Tag Archives: weights

Ab roller for 6 pack abs

26 Thursday Feb 2015

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The ab roller is a classic piece of kit but rarely gets used by your average person in the gym. Not only does it hit hit your abs like you’d never believe but it also works your entire core and results in total body strength. If your gym does not have one handy for you to use then you can easily pick one up online or most fitness stores for a very reasonable price. Another reason why its such a great piece of kit is because its so portable and all you need is a matt or cushion for you knees and a flat floor and your ready to go!

There is a few different ways you can use the ab roller/wheel but the most basic and the most effective is the kneeling ab roll out.

Kneeling ab roll:

1.) Start in the kneeling position with the ab roller in front of you.

2.) Grip either side of the ab roller with your hands firmly.

3.) slowly begin to roll out whilst keeping at tight core until your body is in a straight position.

4.) pause at the bottom then slowly roll back to the start position.

Try 3 sets of 10-15 reps (or what ever you can get)

*Be sure to warm up and stretch of your whole body (especially your back)

Shoulder workout

29 Monday Dec 2014

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21’s:

7 reps front raise, 7 reps side raise, 7 reps rear delt raise – 3 sets

Dumbbell shoulder press:

3 sets of 10-12 reps

Dumbbell front raise:

3 sets of 10-12 reps

Dumbbell side lateral raise:

3 sets of 10-12 reps

Rear delt cable cross over:

3 sets of 10-12 reps

EZ curl bar row superset with dumbbell shrugs:

5 sets of 8-10 reps

 

Back and bicep blast

23 Tuesday Dec 2014

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Pull ups x Lat pull down 

4 sets of 8-10 reps per exercise

Bent over barbell row x shrugs

4 sets of 8-10 reps per exercise

Single arm dumbbell row x Deadlifts

4 sets of 8-10 reps per exercise

Dumbell bicep curl

4 sets of 8-10 reps

Hammer curl

4 sets of 8-10 reps

preacher curl

4 sets of 8-10 reps

Seated single arm isolation curl

4 sets of 8-10 reps

 

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.

 

Ripped arms workout

18 Tuesday Nov 2014

Posted by in Bodybuiding, Fitness, Muscle, Uncategorized

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I think anyone who is into weight training/bodybuilding would agree that having a ripped pair of arms are a must! This being said.. a lot of people go wrong when training arms because 9/10 people blast biceps and don’t go nearly as hard when it comes to the tricep muscle. If you actually look at your arm you will realise that your tricep muscle makes up roughly 60-70% of the width of your arm. So clearly adding muscle to this area would make a lot difference when it comes to the overall size of your arms. Another big reason to train arms that alot of people don’t think about is that increasing muscle mass and strength to your arms will increase your overall strength when it comes training other muscle groups. For example when your bench pressing the primary muscle being worked is the chest but your triceps are what really help get the weight.

Here is a great workout that will work both your bicep and tricep evenly and give you a deep pump. Notice that I’ve added a drop set on your first set for every exercise. This is purely to push yourself that bit more. If the drop set is to much for you then just do 3 normal sets of 12 reps.

Bicep

Standing bicep curl with EZ curl bar

SET 1 (DROPSET): 12,10,8,8

SET 2&3: 12 reps

Seated single arm dumbbell curl:

SET 1 (DROPSET): 12,10,8,8

SET 2&3: 12 reps

Preacher curl over bench:

SET 1 (DROPSET): 12,10,8,8

SET 2&3: 12 reps

Hammer curl:

SET 1 (DROPSET): 12,10,8,8

 

Tricep:

Skull crushers with EZ curl bar:

SET 1 (DROPSET): 12,10,8,8

SET 2&3: 12 reps

Rope pull downs:

SET 1 (DROPSET): 12,10,8,8

SET 2&3: 12 reps

Single arm kickback (both arms):

SET 1 (DROPSET): 12,10,8,8

SET 2&3: 12 reps

Narrow dips:

3 sets to failure

 

Weight training for girls

11 Tuesday Nov 2014

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Nearly every girl i speak to regarding weight/resistance training seem to be on the fence. I think a big reason for this is purely because women tend to assume that lifting weights leads to bulky muscle mass which definitely is not the case. I constantly get asked by girls  ” how do i tone up ?”  and i tell them to stop spending countless hours on the cardio machines and start weight training. Cardiovascular exercises and machines are obviously great for weight loss and will result in some muscle tone. however, if you really want to see results.. a mixture of weight training and cardio exercises is the way forward!

But won’t i get bulky?

The answer to this is NO! Combined with a balanced healthy diet, cardio exercises as well as lifting light weights for high repetitions will 100% not result in a bulky muscular physique. The main reason for this is because as a women your body does not produce the same hormones as a male and it would take a super intense regime along with having to consume large amount of high protein and carb meals to become bulky.

So how should i train?

Lets say the average person spends 1 hour in the gym per workout. In which case i would highly recommend spending half your time improving your cardio and focussing purely on cardiovascular based exercises and then spend the other 30 minutes targeting muscle groups with weighted resistance based exercises.