Warm Up:

Five or ten minutes of anything that gets your heart pumping and literally warms you up. Try to move all parts of your body – if you’re marching on the spot to get going, swing your arms. Dancing to some good music is a great way to warm up, and has the benefit of putting you in a good mood.

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Get Ready for the Beach PDF Print E-mail
Written by William   
Saturday, 31 July 2010 13:29


Get Ready for the Beach

How many of you have been inspired to get a better looking body in time for the holidays and the beach? A fair few, I suppose, it's the same every year in the gym. I start getting a rush of new clients as soon as the warm weather arrives. Fortunately I'm able to help those who are really keen and most of them carry on after the summer's over.

Usually I work on removing excess fat as a priority and much of the work there is not in the gym but the kitchen. Extra cardio is essential but not the traditional long slow duration efforts. High intensity sessions have been shown to speed the metabolism and that burns more fat.

So, enter the gym with a clear idea of your intentions. Remember muscle grows when it's resting so don't work the same muscle groups on successive days. Use free weights if you can, rather than machines, the former recruit more of the stabilising core muscles. Warm up to prepare the body, raise its temperature, speed up blood flow and mentally get ready. Use weights which just allow you to do 10 repetitions. The tenth must be so hard to do yet performed in perfect style. Start with 2 sets of each exercise, increase to 3 after a couple of weeks, before increasing the weights lifted. Get a new routine after about 10 weeks to shock the body out of its comfort zone. 30 second recoveries will stimulate fat loss as well as encourage muscle growth. Aim to finish the session within three quarters of an hour. Allow some time to perform a series of long slow stretches which will aid your recovery.

Day One – Legs

Squats / Leg press

Leg extensions

Leg curls / Lunges

Calf raising

Crunches / Sit ups / Abs ex

Day Two – Upper body

Db flyes

Bench press

Shoulder press

Side lateral raises

Hammer curls

Day Three – Upper body

Lat pull down

Triceps dips

Upright rowing


Leg raise from hang

Superman exercise

Burning Fat Cardio Blast Sessions

If you don't want to hurt, don't waste time reading this, decide you'll spend summer reading in the library! But, if you're sincere in your ambition to be ready for the beach then be prepared for some early morning cardio. As I said earlier, the long boring runs have been thrown out in favour of shorter, sharper and more hurting sessions. Running in the open is best and easier to control your speed. You can increase it faster than a machine can. Use whatever cardio machine you prefer if in a gym. Aim to work really hard for 30 – 60 seconds before a recovery period about twice as long. Ease into this as it will be easy to injure yourself at this stage.

Start with 3 or 4 reps at a more moderate pace, aiming to add 1 or 2 reps each time as you speed up.

Eat to look good  

If you look good, you'll feel good. You already know what food you should be eating, if you're serious about your beach body then start eating it. Aim for about 25% protein, 60% carbohydrate and 15% fat. Aim for those figures and what you manage will still help your beach body. Eating 5 to 6 smaller meals, every 3 hours or so will split the calories over the day and maintain your blood sugar levels. This ensures a regular supply of nutrients and fuels to the muscles to promote growth and recovery. You should probably use a protein supplement in milk as one of your meals. I suggest whey protein is a useful and safe starter. Don't gorge late at night or the meal will be stored as fat! Drink water up to 3 litres each day, though any fluid is now thought to be acceptable.

I've told you now what you need to know to hone your body into a beach attraction which will command attention. I'll make it easier for you though, if you're keen to try it.

Email me now at This e-mail address is being protected from spambots. You need JavaScript enabled to view it telling me when this ideal body will be ready for the beach. Send a today photo preferably showing a today newspaper headline (some people cheat and send old photos!) and when you hit the beach, another email and photo showing your gains. The site will give a small reward to the best improvement.

6 Pack Abs Are Yours

When you decide you want to improve your appearance and develop a powerful abs region, you probably focus on the gym. However, your best ideas should concentrate on your kitchen, for it is here that your dreams can be fulfilled.

Daily visits to the gym and regular workouts will be wasted if you don't make changes to your eating habits. Keep a food diary for a week, recording all the food and drink you consume. Analyse its contents for protein, carbohydrates and fats, either using information from the packaging or the internet. Find out how many calories you take in daily compared with what your optimum intake is for your preferred weight. You must cut down the amount you eat each day but eat more smaller meals. This increases the metabolism which raises the rate that fat is burned.

How to Start Teenage Bodybuilding and Lifting Weights With Some Guarantee of Success

How to Start Lifting

Many teens visit the gym with a dream of packing on so much muscle they will be contenders for a Mr Universe title within a few months. Very few succeed in gaining even a few pounds of muscle since their approach to the task is as haphazard as most of their activities. They know what they want, but don't know how to start.

To the teen brain, heavier is best and such weights lifted anyhow will help them reach their target. Quite the reverse often occurs, since heavy bars in inexperienced hands can cause injury which will delay the gaining process. It is far better to learn safe and correct lifting techniques using lighter loads. The untrained body needs time to adjust to the higher demands placed upon it but will reward patience with steady progress.

Donating blood: effects on athletes -Gabe Mirkin, M.D. PDF Print E-mail
Written by William   
Saturday, 31 July 2010 12:42



A healthy athlete should be able to recover completely from donating blood in eight weeks, but he may lose some of his ability to train for a few days. Following a donation of one pint, blood volume is reduced by about ten percent and returns to normal in 48 hours. For two days after donating, you should drink lots of fluids and probably exercise at a reduced intensity or not at all. Donating blood markedly reduces competitive performance for three to four weeks as it takes that long for blood hemoglobin levels to return to normal.

You should not donate blood more often than every eight weeks because it takes that long to replace lost nutrients. If you donate blood frequently, you need to make sure to replace the B vitamins and possibly the iron that you lose with the blood. You can meet your needs for iron by eating meat, fish or chicken or by taking iron supplements; and you can meet your needs for the B vitamins with whole grains and diary products. Donating blood at least four times a year may help to prevent heart attacks by lowering blood cholesterol levels significantly and reducing iron levels. Iron in the bloodstream converts LDL cholesterol to oxidized LDL which forms plaques in arteries.

Lower Body Workout 1 PDF Print E-mail
Written by William   
Saturday, 31 July 2010 13:41


Date  Time   

How I felt at start

How I felt at end



Exercise Reps Weight used

Leg extension 3 x 15 reps

Squats 10,8,8,6 reps

Weighted lunges 3 x 15 reps

Standing calf raising 3 x 20 reps

Deadlifts                            10,8,8 reps

Hyperextensions                2 x 10 reps

Wide grip pull ups              4 x 10 reps

Bent over Barbell Rows     3 x 10 reps

Lat pull downs                    3 x 10 reps

Crunches                             3 x 20 reps

Oblique twists                     3 x 20 reps


This workout should be used on alternate days with an upper body workout plan. Make sure that good form is maintained, study the video links. Poor form will ultimately lead to injury. After six weeks on this programme, change to a different regime to shock the body into continuing the gains.

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