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
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
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
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.
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 WeeksMonday
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 weeksMonday
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
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!
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
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
I’m skinny but suffer with belly fat? Well this is down to muscle tone and can be fixed by performing four exercises Squats, Deadlifts, Overhead Press and Plank. Why them exercises? Three of them are compounded exercises which work multiple muscle groups but focus a lot on your rectus abdominals and transverse muscles. And will help you increase lean muscle tissue which you will need to speed up your metabolism as the more lean mass you have the more calories you burn at rest. So this will help strengthen your abdominal area and burn fat.
Christian
Well this is interesting question! How can I lose belly fat over night? Well my answer to this with my experience is to do weight training and build lean muscle tissue. Why? Well the more lean muscle you have the higher amount of calories you body burn at rest and this will lead to more calories burnt while you sleep. Unfortunately you can’t spot reduce body fat in certain areas of your body, but this is the best and natural way of burning belly fat.
Christian
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
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?
Everywhere online you will see phrases such as:
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
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!
