The 7 Best Bodyweight Exercises to do on Holiday

1.     The Plank Complex

The Plank conditions all the muscles of the core for anti-hyperextension, which protects your lower back and conditions you to support heavier loads.

The plank complex combines the standard front plank and rotates into the side plank. The goal is to hold each position for 20 seconds. So in 60 seconds you would have completed one front plank and one side plank on each side.

Try this from 3 minutes all the way to 10 minutes

2.     The Squat

The squat is a great exercise to condition the quads, hamstrings, glutes, lower back and core. Depending on your desired outcome we recommend everyone uses full range of motion, where your hamstrings cover your calves at the bottom position, and push back up off the heels.

Varying your stance from a narrow one, which will be more quad dominant, to a wide open sumo style will stimulate the adductors and give you a nice stretch.

The knees are allowed to go over the toes as long as there is no pain, and the toes are in line with the big and middle toes. (Not collapsing in)

3.     The Split Squat

The split squat is a really useful exercise to stretch the hip flexors, and really load the quads, hamstrings and glutes. Balance and control are very important to do this exercise effectively.

The front knee is the “driver” and should lead the rest of the body down in an escalator like fashion. (Not straight up and down which is a more classical lunge.

4.     The Single Leg Deadlift

The single leg deadlift is very good at stretching the hamstrings and activating the glutes. It is also good for challenging your balance.

Lead with the back heel first (on the leg that will swing back up).

Use a water bottle or something heavy to load the exercise.

5.     The Muscle up (Or Kneeling push up and Bench Dip)

This is a particularly advanced exercise, but if you are strong enough to do pull ups or dips, then you should absolutely do this exercise. Find a tree or bar to try them and get lifting.

If however you are not yet strong enough to do this (which most of us are not), then I would suggest doing kneeling push ups and bench dips.

6.     Wall Angels

Wall Angels are excellent at improving scapular mobility, strengthening the postural muscles and working the external rotators.

Stand with your feet about 1 foot away from the wall, keep your lower and upper back as flat against the wall as possible throughout the movement, keep your elbows just above 90 degrees parallel to your shoulders, pin your wrists up in an L Shape against the wall and slowly slide down the wall two to three inches and come back up, making sure the elbows and wrists do not move from their starting position.

7.     TRX body rows

Although I have suggested only exercises that you need minimal to no equipment for, the TRX is a good bit of equipment for holidays if you have somewhere to attach it. You can perform many different exercises, but my favourite us the body weight row.

Lean away from the anchor point (The closer your feet the harder it is), and pull yourself up making sure to squeeze the shoulder blades back and down, whilst keeping the elbows relatively tight to the body.

An example of a bodyweight workout may be

A1- Bodyweight squat, 3 sets, 25 reps, 3010, rest 10 seconds

A2- TRX Rows, 3 sets, 25 reps, 3010, rest 30 seconds

Next pair

B1 Single leg deadlift, 3 sets, 15 per leg, 3010, rest 10 seconds

B2 Kneeling push ups, 3 sets, 15-20, 3010, rest 30 seconds

Last pair

C1 Plank complex 2 sets, front 20, side 20, other side 20, for 3 mins, rest 10 seconds

C2 Wall angels, 2 sets, 20 reps, 2010, rest 30 seconds

The 5 Best Ways to Train for Fat Loss

1.     Choose Free Weights

Free weights have been around for decades. Dumbbells, Barbells, Kettlebells, adjustable cables are all great tools to maximise your results.

Free weights stimulate the stabilising muscles, prime muscle groups, the opposing muscle groups and load the bones, joints and tendons. You simply do not get this on fixed machines. (Which are in fact great for more precise sculpting work, but only at a very advanced level when adding finishing touches).

For the body to change we need to stimulate muscle damage and repair. There is a certain order we must follow for this to happen.

First we must perform the given exercise with full range of motion then secondly we then need to add load. This will stimulate muscle growth.

If we add load and the technique/ range of motion is compromised then we need to reduce the load until we can perform the exercise with the full range of motion.

2.     Choose Compound Movements

The more muscle you can stimulate with a given exercise the more beneficial it will be for us. Big exercises like Squats, Deadlifts, Lunges, Pull ups, Dips, Vertical and Horizontal pressing and pulling patterns are the best choices.

Compound exercises load the muscles, joints and tendons more, improve posture dramatically and cause a greater amount of IGF-1 to be produced. (We want lots of this for fat loss and speeding up our metabolism).

Compound exercises also save bags of time, as isolated exercises are more time consuming and require far more work than compound exercises for the same fat loss results.

When we step into the gym to change our body shape, whether it be getting more muscular and/or leaner we want to stimulate as much muscle tissue as possible. Compound exercises are the most efficient way to do this.

3.     Use the correct Work to Rest ratios

Many people make the mistake of going to the gym and having no idea how long they need to rest between sets and spend too much time on SMART phones, talking to people or staring at attractive looking men and women.

The best work to rest ratio for fat loss is a 1:1 or 1:2 ratio.

If you do a circuit and it takes you 60 seconds to complete, give yourself 60 seconds rest or 120 seconds rest maximum.

This can vary depending on many factors including the weight and rep range you are using. The heavier you lift the more rest you will need.

If you are more advanced and want a challenge you can also use a 2:1 rest ratio, where you may work for 60 seconds and rest for only 30 seconds.

4.     Use Various types of Cardio as a Tool later in your program

Cardio is the usual go to for most people when they want to lose weight. The problem with this is that your body adapts very quickly to it, it east up valuable muscle tissue and puts 3x your body weight through your joints when you run.

Cardio can be very useful but should be an addition to a well-planned free weights based program.

Body builders like to use fasted cardio in the morning for 45 minutes 3-6 times a week. We recommend you use this in the final few weeks of your fat loss program and eat immediately after it.

You can also use Fuel burning which is simply going for a long walk or working at a very low intensity on a X trainer. The idea is to build up a light sweat and expend additional calories.

Intervals and HIIT training are also very effective, but require high motivation to perform them at the right intensity.

You may have a 30 second rowing sprint and rest for 30, and repeat this 15-20 times.

Sprints are another great way to build muscle and strip body fat.

Try 10x 100M sprints with 3-5 minutes rest between them

Modified strongman training is a favourite go to for us, lifting and moving heavy objects from A-B in a set time is competitive, fun and gets people shredded.

5.     Keep workouts brief and Intense

Not everyone has the physical capacity, luxury of time to do 2 hour training sessions or train for multiple sessions a day. Our bodies produce high levels of androgens for 45 minutes and then they slowly drop off after that.

Make sure you train a minimum 4x a week for 45-60 minutes at a high intensity. Keep the sessions, focused, lift heavy enough, be strict with rest time and you will be amazed at the progress you make after 3 weeks or so.

It is not always so easy to work at this intensity by yourself, so look into hiring a coach to help get the best out of you.

The 5 Benefits of Hiring a Coach

When it comes to fat loss, the public can be very sceptical about hiring help. It may have been through bad experiences with poor coaches or personal trainers, bad media or just the feeling of “I can do this on my own”. Here are some of the benefits of hiring a coach to help you achieve your goals.

1.     Accountability

One reason I believe that online/mobile app software will never take over the personal training business is because if on a cold, rainy, winter tuesday morning at 5am you know you have to get up to meet your trainer for your session at 6am you will get up and go. If it is a mobile app, you can simply switch it off with no consequence. If you miss your appointment with your trainer, you will feel bad for letting them down, and get charged for it.

Accountability is a huge factor for why people hire help. You have someone taking an interest in your results, keeping you on track, making sure you are following the plan and making the necessary changes to fit in with your lifestyle when they are needed.

2.     Mentorship

A Coach will be a mentor for you. They will show you how to do the things you need to get into shape, educate you on why you need to make certain changes to your lifestyle, eat certain foods and train a certain way. A good coach will live and breathe what they are teaching you and as a result it will be second nature for them. It is very easy to draw inspiration from someone who has a high level of credibility as you will trust them and follow what they say without question.

3.     Technical Observation

A good coach will be able to observe your technique, correct your form on exercises, and give you the correct cues to ensure you do them effectively.

For example, knowing how to do a squat or a deadlift properly takes good coaching and a wealth of experience. The sooner you can perform big exercises like this, the faster and better results you will get.

A good coach can teach you the intricacies of training through experience with things such as  tempo, finishers on sets, how to contract muscle properly against a weight rather than just moving the weight from A to B.

4.     Extra Motivation

Good coaches will be in the trenches with you, getting that extra 20% out of you in sessions. When you say you can’t do anymore or are tired, that is when a good coach turns up and starts working. They are paid to get results and results for changing your body shape require consistent effort.

Results require a level of consistently that your own will power will eventually run out. Your coach is there to keep you on the plan whether you feel like it or not.

Many of the top personal trainers and coaches have their own personal trainers too as they understand the value and benefits of having someone take you out of your comfort zone and adding 20% to what you think you can do every session.

Good coaches will also be in contact with you outside of sessions, checking up on you to make sure you understand and are following a food plan, and giving you either a helping hand or a bollocking if you need it.

5.     Save yourself Time and let your Coach do the Thinking for you

Nutrition, Supplementation and Training is not necessarily complicated, but we like to make it so. It requires a good plan, doing the basics consistently and regular assessments to check whether the strategy you are using is working well and adapting when it is not. A coach can allow you to switch off and they will do the thinking for you.  You just need to turn up, work hard, be patient and do your part when you are away from the gym.

Many people try and fail all the time and that is ok. But hiring a coach will give you direction, keep you on it and minimise your chances of failure as long as you do as they say and be consistent.

Top 5 Recovery Strategies

When in the middle of a rigorous training regime, your body is going to take a beating and need some tender loving care to keep your body and mind as fresh as possible. Here are the 5 best ways to keep injury and stress free as well as improve your performance throughout our training program. In an ideal world you would do all of them, but of course people have careers, families and friends to think about, so try implementing one of these strategies consistently for 10 weeks  and then add just one more when you are confident.

              1.     Deep Tissue Massage

Deep tissue massage helps to release the tension and stiffness from the muscles, tendons, ligaments, joints and fascia. It helps to break down old scar tissue and adhesions. Other benefits include pain relief, improved mobility, posture and enhanced physical performance.

Make sure you invest the time to find a good massage therapist and if they happen to be more expensive there is probably a very good reason for it. Do not skimp when it comes to massage therapists as when you find a good one for you, you will probably stick with them for a minimum 5 years.

We recommend seeing a massage therapist once a week and at the very least twice a month. You will thank yourself later.

2.     Yoga

Although yoga is not everyone’s cup of tea, finding a teacher style that suits you takes time and patience.

The four most commonly used styles are

-         Ashtanga which is very fast and dynamic with the same poses repeated in order.

-         Vinyassa which is similar to Ashtanga, and is a more flowing class where poses are choreographed in a way that “flow”. No two classes are the same, so those who like variety will enjoy this style

-         Hatha is more of a gentle introduction to poses and stretches and will leave you feeling looser, longer and more relaxed

-     Restorative is particularly rejuvenating with blankets, bolsters and blocks used to prop you in passive positions and breathing is practiced

It is important to attend yoga classes with an open mind, remember that you are investing in the hour to stretch when you would never do it yourself with that focus, you will improve your breathing, clear your mind and even if you are not doing the posture 100% correct… they are helping. Just be patient and enjoy it as much as you can as you will get better with consistency.

We recommend doing yoga at least once a week with a fat loss training program. If you are particularly stiff and it is a priority for you to improve flexibility then hit it 4 times a week.

3.     Meditation

Meditation is about mindfulness, stillness and focus. One of the most popular styles used by our clients is “Transcendental Meditation” http://www.tm.org/meditation-techniques. This style encourages you to meditate for 20 minutes two times a day.

The benefits include, stress relief, better sleep, clearer more purposeful thinking, relaxation and increased creativity.

For more benefits check this link.

http://www.tm.org/benefits-brain

4.     Epsom Salts Baths

If you have a bath in your home, then you will soon find this one of your relaxation havens on a more frequent basis.

Epsom salt baths benefit you by replenishing magnesium levels (which get depleted through training and the nutrient density in modern foods), increasing serotonin levels which improves your mood, relieves muscle pains, cramps and eliminates toxins from the body.

Epsom salts also help optimise how well our muscles and nerves function, improve insulin sensitivity and relieve constipation.

For more in depth information check out http://www.saltworks.us/salt_info/epsom-uses-benefits.asp

We use “WestLab” in the UK- http://www.westlab.co.uk/epsom-salts

5.     Sleep

As mentioned in many of our blog posts, sleep is the one thing we can control and start improving today. Ensuring we get 8-9 hours of high quality uninterrupted sleep takes a little commitment and practice to fit into our lifestyles, but is well worth it when we get it right consistently.

Sleep improves almost everything about us from our skin, to our mood, memory, creativity, stress levels and general outlook on life.

The scary thing about poor sleep is that our memory declines, our brain ages from increased stress levels, our productivity dramatically decreases, our mood gets worse and our performance in life declines without any perception from us that we are actually getting worse!

Practice getting to bed one hour earlier each night starting today, and continue until you are getting 8-9 hours. Try it for 3 nights  in a row and make a note of how much better you feel each day onwards. The results will pleasantly surprise you.

Read our tips on how to get the best night’s sleep ever for more info

Top 5 Supplements for Fat Loss

1.     Green Tea Extract (EGCG- Epigallocatechin-gallate)

Green tea extract is full of flavanols and catechins. The catechins, help the body produce more norepinephrine (the body’s key fat burning hormone) which the body uses to increase and prolong thermogenesis (burn fat) and increases the body’s resting metabolism. It also provides lots of antioxidants, and supports a healthy immune system.

Green tea has also been shown to reduce joint tissue post workout which helps in the long run after many intense sessions.

Combining EGCG with Carnitine increases the fat loss effects of a tough training session.

Take 500mg 3 x daily or 1-2g 30 minutes pre workout.

2.     CLA (Conjugated Linoleic Acid)

Enhances fat loss and has been shown to increase muscle mass and strength. CLA inhibits fat storing enzymes LPL (Lipoprotein lipase). CLA also spares your muscle tissue using fat for fuel.

CLA is found in high amounts in grass fed wild meats such as Elk, Buffalo, Kangaroo and Bison.

Take 2g with breakfast, lunch and dinner.

3.     Carnitine

The body uses carnitine to shuttle fat to the mitochondria of cells and used as fuel/ energy for the body. Forms such as Acetyl Carnitine, has been shown to increase blood flow in the brain, resulting in increased drive, concentration and alertness.

Carnitine has also been shown to increase Androgen receptors and enhance anabolic growth factor IGF-1, which is ideal for building muscle.

Carnitine is also found in high amounts in Grass fed and wild meats.

Combining 4-6 caps with1-2 caps of Green tea extract 30 minutes before training significantly increase fat loss during intense training sessions.

4.     Forskolin

Forskolin activates an enzyme called Adenylate cyclase which creates a reaction that allows for the fat in cells to be broken down and used for fuel.

Forskolin has also been shown to boost testosterone levels in men over a 12 week period.

Take 20-50mg 3 x before meals daily.

5.     Fish Oil

Fish oil has been shown to decrease inflammation in the body which is ideal after many hard training sessions and increases protein synthesis helping you regenerate after sessions. Fish Oil also increases insulin sensitivity, which means your body will absorb more nutrients into the muscle cells.

Fish oil also improves mood, concentration, improve cell membrane health, reduce pain from inflammation, fight stress and reduce arterial stiffness to name but a few.

Take 6-9g a day or more according to your health practitioner and fat loss objectives.