Tag Archives: exercise

The 3 Plate Sandwich

Do you ever do plate sandwich walks?
 
If not you should, they’re great for strengthening your upper body.
 
Morning all,
 
I also call these ‘plate compression walks’ however the one above sounds more fun.
 
They’re quite simple, yet very effective.
 
Take three plates, say 2x10kg & 1x5kg.
 
The 10’s are on the outside and the 5 is in the middle.
 
Keeping your hands flat (think palm pressure🙏), press the plates together hard, if you see your elbows slightly tucked you will feel this a lot in your pecs/lats.
 
From here go for a walk and only stop when you can’t hold the isometric contraction and longer.
 
Repeat for 10min, or longer if you choose.
 
You can of course to this with only 1 or 2 plates, I’ve just found three makes like rather interesting.
 
This also works great with kettlebells 🤗
 
Add this to your workouts and you’ll find upper body strength & progress you didn’t know you had in you.
 
Enjoy,
Ross

Leave a comment

Filed under Fitness, Nutrition & Health

Multiple reasons you should be doing the Dumbbell Clean & Press.

This exercises was a favourite of the lifters of yesteryear.
 
Here is why:
 
– It hits a multitude of muscles
– You can torch a lot of calories in a short space of time
– Higher reps equal an added conditioning bonus
– This one move can make you very strong
– The power generation will help with sporting endeavours
– A great time saver that will leave you feeling worked
– Daily activités will become easier
 
The list could go on, however you get the idea.
 
A good place to start with this lift in terms of sets/reps and loading is as follows –
 
3-5 sets
5-10 reps
1/4 bodyweight (each dumbbell, so if you weight 80kg that’s 20kg per hand)
 
The old strength standard for this was being able to successfully press half your body weight in each hand for a solid 5 reps.
 
Might seem easy on paper, not so machine practice.
 
Be sure to add this lot to your training and you’ll soon see the benefits.
 
Enjoy,
Ross

Leave a comment

Filed under Fitness, Nutrition & Health

The Missing Link

Morning Guys,
 
The clean and press is a great exercise.
 
Do you have it in your program?
 
I find it is something that has fallen in to the shadows in recent times. That is unless you compete in Weightlifting or Strongman then this movement will not be the common.
 
Why should you invest some time in to learning this movement you ask?
 
There are many reasons ranging from the sheer amount of muscles used in the movement (pretty much the whole body), the strength you will gain by lifting a heavy weight from he floor and putting it over your head and not to mention the respect of many lifters. Just think about the impressive back and shoulders you will build from this simple movement.
 
It’s easy to look at the barbell variations of this lift and see how technically demanding the lift actually is, therefore for most people a good place to start is the double dumbbell clean and press. It’s easier to perform the clean and also forces your body to perform synchronised unilateral work, which also means that both sides of your body are forced to coordinate and become better activated and more involved than with a barbell. The range of motion is slightly greater than with a barbell and more ROM generally means more work, which means more results.
 
The dumbbell clean and press was also a very popular movement in the early days of weight lifting. Many of the founding fathers (Sandow, Park, Reeves, Stank, Grimek to name a few) used this movement with great success.
 
I’m not going to give you an in-depth guide on how to clean and press dumbbells because you can easily find such videos on youtube. In fact, here is one of them:
 
 
Is there a gold standard you want to be aiming for? Well yes there is, in the old days if you could do 12 reps (each rep starts from the floor) with 2x75lbs dumbbells (35kg) you were considered a true warrior of the iron. I’m not suggesting you start out with those, pick a weigh that allows you to hit the desired reps and start working on building your strength.
 
Try this:
 
Warm Up Sets x2 – Clean & Press
Working Sets – 3×8-12, once you hit 3×12 add weight. Add in a set of pull ups in between each set too.
Finisher – Dips – Weighted or BW 3-5x fail
 
You can have this as a stand alone workout with some assistance work added in or you can do it more frequently if you wish, however you will do well to lay off Bench Press for a while and instead substitute Dips as a finisher (like above).
 
Now go and conquer the dumbbell clean and press.
 
Enjoy,
Ross
Unknown-2

Leave a comment

Filed under Fitness, Nutrition & Health

The Busy Persons Guide to Fitness: Nom Nom Nom

Time is the only thing we have, but more often than not it is filled with tedious tasks such as work, family gatherings and sitting in traffic while the light is green because the learner in front of you has stalled.

Not having enough time also effects trying to eat the ‘right’ foods, nay, eat enough food to avoid crashing and heading straight for the coffee and pro plus can also be a challenge for some. Nutrition is clearly just too large a subject to ever be understood for such a busy person.

All of these can get in the way of achieving a rock solid physique, or can they?

In our world of limited time a simple guide is called for to help those who only have perhaps 2 days per week to train…This is that guide.

I will give you some tips and tricks to help you achieve not only a good physique but also strength and fitness too.

In this 4 part mini series I shall cover the following:

– Nutrition
– Programming – Based on 2 Days Per Week
– Recovery Nutriton
– Progress Tracking

Now you know what to expect, lets get your nutrition requirements sorted.

To get your total calories I would suggest multiplying your weight in lbs by 11 & 13 for fat loss and 17-19 for muscle gain.

*For the purpose of this example I have used 17-19, but I would advise you to use 11-13 when working out your needs.

Now we need to get your basic macro nutrients sorted.

The easiest way to find out how much fat you will need in your diet is to take your weight in lbs (Optimally your lean weight – if you know it.) and multiply that number by 0.3-0.6 to give you the amount in grams you will need per day. Multiply by 9 to find out how many calories this is.

I would say to start on the lower number (0.3). The you can workout your required protein by taking your weight (Again ideally lean.) by 0.8-1.2 depending on your activity level. This will give you your grams of protein needed, them multiply this by 4 to get the calories.

Add those two numbers together and then subtract that number from your total required calories for your specific goal. This will give you what calories you need in terms of carbs, then divide that number by 4 for the grams required.

With the amount of carbs your require in grams multiply that by 10 & 15% to get your fibre intake – this is included in your crabs, not added on top.

Example:

Weight – 175lbs x 19 = 3325 calories
Fat – 175 x 0.3 = 52.5g = 472.5 calories
Protein – 175 x 1.2 = 210g = 840 calories
Carbs – 3325 – 472.5 – 840 = 2012.5/4 = 503g
Fibre – 503 x 0.15 & 0.10 = 75g & 50g

So you will have the following:

Protein – 210g
Carbohydrates – 500g
Fat – 52.5g
Fibre – 50-75g

I would also suggest having 1 litre of water per 25kg of total bodyweight. Add in 1 exert litre for each hour of exercise on your chosen workout days too.

If you happen to like a cheeky drink after work to help wind down then you can use this to help you factor the calories from your chosen beverage.

There is 7 calories per 1 gram of alcohol (Just for your information.) but this isn’t really too relevant for the following. Count your alcohol towards your overall carb content (People we often speak to have carbs left over), simply because it’s easier to accept for this way.

To count your alcohol towards your carbs all you need do is take the number of calories in your chosen beverage and divide it by 4. (If you want to count it towards fat divide the calories in the alcohol by 9.)

If this doesn’t make sense so far please bear with us and keep reading.

Here is an example:

An average pint can have 300 calories per pint.

Divide this by 4 = 75. This can be counted as 75g of carbs.

There you have it. You have successfully accounted for alcohol, but be aware you should not actively try and get smashed just because you can count it in to your macros. There is nothing wrong with a little alcohol, just don’t over do it.

Now you have the guidelines to follow I would suggest downloading an app to help your track how well you’re doing form day to day. You can use a book if that suits you, but apps are easier.

*Try to have 80% of your calories coming from whole foods and 20% from what ever indulgences you desire.

There you have it, the first part of the guide all you busy people need to achieve results like never before.

Enjoy
Ross

2 Comments

Filed under Fitness, Nutrition & Health