Are you stuck in a rut? Need some help to lose fat the healthy and sustainable way? Available for half an hour a week for a skype call?
I highly recommend my personal trainer Josh Dickinson for all your sporting and body composition goals. Based in rural victoria (Wodonga/Albury) I highly recommend this legend of a personal trainer.
Check out his website here: http://www.physique-essentials.com/
Say that Kelly-Ann recommended you!
Hit me up with some key exercises you think should be incorporated into my new 4day a week program.
Legs day is looking like this so far:
Stiff leg dead lift
Split squat front leg raised
Split squat back leg raised
One legged leg press
Good things take time.
After getting my DEXA this afternoon, I’m still happy. I’ve done a bit of an analysis of my Body composition over the last 12 months. I.e. from my scan completed on 20/04/2012 and my one done today 05/04/2013.
I want to note I also did a big detox in July 2012 which meant I actually lost a lot of mass and muscle tissue.
July 2012 to April 2013 (so after a ‘fat’ release detox)
Body Composition - Fat % has decreased by .2%
Lean Mass - Gained 3.07 kgs
Fat Mass - Gained 17.6 grams
All this says to me is that detoxes like this advertised “fat release” don’t keep your muscle, and therefore don’t just eat away your fat. From April 2012 to July 2012 however it did make me lose 2.6 kgs of fat which I have kept off essentially 1.66 kgs.
April 2012 to April 2013
Body Composition - Fat % has decreased by 2.2% (I clearly find it difficult to move fat)
Lean Mass - 937.2 grams of Lean Mass Gained in 12 months
Fat Mass - 97.6 grams of Fat Mass has gone
Total mass - 759 grams gone.
Anywho, that may not seem like much, but it seems to take a lot of effort for my body to respond to clean eating and gym work.
Overall I’m all of 25.7% bodyfat, which for a female is pretty normal.
Plenty of improvement to go.
Watch this space :)
Photos to come…
But I have lost 9 cm all over (more to come for sure!)
Using a Skinfold test I have dropped from 23.06% to 20.35% (DEXA to be done today for more accurate measurement). This was measured by the same person from Week 1 to Week 12.
I’ll also be updating my 1RM stats as well…More information to come later today :)
Got an hour spare? This HIIT session will destroy you!
It is a pyramid workout and goes like this:
1. 200m row, 2 burpees, 4 thrusters (medicine ball or weight plate, I used 4)
2. 400m row, 4 burpees, 8 thrusters as above
3. 600m row, 6 burpees, 12 thrusters..
4. 800m row, 8 burpees, 16 thrusters..
5. 1000m row, 10 burpees, 20 thrusters..
6. 800m row, 8 burpees, 16 thtusters
7. 600m row, 6 burpees, 12 thrusters
8. 400m row, 4 burpees, 8 thrusters
9. 200m row, 2 burpees, 4 thrusters
Thtusters are all using a medicine ball or weight plate.
I would like to seriously thank Josh Dickinson from Physique Essentials (Wodonga, Victoria, Australia) for this workout.
It took me 38 long minutes!
Check out this fantastic article on being more than you currently are!
The trusty Deadlift is a “Pull” Compound movement (using multiple muscle groups) that should be in your weight training programme.
Whilst it targets Gluteus Maximus, it also works the quadriceps, hamstrings, soleus and various other muscle groups. As such the strong use of legs and back muscles to complete the deadlift make it an ideal “pinnacle” exercise.
Deadlifts can be done in many ways, but here is a good tutorial on how to do them with dumbbells.
Another take on the deadlift:
1 x Barbell (I used a 20kg)
1 x Medicine Ball (I used 6kg, 8kgs for 2 and 16kg for one round)
1 x Bench
1 x Kettle bell (I used 8, but also used 16kg)
1 x T Bar Row (or you could use a barbell for bent over row)
1 x Skipping Rope
1 x Coach/Friend to get you fired up!
Exercise, Rounds for Time (30 minutes).
Also, each round we varied it up by either increasing the weight and decreasing the reps on the weight exercises or decreasing the weight and increasing the reps, I used a partner but you could mix it up so you don’t use a partner. The partner really helped to push you to places you didn’t want to go. I.e. I wanted to give up at 4 rounds, but I continued to 5 and even chucked in a 300 m row at the end to hit 30 minutes.
Warm Up - 10 minutes walking slow on treadmill.
Main HIIT (30 minutes)
- 10 Clean and Jerks (Barbell - I used 20kg)
- 10 Burpees
- 10 T-Bar Row
- 20 jumps over a bench (side to side) alternatively you could do box jumps
- 10 kettlebell swings (my last set I did 16kgs - pretty proud!)
- 1 minute skipping
- Medicine ball throws (these involved squatting down to pick the ball up and do a chest throw to a partner, you could do wall balls alternatively, i just used the length of our weights area and back)
Repeat exercise as many times in 30 minutes. As stated we increased reps or decreased weight and vice versa. We also chucked in a 300m row at the end. I had to pause at points during the rotation to catch my breathe, this was very very intense and is an advanced routine.
At the end have a good cool down with walking and a stretch. Don’t forget some protein and carbohydrate (my choice - Banana!).