FITNESS TRAINING TIPS

Posted in: Fitness, Sports in mvsporting's Blog

FITNESS & NUTRITION TRAINING TIPS

My new weights program, can you spare 45minutes a day. I am currently using this program and enjoying the benefits for added strength and muscle tone in my martial arts training, try it out!!!!

Equipment: Dumbells.

1. Start by doing basic stretches for 5mins to loosen the legs and arms before exercising.

2. Basic Weight training with Dumbells (weight is up to you)
a) Bicep Curls 3 sets:- 10 Reps, 8 Reps, 6 reps

b) Upright Rowing 3 sets:- 10 Reps, 8 Reps, 6 reps

c) Overhead Tricep Extensions 3 Sets:- 10 Reps, 8 Reps, 6 Reps

d) Side Raises 3 Sets:- 10 Reps, 8 Reps, 6 Reps

e) Lateral Raises 3 Sets:- 10 Reps, 8 Reps, 6 Reps

f) Concentration Curls 3 Sets:- 10 Reps, 8 Reps, 6 Reps

g) Incline Dumbell Press 3 Sets:- 10 Reps, 8 Reps, 6 reps

Finish with 5 minute stretch to wind down and 1 minute sat quietly to meditate and relax.
Total 1 hour workout

Suggest 2/3 times a week this will keep you fit and toned.
Enjoy the workout let me know your comments or any progress that you may achieve.

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Posted: 20th April

If you want to have some fun while exercising with your loved ones or friends then why not start a "SUPERSTARS" challenge. We all in the UK remember the Superstars TV programme in the 70's and 80's where sportstars competed in sports on tv, and there was the gym challenge.

The goal is to perform as many of an exercise in 1 minute.

1. Press Ups

2. Squat Thrusts

3. Crunches

4. Squats

Try it with your friends or just use it set goals and improve your own scores and develop strength and toning at the sametime.

For some fun why not post your scores in the comments section and lets see how we all go, just for fun, remember exercising is all about having fun too!!!

Good Luck

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Posted: 19th April

A common question is can you perform Cardio workouts on the same day as doing weights, yes you can but the best way to do your workouts is to perform the weights first (especially if working on the upper body), then finish with the cardio workout.

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Posted: 19th April

If you want great results in your training for increasing speed, strength and power then consider HIT (High Intensity Training).

This is a type of training whereby you perform above the anaerobic threshold pushing your body to the limits.

Such as running or cycling at a rate higher than your usual comfort zone of 60 - 80% of your MHR (Maximum Heart Rate).

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Posted: 19th April

A quick bit of nutritional advice you may not know eggs are a great way of gaining protein for muscle building and maintenance, they are one of the highest sources of protein.

So make sure when you are training have plenty of eggs as part of your weekly meals, also include plenty of chicken a high source of protein too.

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My One hour workout is great for keeping fit and toning your body if you have limited time, we can all spare one hour a day.

Equipment: Trainers, Something to run in and dumbells.

1. Start by doing basic stretches for 5mins to loosen the legs and arms before running.
2. Go jogging for about 15 - 20mins, nice moderate pace nothing too fast.
3. Stretch off from running for about 2mins.
4. Basic Weight training with Dumbells (weight is up to you)
a) Bicep Curls 3 sets:- 10 Reps, 8 Reps, 6 reps
b) Lateral Raises 3 sets:- 10 Reps, 8 Reps, 6 reps
c) Overhead Tricep Extensions 3 Sets:- 10 Reps, 8 Reps, 6 Reps
d) Side Raises 3 Sets:- 10 Reps, 8 Reps, 6 Reps
e) Upright Rowing 3 Sets:- 10 Reps, 8 Reps, 6 Reps

Finish with 5 minute stretch to wind down and 1 minute sat quietly to meditate and relax.
Total 1 hour workout

Suggest 2/3 times a week this will keep you fit and toned.
Enjoy the workout let me know your comments or any progress that you may achieve.

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Many people in the gym or at home use press ups from different styles, but most people rush through them so that they are using momentum rather than their muscles across the pectorals, deltoids, biceps, triceps etc..

Try doing your press ups this way:-

1. Get yourself in a push-up position with a straight back, then count 10 as you lower yourself down slowly and then hold at halway point.

2. Then count 10 in the holding position.

3. Then begin to push back up counting to 10 this is one rep, then repeat as many times as you can.

This will add better muscle strength, endurance and tone your arms and chest rather than rushing up and down and just using momentum.

You can also do this with sit-ups, and many exercises.

Give it a try and enjoy!!!

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Have you ever wanted strong legs, well defined toned legs muscles?

What nice tight buttocks?

Then try use squats, try this easy program:-

1. Stand with feet shoulder width apart, hand by side of your head or behind you. Keep back straight.