What are some benefits of lifting weights?

There are lots of benefits from lifting weight like increasing strength, building muscle. Building muscle will create lean muscle tissue that will give you a better resting metabolic rate. So at rest your body will burn more calories. You can also increase your fitness as lifting heavy weights in complex moves or compound movements will recruit a lot of your muscles increasing oxygen to your muscles giving not only a good pump but a good cardio workout. So there are loads of benefits to lifting weights 💪 Christian

How do you get bigger arms with bicep curls?

A question posed to me “How do you get bigger arms with bicep curls? Well Bicep curls wouldn’t be my go to exercise to get bigger arm or even biceps as my muscle part for bigger arms as tricep have three parts of the upper arm and biceps only two. So for bigger arms I would focus more on my triceps for bigger arms. But the question is bigger arms doing bicep curls? Well time under tension or negative work and lifting heavy with good form while doing bicep curls would most effect way to building bigger arms while doing bicep curls 💪 Christian

How can I get motivated to start exercising?

If you think you need to ask this question to yourself think why you’re asking? Do you need to exercise? What will I gain from exercising? And what will I not gain by exercising? I always ask a question in everything in life I should and to find the answer I look at the positives & negatives and if the positives out way the negative there’s your answer. So to help you. The positives of exercising is 1.Energised. 2 lose weight. 3 become stronger. 4 be healthier. 5 look better for doing it. 6 improve confidence. 7 be fitter. 8. More likely to live longer. There’s 8 could probably come up with more. Right for the negatives 1. Can’t think of any?  if you can come with 9 excuse not to then you may find why it’s hard to motivate yourself! If not what more motivation you need? Christian

GROUP TRAINING – GET INVOLVED

Most gyms offer fitness classes where groups of people can come together and exercise at the same time under the supervision of an instructor.  These classes are becoming increasingly popular, so what’s all the fuss about, and why should you get involved in them? Here’s 5 reasons why group classes are great: 1. You’ll follow the instructions of a trainer. No more thinking about what exercise to do next or how to do an exercise correctly, just follow the session and reap the rewards! 2. You’ll push yourself harder. If you train on your own, it’s quite easy to give in early or not push yourself as much as you should. In a class, you’re much more likely to work harder, and not give up! 3. You’ll feel part of a team. Taking part in a gym class can feel like a collective effort. From generally making friends and talking to other people in the class, to encouraging each other and pushing others to achieve their goals, it’s a great way of meeting new people! 4. Consistency is key. Classes tend to be on the same days and at the same times every week. Knowing you go to a class at these set times helps you develop the consistency needed to achieve any kind of health or fitness goal. As classes become habit and part of your weekly routine, you’ll get to the point where you’re lost if you miss a session! 5. You’ll enjoy it! Finishing a good/tough class will leave you with a great feeling. Knowing you’ve worked hard and pushed yourself alongside like minded people is superb, and you’ll walk out of the class in a great mood!! So there you are, gym classes are great – get involved! Be all you can be. Sean 

Abs are made in the kitchen? Rubbish

Everywhere online you will see phrases such as:

“Abs are made in the kitchen”

” Gyming is 30% Diet 70% Exercise”

“Abs are made in the kitchen not the gym”

Total Rubbish and i’ll tell you why!

Abdominals we all have them, they’re an important part of the human anatomy and we require them to live and move normally!
So yes no matter what weight you are YOU ALREADY HAVE ABS whether you’ve been in the gym or not! What does differ between everyone is your abdominal progression and core strength which you make stronger by… surprise surprise….exercising and resistance training! Abdominals work like any other muscle group they require being put under stress and tension to tear down those muscle fibres, grow and become stronger creating more shape and definition giving you the shape you desire.

However what you need to see these abdominals is a low body fat percentage, you need to be LEAN with a minimal fat percentage of at least 16% you should begin to see some lines appearing around your torso!

Is this made in the kitchen…NO…..this is made from being in a caloric Deficit on enough calories a day to loose weight and lean up that’s it!

So if anything seeing your Abs are 50% Training and 50% Diet because if your diets not in check you’re not going to to see them..and if you don’t train that area and build some more shape and size you may look too skinny and not like the finished product.

  Have a great weekend guys

Alan      

The Workout & Nutrition Plan That Changed My Body In 12 Weeks

He it is like I promised the Workout Plan and nutrition plan I did and currently still doing. The Workout Plan consist of four weights workouts & ab training a week with two cardio sessions. So below will show you how that planed out over the a week. 1-6 Weeks Monday 5k run Tuesday Upper body Flat Bench press 10 reps of 3 sets Incline Dumbbell press 10 reps of 3 sets Pull ups 10 reps of 3 sets Bent over rows 15 reps of 3 sets Standing Overhead Press 10 reps of 3 sets Lateral raises 15 reps of 3 sets E-Z Bar curls 15 reps of 3 sets Close Grip Bench press 15 reps of 3 sets Abs cable crunch 12 reps of 3 sets Russian Twists 30 reps of 3 sets Ab rollout 10 reps of 3 sets Knee Raises 15 reps of 3 sets Hypertension 15 reps of 3 sets Wednesday Lower Body Barbell Squat 10 reps of 3 sets Alternating lunges 20 reps of 3 sets Front Squat 10 reps of 3 sets Stiff Leg deadlift 15 reps of 3 sets Abs cable crunch 12 reps of 3 sets Russian Twists 30 reps of 3 sets Ab rollout 10 reps of 3 sets Knee Raises 15 reps of 3 sets Hypertension 15 reps of 3 sets Thursday Upper body Incline Bench press 10 reps of 3 sets Flat Dumbbell press 10 reps of 3 sets Pull ups 10 reps of 3 sets Deadlifts reps of 3 sets Seated Overhead Press 10 reps of 3 sets Rear Delt Flys 15 reps of 3 sets Dumbell curls 15 reps of 3 sets Tricep pushdown (straight bar) 15 reps of 3 sets Abs cable crunch 12 reps of 3 sets Russian Twists 30 reps of 3 sets Ab rollout 10 reps of 3 sets Knee Raises 15 reps of 3 sets Hypertension 15 reps of 3 sets Friday Lower Body Barbell Squat 10 reps of 3 sets Walking lunges 20 reps of 3 sets Split Squat 12 reps of 3 sets (each leg) Stiff Leg deadlift 15 reps of 3 sets Abs cable crunch 12 reps of 3 sets Russian Twists 30 reps of 3 sets Ab rollout 10 reps of 3 sets Knee Raises 15 reps of 3 sets Hypertension 15 reps of 3 sets Saturday Rest Day Sunday 5k Run 6-12 weeks Monday 5k Run Tuesday Chest & Tricep Day Bench Press 10 reps of 3 sets Superset Incline bench press with Incline fly’s 10 reps of each doing 4 sets Flat Dumbbell Press 10 reps of 3 sets Dips 15 reps of 3 sets Close Bench Press 15 reps of 3 sets Tricep pulldown with rope 15 reps of 3 sets Abs cable crunch 12 reps of 3 sets Russian Twists 30 reps of 3 sets Ab rollout 10 reps of 3 sets Knee Raises 15 reps of 3 sets Hypertension 15 reps of 3 sets Wednesday Leg Day Barbell Squat 10 reps of 3 sets Walking lunges 20 reps of 3 sets Front Squat 10 reps of 3 sets (each leg) Stiff Leg deadlift 15 reps of 3 sets Swiss Ball hamstring curls 15 reps of 3 sets Abs cable crunch 12 reps of 3 sets Russian Twists 30 reps of 3 sets Ab rollout 10 reps of 3 sets Knee Raises 15 reps of 3 sets Hypertension 15 reps of 3 sets Thursday Back & Bicep Day Pull ups 10 reps of 3 sets Bent over row 15 reps of 3 sets Deadlift 8 reps of 3 sets Single arm row 15 reps of 3 sets (each arm) Chin ups 10 reps of 3 sets E-Z Curl 15 reps of 3 sets Incline Alternating Curls 20 reps of 3 sets Abs cable crunch 12 reps of 3 sets Russian Twists 30 reps of 3 sets Ab rollout 10 reps of 3 sets Knee Raises 15 reps of 3 sets Hypertension 15 reps of 3 sets Friday Shoulders Day Overhead Press 10 reps of 3 sets Lateral Raises 15 reps of 3 sets Seated Shoulder Press 10 reps of 3 sets Cable front raises 15 reps of 3 sets Rear delt Raises 15 reps of 3 sets Abs cable crunch 12 reps of 3 sets Russian Twists 30 reps of 3 sets Ab rollout 10 reps of 3 sets Knee Raises 15 reps of 3 sets Hypertension 15 reps of 3 sets Saturday Day Off Sunday 5k Run Nutrition Plan Monday (Day Off Work) 7am Porridge Oats with chopped dates & cashew nuts with water plus maple syrup 12pm Whatever?? 2pm Coffee and bag of proper popcorn3:30pm Lean mince meat, Brown Rice and broccoli 8pm Chicken, jacket potato, broccoli 9pm Decaf coffee with two squares of dark chocolate Tuesday (working day) 7am Porridge Oats with chopped dates & cashew nuts with water plus maple syrup 12pm Salmon, Brown Rice and broccoli 2pm Coffee and bag of proper popcorn3:30pm Lean mince meat, Brown Rice and broccoli 8pm Chicken, jacket potato, broccoli 9pm Decaf coffee with two squares of dark chocolate Wednesday (working day) 7am Porridge Oats with chopped dates & cashew nuts with water plus maple syrup 12pm Salmon, Brown Rice and broccoli 2pm Coffee and bag of proper popcorn3:30pm Lean mince meat, Brown Rice and broccoli 8pm Chicken, jacket potato, broccoli 9pm Decaf coffee with two squares of dark chocolate Thursday (working day) 7am Porridge Oats with chopped dates & cashew nuts with water plus maple syrup 12pm Salmon, Brown Rice and broccoli 2pm Coffee and bag of proper popcorn3:30pm Lean mince meat, Brown Rice and broccoli 8pm Chicken, jacket potato, broccoli 9pm Decaf coffee with two squares of dark chocolate Friday (working day) 7am Porridge Oats with chopped dates & cashew nuts with water plus maple syrup 12pm Salmon, Brown Rice and broccoli 2pm Coffee and bag of proper popcorn3:30pm Lean mince meat, Brown Rice and broccoli 8pm Chicken, jacket potato, broccoli 9pm Decaf coffee with two squares of dark chocolate Saturday (working day) 7am Porridge Oats with chopped dates & cashew nuts with water plus maple syrup 12pm Salmon, Brown Rice and broccoli 2pm Coffee and bag of proper popcorn8pm Whatever?? 9pm Decaf coffee with two squares of dark chocolate Sunday (Day Off) 7am Porridge Oats with chopped dates & cashew nuts with water plus maple syrup 12pm Whatever?? 2pm Coffee and bag of proper popcorn8pm Whatever?? 9pm Decaf coffee with two squares of dark chocolate

How many calories are you drinking? #alcohol

Right I’m going to hit a sore subject Alcohol…do you realise how many calories you could be drinking? Everyone likes to have a drink now and then, whether it’s a social gathering or maybe your having a stressful time at work and your having a glass or two of wine when you get home to unwind. But..do you know that you could be actually in fact drinking the same amount of calories as an evening meal? I’m going to throw some numbers below of popular drinks Single serving of wine: from 130-240 calories per glass! Depending on what wine you have A pint of beer: 170-330 calories again depending on lager or bitter and alcohol content. Bottle of Alcopop: 200 calories Pint of cider: 200 calories So if your trying to lose weight food may not even be the problem it could be what your drinking! Again it bottles down to (bottles down to…stop it haha!) tracking your calories on everything your taking in to be in a caloric deficit and drop those pounds! Not to mention excessive drinking can lead to high blood pressure the onset of diabetes and increases chances of a heart arrack. So like everything in life drinking should be done in moderation!

How do I get toned legs?

To get toned legs you need to “SQUAT” as it’s one of the best movements can you do as they work all your major leg muscles like your quadriceps, hamstrings and glutes. What will also happen when you squat you will burn a lot of calories and being a compound movement working muituple muscle groups like your rectus abdominis. So the more muscles you work the more calories you’ll burn and being your legs are the largest muscle part of your body you’ll burn a lot. So for toned legs you’ll need to squat now there are loads of different ways you can squat but any squatting movement will help you tone your legs and with a good calorie burn and good healthy diet all this will lead to toned legs. Christian 

Does my Fitbit calculate my calories properly? 

Well I’ve experienced both Fitbit & Apple watches and both of them are great fitness trackers. But are they accurate? Well I’ve got to amit I did find my Fitbit would say I was burning up to 4000 calories a day most days. Don’t forget I’m a personal trainer and will do long days from 8am-8pm plus I would workout hard for an hour in that day and some nights walk home from work that would take just over 20 minutes. But for 5ft 11ins weighing in at 11 stone. I did find this amount to be a good 1000 more than I was actually burning. As I know how to calculate my resting metabolic rate and can calculate my calorie intake that my body requires. The most dangerous thing with seeing calories burnt that you’ve not burning is you tend to eat more. But the thing is your not burning theses calories and if you if you think “Well I can have another biscui I’ve burnt some many calories” but you haven’t and over time you start gaining weight. So I would recommend finding out your resting metabolic rate and calculate your body weight and fat percent to find the calories you need to consume. And just you’se your Fitbit as a guide and motivation but not to rely on the actual calories you’ve burnt. Christian

BURPEES – WHY?!

I don’t know anyone who really enjoys doing Burpees. Whoever invented them must have had a very sadistic personality. However I think Burpees get a bit of a bad press. They are a superb exercise (even though people have nightmares about them). So why should we bite the bullet and be at peace with the Burpee? Here are 5 reasons you should embrace one of the most effective exercises around: 1. They are a full body exercise! Anything that works your whole body can only be good, right? It’s functional fitness at it’s best. 2. They are great for burning fat! Burpees are made to burn calories and are a superb component of any HIIT session. Want to burn lots of calories in a short space of time? Burpees are for you! 3. They are an excellent way of conditioning your body and improving general fitness! Perfect for people who take part in sports or who want to increase the intensity of their training. If getting fitter and healthier is your goal, then burpees are for you! 4. You can do them anytime, anywhere! You don’t need any fancy equipment or gym facilities to be able to do them. So there is no excuse for not practicing them! That way, when the pressure is on and you’re doing them in the gym, you’ll look like a pro! 5. You can easily incorporate them into your training regime! Burpees dont take up much time to do. 3 sets of 30 seconds is usually enough to get your heart racing and the blood pumping. Therefore, you can easily slot them in between other exercises in your training routine without disrupting your usual rhythm. So there you are, burpees really are great! Learn to love them, and reap the rewards! Be all you can be. Sean