Tag Archives: fat loss

HiiT with Weights – My first Video!

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Hi Everybody,

I’m a shy retiring kind of guy at heart as my friends will tell you!! However I’m also on a mission to get my message on health, fitness, training and diet to as wide an audience as possible. So as a result I’ve had to bite the bullet and decide to start making YouTube video’s to post both on my website and other social media channels such as Facebook and Twitter etc. Believe me I find it slightly embarrassing at the moment but I guess I’ll get over that in time. Below is my first attempt and if I’m honest there are some mistakes in it. I’m sure I’ll get plenty of stick, especially from my friends, but I really would welcome your comments and thoughts, either on here or on the YouTube channel. If you like it then please like, share, subscribe etc.

HiiT with Weights:

This first video is an HiiT (High Intensity Interval Training) workout but with the added twist of using weights instead of just bodyweight exercises. I’m sure you all know the Body Coach Joe Wickes? He has done a fantastic job of getting the message out there about the positive benefits of HiiT, both in terms of fitness and weight loss or calorie burning. I want to take it up a gear by adding in some additional resistance in the form of weights. This will ensure that you still get that fabulous calorie burning metabolism boost from HiiT but at the same time get a little extra tweak in terms of toning and building some muscle. In this video I’m using 12.5kg/27.5lb dumbbells but you don’t have to do that. Anything from 1kg upwards is fine. This type of exercise would be perfect for all sorts of people from guys into building muscle who don’t want to do long boring cardio sessions on a treadmill or bike, to guys or girls who are looking to torch some fat, fire up their metabolism and tone up their thighs, butts, arms, shoulders and waists at the same time.

Here is the video, i hope you enjoy it and below are brief explanations of all of the exercises.

Dumbbell / Kettlebell Swings x 12: Traditionally this exercise is done with a kettlebell but a dumbbell is fine. Grip it firmly in both hands. Stand in a fairly wide (slightly more than shoulder width) stance. Swing down between your knees and at the same time bend your knees and at the waist slightly. Then swing your arms back up over head height and whilst doing that thrust up and forwards with your hips, concentrating on squeezing with your thighs and Glutes. Continue the same motion for 12 reps.

Shoulder Press x 12: This is pretty straightforward. Grasp both dumbbells firmly in your hands. Hold at shoulder height and push up above your head to full arm extension. Try to concentrate on lifting the weight with your shoulders rather than just using your triceps. The best way to do this is to concentrate on and think about mooving your shoulders up and towards your ears and initiating the movement from there rather than pushing through your elbows.

Goblet Squats x 12: Hold the weight at mid / upper chest level in both hands. Feet should be in a fairly wide (slightly wider than shoulder width) stance. Lower down into a deep squat (as deep as you can go) keeping the weight in front of you at chest level. Push back up by squeezing your thighs and glutes. Repeat 12 times.

Renegade Rows x 12: This is a tough exercise and some ladies unless pretty strong may struggle with it slightly. If that is the case just substitute in standard press ups or even knee press ups. Get down into a standard press up position using the dumbbells to support your weight. Lower down into a press up / push up. When you push back up and reach the top row (or pull up) one of the weights towards your arm pit, then lower back to the floor and repeat on the other side. This works your chest, arms, back and core muscles and will get you blowing.

Alternate Leg Lunges x 12: Most of you will have seen this before. Hold the weights at arm length by your sides. Take a large step forward with one leg and bend down towards the floor until your back knee touches or almost touches the ground. Then push firmly back up with your front leg and move back into a standing position. Then do the same on the other side. Do 12 reps or 6 on each side.

Bicep Curls x 12: This is usually a fairly easy exercise but by now you will be tired and blowing hard. Do not cheat the dumbbells up. Concentrate on keeping your body straight, do not lean back and swing them up. Curl the dumbbell upwards by squeezing your biceps hard.

That’s it. One circuit complete. Aim to do 3-6 sets depending how fit you are. It’s tougher than it looks especially as you start to up the weights. For most ladies I’d suggest starting with 1kg-4kg weights. For guys anything between 5kg and 10kg (unless of course you have been training for a while and are a strong, fit guy). The idea is not to shift massive amounts of weight but to train at high intensity burning lots of calories and firing up your metabolism for hours afterwards, by adding in the weights you will increase the workload and also tone and build muscle at the same time.

So that’s it. My first video. Feel free to poke fun (my friends) or make comments etc. As i said the videos will improve as i go along but it’s the content not the style that I’m more concerned with, after all this is “Ordinary Guy Fitness” and I’ve never claimed to be Stephen Spielberg. Above all I hope you enjoy and if you do then please like the posts, share the posts, comment on the posts and subscribe to my email list , Facebook page or YouTube channel.

Take care,

John

PS; The external link to the video is https://youtu.be/IXyi5Qr0yGk

 

The Fastest Way to Lose Fat- Sprinting!!

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Sprinting 1  Sprinting 2

 

 

So you are getting yourself fit, going to the gym and starting to eat more healthily but just don’t seem able to burn off those last couple of inches of fat. Well here is a surefire way to do it. It’s not easy and can be hard work but it is quick, both in terms of time taken and results.

Firstly let me ask you a question. How many fat and/or skinny sprinters have you seen? In fact would you agree with me that most sprinters or explosive short distance runners , both male and female, tend to have bodies we would all die for. They are muscular, lean and generally just RIPPED!

That isn’t a coincidence, its entirely down to the type of training and exercise they do. Sprinting overloads many of the muscles in the body and sends your metabolism and production of Human Growth Hormone (HGH) into overdrive. All of these factors combine to burn calories and help you shed fat at a ferocious rate.

That all sounds great, but “What do i need to do?” you ask. It really couldn’t be any simpler. Pull on your trainers, tie up your laces and Sprint! Seriously, you can do it anywhere. The road outside your house, your local park, the car park at your Gym, school playground etc.

Here is what i would recommend. Measure out a distance of only 40-60 metres. Sprint at about 90% of your capacity for that distance then turn around and walk back to the start. Depending on your level of fitness repeat it 5-12 times. That’s it, job done. It may take 10 minutes at most. Do it two or three times a week and watch as the fat melts away. In fact take a look at this video Here by Jeff Cavaliere that explains things perfectly. I make no secret of the fact that I pretty much stole the concept of this blog post from him, but the secret of health and fitness is applying the knowledge that you gain from a variety of sources.

The great thing about this is that it applies to all ages, abilities and fitness levels. It isn’t a race. It is about pushing yourself hard and overloading your body. A quick word of warning. Don’t go straight into this unless you have done a few weeks of fitness work first and especially with a little focus on your legs and hamstrings. If you just go out and sprint flat out having done nothing for 2 years you may tear a muscle and you definitely won’t burn fat sitting on the sofa waiting for your injury to heal. In fact I would suggest that the first 3 or 4 times you do this just run at about 60% capacity, a fast trot. It will still work, still burn some fat but will also allow your body to acclimatise.

I know that a lot of people don’t like running but just 10 minutes 2 or 3 times a week will make the world of difference to your cardiovascular fitness, heart, lungs and best of all will melt away the spare inches that you want to lose and reveal those hard worked for muscles.

Take Care,

John