Are you exercising or training?

Are you exercising or training?

Are you TRAINING or just exercising?

If you want to reduce fat, build muscle and develop an athletic physic, YOU MUST TRAIN🏋!

Now this sounds obvious, the problem we have is people just don’t train, THEY JUST EXERCISE(🦄).

🦄EXERCISING looks like this - You arrive at the gym, you have a quick recce, you spot some equipment you think would be nice to use and would give you a good workout. That is about as advanced as most people go. This can work, especially in the short term, but eventually, you’ll need to get a bit more specific.

🏋TRAINING looks like this - You have a set goal and a set plan to get you to that goal. You know exactly what you need to do for each and every session, you know the exact reps and sets you need to do, you know how much weight you need to lift and how much you lifted last time. You have a nutrition programme that is going to fuel your workouts to optimise your performance. 

📈👨‍🔬The main thing you need to look at when it comes to TRAINING is progressive overload👨‍🔬. This is necessary with both muscle building and fat loss, the more muscle you have the faster your metabolic rate because your body will need to fuel that newly founded muscle.

What Is Progressive Overload?

“Progressive overload requires a gradual increase in volume, intensity, frequency or time in order to achieve the targeted goal of the user. In this context, volume and intensity are defined as follows: Volume is the total number of repetitions multiplied by the resistance used as performed in specific periods of time.” 

That, my friends, is straight out of Wikipedia.

When exercising, your body will adapt to a point, but if you want to make further development then you need to exert greater demand on the body by TRAINING and TRAINING SMART.  If you don't progressively overload the muscles by forcing them to do more than they're accustomed to, they have no reason to make further adaptations. Simply put, your body will not develop unless it needs to!

📝If you want to start TRAINING and not just EXERCISING, you need to be tracking absolutely everything.

Implement these simple changes to your training if you’re not currently following a set and structure regime:

🔵 Increase and track the resistance (weight lifted)

🔵 Increase the volume -  sets multiplied by reps and then multiplied by resistance.

🔵 Increase training frequency - i.e. the number of times you’re training. Remember, there is no such thing as overtraining, just under recovering, so make sure your nutrition supports the increase in frequency.

📢THE HUMAN BODY WILL NOT CHANGE UNLESS IT IS FORCED TO!! 

Simple training tips......TRAIN HARD

Simple training tips......TRAIN HARD

Do you ever think that maybe you're just not training hard enough?

Simple tips and an insight into my taste in music........
 

BODY WEIGHT WORKOUT #9

BODY WEIGHT WORKOUT #9

QUICK WORKOUT.....

Skipping - 60 seconds
Spider-Man press-ups - 30 seconds
Burpees with a tuck jump - 30 seconds
Leg lowers - 30 seconds
Dead bugs - 30 seconds

NO REST

4 SETS

ENJOY!

My top five tips

MY TOP 5 TIPS 

1 - Only YOU can make the change - Lots of people are consistently looking for that perfect nutrition plan, training programme, supplement, meal replacement shake or some magic potion that will give them the power of Hercules AKA steroids. The answer isn’t in the magic potion its within yourself (maybe going a bit deep now), but only you can make the start and make the change, nobody else or nothing else will give you the results you seek, only YOU!

2 - Prioritise protein - Protein will aid with recover and muscle development, the more muscle you have the more your body needs to fuel that new founded muscle, therefore you will increase your metabolic rate (if accompanied with resistance training).

3 - Lift heavy things - As previously mentioned, the more muscle you have the faster your metabolism will inevitably be, diets where you just keep eating less and less are massively soul destroying and not realistic long term. You can end up with metabolic adaptation and it will also inhibit performance.

4 - Prep food - This should be a must for anyone who has a busy schedule. If you’re new to this then maybe just prep 5 meals on a Sunday so you have at least got one meal for each working day of the week (put in the freezer) and just develop this over time.

5 - Stop drinking so much alcohol!! - Okay, everyone likes a drink, but if you’re drinking every single weekend with a jolly good hangover day filled with KFC, monster energy and sitting on your ass then this could be the one thing that is holding you back. You can still go out, still enjoy yourself, just maintain an element of self control…..YOU’RE AN ADULT! 

Superman

Superman

If you are anything like me then you might have grown up watching all the superheroes on TV kick some serious ass….

Now there is no superhero more super than Superman.

We all wanted to grow up to be strong and to look like a superhero, well I know I did. Maybe I just wanted to run around with my pants on the outside of my trousers……I was a confused child, but I defiantly wanted to be strong that’s for sure.

The problem is for us mere mortals we are not simply born with our strength, we need to work on it, consistently work on it. Day in and day out we need to work on it!!!!

Like Superman we all have our kryptonite…. unlike superman our kryptonite is not a mineral property from the planet Krypton, it’s actually the fact that we are lazy by nature. Most of us want to avoid pain, avoid pressure and stay in our comfort zone.

However, if you want to look like Superman or Superwomen then you’ll need to get outside your comfort zone!

Whether you want to build strength, build muscle or simple shred fat, this takes hard work, discipline, motivation and passion, all attributes Superman does have.

Your journey to have a superhero physique and reach your genetic potential starts with your mindset.

Think about what you want and why you want it, then get yourself in a motivated state and push yourself to reach heights you never thought possible.

QUICK WORKOUT

Try the quick full-body workout

Warm-up appropriately
Rowing  x 500M
Treadmill x 500m
Repeat both once (back to back)
60 seconds rest
Barbell bent-over row 15 reps x 3 (40 seconds rest)
60 seconds rest
Jump lunges x 14 reps (each leg)
Jumping jacks x 14 reps
Half sits x 14 reps
Mountain climbers x 14 reps (each leg)
Alt V-sits x 14 reps (each leg)
Burpees with a hand release press ups x 14 reps
Scissors kicks x 14 reps (each leg)
Do all these 7 exercise back to back with 20 seconds rest between each, 2 sets.