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Foot Position for Glutes on Leg Press

January 27, 2017January 27, 2017

For the best activation in your glutes keep your foot position high and wide on the leg press.

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Posted in: Exercise, Uncategorized

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Cardio or Weights for Fat Loss?

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1 Min Quick Fire 💥 Why should I eat more protein to reach my body composition goals? (Lose fat, gain muscle) Go go go!

What a week 🤩

BUM CLUB! . Remember workouts without the context of a full programme don’t mean very much. Consistently stick to a programme and focus on getting stronger over time without compromising form. . BB HIP THRUSTS (BANDED CONSTANT TENSION) X 8 - Don’t put the bar on the floor in between reps . BB RDLS 1 1/4 REPS X 8 . BB SPLIT LEG SQUATS X 8-12 . CRAB WALKS X 20 . When targeting le bootay I always get a bridge variation, deadlift variation, squat variation and some abduction work in.

Your body…your life . When we aspire to look a certain way we often neglect to think about the lifestyle that is attached to that body and that this is something that has to be maintained. . Realistically building any kind of muscle takes years. You have to be smart with your training. Staying shredded takes effort and you really have to want to life the “fit life” to maintain it. You also have to take an interest in it too. You need to understand what you are trying to achieve and how to do it. . It’s ok to have aesthetic goals but don’t feel guilty for not being able to live the life of a fitness model who’s job it is to stay in shape all year round. . Sometimes you have to flip the equation and think about all the things your current body will allow you to do. You can eat more freely. Enjoy more meals out with friends and family, exercise for the fun of it. . Somewhere along this line you will find a place where maybe you don’t have the abs but you have a body you feel comfortable in and a lifestyle you enjoy living. . As a side note genetics also have a huge part in how your body looks. Proportionally, genetic muscle building potential and where you store fat. The only things you can manipulate is building muscle and losing fat. No matter how much I gym I will never look like a Victoria Secret model.

Combination Exercises . Bicep curls while you squat, Tricep extension with a Glute Bridge, Adding random kicks to lunges. . All exercises that look innovative and great on the gram but contrary to what you may have heard: . Spot reduce fat, save time by hitting more muscles at the same time, make a super efficient workout, get “long lean muscles” (this isn’t a thing btw). . What’s really happening is that you are doing a half arsed job at both exercises. My clients can Glute bridge farrr more than the weight they would use for a tricep extension. . Most of my clients are lifting weights 2/3 days per week. This means they need to be getting as much bang for their buck as possible. Focus on exercises that work multiple muscles at the same time. IE, Squats, Deadlifts, OHP, Hip Thrusts, Push ups etc will mean that you are lifting “heavy” weights. Focusing on getting stronger over time will cause adaptations to your muscles which = strength/muscle gainzzzz. . Stop looking for new fancy workouts and focus on nailing the basics.

Sauna fun in Brighton this weekend 💆‍♀️

What to do when the scale doesn’t reflect the results? . I had a chat today with a client about her progress outside the gym on her weight loss journey. . Her waist is smaller, she’s not feeling bloated and her clothes are looser on the waist. . The scale however isn’t reflecting these results. . Ok, so what is the goal here? . Do you simply want to have less gravitational pull toward the earth? Because there are other ways we can achieve this. Cut off a limb maybe? . When you are resistance training you are changing the composition of your body. You are gaining muscle and potentially losing fat. This makes it even more imperative that you look at the scale objectively. . Maybe your “goals” body doesn’t weigh what you think it does. . Just because your clothes don’t “fit right” it doesn’t mean there’s any wrong with your body. A “standard” size 10 is incredibly hard to find. Trust me. That used to be my job. . It’s so deeply ingrained that weighing less and taking up less space is a desired goal in life . Asides from the fact that you are so much more than your body. . It doesn’t even make sense!!! You don’t walk around with your weight tattooed on your head. You walk around in the body your in. . Check yourself!! Work on the relationship you have with yourself and question the relationship you have with the scale.

Just a reminder that carbs don’t make you gain weight . Being in a calorie surplus does . Stop demonising foods . There are no “bad” foods just “bad” diets

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