5-50R + 2km
April 26, 2011
Here is the Circuit for this week:
50 reps of 5 exercises followed by 5x400m runs.
- Squats
- Burpees
- Push Ups
- FlutterKicks
- Skipping
Start with anyone of those exercises and perform 50 repetitions of each exercise. Follow each exercise up with a 400m run. Check your time when you have completed.
Conditions of the circuit:
For the Squats, the hips must come down below the knees. For the Burpees, the chest must come down to the ground, legs fully extended. For the Push Ups, the chest must come down to the ground. For the Flutter Kicks, start with 2 legs above your head, a drop of the left and the right leg to count as 1 rep. Skipping is Single Skips.
Post up your time.
Training for Weight Loss or Fat Loss
April 22, 2011
If your goal is to train for weight loss, then there are a few things that you need to get right and that is to determine if you are training for either or. Training for weight loss means to reduce your weight on the scales or on the other hand, training for fat loss is training to reduce the percentage body fat that you have on your body.
For some folks, both mean the same thing but to a personal trainer or a trainer the distinction has to made clear. Let us first look at the Body Mass Index which is what someone will use to determine if they are going to be obese, overweight or normal. This measurement will take into account bodyweight in kilograms and also your height in metres. Here is the truth about this index. There is a grey area where this scale does not become relevant to you anymore if you have been exercising regularly and been strength training.
The media has made the public very aware and conscious about our weight which is a good thing, but it should not be an obsession when you are already training and have been training regularly. When you do strength train, you will build muscle. Muscle is by far a more dense and solid tissue. Fat has more volume per kilogram of muscle. Both weights are the same, 1kg of muscle weighs exactly the same as 1kg of fat. It is just the amount of volume or space that muscle takes up compared to fat which is significantly lower.
It is not the weight that should be your concern, but rather the fat instead. The moment you begin to build muscle, you will become more dense and heavier if not more than before. Bodybuilder BMIs indicate that they are overweight and obese!
Here are some tips on how to lose more fat rather than weight:
- Lift the big heavy weights
- Train at an intensity that is higher that what you normally train at
- Vary up your program and do what is most uncomfortable to you
- Find a good trainer who will motivate and push you to your limits
- Go hard or not at all
This is the raw way, no frills on how to lose fat. If you do not train like this, you will not ever succeed in your little piss-farting around in the gym with the ‘do lots with light weights’ attitude. You might as well go watch a movie or have a coffee.
Get real, get serious and train hard.
Real results means hard work.
If you are going to take it easy, do not even bother.
Perth Personal Training or Perth Group Training
The Most Powerful Nutrition on Earth
April 20, 2011
If you have not felt alive at all while you have been living, then you have been wasting it all this while. Introducing the most Powerful Combination of Supplements in the world that will inject some serious “Ooommmph” into your mind, body and soul, Lifepak and Vitality.
As an avid “test-dummy” for every known supplement you could purchase on the shelf, there is just one thing in common with almost every other shelved product out there you can purchase and that is that they just purely do not work. Have we been tricked into the fact that we need pills and capsules that do not work? Or are we just so out of tune with our bodies that we cannot even tell?
Nutrition as important as it may seem, is vital to our existence and our wellbeing. But the big question is, are we getting what we are really supposed to be getting in our meals, in our fruit and vegetables? Harvard University has said we need to have up to 8+ servings of fruit and vegetables on top of our daily macronutrient intake of carbs, fats and proteins. On this scale, we will have to almost double almost triple the amount of foods that we need to consume just to get out nutrients. And there is no quality guarantee for any of the foods that we consume either.
To ensure that we have the best quality nutrition, in this day and age, we need to supplement with high quality supplements. No other company, nutritionist, naturopath can come up with this concoction or come anywhere close to the quality of these supplements.
Introducing supplements from Pharmanex’s Lifepak and Vitality. Lifepak is a multi-vitamin supplement that is comprehensive array of antioxidants, vitamins and minerals that meet the common nutritional deficiencies of the average adult diet. Vitality is Pharmanex’s new product that is designed to improve the efficiency of the body’s cells to utilise the nutrition delivered by Lifepak. Vitality will also improve and enhance your energy, mental acuity and also raise your libidos.
Together this combination of supplements will raise your overall energy and wellness and allow you to function without the hitches caused by mal-nourishment. This is by far the most feel-able and the most effective nutritional combination that has normalised all body hormones, raised energy levels and tuned the mind into the next gear.
This is not your normal off the shelf vitamin supplement you can purchase in the pharmacy. It is by far more superior in quality and efficacy. Many have reported wonderful testimonials on how sleep patterns have improved, sexual desires have increased, feeling much happier than usual, reduced pain and inflammations.
If you have never tried any good supplement before, look no further, you have stumbled upon the greatest and the best nutritional combination on earth. If you are sceptical, then you have nothing to lose but to give it a go and then have an opinion. I was one of those sceptics, blown away by the sheer quality and power of what some simple capsules can do.
Here is the link for the double formula for you to try: Lifepak and Vitality Combination
Ships within 4-5 working days and you will feel an entire new lease on life.
3 Tips for Winter Training
April 19, 2011
The winter months are upon us. The days are cooling down and the darkness lingers a lot longer. In some rare occurrences, it does actually get a bit wet in Perth. But that should not stop us from getting our daily dose of exercise.
Weather should not disrupt our training programs. Some may opt to head indoors to a sheltered place where they can sweat. Gyms do tend to fill up during the cold winter months.
Here are some tips to keep you exercising in the cold winter months.
Quick tip #1: Find a mobile personal ball buster – cough- personal trainer who can travel to where you are and train you whenever you need. This would certainly allow more variation to your training if your gym gets too packed during the winter months.
Quick Tip #2: Find a Personal Trainer with letters after their names. Some examples are Cert III, or Cert IV are the bare minimums. Others may be BSc, MSc in Sports Science or Human Movement, ASCA, ACE or CHEK.
Quick Tip #3: Look at yourself in the mirror and drink a cup of cement. What you feel is only a state of mind that is learned from a previous experience. Change the way you perceive the stimulus and you give yourself no reason to back out of your training program.
250 Jumps Plus 1km
April 17, 2011
Circuit for the Week
- 50 reps Double Leg Jump
- 200m Run
- Repeat 5 rounds
Jumps must be double feet over a bottle. Both feet must clear the bottle to be counted as a repetition. Jumps must land into the squat into the thighs and with both feet.
Run laps must be continuous and participants must touch the ground or marker.
Post times up here.
6-50+1.2km
April 13, 2011
50 Reps of 6 Exercises followed by 6x200m runs
- Squats
- Front Star Jumps
- Push Ups
- Pelvis Lifts with Extended Arms/Shoulder
- Crunches
- Back Extensions
Conditions for the workout:
For the Squats, the hips must come down below the knees. Arms across the chest.
For the Front Star Jumps, arms are lifted to shoulder height only. Alternate arms and alternate leg lunging as the arms are raised. Left and right are counted as 1 rep.
For the Push Ups, the chest must come down to the ground or shoulders level with the height of the elbow. A half push up on the knees can be an option upon fatigue. Everyone starts on the toes.
For the Pelvis Lifts, feet are hip width apart, slightly further in front of the knees, hips are lifted with the glutes until they are in line with the shoulders and the hips.
For the Crunches, hands on thighs, palms must reach to the top of the knees to count as 1 rep.
For the Back Extensions, slow movement only, palms on the side of the head, chest lifting off the ground.
For the laps, they will be only be counted if they touch the 20m markers. Strictly no turning before the marker and the lap is not counted if the participant does not touch the marker.
Exercises can be done in any order.
2km for Time
April 11, 2011
2.0 km for time
2000/20=100 laps
Cones of 20m marks and time them, each person needs to complete 100laps of the 20m mark, come down and touch the mark. No foot taps or turning around before the marker.
Note down your times. Plug them in the comments section.
Pedometers and Your Weight
April 10, 2011
A pedometer will measure the number of steps that you take in a day. It is a small gadget that you can clip on to your pants or slip into your pocket and measures the movements or vibrations from the steps that you take.
Ideally they should sit around the side of your hip where the vibrations are felt the most. When you look at just 1 step, the average around 50cm or less, 10,000 will mean walking about 5km.
The Queensland Government has started a steps movement of 10,000 Steps
The idea is to get everyone to take 10000 steps in a day. Now for many of us that can be very difficult if you are seated at the computer and expected to stay there. If you do move around, then you will be seen as not working or being unproductive.
Here are some tips to help get you moving a little further than usual so that you can hit your 10000 steps:
- Build up to the volume gradually. Pushing 10k steps tomorrow if you have not done any volume like this for a while is silly.
- Park a little further away. Choose a carpark that is further away, it will probably be cheaper and you may be able to clock a couple of hundred steps here.
- Park your car at the top of the carpark. Use the stairs to get down. This would add at least a hundred more steps and possibly work a bit more sweat.
- Find a toilet that is on another level in your building and utilise those toilet breaks to get at least >20 steps.
- Walk at a relatively fast pace, do strolls or wondering. Really get your body moving.
- Do not take large steps. take smaller, faster steps, engage all your muscles in your lower legs when walking.
- Lump sum steps can be done in about 30-60 minutes if do not manage any during the day.
Is it really enough? Can you be healthy at 10,000 steps or 5km? Chances are you will be struggling to hit 10k steps a day, but it is about all the little excuses you can give yourself to make yourself walk just a little further each and every day.
A habitual change is always difficult, but it is really about the conditioning for that new change which would make it all worthwhile in the end.
Pedometers are very cheap to purchase. Make sure though that it does measure the exact number of steps as there are dodgy ones that could register more steps that you are actually taking.
Get yourself a pedometer and get walking!
Forefoot Running
April 8, 2011
So you love to run.
Do you spend on$300-$400 running shoes that get demolished in a few months?
Can you run heaps and not feel any pain in the way that you run?
Watch this video and see if this can change your mind about the way that you run.
5-50+1k Circuit
April 8, 2011
Here is the Circuit for this week:
50 reps of 5 exercises followed by 5x200m runs.
- Squats
- Burpees
- Push Ups
- FlutterKicks
- Skipping
For the Squats, the hips must come down below the knees. For the Burpees, the chest must come down to the ground, legs fully extended. For the Push Ups, the chest must come down to the ground. For the Flutter Kicks, start with 2 legs above your head, a drop of the left and the right leg to count as 1 rep. Skipping is Single Skips.
A very simple program to test the heart and lungs. All you need is 2 markers marking 20m and a skipping rope. Voila, time yourself at the start and have a bash.
Post up your time.
