here are the main lifts and presses you should be incorperating into your workouts:

  • Squats
  • Deadlfts
  • Military press 
  • Barbell row 
  • Bench press

* I would definitely add dips and pull ups into your regime also.

 

NOT HAVING A PLAN

 To help you achieve your goals you need to actually have a plan and know what your doing. If your training say 3-4 times a week make sure you know what your doing every day and what muscle group you are training, this will also help you keep track of your progress as every few weeks you will find that certain exercises will become easier and then you can begin to up the weight or intensity.

 

NOT HAVING A MEAL PLAN

When your starting out your body will most likely ache like crazy because its not always used to the exercises and movements you are doing so its going to need all the nutrients it can possibly get in order to help the body recover and grow. So make sure you have a solid diet and your getting in plenty or protein and carbs in order to fuel your body.

 

Now you know what to do and what not to do so please take some of these tips on board and you will be well on your way to making some good gains!

How many reps?

22 Friday Aug 2014

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” how many reps should i do?” i get asked this a lot typically when guys are weight training so I’m I’m going to clear up a few myths and give some advice on what i feel has worked for me. I personally go for anything from 10-15 repetitions purely because for me it gives me a great pump and I’ve still been able to build lean muscle and also gain strength using this rep range. However most commonly you will hear that anything from 4-8 reps is for strength training and 8-12 is usually muscle hypertrophy. Thats not to say that doing 4-8 reps won’t result in muscle growth because usually with any type of strength gains muscle gains will come hand in hand. Anyone experimenting with different weight training programmes and trying different rep ranges needs to remember that what works for someone may not work for yourself so i would recommend to just have fun with it and see what works best for you. Another point i wanted to focus on is that doing for example a classic muscle building 8-12 rep range will not necessarily build you muscle if your diet isn’t spot on. I would say any kind of gains or fitness progression comes from 60% diet and 40% exercise so be sure to eat clean and you will begin to see progress in no time!

Give 100%

One of the main problems i see with guys lifting weights in gym other than awful technique is not giving it 100%. On your final rep of every set you should just about be able to finish the rep and be absolutely exhausted! i see so many people getting to their final rep and then completing it with ease? your gains are made in the final few reps and they should be the hardest. if your finding yourself completing them with ease you need to up the weight otherwise you will never progress.