Posts Tagged ‘Abs’

 

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Women – Now it’s your turn – THIS ONES FOR YOU!

(Men – You can do these exercises also)

SOURCE:FITGIRLSDIARY.COM

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**WOMEN – YOU CAN USE THESE EXERCISES ALSO**

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Happy New Year 2018 01_preview1

ABS POSTER

 

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Hey Whats Good People,

How is everybody doing? Hope everyone is good and well and enjoying what looks like the start of summer. The clocks have officially gone forward, so we are starting to see longer days.

In the gym where I work, women have already started asking me for their summer plans. You know that time of year where we all start getting ready for our summer holidays.

Legs, Bums, and Tums I hear on a daily

Recent events have inspired me to write this blog post and share the below abs chart/poster with y’all – (Men, I’ll have you covered in a future post)

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Remember, training alone won’t get you the results you need. You also need to follow a disciplined nutritional plan that will not only help you to see quicker results, but will also help you to live a healthier life style.

Not all of us can get to the gym due to our work schedules and hectic lifestyles. So utilise the space around you and make the best of your time.

Share this with the women you love!

I hope you’ve enjoyed todays post. Don’t forget to follow and like me on Facebook on the link below:

Dees Fitness Facebook

It’s been real people – Love, Bless Up and Vibes!

David N Richards

DEES FITNESS

what-does-it-mean-to-eat-clean

Hey Hey Hey,

What’s up my beautiful people 🙂

I hope everyone’s doing well, enjoying life and eating good.

Today is part “1 of 5” of the Fat Loss 101 blog series.

So what inspired this post then Mr Dees Fitness?

Well…

I met up with my cousin the other day and we was talking until the early hours in the morning. One of the subjects that came up was “Fat Loss”. He looked me square in the eye’s and said:

“Hey bro – I don’t know what I’m doing wrong, but this fat just isn’t shifting…Is it even possible to lose?”

I chuckled and said “Of course it’s possible, it’s not easy though.”

I too felt like this at one point in my life, as I’m sure many of you do – But I never gave up hope and nor should you…

Everybody want’s that special pill – But if it existed, we would all be taking it I’m sure – But the truth is, there are no short cuts I’m afraid (Healthy ones that I know of any way LOL)

But without further ado, let’s get straight to business!

Never Eat Until You’re Bloated

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I know I know, we’ve all been there before – When the food taste so good that you struggle to put the knife and fork down.

You’re feeling full already but the flavours are so immense that you can’t help but to keep going. You feel that bloated feeling coming on but you can still find some space for desert.

You chew your way through that cake and ice cream and out of no where you hear a knock at the front door…

KNOCK KNOCK KNOCK

It’s your long time friend Mr Bloat.

He’s come to visit you and plans to stay for a very long time lol…

The Lesson

Never eat until you feel bloated, it’s really not a nice feeling. Portion control becomes a myth when the food enslaves you.

I teach all my clients to eat until they are 80% full. A good way to measure what 80% feels like for you is to eat to the point where you could tuck away a little more…No need to go over board!

Did you know that the more you stuff/over fill your stomach, is the more it starts to distend…

This is why some guy’s have abs and a massive belly at the same time…

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WOAH, I hear you think

That or some serious HGH – LOL

Anyhoo, that’s it for part one today. We still have another 4 to go in the series.

I used some of my previous material for this post and added in some extra bits as this information is vital for both your health and fitness.

I hope y’all found this information useful and I’ll be back real soon my people.

MAKE THAT CHANGE TODAY!

David Richards

DEES FITNESS

FAT LOSS 101

Wassup people,

Class is nearly here!

New proven fat loss tips and tricks coming over the next 5 weeks. They have worked for me, many of my clients and people across gyms all over the world. Get ready to make your dream physique a reality. Grab your note book and pen as school is back in session next week.

WARNING

Be ready for RESULTS!

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thank you

Hey Guys,

How are we all doing on this fine day. I hope everyone is well and enjoying life the way it’s supposed to be enjoyed 🙂

Today is just a quick thank you to all my followers and viewers for making this site as phenomenal as it is. If I didn’t have followers, I wouldn’t be as motivated to keep the site going. But you guys support me with your e-mails of gratitude, your views and your follows and it really does mean a lot to me – Thank You.

I don’t know what direction this site will go in, but I will continue writing content from the heart as it seems that is what you guys like. I now literally have followers from all over the world and this fills me with joy as I never knew it was possible. I never anticipated how massive this site would actually grow. From a hobby to something I look to form as a life time career.

I’m a normal guy in my 20’s from the UK who started this site to make myself a name in the fitness industry not really knowing what that entailed. Since then I have competed in two bodubuilding shows, helped 1000’s of people to stay motivated, inspired, and on track with different areas of their lives.

I’ve seen that the material I write actually benefits peoples lives and this really does mean a lot to me as I never knew I had the potential to be a writer in any way, shape or form…

I even had a woman from my gym share with me that from reading my website it helped her through her divorce – Thank you for sharing this with me and I hope you are reading this now.

After seeing 1600 people sign up to my site in just 40 days with no promotion from my end, I knew that I had to write a book and continue sharing material with y’all.

I would start my YouTube channel now, but I don’t know if I can be 100% consistent as of yet hence why I’m waiting until 2016 to see how my time table changes.

Duration Following Dee’s Fitness

My Journey Has Been Incredible

My Journey Has Been Incredible

I don’t know when any of you started following my site, but if you started following me in 2013 just before my first bodybuilding show, you will have seen my progression from the chubby boy in the gym to the guy with abs in just over 90 days – It is possible for anyone to sculpt their dream physique, you just gotta want it badly enough…

Setting goals and achieving them is what I’m all about and I love helping you guys to do the same – I’ve been doing it for over 3 years now and look to continue in bigger and better ways 🙂

They say setting goals and achieving them deems you as a successful person – I agree on this one.

We can all be successful and happy – We just have to strive for it knowing that it is possible.

~If you think something isn’t possible, then you’re right. If you KNOW it’s possible, then you are also right. It’s all about how you think and what you believe that defines your reality~

The Wrap Up

Before I go though, I just want to share with you guys a picture of when I first started going to the gym. I feel to share this picture as I speak to so many people that don’t believe it’s possible to get abs or to even sculpt their dream physique and this is both a lie and limiting thought process.

The moment I said, OK, time to change - No more talking!

OK, time to change – No more talking!

I remember I took a trip out to the sunny Islands of Jamaica in 2007 and I was trying to suck in my belly every time a hot girl walked past, but it just wasn’t working – Sad times right 😦 LOL

That’s when I knew it was time for me to do something…

IT WAS TIME FOR ME TO MAKE THAT CHANGE!

Then after years of dedication, consistency, clean eating and smart training, I evolved like a Dragon Ball Z character into this:

Girls can't keep there eye's of me at the beach now ;-)

Girls can’t keep there eye’s of me at the beach now 😉

NOW when I go to holiday, it’s a totally different ball game. The girls are coming at me from left, right and centre (yes I am smiling as I write this hehehe)

I used visualisation techniques and saw what I wanted to look like and I surely got there in the end…

Moral of the story: If I can do it, so can you…

I love you guys

~Stay Strong~

~Stay Positive~

~Keep Focused~

~Learn To Let Go Of The Past~

~Smile Everyday~

And live life like today is your last

LOVE, PEACE & POSITIVE VIBES

David Richards

DEE’S FITNESS

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Time to make it happen! No excuses!

What’s up my good people,

Sorry I have been a little quiet recently. 3 months  into the new year and my time table is full already.

One of the reasons for being so busy is that I’ve started the execution of my 5 year plan to become a millionaire.

Yep, that’s right. I really believe I can do it if I continue to work smart, stay dedicated and to keep trying.

A lot of people talk the talk, but you guys know what I’m about…

The way I see it is, I’m 25 now and I ain’t getting any younger.

So if I’m really going to try and achieve ANYTHING in life, I may as well start now using whatever resources I can get my hands on and stop with the excuses and procrastinating. I’m an Aquarius and we do procrastinate a lot.

Procrastination is definitely a teacher for me in this life time as I know when I finally overcome/master it, I will learn a lot about myself and what I can really do/achieve.

All I ask from you guys in exchange for this blog is to project good thoughts out there for me and my 5 year plan 🙂

Anyhoo, let’s get cracking with some of that good stuff and what you really came here for…

Tips on getting sexy for summer 😉

You may be reading this and already in shape but just want to pick up a few tips…

OR  you may be in need of help which is why you are reading this now…

Either way, fear not as Dee has you covered!

Today we’re going to talk/cover nutrition!

Nutrition, Emotions and your Logical Mind

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Nutrition is a topic which will forever live as  the moment it dies, we die along with it. We all need to eat to survive – That we can all agree on (I hope)

However, obesity and food related illnesses are all due to either a lack of education or poor choices/decisions with dire consequences.

A thought enters our mind for the need or the wanting of some some ice cream.

Now, our logical mind will tell us:

“No, don’t eat it – We are doing really well right now on this diet and have got so far”

However, our emotional self will tell us:

“Go on, eat the ice cream – You deserve it for going the whole 6 weeks without slipping up”

We are faced with the classic:

Logic vs Emotion scenario –  Which most of us have faced at some time in our lives.

Most of the time emotion wins and we are later faced with frustration for not being strong enough to face the emotion full on without it taking victory.

This is why when you next go to eat, ask yourself:

Am I hungry or am I feeding an emotion?

Do I allow food to enslave me or am I in control?

Be honest with yourself now folks…

You will most probably know the answer from the get go, but the little voice that resides inside your head will have you living in straight denial.

I find that this little voice is really the emotion talking from deep within you..

Really think about that…

It’s quite deep and will most probably help you to get to the root issue of the emotion that  lives deep within your sub conscious mind…

“Emotion speaks as that little voice in our heads…”

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When I talk nutrition with people, I go deeper than  “Just a food plan”

I’m actually in this game to help people and need to help them in order for my soul to grow…That’s why it’s deeper than:

“Just a food plan to me”

I  find out why my clients cheat themselves whilst dieting and what leads them to that place of wanting to cheat in the first instance.

It’s easy to charge someone £80-£120 for a food plan but what’s the point if they struggle keep their own diet clean for 4-6 weeks.  It’s logic to work with the person and find out why/where they are going wrong. That’s the difference between me and your “average” personal trainer.

You could be well educated on nutrition, but if you don’t make “smart” food choices then your knowledge goes in vein my friend.

“Life is all about choices- We make them everyday”

We chose what WE want to wear in the morning before leaving our house

We chose what WE want to eat when we are hungry.

We chose what careers WE want for ourselves.

We chose our partners in life and the relationships we have with them

We chose our own thoughts (which creates our reality)

And WE chose what we put into our bodies throughout the duration of our lives – No one else!

Therefore you are in the state you are in now because of YOU and no one but YOU. We need to start taking responsibility for ourselves and our actions and stop blaming other people for the position/state we are in.

I love you guys but have to dish out a serving of tough love every now and then!

When approaching nutrition from any angle, it’s important to note that we are all different individuals and different methods of eating will and won’t work for different people. Please keep this in mind.

When it comes to food, our bodies respond differently as we are all unique in that way.

I will have to cover nutrition throughout the duration of this blog as it is too vast of a subject to cover in one post. Saying that, I will give you some simple tips to follow which will make life easier for yourself where nutrition is concerned.

(P.S  I’m not a certified nutritionist – I just know my stuff through researching, on top of researching, on top of researching – We can all do it!)

1) Life style change VS the 12-16 weeks diet

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I say it all the time – Change your lifestyle through food rather than just following a diet plan which only last for a few weeks. Why go through the work of cleaning up your diet, keeping consistent for 16 weeks only to go and mess it up again with your old way/habit of eating. A life change will equate to a newer and healthier you.

2) Treat Meals – I no longer use the term cheat meal any more. I now say treat meal. The way I look at it is – words are powerful. The moment you say you are having a cheat meal is the moment you feel as if you are cheating yourself.

But when you state you are going to “enjoy”  a treat meal, subconsciously you feel better within yourself.

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WOW – LOL – WHAT A MADNESS!

Use treat meals as a way to treat yourself every 2 weeks or so for the dedication and hard (smart) work on your part.

Utilize this time as a mental reset and eat whatever you like for 1 meal (And one meal only lol)

Go all out…TREAT YOURSELF! You deserve it.

Pizza, Chinese, Mexican – Eat whatever you feel like and then get back on track pronto!

3) Carbs – The friend and the enemy for both females and males. You either love them or hate them – Or both lol.

Carbs cover a large percentage of food intake in the entire world  as it comes in so many different forms. You have good carbs and bad carbs. Low GI & High GI carbs.

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Rice

Potatoes

Vegetables

Chocolate

Crisp

Fizzy Drinks

Did you know that all the above are a form of carbohydrate!

(Search my page for more info about carbs as I have covered them in more detail before)

Carbs are what YOU make of them. If you eat too much and you don’t exercise then yes, you’ll get fat. But that’s the same with anything we eat.

Let me make it as simple as I can:

Carbs = Energy

If you don’t exercise and your body makes no use of that energy, it will store it for later use in the form of fat.

Hence why, when people are trying to loose the fat (stored energy) they have do exercise (weights/cardio) as a way to release that energy (stored fat)

I hope you just had a light bulb moment due to me breaking it down so simply for you.

As humans,  we complicate things waaaaaaaay too much.

If you eat clean carbs in moderation and exercise at least 3-4 times a week, then the carbs will feed your body with the energy it needs and work towards re filling your glycogen cells (We won’t get into glycogen now lol)

I don’t want too confuse you with too much science, but it is important  that you know the basics for your own good (And others around you)

4) Vegetables – Look, there not that bad OK lol. Vegetables will help your body with homeostasis (a state where all the bodies chemicals are balanced)

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This may not make sense to you lol – Don’t worry if it doesn’t

It does this by feeding your body the required vitamins, minerals and nutrients needed in order for your endocrine system and other bodily features to perform optimally/sufficiently.

Vegetables are also a great source of fibre which will help to keep you fuller for longer.

Keeping full will lead you to eating less throughout the day which helps with less calorie consumption which causes….

FAT LOSS!

Eat you veggies 🙂

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5) Water – Not only does water help to keep you fuller at meal times, it also works to flush toxins out of the body.  Why does this relate to fat loss you may ask?

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Just think, if your body is filled with toxins and acids, it cannot work sufficiently at doing it’s job. Shifting fat is a “job” it has to undertake but will stuggle to do so if it’s not well looked after.

It’s like having diesel in a petrol car – The two mixed together will slow down and eventually damage the car (your body). The same can be said for toxins, pesticides and unbalanced acid levels within the body.

pH vs Alkaline diet & acid levels in the body – Another subject which I have covered before that you can search for on here.

Ponder upon what has been written today and see if you can use any of the above (if not all the methods) to help re-shape and reform your temple AKA your special body.

That’s me done my good people – I hope you enjoyed the knowledge shared today and continue to learn from me, my life and my story.

I am extremely busy at the moment as I have already mentioned but I’m here for you guys always and will continue to help in the world where I can.

Much love to you all and stop stressing as life is a blessing 🙂

NAMASTE

David Richards

DEE’S FITNESS