Resistance Training

Resistance training i.e weights and bodyweight training need to be done to change up your body composition, increase your metabolic rate and tone up your body.  Below is a list of bodyweight/resistance band exercises that will hit up all your major muscles.  If you need guidance, give me a shout and remember this isn't meant as a complete workout and I can't take responsibility for injurys incurred without my supervision


Upper Body
Press Ups (Chest)
Resistance Band Row (Back)
Resistance Band Shoulder Press (Shoulders)
Resistance Band Bicep Curls (Biceps - Frontal Upper Arms)
Tricep Dips (Triceps - Rear Upper Arms)

Lower Body
Body Weight Squat (Quadriceps - Frontal upper Legs)
Body Weight Lunge (Hamstrings - Rear upper Legs)
Squat Thrusts (Hip Flexors, Cardiovascular)
Calf Raises (Calves)

Abs
Abdominal Crunch (Rectus abdominus)
Alternate Elbow and Alternate Knee (Obliques)
Dorsel Raise (Lower Back)
Plank, Side Plank and Crucifix (Deep Postural muscles such as the Quadratous Lumborum and Multifidus)

How to Burn Fat

Lets look at two ways of doing cardiovascular training

- Hours and hours of working at a steady state on a treadmill, cross trainer, bike or running around the street

- Sharp, fast bursts interspersed with slower recovery periods, this is called interval training

One on the left is a "steady state" marathon runner and the one on the right is an "interval" Sprinter.  Both practice the same discipline, running but have totally different physiques, which one would you prefer to have?

In my experience, if you want to lose fat, the second option, three times a week is the way forward e.g.

Walk for one minute, Jog for one minute, Run for one minute and Sprint for one minute and repeat, do this for 30 minutes and forget this "Run at the pace of chat"  On your sprint (what ever it may be for you) you need to really get out of breath!

Automatic Calorie Counter

This is an online, free website that my clients rave about, its called http://www.myfitnesspal.com/ and is an online food diary/calorie counter/calorie tracker/activity tracker etc.  If you have a smart phone, I think you can get an app for it.  Sign up and get using

Enjoy!

Rich

Weight Training for ladies

Weights will not make you bulky ladies, men have to seriously up their calorie intake and wolf down protein shakes just to give them a chance of gaining muscle, and they've got more testostorone than you!

What weights will do for you is strengthen your joints and bones, give you a lean and toned appearence, help you burn fat and help you lose a couple of dress sizes, just stick to these rules

1. Keep your repetitions 15 and above of a light to moderate weight
2. Keep your sets to 5 and upwards, as you can see, we are looking at volume here
3. Do Compound Sets - Deadlifts, Squats, Clean and Press etc.  these are the most effective
4. Don't be afraid to sweat!

If your unsure of what you are doing with the weights, get professional help, book in with me on mail@rl-personaltrainer.co.uk mention this blog and I'll sort you out a discount

Exercise!

To be honest, the whole "Overtraining" thing is only a risk to top athletes, put it into perspective, I teach 3 spinning classes a week, take at least two clients on 6 mile hill and step runs, walk 4 miles a day and do my own weights/kickboxing circuit workouts and I feel great!

Your body is meant to move!

You should get some good activity in 5 times a week, just get your head around getting in 1 hour a day, find a way to fit it in and "I don't have time" won't cut it.  I hesitate to get serious here but not having time to exercise leads to having time to get diabetes, heart disease, obesity and a number of other delightful ailments, which would you rather?  Check out my other blog here  http://www.rl-personaltrainer.co.uk/Free-Fitness-Stuff(1898498).htm ad scroll down to excuses

How Many Calories am I burning

What Times Should I eat?

DON'T GO HUNGRY

Eat 5 - 6 times a Day,  Eat Breakfast Every Day, have a mid morning and mid afternoon snack, try to avoid carbs after 5- 6pm

What Should I eat then?

OK, gonna be very broad brush here, if you want to really have a good eating plan, drop me a line at mail@rl-personaltrainer.co.uk and we can talk about setting a personal one but generally, these are good rules to follow

Avoid Sugar, Caffiene, Alcohol, Processed Food and Dairy

Eat Good Quality Meats, Vegatables, Nuts Seeds and Pulses and Fruit and Wholemeal sources

Think Caveman, a Cave man could only eat meat if he chased down and killed a beast way bigger and Stronger than him.  If not, he would only eat what he could find on the floor. 

Obesity is an unnatuarl response to an unnatural environment.  When we work with our bodies, they will work with us

Rich

And Once you Know your BMR....

BMR is Basal Metabolic Rate, its the amount of calories you'd burn if you sat on the sofa.  The Average calories required takes into account the activity you do.

So...To lose a healthy one pound of FAT (not weight, weight includes muscle, lean tissue and water) so to lose that fat you need to under eat by 500 calories a day

Over a 7 day week, This equates to 3500 calories which, not accidentally is equal to 1 pound of fat.

A question of science, not art!

Rich

Work out your BMR

Weight:
poundskg


Age:
(in years)


Gender:
malefemale


Height:
inchescm


Activity Level:
Little or no exercise and desk jobLightly strenuous exercise or casual sports 1-3 days a weekModerately strenuous exercise or somewhat aggressive sports 3-5 days a weekStrenuous exercise or aggressive sports 6-7 days a weekStrenuous daily exercise or aggressive sports and a physically active job

Your Basal Metabolic Rate is:


Your Average Daily Calorie Need is:

Workout your Body Type

Are you an Ectomorph, Mesomorph or an Endomorph??!

Ok enough of the PT Jargon, An Ectomorph is someone who is naturally slender and has trouble gaining muscle and fat (usually the ones that you hate because they can eat what they want without gaining :))

A Mesomorph is someone who is fairly naturally muscular can put on muscle and fat wthout much trouble

An Endomorph tends to be the stockier type who only needs to look at a sausage roll to gain weight!

We tend to be a mix of the three but we tend to lean towards one more than the other

Knowing what you are gives you a good indication t how much cardio:weights you should be doing

For now

Rich

Set Your Goals

Get your Goals SMART

Thats Specific, Measurable, Achievable, Realistic and Timed

So, "This Year, I'll lose weight" Ain't gonna cut it!

However " By 1st March 2010, I will have lost 14 lbs" is much better!  Write it down and stick it somewhere where you will see it every day

Nearly New Year

Hey

Starting this Blog for people wanting to Get into Shape, I'm a Personal Trainer Based in Bristol.  Have got major results for people so want to help more.

Be sure to Follow this Blog on the right of this page so you'll get all the new content.  Also, Fill in your details and you can get the Better body Challenge.

Finally,  Have a look at my website http://www.rl-personaltrainer.co.uk/

Look forward to helping you out

Rich