Go Canada Go!
Saturday, February 27, 2010
Monday, February 22, 2010
Drop down and give me 50!
One of the best chest exercises is the push-up. It helps build up both the pectoralis major and minor all while strengthening the anterior deltoid and triceps brachii. The push-up can be done in all kinds of forms; incline push-up, decline push-ups,plyometric push-up, as well as the wide and narrow stance push-ups. By the time you try attempt the different types of push-ups your chest would be completely burnt out.
Not only are there so many variations but push-ups can be done anywhere. Staying at a friends or in a hotel room for the night? Not a problem for the push-up. Drop down and give yourself 3 sets of maximum push-ups to get in a quick pump.
There is no excuse to not get in a workout. it's as simple as dropping down and giving me 50!
Not only are there so many variations but push-ups can be done anywhere. Staying at a friends or in a hotel room for the night? Not a problem for the push-up. Drop down and give yourself 3 sets of maximum push-ups to get in a quick pump.
There is no excuse to not get in a workout. it's as simple as dropping down and giving me 50!
Sunday, February 21, 2010
Thursday, February 18, 2010
High Intensity Interval Training
Next time you go to the gym for a cardio session give this workout a try. It will burn more fat than your everyday cardio on the treadmill.
To begin this workout get onto a treadmill and set it to walking speed. Walk for about 3-4mins until you get the blood flowing through your body. Once you are warmed up turn up the speed of the treadmill to a sprinting pace. At this time you want your heart rate to reach about 80% of it's max. You will run for 1min and then return to your walking speed. Walk for 1min and then once again put your speed up to a sprint. You will alternate between walking and sprinting, each lasting 1min.
Each time you doing one walking minute and one sprinting minute that is considered one interval. you can start with however many intervals you feel comfortable doing but i will suggest you aim for 8 the first time. This should take you 20mins and burn more fat than the long, boring, and steady pace you probably do all the time.
If this is too hard for you you can try intervals of 30secs instead of a full minute. for more advanced people you can try decreasing your rest time to 30secs and keep your run time at 1min. For all people however you want to push yourself all the time. Each week you will want to increase the number of intervals you complete by 1. Once you hit 12 intervals you can then begin to reduce your rest instead of adding more intervals. This is a high intensity workout for you should be able to do it for a prolonged period of time. so don't fell like you have slacked off only doing 20mins when you usually do 45mins to an hour on the traditional treadmill exercise.
To begin this workout get onto a treadmill and set it to walking speed. Walk for about 3-4mins until you get the blood flowing through your body. Once you are warmed up turn up the speed of the treadmill to a sprinting pace. At this time you want your heart rate to reach about 80% of it's max. You will run for 1min and then return to your walking speed. Walk for 1min and then once again put your speed up to a sprint. You will alternate between walking and sprinting, each lasting 1min.
Each time you doing one walking minute and one sprinting minute that is considered one interval. you can start with however many intervals you feel comfortable doing but i will suggest you aim for 8 the first time. This should take you 20mins and burn more fat than the long, boring, and steady pace you probably do all the time.
If this is too hard for you you can try intervals of 30secs instead of a full minute. for more advanced people you can try decreasing your rest time to 30secs and keep your run time at 1min. For all people however you want to push yourself all the time. Each week you will want to increase the number of intervals you complete by 1. Once you hit 12 intervals you can then begin to reduce your rest instead of adding more intervals. This is a high intensity workout for you should be able to do it for a prolonged period of time. so don't fell like you have slacked off only doing 20mins when you usually do 45mins to an hour on the traditional treadmill exercise.
Friday, February 12, 2010
Try This!
Running short on time? Got to make it a quick workout at the gym? Try this routine I slightly altered from a crossfit workout. This is a timed trial workout so you are working not only against yourself but against the clock.
Equipment required:
Olympic bar
Pull up bar
Dip station
Stopwatch
Workout:
1. 50 Pull ups (each pull-up must be from a complete hang, sorry to all you cheaters out there but this requires proper form)
2. 50 Squats (75% of your weight) (Your knees must hit a 90 degree bend to count as one rep)
3. 50 Dips (Elbows must go down to 90 degrees like the knees in the squats)
4. 50 Deadlifts (75% of your weight) (Make sure you go low enough to feel a nice stretch in your hamstrings before you pull back up)
Guidelines:
1. Once you start the clock you don’t stop it till you are finished all exercises.
2. You cannot move on to the next exercise till you are done all the required reps of the previous exercise.
3. The amount of rest time and # of sets is based on your level of fitness.
4. It helps if you prepare the Olympic bar with the required weight (the weight I used was 135 which is approximately 75% of my 175 lbs body weight)
Next time your running short on time try this workout and post your times. For fun I also added 50 dive bomber push-ups at the end but this is not included in my time. I completed the workout in 14mins and 53secs. I thought it was going to be easy but I underestimated it. Give it a try!
Equipment required:
Olympic bar
Pull up bar
Dip station
Stopwatch
Workout:
1. 50 Pull ups (each pull-up must be from a complete hang, sorry to all you cheaters out there but this requires proper form)
2. 50 Squats (75% of your weight) (Your knees must hit a 90 degree bend to count as one rep)
3. 50 Dips (Elbows must go down to 90 degrees like the knees in the squats)
4. 50 Deadlifts (75% of your weight) (Make sure you go low enough to feel a nice stretch in your hamstrings before you pull back up)
Guidelines:
1. Once you start the clock you don’t stop it till you are finished all exercises.
2. You cannot move on to the next exercise till you are done all the required reps of the previous exercise.
3. The amount of rest time and # of sets is based on your level of fitness.
4. It helps if you prepare the Olympic bar with the required weight (the weight I used was 135 which is approximately 75% of my 175 lbs body weight)
Next time your running short on time try this workout and post your times. For fun I also added 50 dive bomber push-ups at the end but this is not included in my time. I completed the workout in 14mins and 53secs. I thought it was going to be easy but I underestimated it. Give it a try!
Thursday, February 11, 2010
At Home Circuit
Can't get to the gym? But don't want to slack on your workout routine. Try This at home circuit to get your pump on.
Equipment Required:
Pull up Bar
Exercises:
10 Walkouts with 3 push-ups at the end of each walkout.
20 squats
Max Pull-ups
10 Burpies
Max Lying Leg Raises
Max Timed Planks
Max timed Arm Hang (Eyes level with the pull-up bar)
Structure:
Perform each exercise one after another with a 30 second rest in between each exercise. Once You have completed all exercises take a 2 minute break and perform the whole circuit over again. Do a minimum of 3 sets and if your feeling up for it try 5 sets.
You can also alter the exercise depending on your fitness level. For beginners, if you can't reach the prescribed number of reps per exercise only do the max number of reps you can. This doesn't mean you are failing the workout. If you give it 110% effort you will benefit no matter what.
For the more advanced people you can also add weight to the exercises to make them more difficult. If you don't have weights at home you can always increase the reps per
exercise to increase the work.
Give it a try!
Equipment Required:
Pull up Bar
Exercises:
10 Walkouts with 3 push-ups at the end of each walkout.
20 squats
Max Pull-ups
10 Burpies
Max Lying Leg Raises
Max Timed Planks
Max timed Arm Hang (Eyes level with the pull-up bar)
Structure:
Perform each exercise one after another with a 30 second rest in between each exercise. Once You have completed all exercises take a 2 minute break and perform the whole circuit over again. Do a minimum of 3 sets and if your feeling up for it try 5 sets.
You can also alter the exercise depending on your fitness level. For beginners, if you can't reach the prescribed number of reps per exercise only do the max number of reps you can. This doesn't mean you are failing the workout. If you give it 110% effort you will benefit no matter what.
For the more advanced people you can also add weight to the exercises to make them more difficult. If you don't have weights at home you can always increase the reps per
exercise to increase the work.
Give it a try!
Monday, February 8, 2010
Your Best Workout Partner
Your best workout partner is closer than you think. You see them every day and they are ready to go at any moment. They are never late and there is no waiting around for them to get ready or shower up. Give up yet?
Your workout partner is also man’s best friend. You pet can be the best workout partner you have ever had. They don’t care what the weather is like or what time of day it is. They are ready and willing to burn away the extra calories at any moment. Turn your dog walks into dog runs and get that cardio workout out of the way. It’s a 2 for 1 deal that you can’t let down. Next time you go for a walk let Fido be your motivation and get your sweat pumping.
Your workout partner is also man’s best friend. You pet can be the best workout partner you have ever had. They don’t care what the weather is like or what time of day it is. They are ready and willing to burn away the extra calories at any moment. Turn your dog walks into dog runs and get that cardio workout out of the way. It’s a 2 for 1 deal that you can’t let down. Next time you go for a walk let Fido be your motivation and get your sweat pumping.
Saturday, February 6, 2010
Fitness tip of the Day
A great complete back exercise is the Deadlift-to bent over row-to shrug. The exercise incorporates 3 basic moves into one complex movement. To begin start with a weight you can do bent over rows with. This will be the hardest part of the exercise. This exercise can be done with a barbell or 2 dumbells.
The first movement is the deadlift. Begin by standing feet shoulder width apart. Keep your back in a neutral position keeping the natural curve in your back and your knees slightly bent. Bending from the hips, lean forward until you're facing the floor.
When at the bottom of the deadlift begin to row the bar up to your ribcage. Perform one row and then stand upright.
When standing upright the final component is the shrug. Bring your shoulds up and as close to your ears as you can get them.
Perform all 3 movements one after another to complete one rep. Aim for 8-10 reps for 3 sets. When done correctly this exercise is a great fat burner and back builder. Next time you hit the gym add it into your workout and make yourself sweat!
The first movement is the deadlift. Begin by standing feet shoulder width apart. Keep your back in a neutral position keeping the natural curve in your back and your knees slightly bent. Bending from the hips, lean forward until you're facing the floor.
When at the bottom of the deadlift begin to row the bar up to your ribcage. Perform one row and then stand upright.
When standing upright the final component is the shrug. Bring your shoulds up and as close to your ears as you can get them.
Perform all 3 movements one after another to complete one rep. Aim for 8-10 reps for 3 sets. When done correctly this exercise is a great fat burner and back builder. Next time you hit the gym add it into your workout and make yourself sweat!
Thursday, February 4, 2010
Chest Complex
Today I did a great chest workout with another trainer of mine that I really wanted to share with you. This workout should only be done with a spotter as it will test the limits of your strength. Should last about 40mins and if you still have energy at the end then you haven’t done this workout to your full potential.
Begin by setting up a hammer strength bench press machine with 110% of your max.
Exercise #1: Bench Press Negatives - 3 sets x 4 reps (rest 1 min)
Next, move to a decline bench and set up the weight to 50-60% of you max.
Exercise #2: Max Rep Decline Bench Press – 5 sets x max reps (rest will be however long it takes your partner to finish his set)
Now move to the incline bench and find a weight you can press about 8 times max.
Exercise #3: Incline Bench Alternating Dumbbell Press – 3 sets x 8 reps (where you would normally rest perform 10 burpees then take a 1min rest)
Finally find an open space and grab a large plate weight, or 2.
Exercise #4: Push-Up Negative with Burn Out – 3 sets x 4 reps (rest 1min)
(Place the weights on your partners upper back and have them lower the push-up as slowly as they can till they hit the floor. Take the weights off their back and allow them to push back up to the top of the exercise and repeat 3 more times. On your last set finish with body weight push-ups until you collapse)
For those of you that stick to the same workout day in and day out give this complex a try and let me know how you chest feel a day or 2 after.
Happy Lifting!
Wednesday, February 3, 2010
Fitness tip of the Day
Pregnancy and the Gym
Some women believe that exercise during pregnancy is a no no. However this is a big misconception. Exercise will actually help to keep you and your baby healthy by boosting your immune system and raising your energy levels. Exercise will also help to build strength and stamina in the body which will help you while you put on your extra, yet healthy, weight.
There is no need to stay away from exercise as it is completely healthy for you and the baby however here are some things to remember while working out;
1. Try to remember that exercise doesn't always have to be strenuous to be beneficial. Take the appropriate amount of rests so that you don’t over work yourself.
2. Try not to put too much strain on joints and ligaments. During pregnancy your body will secrete a hormone that loosens joints and ligaments in preparation for childbirth therefore all your joints and ligaments will become weak and too much strain may cause injury.
3. Remember that the appropriate level of exercise will depend on how fit you were before you became pregnant. If you did not workout before becoming pregnant make sure you take it really easy for the first 12 weeks or seek help from a qualified trainer who can assist you through your progress.
4. Wear loose and comfortable clothes. Loose clothing will help you to stay cool while you train.
5. Drink plenty of fluids. This will allow you to not get overheated which can be harmful to the baby.
6. Finally, you must listen to your body. If you begin to feel light headed or nauseated, take a break. These are signs of overheating and may result in harming the growth process of your baby.
Remember that exercise is nothing but beneficial to your body and mind and you will only pass this on to your baby if you follow the right path. If you are still unsure about training while during pregnancy consult your physician or work with a certified trainer who is aware of your stage of pregnancy.
If you are unaware of which exercises are safe and which exercises you should stay away from leave the name of the exercise in the comments section and i'll be glad to advise you.
Some women believe that exercise during pregnancy is a no no. However this is a big misconception. Exercise will actually help to keep you and your baby healthy by boosting your immune system and raising your energy levels. Exercise will also help to build strength and stamina in the body which will help you while you put on your extra, yet healthy, weight.
There is no need to stay away from exercise as it is completely healthy for you and the baby however here are some things to remember while working out;
1. Try to remember that exercise doesn't always have to be strenuous to be beneficial. Take the appropriate amount of rests so that you don’t over work yourself.
2. Try not to put too much strain on joints and ligaments. During pregnancy your body will secrete a hormone that loosens joints and ligaments in preparation for childbirth therefore all your joints and ligaments will become weak and too much strain may cause injury.
3. Remember that the appropriate level of exercise will depend on how fit you were before you became pregnant. If you did not workout before becoming pregnant make sure you take it really easy for the first 12 weeks or seek help from a qualified trainer who can assist you through your progress.
4. Wear loose and comfortable clothes. Loose clothing will help you to stay cool while you train.
5. Drink plenty of fluids. This will allow you to not get overheated which can be harmful to the baby.
6. Finally, you must listen to your body. If you begin to feel light headed or nauseated, take a break. These are signs of overheating and may result in harming the growth process of your baby.
Remember that exercise is nothing but beneficial to your body and mind and you will only pass this on to your baby if you follow the right path. If you are still unsure about training while during pregnancy consult your physician or work with a certified trainer who is aware of your stage of pregnancy.
If you are unaware of which exercises are safe and which exercises you should stay away from leave the name of the exercise in the comments section and i'll be glad to advise you.
Tuesday, February 2, 2010
Fitness tip of the Day
Good form is very important for strength training. Form is very important, but it’s also important for other types of exercise. If you’re strength training, start with lighter weights so you can work on your form. It’s good to have an experienced spotter or trainer who knows the proper techniques to help you for the first month or so while you allow your muscles to recognise the proper motor patterns. Never sacrifice form for heavier weights. This will lead to imbalances in the muscles and can even result in injuries.
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