Muscle Building Back And Tricep Workout

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Variation is very important As I’m you may here very often within the fitness industry. The effectiveness of any program has a direct correlation to extent that it challenges the body.

The more familiar you become to a program the less your body will respond to it, purely because your body has become accustomed to it. Your body’s natural response to a form of stress caused my training is to become stronger.

 

A common mistake many trainees make is to stick with a program far too long, or not long enough. Aim to stick with your program for 3-6 weeks depending on the goal, but within that 3-6 week you still have multiple variables you can play with. The tempo of the exercise can be altered to add more or less time under tension, aging this will all be down to what strength quality you wish to stimulate. The number of sets is another variable that you can manipulate, sometime three sets of ten will just not cut it, get creative but always have in mind what you would like to achieve from the training program.

 

Below we have created a muscle building workout that will kick start your gains, as you can see we have used a different variety of rep schemes, tempos plus rest periods.  week 4 will be a de-load week where you will perform 60% of total volume.

Enjoy the muscle building

Exercise Tempo Rest week #1 week #2 week #3 Week #4
A1Fat grip neutral chin 10/10/8/8/6 4011 90        
A2 Close grip bench 10/10/8/8/6 3110 90        
 
B1 t bar rows 3×8-10 3010 0        
B2 wide pulldowns 3×8-10 3011    0        
B3 45 degree sup pulldowns

3×10-12

 

 

2010 120        
C1 Dips 3×8-10 3010 0        
 
C2 ez French press 3×8-10 3011 0        
C3 overhead rope ext 3×12-15 2011 100        

 

 

 

If you have any questions, or would like to book in a consultation with one of our personal trainers to discuss how you can create the body your desire,

Please get in touch.

Shoulder And Bicep Workout

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Shoulders and Bicep Workout

 

Everyone loves the idea of wide shoulders and bulging biceps but how many of us actually achieve this?

 

To get the most out of your shoulders as well as biceps you should try to include a variety of volume plus angles.

 

Below is a workout that will have you looking like a superhero!

 

Exercise                                                     Sets/ Reps               Tempo           Rest             

 

A1 Neutral Grip Shoulder press                        4×6-8                           4010                 10

A2 Neutral Grip Shoulder press                        4×12-15                       2010                 90

 

B1 Close Grip Preacher Curl                              4×6-8                           4010                 10

 

B2 Close Grip Preacher Curl                             4×12-15                       2010                   90

 

C1 Seated Lateral Raise with                              3×10/10/10               3010                  90

External rotation

 

C2 Incline Hammer Curls                                    3×10/10/10              3010                  90

 

 

Workout Notes:

 

The A’s plus B’s are super sets; you select a weight that you can complete 15 reps with. Begin With a set of 6-8 reps, rest 10 seconds the complete 12-15 reps at a two second eccentric tempo. Once you complete 4 sets of A’s move on to the B’s, or you can complete one set of A’s rest 90 seconds then complete one set of B’s.

The C series are drop sets; complete 10 reps, drop the weight, a further 10 reps drop the weight and then complete the final set of 10 reps.

 

Enjoy!

 

If you would like help to reach your true training potential, please get in touch; one of our personal trainers would love to help.

 

 

 

Abs In a Month?

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Is it really possible to see my abs in a month?

 

 

In this day and age we have grown accustomed to everything becoming faster plus more accessible. With fitness it seems the same trend has set in, we all want results yesterday!

 

But is it really possible to see your abs in 30 days? So you hit the gym for a whole week yet no results. You decided to really go for it on week two but in your head you’re already defeated.

Why is this so hard, am I expecting more than what my genetics and physiology will allow?

 

Immediately results are always expected; a smaller waist, bigger biceps; squared pecks and chiseled abs are always high on the fitness wish list.

 

If you’re running thin on patients or if you feel this fitness malarkey isn’t for you, rest assured there is light at the end of the tunnel.

 

Getting on Track

You could lose a lot more fat than you would think possible if you actually knew how much you are over eating. I have seen many clients achieve rapid results just by keeping a food diary then bringing the calories down to optimal then creating a deflect in calories. Research shows that the majority of us consume more than 50% of our calories from carbohydrate; this approach is not for everyone. Your diet should be adapted upon body type, body composition plus activity level.

A good head start on beating this carb extravaganza is to aim to consume some protein at every meal and to load up on the veggies. Get creative with your food, balanced meals alongside controlled portions will turn you into a fat burning furnace whilst improving your body composition! Think outside of the cereal box

How many Crunches should I do?

My answer to that question is; not that many. Some of the best ways of seeing your abs in a short space of time do not involve doing any crunches at all! If you would like to burn tones of fat, use a mixture of multi-joint compound exercises alongside cardio. Training with the most bang for your buck exercise will result in more calories burned leading to fat loss. If you’re pressed for time train in a circuit fashion this way you can kill two birds with on stone and get ripped without any crunches!

An example of this style of training is below; remember you do not need to use all your tools at once.

 

Exercise                    Tempo     Sets/ Reps             Rest

A1 Split Squat           3010           5×10-12               30 seconds

A2 Lat Pulldown       3011           5×10-12                30 seconds

A3 Leg Curls             4010           5×8-10                 60 seconds

 

 

Can I see my Abs Yet?

It is important to keep track of your progress but I encourage clients to do this with the mirror rather than the scales; remember we want fat loss not just weight loss. If I was to tell you your going to lose 1-2lbs per week but by the end of the month you’d have shaved inches off your waistline would you take that? I’m sure most people would.

 

Another reason to focus on fat loss, over weight loss is, the lower your body fat the bigger and more defined your muscles will look…. Result!

 

So how do you see your abs in 30 day?

 

Priorities training

Be accountable for what you eat

Don’t over complicate things

Take Ownership

Focus on what you do want to happen and less of what you don’t

Determination

Be Consistency

Train hard, then train harder, and you’ll see your abs in 30 days.

 

if you too would like to see your abs, please get in touch, one of our personal trainers would love to help.

16 Fitness Tips For January 2016

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16 Fitness Tips For January 2016

 

 

  1. Find a form of training or physical exercise that you enjoy and will be able to stick to.

 

  1. If you’re struggling for motivation get yourself a personal trainer or training buddy.

 

  1. Block training sessions out in your diary to ensure you stay organized.

 

  1. Don’t compete with anyone other that yourself.

 

  1. Focus on where you would like to get to, not where you used to be.

 

  1. Make small sustainable changes to your diet.

 

  1. Make fewer excuses.

 

  1. Have a plan ready so that the time spent in the gym is productive.

 

  1. Have a training goal

 

  1. The training goal chosen should not contradict your training plan.

 

  1. Drink more water

 

  1. Move more

 

  1. Train consistently, longer than 6 weeks

 

  1. Take ownership

 

  1. Factor in sufficient rest and recovery

 

  1. Enjoy the journey and Believe in yourself

 

 

 

For more information on how to make 2016 your fittest year, please get in touch, we would love to help.

 

Model: Sonia Yasmin Ali

www.isya.co.uk

Lose Fat And Keep It Off With Sustainable Changes

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Lose fat and keep it off with Sustainable changes

 

 

If you have found shifting troublesome body fat to be a nightmare, getting into shape and staying in shape a struggle, not to worry you’re not alone.

What is the best way to sculpt a body that you can be proud of?

What is the best way to eat healthy, lose fat, enjoy the process and reduce your waistline?

 

In this post I will aim to shed some light on the path to sustainable changes that will lead to happiness inside and out.

 

  1. Training- start off with a number of training sessions that you can sustain, training 5 times per week isn’t for everybody. Be realistic with your goals, stay focused by visualizing what it is you want to achieve, add a little hard work to the mixture then you’re on to a winner

 

If you are pushed for time, use weights and train in a circuit fashion using the most bang for your buck free weight exercises.

 

Get yourself a training partner; a training partner of similar strength who shares a similar goal can be very beneficial when motivation is low.

 

  1. Nutrition- Start off by keeping a food diary, this way you can see where your calories are coming from also any bad eating habits. A common mistake many people make is being too restrictive at the beginning of their newfound journey, then they don’t make it past the first week. Aim to make small changes, for example, a chocolate filled doughnut to maybe a ring doughnut, a ring doughnut to just the inner part of the doughnut.

Many of the general population go from chocolate straight to celery then end up hating the world by taking away all the joys of eating, think small baby steps. You may think I have gone crazy, but with theses small changes you consume less calories and are more likely to eat better for an extended period of time till you are ready to get rid of the junk.

 

  1. Patient- We all want results yesterday, you didn’t get out of shape in a week so you’ll need to do more than a weeks worth of training plus better food choices. All changes come from within so you’ll need to create positive mental changes in order to see results on the outside and we can show you how.

 

  1. ENJOY YOURSELF- Here at Square Mile Fitness we pride ourselves on getting the best out of all are client but above all we make it fun.

 

Get in contact today if you would like to find out more on how to achieve sustainable changes while still enjoying your life.

 

https://www.squaremilefitness.com/our-services/transform-and-maintain/