Archive for the ‘Fitness’ Category

Hey Guys,

Following on from yesterday, I’m here to bring you some Fitness apps which I have come across as of late and feel they may benefit you as they have done for me.

We live in an era where “Smart Phones” have become the latest technology/fashion trend and with apps being created left, right and centre, I have taken some of the best Fitness/Nutrition apps to not only save you some homework but to also hopefully help you with your new goals for 2014 – I hope you have your goals written down and stuck on your wall already 🙂

In no particular order, let’s get cracking baby.

Dee’s Top 5 Fitness Apps

1) JEFIT – www.jefit.com

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This app is superb! JEFIT is described as the “Worlds Most Dedicated Bodybuilding Software”. They claim that the software/app helps keep you on track, live better, and stay motivated with your fitness goals – Some claim right…Let’s explore.

I love the app as it allows you to track your workouts by creating session logs of how many sets/reps per exercise you have performed. It has a data base with hundreds of exercises to choose from. Say for example you wanted to train Legs and was stuck for exercises – There is a picture of an anatomical figure labelling all the parts on the body and all you simply have to do is click on the muscle group you want to work on, (in this case Legs)  and KABOOM – You have access to a whole list of exercises. It gets better though…

The app actually show’s you how to perform the exercise with a person demonstrating the correct technique and written instructions for clarity.  You can put together a workout from the app itself by selecting a number of exercises and creating a customized program.

If you are a newbie to the fitness game but you know the goal you are trying to achieve, there is an option to select a sample program which will set you out a list of exercises, reps and sets to perform – Pretty neat right.

There is an on line community that allows you to integrate Facebook/Google+ but I haven’t had time to explore that side of the app as of yet. However, I do believe that by integrating your FB/G+ account, you join a network with everyone else who has the app and can share your goals and continue being motivated by others around the world.

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There is a PRO version which cost £3.21 for those of you in the UK (still cheap Internationally) but I haven’t had a need for the PRO version and can’t remember what added features you get to be honest.  The user interface could be laid out a bit better by making it easier to navigate around, but all in all I feel it’s the best app of it’s kind for working out and getting creative.

Dee’s Verdict – 9/10

2) Stretch HD 

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Shouts out to my “brother from another mother” and training partner Scott for showing me about this app. The name say’s it all really lol. Stretch HD has changed the game by not only making an app with superb stretches but has recorded them all in clear HD – Thanks guys 🙂

Once Stretch HD has been loaded the screen will pop up with  two sections at the top. There is a feature on the app  which cost 69p but the rest of the app is free.

Under the sub heading “Stretches” you will see a further 3 categories:

Lower Limbs, Upper Limbs, Back & Kneck

Select a stretch to view a video of how it’s performed. The written instructions below the video will inform you what muscle group the stretches are useful for, key points for the stretches and if any equipment is needed…For example:

1) Sit upright

2) Cross ankle over joint

3) Pull knee towards opposite shoulder

4) Hold 15 to 30 seconds, repeat 3-5 times

It will then go on to explain what that particular stretch is useful for…For example:

Piriformis Syndrome

Sciatica

Low back pain

It really is an excellent app and one that I use at present.

The female doing the stretches is also some nice eye candy and for that…

Dee’s Verdict – 9/10 (What can I say, women are my Kryptonite lol)

3) My Fitness Pal

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This app has over 10 million views and for a very good reason…Where do I start?

I was first introduced to this app over 2 years ago now and it still holds a place in my life 🙂

This app not only allows you to track your calories but also allows you to scan the barcode on the food packaging and bring up it’s information to track the calories. They claim to have over 3 million food items within it’s database including junk food .

WOW, Technology Technology.

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Say for example you wanted to loose weight at 2 lbs a week – All you need to do is enter your information. For example, you’d enter your age, weight, target weight, height, how active you are at present and it will create a plan for you.

It will inform you of how much calories you need to consume on a day to day basis to stay on track and what date you can expect to reach your target weight.

Based on your daily calorific intake that it generates for you, your new role now is to input all of the food you’ve eaten throughout the day and it will let you know if you’ve hit your daily macros, gone over your daily amount or eat too little.

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You can track your progress by viewing graphs that are generated based of your results over a period of time.

As with many apps being launched in today’s market, My Fitness Pal also comes with an option that allows you to integrate your account with Facebook, check on a friends progress (who also has the app) and send messages back and fourth – Pretty cool right.

I really can’t fault this app and for that…

Dee’s Verdict – 10/10 – SMASH!

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4) BarStarzz

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This app here is not for the light hearted!

Does the name “Hannbal King” ring any bells?

Have you seen those guys on Youtube working outdoors doing the most craziest of things with their body whilst working out? If not, check the end of this post for a little surprise.

Well, I gave you that little intro as an app has been created around Callisthenics (a method of training) showing & teaching you how to do the moves they perform and the diets they eat. So it’s still a fitness app but with a slight twist.

I love the app, it’s layout, the concept and as a bonus, Callisthenics has always been an interest of mine.

I love the layout as it’s simple and so easy to use. The home page has a range of videos showing you some of the crazy exercises these guys get up to. A simple scroll to the right brings up a menu with the following sub titles:

Facebook, Youtube, Instagram, Blog, Food, Vegan, Drinks, Routines, Quotes and some other cool stuff you can check out.

A click on each heading will bring you to a new page within the app.

Check out the drinks section as they have some pretty cool concoctions that may seem bizarre but actually look pretty tasty hmm hmm hmm 🙂

The app has some work to do before it can get a 10 in my eyes. I would give it a 9 but due to a few bugs it get’s…

Dee’s Verdict – 8/10

5) ??? – I thought I would try something new on this one. Rather than giving you a number 5, I thought I’d get some of you fine readers out there to send in some ideas.

This year I want to get more interactive with everyone and thought I’d start today.

Plus, one of you might send me an app that I’ve never heard of before that I can share with everyone else.

Send in your ideas and I will put it as number 5 giving you some recognition:(Website, FB Page, Youtube channel – If you have one)

If it goes well and we get loads of ideas, I’ll extend the list to 10 if necessary or more.

For those of you still living in the Dinosaur age that haven’t purchased yourselves a smart phone as of yet, no worries, books & video tapes are still available lol…

I’m only joking guys 😉

So, with technology on the rise we really have no excuse not to be keeping fit, eating well and looking after our bodies.

You literally have a personal trainer in your pocket with you on the go…

What does this mean for future Personal Trainers?

Well, if technology is always changing and advancing it only makes sense we do the same right…

That is why I am continuously learning, studying and getting new certificates when I can (Trainers, I recommend you do the same both for yourselves and your clients)

Come June 3oth I should be a certified Holistic Masseuse & then plan on studying Herbal Medicine/Nutrition – One of my 2014 goals (Damn I cut my work cut out lol)

Anyhoo, that wraps it up for today…

Quote of the week will now be moved Monday’s so you will have both me and Eric Thomas #TGIM to look forward to with a boost of “Monday Morning Motivation”

(Because the world hates Monday mornings lol)

MMM BABY 🙂

Hannibal King Video

David Richards

DEE’S FITNESS

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Hey guys,

How’s everyone doing. Upon doing my weekly research, I stumbled across this video which I feel is a genius idea.

What is the Meatrix you may be asking?

Think the Matrix but to do with animals, hence the name “Meatrix” LOL.

It is a fun, clever, animated short film that goes a long way in explaining some key concepts about factory farming.

There is a lot of dirty secrets being kept from us when it comes to the food industry and I am here to reveal the truth to you and to open your eyes as to what is REALLY going on with the foods available to us and to shed some light on the industry itself.

Nutritional education should be something taught in schools from an early age, but sadly it isn’t.

What is the consequence of this?

We grow up mis-informed and mis-educated as to what we are putting into our bodies.

We get sick and question why we are sick without ever knowing that our diets are making us ill!

Stick with me and I will show you the road to a better life:

Mind, Body and Soul

Enjoy the video and I hope you learn something new.

David 🙂

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This is the day I decided to make that change

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Put your mind to it and you too can do it – Make it happen

Morning folks,

1 day to go until show time 😀

I didn’t think I would be this excited. My nerves of the unknown have somehow changed into feelings and emotions of joy. The way I look at it now is, I’ve gone hard in the gym since January and cleaned up my diet majorly.

It’s all about showing people the hard work you went through when you go up there.

The 5.30 am gym sessions when you was tired and wanted to sleep and it was still pitch black and cold outside with the stars still waiting to greet you.

The money spent on turkey breast and then the time preparing your meals so you stuck it out with your diet without excuses.

The twice a day gym sessions when you really wanted to go home and chill out with the fam.

For the people that said you couldn’t do it because your back isn’t big enough, or you don’t have the lower 2 bottom abs.

For the people that continuously show love and support.

It’s not even just about stepping on stage anymore, it’s now deeper than that.

I am facing my fears and letting go of emotional baggage. Through facing my fears, others to will face theirs to.

A lot of you don’t know, but I use to do a little acting back in the day and cut a long story short, I backed out of a performance due to fears and anxiety. This saturday I will be facing those little demons once again and letting go of them forever – I will prove to myself that I can do it.

I can’t tell you fears are like an illusion and that they don’t exist and then be the same one to fear stepping up. I have to lead by example and will do so proudly.

Face your demons and let go of anything holding you back.

People don’t see the graft of what goes on in regards to building a aesthetic physique, but hopefully through my continuous post throughout the year you see that it is possible providing you keep focused at the goal in hand.

I will continue to uplift, motivate and inspire where I can. Without you guys, there would be no Dee’s Fitness, so thank you 😀

Now let’s go rock this photo shoot like never before.

Making it happen baby, making it happen!

P.S Tickets are still available but selling fast – WBFF UK Show

European Fitness and Model Spectacular – London UK – November 9

Venue Address: Indigo2 at the 02 center

Peninsula Square

Millennium Way

Greenwich

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Tickets- On Sale now at axs.com  get your tickets today for the most Spectacular show in Fitness and Modelling

indigO2 ticket hotline 08448560202

See Tickets: http://www.seetickets.com/event-tickets/220/fashion-beauty

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Wassup peeps,

Let’s talk stretching real quick.

Now, regardless of whether you train or not, it is vital that you focus on stretching everyday.

We don’t realise how tight we are and the amount of tension we carry in our bodies until we are injured.

Stress causes tension in the body as well as training and stretching can help to release that tension.

Not only can tight muscles limit your range of movement, it can also contribute towards bad posture.

Bad posture can affect your mood and you mood can affect your posture – A vicious cycle, I know…

Just look a persons body language when they are depressed compared to when they are happy…

It’s only recently that I’ve become more in tune with my body and through becoming more in tune, I’ve found areas for improvement and stretching is one of them.

~In life, everything is balance~

I say that to say this, if you’re going to lift weights, know that you are shortening your muscles whilst they are contracting.

If you are going to shorten your muscles 5 x a week through strenuous exercise, it makes sense to either stretch them (lengthen) or perform an activity such as yoga which focuses on lengthening the muscles.

It’s all good having the sickest body on the beach or the biggest muscles in your gym, but when you can’t scrub your back because your muscles are too tight or you can’t bend down to pick up your child’s toy because your hamstrings are too tight or you have lower back pain (due to tightness somewhere in your body due to a lack of stretching) then you will wish that you had tuned into your body little sooner.

Even if you don’t train, remember that daily movements and day to day stress will cause tension and tightness in the body.

I know you’ll do what’s right anyway

😀

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Some guys that asked to take a picture with me whilst I was training on Holiday in Cyprus. (The 1st time that’s ever happened to me)

Hey guys,

After some request, I will be posting up the remainder of my journey to the WBFF European Champions which is taking place on November 9th 2013 @ the Greenwich o2 arena.

For those of you who don’t know, I have decided to compete against some of the best physiques in Europe to be crowned the Fitness model of 2013.

I’ve always wanted to compete after taking an interest in bodybuilding around 2008 when I first got into weight lifting and studying nutrition.

It takes serious discipline to get in competition shape as you have to get your body fat percentage as low as possible whilst maintaining muscle mass – Not an easy task. On top of this I won’t be using any steroids or external chemicals to help me get ready – Just food, gym and sleep – And a small supplement stack 🙂

I get asked a lot why I want to compete and I think the real underlying reason is that I want to prove to myself that I can actually do it.

It’s one thing saying you’re gonna compete someday and another thing actually doing it!

As I’ve said before, this will be my 1st time competing on stage so it’s all new to me.

I was practicing some posing last week and realised I have a lot of stuff to work on. I have to learn to:

Smile whilst posing (trying not to look awkward)

Learn to walk all sexy n stuff whilst maintaining a level of muscularity

Look good in some tight ass trunks (I have to get this booty tightened up LOL)

Portray character using my body alone

Breathe through my teeth (whilst smiling)

On top of this I’m in the gym at least 5-6 x a week getting my bodyfat down, smashing the weights, sleeping and eating as clean as possible (Nothing sweet for 90-100 days…Not fair as I love sweet stuff LOL)

Unlike my clients, with myself it is simply experimentation with a bit of hope. What do I mean by this?

Well, I am not following any specific diet or training program…I am simply experimenting over the next 85 days whereas with my clients I give them a structured programs to follow with slight room for flexibility.

I’m keeping things low carb at the moment but that can change at any time. My protein intake, fats and veg (fibre) are all balanced to maintain well being and sufficient energy.

I will post my supplement stack and finer detail in another post for those interested.

Today’s post was just me to sharing a few thoughts with you guys.

Over the next few weeks I will be watching videos with Ronnie Coleman, Kai Greene, Jay Cutler, Phil Heath, Arnold schwarzenegger, Dexter Jackson, Branch Warren, Eric Thomas, CT Fletcher just to name a few.

I know I have what it takes to win and be crowned the European champion. To be fair, in my head I’m a champion already as I put 100% in everything I do (well sometimes 99.9% LOL)

But in all seriousness, I’m also doing this to show people that they too can do whatever it is they want to do in life. You saw my body transformation this year after my shoulder dislocation and I will show you again what hard work, discipline, consistency, determination and will power can do to shape your life (or your body even)

WBFF, here we come…

Have a dream, make it a reality and live the best life ever.

Unconditional Love to you all

David 🙂

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Hi folks,

How’s everyone keeping…I hope you’re all blessed and enjoying the summer.

I wanted to talk a little about Nutrition today as it seems to be a topic we all discuss and one that is very important seeing as eating is apart of our everyday lives and helps with our minds, body and overall well being.

Now everything to do with Nutrition cannot be covered in one post as there’s so much areas to go over, however, what I am going to discuss is Nutrition on a broad scale and how it will help you transform your body into something you’re happy with.

Firstly, when eating with a goal in mind, you need to ask yourself if what you’re eating is going to help with the goals that you’ve set yourself.

If you’re aiming to drop 8lbs but pigging out on chocolate everyday, be honest with yourself, is that going to help you reach your goal?

The same if you’re trying to pack on muscle…Are you eating enough food and getting in the right amount of protein, carbs and fat to help with the gym work? Again, be honest with yourself.

A lot of people enter this game half heartedly for 12 weeks and wonder why they never see results. They get ticked of and cancel there gym memberships only to return a Christmas later and 1 stone heavier (if not more) and repeat the whole cycle again..

A guy actually told me the other day that he reached a plateau and I laughed. A plateau is where you’ve been putting in the work for a period of time and the results slow down as your body get’s used to the training/diet regime forcing you to mix things around to get back on track again.

The reason I laughed is because this guy drinks every weekend and cheats on his diet whenever he wants to and has the nerve to say he’s reached a plateau, get real!

Some folks have this fitness thing all twisted but I’m here to untwist things shall I say LOL.

When you know what is right from wrong and still do the wrong thing it’s different to someone who actually doesn’t know right from wrong in the first place.

I use this example for when it comes to food choices. Some people like the idea of having low body fat…They say they want low body fat but they don’t really want it because if they did they would do what it takes to get there.

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I understand it’s hard, I live this life…But hard isn’t an excuse anymore…

Studying is hard…1 hour cardio 5x a week is hard…Training abs is hard…Eating clean for 20 weeks is hard…A four year degree is hard…Being a single Mum/Dad is hard, but guess what…people still make it happen and push through. So what is your REAL excuse…Some food for thought right there.

Call it tough love… I’ve realised people need to hear it how it is rather than some washed down version. A lot of folks are lazy and can’t be bothered to put the work in. If your circumstances are harsh for whatever reason then fair enough and this doesn’t apply to you.

Eating right isn’t easy and the Government don’t make it any better by allowing junk food eateries to be put all over the place. Organic food isn’t cheap so this leaves people eating foods from the super market which is standard quality but not great either, again, let’s be honest.

Food prep is a art and a skill within itself and once you master it your 50% there. Preparing your food ahead of time puts you ahead of time – Ahead of the time when you’re out for a quick lunch and find your only options are Subway, Mc Donalds, PIzza Hut or that 99p chicken shop – You deserve better than that! Find time and prepare your food ahead of time! Develop that skill and art if you haven’t already.

50% Nutrition, 25% training and 25% rest.

Really and truly you want to give everything 100% but hopefully by breaking it down like this you see how important eating right is. It took me 3 years to finally come to this conclusion and it will take some a lot longer as there not willing to open up to concrete facts and evidence (maybe they know the truth deep down but also know how hard it is to make the change so they choose to live in denial…who knows?)

Eating healthy isn’t boring (who lied to you) and it isn’t necessarily that expensive either to be honest (A lot cheaper than pre-made and fast foods that’s for sure – Don’t believe me though, go calculate and see for yourself…you save money prepping your own food and know what you’re eating for sure)

Another thing is supplements…You girls are just as bad as the guys…If your diet isn’t right….

NO SUPPLEMENT IS GOING TO WORK FOR YOU

NO SUPPLEMENT IS GOING TO WORK FOR YOU

NO SUPPLEMENT IS GOING TO WORK FOR YOU

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Save your money and get your diet right first. Don’t get me wrong, supps are great, BUT ONLY IF YOUR DIET IS IN CHECK. You can’t be eating chicken tika masala, keema rice, naan bread and onion bargie whilst taking a fat burner and expect to see results LOL. It does make me laugh but some people genuinely don’t know better which is why I’m here to help y’all.

With the whole supp thing, look at it like this…Eat good at 67% and train at 67% and a supp will work at that same percentage to help you. Keep it 100 and the supp will keep it 100, simples!

Like I said before, I know it isn’t easy. If it was everyone would be looking sexy on the beach ;-)…But you just gotta make that choice and say to yourself:

“You know what, I know I can do this…I’m gonna do it and give it 100% and ain’t noboddy stopping me” and you see from when you’ve made that choice…

The rest is history

It’s great to be back and I catch you soon

PEACE

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Hey guys,

How’s everybody doing out there. I hope wherever you are the suns shining bright and you’re enjoying the summer.

I thought I’d base today’s topic around a question I’ve been asked a lot recently, which is “How do I loose weight &  What is the quickest way of loosing it”? I’m going to gather research and put together my knowledge to really break this thing down.

Now most of the time when people ask “how to loose weight”, really what they want to know is “how to loose body fat”

You see, body weight can be broken down into 3 categories, let’s take a look.

Bodyfat

The stuff you want to loose if you have to much stored. People don’t realise this but a little stored fat is actually healthy as it helps your body function properly.

Fat is a source of energy which is stored within the cells in the body. So you can look at your excess fat as back up which can be used if your body goes into a state of emergency (no food for example).

Fat is also works as a shock absorber that protects your organs,  forms part of every cell membrane in your body and acts as an insulation blanket that reduces heat loss. This is why you find that the people who carry excess fat don’t seem to get as cold.

And sorry ladies but women generally store more body fat than males do due to their hormones and their ability to reproduce. Fear not though and see below 🙂

Muscle

Good ole muscle. Lean mean muscle machine. What us guys work so hard for in the gym and what so many women are scared of gaining (Hence why they don’t lift weights) But ladies, I’ll explain why lifting weight will help you loose fat in just a sec. Before I do though, let me quickly run through some benefits of muscle:

  • Muscle protects your joints and your bones (vital for supple movement)
  • Provides a better foundation for your skeletal frame
  • You look and feel better both on the inside and out which will lead you to feeling better about yourself and help to boost your confidence
  • Better oxygen flow throughout the body which leads to a stronger and healthier heart (not forgetting the lungs)
  • Muscle also speeds up your metabolism which leads to fat loss – Let’s dig deeper

The more ­muscle tissue you have, the higher your  BMR (Basal Metabolic Rate). BMR is the amount of calories you burn at rest. So say for example you sat down all day watching family guy, your body is burning calories. That’s right, you can sit on your butt all day and burn calories (never recommended though). You also burn calories when you eat as your body uses energy to the digest food.

Muscle tissue is metabolically active but also uses energy at rest, whereas stored body fat is lazy (doesn’t like to move and isn’t active like muscle). Make sense when you break it down like this doesn’t it. I find that understanding the basic science behind how your body works helps you achieve your goals quicker and puts you ahead of the game.

Remember, muscles move requiring energy (active), while fat doesn’t like to move and can be seen as storage (lazy).

So increasing muscle through exercise such as weight lifting will dramatically increase your metabolism (Women, the same applies to you as well). I’ve covered women and lifting weights before but I will continue to cover it until the misconception is no longer alive.

Just do a search for the post on here if you want to have a read. But the long story cut short is, females don’t create enough testosterone in their body to become jacked, muscular, hench blench, dench, tonk, wham, stocky or for simpler terms “muscular” or any of the other names I can think of LOL. Seriously though, no need to fear the iron…You won’t look like these two beauties…

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Water
At least 70% of the body is made up of water. Without water, the body couldn’t survive. Saying that, the water in our bodies can be manipulated to achieve that “ripped look” or even just a overall leaner tone. When the body isn’t holding onto a lot of water and the body fat percentage is low, you can see more muscle striations aka muscle definition as there isn’t as much water being held under the skin (but we will cover water manipulation in more depth in another part).
There are a number of methods in which can be used to achieve this ripped or toned look but low carb diets are most commonly used when looking at nutrition. When you eat carbs (bread, rice, potato, pasta, fruit etc) your body holds onto water.
That’s why when people drop their carbs lower the usual for say a period of  2 weeks+ (ketogenic diets) for example, they report significant weight loss. The rapid drop of weight is usually water and not so much fat. People confuse fat and water all the time and it’s a very common mistake we can all make.
I’ve only just scratched the surface today as I wanted to start off with some education before building up on the foundation  so at least if this is all new to you there’s no need to feel lost. If you retain all this knowledge already then guest what…
Reminders are never a bad thing 🙂
Any questions, fire away
EDUCATION IS KEY!

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Hello Peeps,

I hope everyone’s blessed.

I’m here to bring you another quick tip of the week. Today I’ll be discussing two simple things you can do to work your core and abs. Whether you are at work, lying in your bed, or just walking down the high street, these 2 things will help you see quicker results.

Since my 90 day body transformation, I get asked a lot of questions about what exercises I do for my abs. Truth be told, I don’t have a complicated routine… I stick to the basics and keep things simple.

However, while not in the gym, there are ways you can still work your core and abdominal muscles. I do these two movements everyday on top of my ab routine and I believe they have helped me with my ab development.

Do these two exercise I’m about to share with you for 30 days straight and watch your mid section tighten up.

1) Vacuums – Vacuums are a simple yet effective exercise. Some even call it a forgotten movement as it isn’t performed as much as it used to be. It was utilized a lot more back in the old school bodybuilding days and works by engaging the deep muscles beneath your abdominals (the Transverse Abdominis)

There are several layers of muscle in the stomach. You must learn to control the deeper layers to achieve the smaller waist look. 

How to perform the exercise

  1. Get comfortable and lie on your back
  2. Reach your arms over your head and keep your legs flat and straight
  3. Begin by exhaling as much air as you can
  4. Lift your chest and arch your back
  5. Draw in your stomach and hold for as long as possible

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The above can also be applied whilst sitting up straight. Convenient for if you’re at work, school, college or any where you find yourself sitting up.

The exercise can be performed both easily and discreetly without anyone knowing your “squeezing in” a quick workout 😉

2) Abdominal holds (Tense and Release) – When you tense the abs, they are under contraction (just like any other muscle group). Muscles that are being contracted without any joint movement is known as a “Isometric” movement.

It is a type of training in which the joint angle and muscle length do not change during the contraction.

You’ll be surprised at how effective abdominal holds are!

How to perform the exercise

1) Inhale deeply through your nose

2) As you exhale, squeeze your abs as tightly as possible for as long as you can before releasing the contraction.

Be careful if you have high blood pressure as Isometric exercises can be dangerous due to the amount of pressure that’s built up.

(O yer, please note, I wouldn’t advice this exercise if you need to do a number two LOL – Seriously not a good idea)

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When you first start performing this exercise, you may not be able to contract (hold) your abs for that long –  But that’s OK, we all have to start from somewhere. Use this as motivation for increasing the amount of time you can hold the squeeze, same goes for the Vacuums.

Once you reach day 30, there’s nothing stopping you from continuing and making it a daily routine.

Remember, a strong core helps with your posture, stability, balance and will avoid lower back problems later on in life.

Think of your core as a precious chain that links your upper and lower body together.

Just like your legs, it’s also apart of your foundation and should never be neglected when it comes to training.

And really……who wouldn’t mind having an attractive set of abs come beach time……….whatever age you are 🙂

Squeeze and hold until next time…

Stay Blessed Folks

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Hey folks,

You trying to build up them legs, but having a hard time? Guys, has the lack of leg training given you the nickname “Johnny Bravo”?

Ladies, do you want to thicken up those legs and add some lean meat to them…Look no further!

I’ll start with this…It’s seems like when it comes to Leg day, no one wants to participate. It’s either a Chest or Bicep day…You ever come across this? I wouldn’t be suprised if the Squat rack started to gather dust in some gyms LOL.

It’s a painful muscle group to train and involes a whole lot of effort, so it’s understandable why leg day is skipped out on, HOWEVER, that is no excuse…

Let’s look at the body like a house for a moment…For a house to be built strong and solid, it needs a foundation right…Without the foundation, the house is somewhat…let’s say incomplete.

Now your Leg’s are you foundation…Think about it. They carry you around all day and allow you to get from point A to point B. Without your Leg’s, how you gonna move?

Treat them with the respect they deserve and start training them. It makes no sense to have a big upper body and some skimpy wimpy baby chicken legs (This applies mostly to the guys with excuses)

Many of my clients when we first started training weren’t even interested in training their legs. Their excuse was “I wear jeans all the time so theres no point”…

I found that there was excuses left, right and centre from people both in and out of the gym.

Some other classic excuses I’ve come across are “I go on the cross trainer 3 x a week, my legs get enough work done then” Hmmmm, is it really. It get’s better though, check this one out…

“Because I work in the office, I stand up a lot to get bits and pieces, so squats won’t really make a difference to my legs”.  Wait, it get’s even better. The best one of them all has to be this one though:

“I walk to work 2 days a week, so they obviously get trained hard…you’re just silly for training them even more than you have to… is that not over training”. WOW, REALLY…

I dunno whether to laugh and hope people are joking when they say this kinda stuff.

jonny

I could understand if these guys really believed this to be the case, but most of them have later admitted that it’s just too painful to walk the next day and this I can understand. The pain we feel aka D.O.M.S (Delayed Onset Muscle Soreness) can be pretty bad the next day (or even last a good few days), especially if you are new to training – But I promise you, the more you train them babies, the more resistance they build up to the pain and discomfort (same applies to other muscle groups)

Incorporate stretching into your program and this pain will lessen even further…WHY?

Because as you are stretching out the muscle fibres, you are releasing the build up of lactic acid (the tight sore feeling)

You ever had a deep tissue massage while experiencing D.O.M.S and felt so much better after…not as tight? The masseuse was strategically ridding the lactic acid from the muscle tissue which then gave you a better range of movement.

Males, I’ve also heard that Squats can boost testosterone and GH (Growth Hormone) but I’m still researching this area.

Anyway, here’s a program I put together using the above exercises – Feel free to adapt it for your level of training:

Dee’s Leg Buster (This program also hit’s the glutes)

Squats – 10 reps x 4 sets

Lunges – 20 reps (10 each leg) x 3 sets

Leg Curl – 12 reps (holding the contraction at the top for 2 seconds) x 3 sets

Seated Toe Raise – 20 reps (again, holding the squeeze for 2 seconds at the top) x 2 sets

I find that the calve muscle responds better to higher reps and lighter weight, rather than a heavier weight and less reps.

If you have any questions, just send me an email or hit up the contact page. If you would like for me to check your form while performing any of the above exercises, send me video of you performing them and I will be more than happy to check you’re not going to hurt yourself (good form is everything)

All my ladies wanting that J-Lo booty, get to squatting. And for my guys with the skinny chicken wimpy legs, the same applies to you 🙂 And remember, it doesn’t happen over night!

P.S – Normal blogging will be back to schedule as of next week. Thanks for your patience while I sort my life out, incredibly busy this week.

Much Love as always

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Great news guys! I’ve decided to compete for the 1st time this year at the WBFF show, Nov 9th @ the Greenwich O2. I will be doing the fitness class and although it will be my first time competing, I am going for my Pro card.

After winning the body transformation at my gym, over 130 days of consistent clean eating, waking up at 5.30 am for gym sessions, training my butt off and talking to numerous people in and out of the gym, I believe in myself more than ever and know I have what it takes.

This is how I see it…The guys on the cover of the fitness magazines with sponsorship deals are no different to me. We are all human beings that went through the same process from embryo to foetus.

We all have to eat, breathe and sleep. They went through the process of hard work and dedication to get to where they are now and lord knows I can do the same.

Point being – If they can do it, so can I…We are no different!

The next 5 months are going to test me big time. There can no longer be “I’m not going to train calves today because I can’t be bothered” or “A few scoops of this Ice-cream won’t hurt” – NO! I am bringing my A game!

I have my work cut out – Why? Well there are a number of reasons. I have lagging body parts I need to work on and body fat I need to loose (on top of other things). HOWEVER, none of these will be used as an excuse, EVER!

I love challenging myself and coming out of my comfort. I love taking risk and not knowing what is at the other side.

I don’t have any coaches or trainers helping me and will be doing all the prep by myself (I think that we are our own best teachers anyway)

I will continue to post my meals, training sessions and supplementation as I know a lot of you find it both interesting and useful.

I’m not trying to be anyone else but myself. All I can do is share my knowledge and journey with you.

I have accepted that my purpose in life is to help others…PERIOD! Whether that be personal training, giving advice or just blogging every week, I feel good helping others.

Thank you to everyone who has supported me up to this point whether it be the likes, the shares, reading what I post, following my blog or just the feedback… it really does mean a lot to me!