08 Wednesday Apr 2015
Posted in 6pack, Abworkout, bodybuilding, Fitness
Tags
abdominals, abs, bodybuilding, exercise, Fitness, legs, muscle, ripped, sixpack6pack, squats, toned, workout
Barbell squat – 4 x 10-12 reps
Dumbbell bench step up – 4 x 10-12 reps per leg
Hack squat – 4 x 10-12 reps
Quad extensions – 4 x 10-12 reps
Hamstring curls – 4 x 10-12 reps
Calf raise – 4 x 15-20 reps
Hanging leg raise – 4 x 10-15 reps
Weighted incline sit up – 4 x 15-20 reps (5kg)
Med ball sit up – 4 x 30-40 reps
Oblique teapot – 4 x 15 reps per side
18 Thursday Dec 2014
Tags
bodybuilding, cardio, fitnessanswers, fitnessforwomen, Girlsworkouts, modelfigure, squats, supermodelfigure, weightloss, weights, women, womenfitness
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.
14 Sunday Dec 2014
Posted in Uncategorized
Tags
abdominals, abs, abworkout, biggerlegs, bodybuilding, dream body, exercise, Fitness, hamstrings, legraise, legs, loseweight, muscle, ripped, squats, trainingforwomen, weightloss, womenworkout, working out, workoutoftheday
Here is a intense high repetition based leg workout, followed up with some core burning abs. The reason i chose to put the two together is because when training legs and performing exercises like squats, alot of natural testosterone is being released which helps with all round fat loss. So adding an ab workout at the end will help you burn of that extra fat around your stomach area you’ve been trying to lose.
Barbell squats:
4 sets of 12 – 15 reps
Hack squat:
4 sets of 12-15 reps
Single leg dumbbell lunge:
4 sets of 12-15 reps per leg
Quad extensions:
4 sets of 15 reps
Hamstring curls:
4 sets of 12
Hanging leg raise:
3 sets of 10-15 reps
Weighted sit ups:
3 sets of 15-20 reps
Exercise ball crunches:
3 sets of 15-20 reps
Double crunch
3 sets of 20-40 reps
08 Saturday Nov 2014
Posted in Uncategorized
Tags
bodybuilding, exercising, fatburn, Fitness, legday, legs, losefat, ripped, squats, squatting, toned, toning, training, weightloss, womenworkout, workout
Out of every single exercise i have ever heard of or done i can confidently say that along with a few other big compound movements, squatting is up there with the best! Ive noticed that its almost become fashionable to squat, its like lately all you ever see is girls squatting or talking about squatting but i guarantee they don’t actually know the true benefits. So here are a few:
1.) Squatting builds all round muscle – The primary muscles being worked in a squat are obviously the quads, hams and glutes and calves. What people don’t know is that squatting releases a large amount of testosterone and natural growth which leaves your body in anabolic overdrive. In time this will massively help the body build muscle not only in the area being worked but all over.
2.) Increased mobility – This is something that is massively neglected in general but squatting will really help improve your general mobility. Since your legs are more or less your foundation for movement i think it would be wise to train them.
3.) Killer core – Believe it or not, squatting will hugely help you get that toned stomach you’ve always wanted. When you perform a squat your entire core is being engaged from every angle possible. So stop crunching and get squatting.
4.) Leg sculpting – Probably one of the main reasons people squat is that its a great exercise to sculpt your legs and really tighten up your bum which will help give you that rounded look.
5.) Cheap – For those of you who don’t have the money to pay for gym memberships your be pleased to know that it can cost absolutely nothing to squat. For me i like to get some heavy weights into my squats but for a lot of people using your own body weight to squat is completely okay! Or even squatting in conjunction with other exercises or even a circuit is effective and of course cost efficient.
OLIVERBAILEYFITNESS 