Tag Archives: fat loss

Progression Tips for Beginners

Do you have any idea how to progress your training across the variables?

– Volume
– Intensity
– Density
– Frequency

It’s quite easy really, as such here is an example for each that can be used for several weeks or months if you have the courage to stay the course.

Volume –

Ladders, one of my favourites.

1,2,3,4,5,6,7,8,9,10 or 2,3,5,10, or 1,2,3,4,5

There are a lot of choices, for adding extra volume in the form of reps, the most effective being 1-10, and you will only add weight once you can go 1-10 unbroken.

Example (works best as a super set):

A1 – Pull Up
A2 – Close Grip Bench Press

Intensity –

Let us say that you’re a creature of habit who likes doing the same sets and reps, this is cool however progressing can be a tad tricky, therefor this is the solution:

Fractional Plates.

Small 0.25kg (or lighter) plates, all you need do is hit your desired reps then add another 0.25kg and aim to do the same next time.

Personally I’ve found that doing 3-5×3-5 works well as it gives you some room to adapt to the gradual increases. Once you hit 5×5 with good form, adding another fraction plate is easy, it might may you only be able to do 3×3, that’s okay keep grinding until it’s 5×5 and progress from there.

Density –

Perhaps you’re already one strong hombre and adding weight or reps is becoming tricky, fear not, you have two options to progress.

1 – Set a time limit to hit your rep goal.

Example; 50 reps in 15min with 140kg in the squat.

Once you hit it you add weight.

2 – Reduce your rest periods.

Say you’ve started with 5min rest, knock off 15 seconds at the next session, if you hit all your reps then knock off another 15 next time, repeat this until you are perhaps at 3min rest, or lower, that is up to you.

Once you hit your desired point of ‘low rest’ add weight and take the rest back up to 5min per set and so on.

Frequency –

The easiest to manipulate, al you do is add an extra bout of reps or an extra session.

Say you train your squat once per week, bump it up to twice, if you already do two squat sessions do three, you can spread the reps out and build them up from there, example:

1 squat session a week = 5×10
2 squat session = 3×10 per session (10 more total reps)

Make sense?

Adding weight or reps can be applied from the other example above.

The little tips of today are very basic, there is a lot more that can go in to this, however these will be enough to tweak your current training and perhaps get you over the plateau.

Enjoy,
Ross

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Global Standards

I’m not saying looks matter, nor does the physique you have.

It’s the world that is saying that, I just happen to see the logic behind it.

Go anywhere in the world and while the standards may change, they’re still there.

Let us be 100% honest for a second.

We’ve all had those times where we got jealous, where we wanted to look a certain way so that we would fit in or belong.

We’ve all looked at those people gifted, because that’s what beauty is, and thought deep down – I wish I had that.

While many will say beauty is int he eye of the beholder, those are the many who are perhaps a solid 6/10. If looks didn’t matter then fashion wouldn’t exist, make up wouldn’t exist, essentially there would be no standards for beauty, which there are and it’s foolish to deny it.

Now this doesn’t mean you should be unhappy with how you look, far from it. In fact you need to accept how you look at move swiftly on because that’s the hand you’ve been dealt, so you’d better find out how to make it work for you.

I feel this simple truth is one we want to abolish from the world, as such the beautiful are shunned for what they are born with, forced to apologise for making people who are less attractive feel bad because they weren’t born on equal footing.

Yep, I said it, we are not all born equal, nor will we ever be, that’s not how life works.

Should you worry about how you look?

No, not really, however if you do it’s okay, accept that you want more, to look better, to feel better and then proceed to do something about it, not for anyone else though, do it for you.

Enjoy,
Ross

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Got 30minutes because that’s all you need to change the way you look, feel & perform.

Given our age of being ultra busy (we aren’t, not really, people are just lazy and want a quick fix), keeping your training sessions short can be a blessing.
 
Ideally if you can train 2-7 times a week, based on doing 30min a day, not something crazy like 3 hours 7 days a week because that is just silly.
 
Also, if you did decide to do 7 days a week at 30min each session you’d vary how hard you went session to session, so perhaps a hard one followed by an easy mobility one and so on.
 
Variability is the key.
 
Okay, let us look at 7 session options for y’all.
 
1 – Tabata Fun
 
A tabata is 20 seconds of work followed by 10 seconds of rest, repeated 8 times (4min total).
 
You will do three of them in the 30min with 4min rest between each so you can give each tabata maximum effort.
 
Example:
 
W/U – 5min Mobility
A1 – Tabata 1 – Thrusters – Rest 4min
B1 – Tabata 2 – Pull Ups – Rest 4min
C1 – Tabata 3 – Kettlebell Swings – go to CD
C/D – 5min Stretching
 
A good rule of thumb is to think about hitting the full body, your only limit will be you imagination.
 
2 – Mobility Madness
 
30min of mobility work, it’s that simple.
 
Personally I’d recommend getting a hold of either of these books and picking bits that you need to do based on a simple movement assessment to highlight your weak areas.
 
– Becoming a Supple Leopard
– Free+Style
 
3 – 30/30/30
 
30 seconds on, 30 seconds off, 30 total rounds
 
Personally I’d advice picking 3 movements and doing 10 rounds for each.
 
 
A1 – 10×30/30 – Get Ups (easy, to be used as working W/U)
B1 – 10×30/30 – DB or KB Snatches (go hard)
C1 – 10×30/30 – Windmills (medium, to be used as C/D)
 
Simples.
 
4 – And Stretch
 
30min of stretching, be it from Yoga or a routine you made up yourself, it doesn’t matter, just stretch.
 
5 – Litvinov’s
 
The man who bore this name was a legend in hammer throwing, he use dot do this training session:
 
– Front Squat 8×405
– 400m Sprint
Rest, repeat twice more
 
Just epic.
 
You can utilise a similar thought process, which is this: A heavy lift followed by a sprint or CV movement repeated 3 times.
 
Example:
 
W/U – 5min Mobility
A1 – 8x Power Clean & Push Press (Bar, DB, KB etc)
A2 – 200-400m Sprint (run or any bit of kit), rest 2-3min, repeat twice more
C/D – 5min Stretching
 
Any big lift will do, make sure it’s got a lot of bang for it’s buck, that is my only staple.
 
6 – Carry on doing only one.
 
This will seem easy, it’s not.
 
Pick one lift, movement or my personal recommendation, loaded carry and do it for 30min.
 
Example,
 
W/U – 2-3min mobility
A1 – Bear Hug Sand Bag Carry x20m, repeat for 20-25min
C/D – 2-3min stretching
 
If you were doing one lift, such as squats for example, keep the reps between 5-10 and never let your form slip.
 
7 – Just keep swimming, just keep swimming
 
30min of any CV method you like, swimming is nice 🤗
 
There you have it, some simple ideas to get you results in only 30min.
 
Of course you will need to have optimal nutrition for your goal – Fat Loss = Calorie Deficit, etc.
 
Until next time, enjoy,
Ross

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Ladies & strength.s

Personally I feel all people should be strong, however it makes me especially happy when the girls take well to the world of lifting and start to shift hefty weights about.

Two impressive numbers for the average lady what lifts are as follows:

– 3/4 bodyweight strict press
– 1.5x bodyweight overhead deadlift

Those two lifts, when at those numbers seems to often entail good things in regards to sporting prowess and also easier activities of daily living.

By no means gospel, yet there is a nice trend when you delve in to the endless hoards of zero’s and one’s.

How do you measure up when look at these numbers?

I trust you can hit them easily 🤗

Of course there are other lifts for the average lady lifter that add extra prowess from my experience.

– 1.25x BW Squat (or BW Front Squat)
– Bodyweight Farmers Walk for 25m, 50% each hand
– 5 Strict Pull Ups or 7 strict chin ups

There just seems to be something about all of the above that keeps popping up when one digs in to it, as such they give some useful targets for us to aim for that are not out of the realms of possibility.

All of the above would be for one solid rep (unless labeled otherwise), however if you could do them for say 3-5 reps that would be truly epic.

Being strong is a great thing.

Apart from the added lean body mass, confidence and general badassery, lifting decent weights is rather enjoyable.

As such it might be worth looking at your numbers and working towards closing the gap on the above.

Give it some thought.

Enjoy,
Ross

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Old New News

What is there left to say when it’s all already been said?
 
Morning All,
 
As fitness enthusiasts many of us will devour information by the bucket load, yet what is really happening is a case of us just recycling what we know through other sources.
 
Now this isn’t necessarily a terrible thing as it can allow something to click that might not have happened before.
 
That is one of the benefits about reading the same thing, all be it in different ways.
 
The frustrating thing about it though is that many will often reads something that is perfectly logical and if applied will get them that which they desire, yet they only wish to embark on journey for a quick fix result.
 
Once the result is achieved they think they can sustain it by reverting back to their old ways, this is foolishness.
 
Think about it.
 
How many times have you read that for fat loss you need to be in a caloric deficit and that also eating mostly nutrient dense foods (as opposed to calorically dense ones) is also optimal for good health, a lot I’m willing to bet.
 
As such people will do it, for a short period of time.
 
Then go back to eating as they did (in a caloric surplus) and gain back their fat that was lost, then stand their bemused and say silly things such as – “I can’t lose weight and keep it off.”, well if you go back to eating like a prize sumo then you will get the body of one, simple.
 
I’m sure you’ve all heard the classic line of ‘success leaves clues’ because it does.
 
You may be surprised to also learn that consistency breed success as well because without consistency you’re basically ice skating up hill.
 
What sage advice have you read multiple times of the years that you ignore?
 
Give it some thought.
 
Enjoy,
Ross

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A protocol for the brave or the busy.

Short little post today with some wisdom from yesteryear.

Why brave of busy you ask?

Well if you are brave you will trust in the process and if you’re busy then it may be a good option for you.

Firstly you will train once every 5 days (scary thought, such little training, you could say every 3-5 days if it really panics you).

Second you will pick two movements for Strength (Deadlift & Press would be good), then you will pick two movements for Volume (Squatting & Pulling are ideal) and finally you will pick one loaded carry or sprinting related exercise to be done for density (time).

An example session:

A1 – Deadlift 5-4-3-2-1-5
A2 – Press 5-3-2-5-3-2
B1 – Squat 4-6×6-12
B2 – Pull Up 4-6x AMRAP
C1 – Farmers Walk x10min total distance

A classic little thought process from the olden days.

You don’t need to follow the above in regards to strength/volume etc, or the number of lifts, you might just have three movements (strength, volume, density), all you’d do well to remember is that to go heavy for strength, shift a lot of weight for volume and push your limits for the density.

Cover the full body and you’ll find that even if busy you make progress, and if you’re used to doing too much (I’m guilty of this) your body will welcome the extra rest and allow for the strength you’ve built over time to come to fruition.

Give it a go and enjoy the process,
Ross

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It’s quite simple really.

The results most people want from training :

1 – Strength (build muscle)
2 – Fitness (not die running for a bus)
3 – Skill (learning fun things)
4 – To look good naked (obvious really)

Achieving these is actually very simple, as such we shall break each down in 100 words of less.

The results most people want from training : s per week for 3-5sets or 3-5 reps per main lift (Push,Pull,Squat,Hinge)f, carry things weighing 50-100% of your bodyweight for distance/time.

Train the entire body and you’re golden.

2 – Do some sprinting 1-2 times per week, the same goes for something longer in the endurance realm, once to twice per week is good. You’ll be amazed at how doing one of each will cover almost all of your fitness needs.

3 – Take up a sport or something that requires you learning new things, perhaps a martial art or gymnastics etc.

Learning a skill will give training a focus and stave off boredom.

4 – Eating like an adult (meat, veg, basically non man made foods).

This is the hardest element because people want to eat all the crap they can find while ditto getting the body of a greek deity, it doesn’t work like this and if someone says it does, they’re lying to you.

This link will help you establish you calorie needs for this goal:

https://tdeecalculator.net/result.php…

That’s it.

Enjoy,
Ross

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You don’t have to live in the gym you know.

If there are other things in your life that have a higher level of priority, give more focus to them because you can achieve some great training related results with 2-3 sessions a week in the gym.
 
Seriously, you can do it.
 
True you’d have to be focused in your 2-3, 45-60min training sessions, however it can be done.
 
The same is true for people who have some kit at home and can crack out 30min sessions almost daily or perhaps 3-5 of them, the only limiting factor is their inherent laziness and excuses.
 
Today I would like yo to think about something.
 
Time.
 
I would like you to think about time and how much of it you waste doing arbitrary things, then choose to complain that you lack time to do things.
 
Yes, you know what I mean.
 
Most people have plenty of time, what they lack is conviction, desire and drive.
 
You can achieve so much with very little, you just lack the crucial element between your two ears to do so because like most people, you’re a little bit lazy and enjoy the sins of Gluttony & Sloth.
 
Fuck it….
 
Here are three things you can do at home, each for 30min, if you alternated them and aimed for 3-5 of these sessions a week you’d become stronger, learner, healthier and perhaps happier in yourself too.
 
1 – Fill a bag with Sand, pick it up, put it over your head, bring it back to your chest and carry it 20m, repeat for 30min, resting as needed in-between reps (keep the rest down).
 
^^ Go for half bodyweight for starters. You can get what you need (less the sand) from here:
 
 
2 – Grab a pair of kettlebells (you can use one and just swap arms) and do the following – 20 to 30seconds of each: Swings, Cleans, Presses, Front Squats, Rack or Farmers Walk, Rows, rest repeat.
 
These guys sell good KB’s: https://wolverson-fitness.co.uk
 
3 – Buy a door frame pull up bar (most Argos’ sell these), do 5 pull/chin ups, 10 press ups and 15 squats – all of this is bodyweight, repeat until 30min done.
If you want to make it harder you can try single arm push ups and single legs squats with regular chins. Perhaps handstand push ups, Pistol squats and pull ups, you get the idea.
 
All of the above are 30min sessions.
 
Nothing fancy, nothing magical, yet you can do a lot in that time if you pull your finger out of your arse.
 
Give it some thought because you don’t have to live int he gym to get results, in fact you don’t need to do much at all really as most of the aesthetic change will come from the foods you eat.
 
I won’t go over what foods high the more optimal for you because you already know what to eat, again you choose not to eat that way because, well, you’re lazy.
 
Enjoy,
Ross

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A 4Week Treat

Looking for something simple yet effective for body 4 weeks? 

Try this – 

Everyday do 250 kettlebell swings accompanied by a set of presses, pulls, squats, for sets of 5.

Example:

Day 1

A1 – Swings sets of 25 (10 total)

A2 – Presses x5 

Day 2

A1 – Swings sets of 25 (10 total)

A2 – Pulls x5 

Day 3

A1 – Swings sets of 25 (10 total)

A2 – Squats x5

Day 4

A1 – Swings sets of 50 (5 total)

A2 – Presses x5 – heaver presses as less total press volume 

It’s as simple as that.   

Enjoy. 

Okay, there are other options, the above is surprisingly effective however not many would want to do just that for 4 weeks, keeping this in mind here is an option for 3-5days per week, you could try it everyday for a month like the above, however you’d need to cycle the loads/intensity. 

1 – 75-250 swings 

2 – 25-75 squats 

3 – 15-25 presses/pulls 

4 – 5-15 full body movements or carries  

The movements (apart from the swing) can change, so presses might be one day Press, next day Close Grip Bench, day after that Single Arm Barbell Press and so on. 

You can use the rep ranges to play with different loads, different RM’s rest periods, any variable you choose.

Using the Heavy, Light & Medium rotation works well, so 75 heavy swings might be done with a 48kg because to you that might be wha you class as ‘heavy’. As for the presses a simple double kettlebell press might be 2x32kgs, you get the idea. .

Example day with kettlebells/BB (you could mix in any kit):

1 – 250 swings (light) 24kg 2hand swing 

2 – 50 squats  (medium) pair of 32kg double rack front squat 

3 – 15 presses/pulls (heavy) pair of 32kg – press/renegade row

4 – 15 x10-20m carries (light) bodyweight bear hug carry

You could do each day with kettlebells and a sand bag, or any kit you choose, perhaps the heavy squat where yo go foe 15 solid reps will be done with a barbell so you can really maximise  the weigh you use, the options are limitless. 

The only element that is really best with a kettlebell exclusively is the initial 75-250 swings. 

This simple yet effective protocol might just be what you need to have some freedom in your training to do little of what you fancy with some structure of what you need. 

Enjoy,

Ross

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“I already knew that.”

Morning All,

It amazes me how much people already knew.

Many will come up asking for some friendly advice on perhaps nutrition, training or maybe sorting an injury and improving mobility and always give the answer of –

“Oh yea, I know that”

Often followed by –

“But what else can I do?” or “But what about XYZ”

I’m often left stood there like ‘Well, fuck me. They know as much if not more than I do, perhaps I should be hiring them’.

Yet even though people always seem, and claim they already know what to do, their overall aesthetic, performance and visual evidence often lead one to an opposing thought process.

Almost as if they don’t know…

*How suspicious.

I have a question I often come back with.

– If you know what to do, why are you not doing it?

Usually there is a plethora of excuses as to why they’re not doing what they need to be doing, yet they obviously could, if they really wanted to.

Do you know what you should be doing?

If so, why don’t you do it?

Do you really know what to do or is that perhaps a little porky pie?

I suppose that is a little unfair of me to say because it might try well be the case that people do in fact know what to do and have some crippling self esteem issues that sep them from executing the lifestyle changes they need, my apologies for being so brash.

Here is something to try.

Write down 3 things you know that you should be doing that would improve your quality of life (and fitness results too).

Now for the magic element.

Step 1: Re-read the three things you know you should be doing.

Step 2: Do them.

Step 3: Repeat steps 1 & 2 for continued results.

Give it some thought.

Enjoy,
Ross

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