5 Reasons to deadlift!

1. Build up your middle back with this exercise in conjunction with all your lat pull downs and chin-ups to create symmetry and better balance from behind.
2. Increase the strength of your back to prevent injuries. You only have ONE back and ONE spine. Make it strong, flexible and resistant to injury and you will enjoy exercise for your entire life.
3. Create a strong and tight core. A tight core is crucial in order to execute proper deadlift technique.
4. Equal focus on concentric and eccentric phase of the exercise enabling increase gains for strength.
5. Precursor to olympic lifts. Get your technique right and increase your strength and you have opened an avenue for new exercises and the next level for better sport performance and body conditioning.

Perform deadlifts with barbells or dumbbells. I personally prefer dumbbells because a greater number of motor neurons are activated allowing for increased gains for strength and other neural adaptations.

Perform deadlifts with barbells or dumbbells. I personally prefer dumbbells because a greater number of motor neurons are activated allowing for increased gains for strength and other neural adaptations.

AMAZING BODY WEIGHT EXERCISES!

Using your body weight as resistance is a very effective way to create a strong, hard and lean body with long, sculptured muscles! If you have always wanted to look like a dancer or gymnast, start incorporating some of these moves into your routine!

Body weight exercises will give you the body you have always wanted, but you must be consistent and eat clean too...

Body weight exercises will give you the body you have always wanted, but you must be consistent and eat clean too…

Why you need to lift weights!

Weight training has numerous benefits! I have been lifting weights for 14 years. During this time and before I started going to the gym I also did calisthenics for 15 years. I can still fit into clothes from over 12 years ago. I attribute this to consistent strength training, clean eating and wanting the absolute best for myself when it comes to health. This is completely within your reach too! 

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Lifting weights will,

  • Increase your muscle mass in turn making your body more insulin resistant
  • Increase your bone density
  • Strengthen your skeletal structure and improve your posture (that is, if you perform exercises with correct technique and equally strengthen antagonist muscles) and prevent musculoskeletal injuries
  • Improve self-confidence, simply because you will look fantastic
  • Reverse muscle atrophy. As we age our muscle mass slowly declines, however, this doesn’t need to happen and you can maintain/build muscle mass for your entire life by lifting weights
  • Enhance functional movement patterns through neural adaptations, such as better balance and muscular adaptations, for example, increased muscular power.

So there you have it, six great reasons why you should be lifting weights consistently for your entire life. If you have never lifted weights or have not been in the gym for a while, make the change now. It is never too late. Do something today that your future self will thank you for.

Strength training is the answer to excellent physical health and confidence for life!

Strength training is the answer to excellent physical health and confidence for life!

Fat Blasting Workout – Undo Holiday Damage!

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When it comes to exercising for fat loss INTENSITY during the session is what matters!

This post doesn’t suggest that you can eat what you want this Christmas, then train and it will all be ok! You still need to watch what you eat! Calories do not count or matter. What matters is how food influences your hormones, as it is they which determine if your body stores or burns fat and produce health promoting or health damaging effects to the cells of your body. 

Do not forget your Paleo roots and eat hydrogenated, rancid, toxic oils such as canola and vegetable oil! Do not eat so much refined sugar that you start to feel sick!

What you can eat, is a bit more of what you normally eat or what falls into the Paleo category, such as, more root vegetables like potatoes on Christmas day or a Paleo friendly dessert.

So to get the most out of your training over the holiday period, here are some strategies to implement that mobilise as much stored glycogen and fat as possible! 

  1. Choose weight training instead of long, slow distance cardio. Weight training uses far more energy during the workout and also after for growth and repair of muscle cells.
  2. Select compound movements to perform with weights. These type of exercises will use more energy than isolation exercises.
  3. Perform bouts of high intense cardio movements between sets, i.e. burpees or skipping.
  4. Perform high intensity cardio, for instance, a 20minute running interval session. No longer than 10-20minutes. If you can go for longer you are not working hard enough. Note, HIIT is not for people new to exercise or pregnant.

Fat Blasting Holiday Circuit!

  1. One chin-up + one push-up X 15
  2. 1 minute skipping
  3. One D.B squat + one D.B shoulder press X 15
  4. 1 minute burpees
  5. 1 D.B walking lunge + 1 D.B bicep curl X 20
  6. 1 minute kettlebell swings
  7. Kettlebell squat to overhead press X 15

Perform in order from 1 to 7, 3-4 times. You should sweat, your heart rate will increase and at the end you should feel physically exhausted.

Who inspires you to stay in shape over the holidays? I always look up to Erin Stern to train hard, eat clean and stay disciplined at all times!

Who inspires you to stay in shape over the holidays? I always look up to Erin Stern to train hard, eat clean and stay disciplined at all times!

 

IMPORTANT, DISCLAIMER: This workout is for intermediate to advanced trainers. Seek clearance from your physician prior to commencing any physically activity including this program, especially if you have a heart condition, diabetes, injuries and any other form of infirmity. This program is not suitable for pregnant women.

Tip Of The Day – Get Results With Progressive Overload!

When it comes to weight training there are numerous principles that must be varied when working towards specific goals.

In general, progressive overload is crucial if you want to get stronger, tighter and leaner. Progressive overload must be employed when the weight you are using becomes too easy and when you stop seeing results.

Examples of progressive overload are,

  • Increase number of sets
  • Increase number of reps
  • Increase weight. When you get to the end of your set you should not be able to lift anymore.
  • Decrease rest period between sets
  • Increase training frequency
  • Change of training format

Stay on top of your program and give each session 110%. When you are in the gym don’t think about how busy you are or how heavy your arms might feel. You have enough time to think about these things when you are finished. It’s time to get serious!

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