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Fitness Plan

Are you on the right path with your fitness plan?

You can see that you are making progress with your fitness. You are going to the gym consistently and you are lifting resistance weights, getting stronger day by day, week by week. The 10kg dumbbells that you originally started with are now at 20 kg, and instead of doing repetitions of 6, you are now doing repetitions of 10 for 3 sets at a time. Additionally, your cardio activity has improved to the point where you are doing at least 20 minutes worth of cardio activity compared to the 5 minutes worth of walking that you could do 3 weeks ago. But you look in the mirror and feel frustrated because you don’t see the change that you expected. This could be happening for a number of reasons.…


Private gym

Create your own exclusive gym!

How confident do you think you would be if you knew you could achieve your fitness goals because you had the perfect exercise environment? I’m guessing that you are saying in your head, “Very much so!”

Many people fail at the gym because they don’t feel motivated by the environment that they are in. Sometimes the gym has everything that you need, but it misses that personal touch. By creating your own gym at home or in the office, you can pretty much guarantee that you will always feel motivated to exercise and achieve your fitness goals.

Here’s a few reasons why you should invest in your own exclusive gym.

It will seamlessly blend into your lifestyle.

One of the challenges with being a member at a gym is the commuting time. If the gym is at your home or office, you can easily work out before or after your working hours.

You will always have access to your gym equipment.

One of the frustrating things for busy people is when they have to stop and wait for someone to finish using the equipment. Most men face the challenge with securing a bench on Monday. Or runners will struggle to get onto a running treadmill between 6-8pm. Waiting 20-40 minutes for someone to finish their workout can really disrupt your exercise regime. If you have your own equipment in your own space, this is something that you won’t have to worry about.…


Treadmill run

Use the treadmill as a part of your fat loss strategy to see real (and quick) results.

If you have always dreamed of having 6-pack abs and a chiseled body, this is your lucky day. In this article, we are going to separate myths and facts when it comes to fat loss. There are several advertisements that promote the latest miracle cure for fat loss or even expensive fat loss equipment. The truth is, you will be able to lose your body fat by implementing a calorie deficit exercise and diet regime consistently over a period of time.

You don’t need to buy expensive fat loss shakes.

You don’t need to buy expensive equipment from infomercials that promote false promises.

This is the real deal.

You must maintain a calorie deficit if you want to lose body fat.

The more cardiovascular activity that you do, the more body fat you will burn. The fat that is on your body is an energy reserve. You need to force your body to consume the energy deposits in your body (fat) so that you will lose your overall body fat.

If you want to burn 1kg of body fat, you will need to burn 7700 calories. If you know how much you weigh and can estimate your body fat’s percentage, then you will be able to formulate a plan that will allow you to successfully achieve your fat loss goals.

For example, let’s say that you weigh 100kg. You do a caliper test and you find out that you have 20% body fat.…


Ab workout

Get the abdominal definition that you’ve always dreamed of!

You just need to look at billboard ads, music videos, Hollywood celebrities or your favourite magazines to be presented with washboard abs that are ‘to die for’. If you’ve been dreaming to get this physique, then today is your lucky day.

Here are a few exercises you need to be doing to polish off your physique by getting the abs that you always dreamed of.

Reverse cable crunch.

To work the top abs, get to a cable machine and perform a crunch movement with resistance weights by pulling the cable down with your abs so that your elbows touch your knees. Perform this exercise for 15 repetitions for three sets.

Wood choppers (Cable pulls)

To get the nice cuts in your obliques, you need to be doing this exercise with a resistance weight that will allow you to reach failure at 15 repetitions. Maintain strict form and technique while doing the exercise. Aim to do this exercise up to 3 times a week.

Knee raises.

Another great exercise for building strength and definition in your lower abs. Simply bring your knees to your chest for 15 repetitions for three sets, three times a week.

As you continue to perform the movement, you should start to see more definition in the 6-pack lining of your muscles.

Leg raises.

If you want to get that well-defined V, you must do at least 15 repetitions of leg raises for three sets, three times a week.…


Chest workout

Godly chest workouts for the hardworking man!

You read the title right. If this is what you have always wanted, then it is time for you to man up and commit to a chest workout that won’t only leave you looking beastly, but will command a physical presence similar to what Arnold Schwarzenegger had in his younger days.

Dumbbell press

Dumbbell presses are great for maximising the range of motion when doing your press workout. You can get really deep into the muscle and trigger the muscle fibres to grow and develop. Make sure that you are using a resistance weight that will allow you to hit failure at around 15 reps. Do this for three to five sets once a week.

Incline press

It’s important that you prioritise exercising your upper chest muscles as it will allow your chest to protrude outwards and it should also improve your posture. Find an incline bench that is at 45-60 degrees. Once you are on there, add a resistance weight that will allow you to fail when approaching 15 repetitions.

*Note – It’s highly advised that you have a spotter when doing this exercise to avoid any risk of injury.

Make sure you monitor your form. If you notice that your shoulder muscles are working too much, then it is likely that the muscles are fatiguing and the quality of your workout is deteriorating.

Barbell shoulder press.

This will workout your upper chest muscles and shoulders. It is a fantastic compound movement exercise that really balances out the development of your upper body’s muscle groups.…


Intense workout

Succeeding through failure – The 80%+ intensity threshold.

You would have heard the saying, “Work harder or work smarter”. Many people fail to achieve their physical goals because they execute an exercise program that doesn’t compliment their lifestyle or they approach their program in the wrong way. Some people believe that working out intensely means you need to be aggressive. Actually, it means you need to push your body outside of its comfort zone so it can adapt. Whether you want to get big, lean or toned, how you approach the intensity of your workouts will determine how soon you will start to see results.

Here are some things that you should consider when working out.

When doing cardiovascular activity, measure your intensity in relation to your maximum heart rate.

One of the common mistakes that people make when they are doing a cardio workout is they believe that their workout has been productive because of the amount of sweat that their body has produced. Sweat is actually a cooling mechanism for the body, so more sweat just means that your body’s temperature needs to cool down. If you are working out in a hot or humid room, you might not need a hard workout to break a sweat.

A more accurate measurement is tracking your heart rate over the amount of time that you have been working out for. For example, participating in cardio activity for 10 minutes with an elevated heart rate of 150 beats per minute could see you burn more than 100 calories.…


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