Weight training

Weight Training workout

Weight Training basics

One of my clients who’s been with me for around 18 months had mentioned how he used to do his Weight Training workouts in a fancy 24 hour commercial gym and would only use the available machines and would perform the very basic exercises that the gym offered. Sadly no instructors were around to assist if required either.  As a result he basically didn’t have use of Barbells to work from or help on technique. Like most he would rock up on Mondays and do the “Ol” chest and arms routine and a bit of abs. This is what most regular gym goers tend to do without a strict plan, even when their gym is properly equipped.

Currently we have been working out with Kettlebells, Barbells and Boxing , keep a focus on Nutrition and have based our program around weight loss. To date he has shifted “a lot of excess”  from his frame. So I was pleasantly surprised when he asked me to incorporate some of the more traditional exercises on one program to get a feel of how it all works out. We have over time covered the basic compound lifts for general physical preparation (as you should) but today’s workout was a bit of a variation on the basic with a bit of Claudefit experience chucked in for good measure.

It’s basically a variation on the Chest and Back routine with the addition of Gymnastics rings for on overload under fatigue and the use of the Deadlift and Kettlebell swing for an all body effect. Arm training was at the end after core and ensured that we worked ‘the guns” until they could not Lift anymore.

Focus : All a bit of fun while still getting the job done.

Chest: Incline Barbell press, Flat barbell Press and Gymnastics rings presses.

Back: Barbell bent over rows , Chins and Gymnastics ring pulls

Full Body: Deadlift and Kettlebell swings

Arms: Barbell Bicep curls and lose grip bench press

Core: Hanging Knee raises

Mobility: Included all the stretches and target areas as required.

It’s Strength Training

The above approach was to get in those two large body parts of the back and chest with a 3-5 rep max for 5 sets. The rest of the additional exercises where with a lighter loading and took it to a range of 8-12 reps. All for a bit of serious fun really. The session was then complimented by the ever reliable Deadlift with the classic 3×3 and chucked in several Kettlebell two handed swing 20×5 just to get the heart rate up – yeah we succeeded. Given the nature of the workout we were always going to cover arms and worked them to failure. If you had noticed the arms were certainly incorporated as assistant muscles with the previous movements. Core was taken care of with the Hanging knee raises with a mention of the Deadlift and bent over rows for the bracing component in the core work.

As always we finished off in recovery with related body part stretches and full body mobility drills to prevent any stiffness from becoming a hindrance This very basic (not easy) covers the upper body and gives the arms a more than effective workout. It’s not exactly bodybuilding as we focused on both strength and conditioning. For those who want the bodybuilding approach you need to go to a bodybuilding gym. Not a 24 hour commercial Gym.

The message is to plan well for you objectives. For general physical preparation, just cover all the major movements and incorporate some cardio, sort out you food and you are well on the way to results. For other who have particular need on strength and conditioning on a more specific level I suggest you speak with someone who knows how to program you workouts.

Claude Castro has been the owner of Claudefit Personal Training for 8 year and has over 35 year of practical application. Can be located on  www.claudefit.com.au

 

 

Disciplined for results

Disciplined for results.

Typically a bloke who takes on a fitness program is looking at getting himself into shape, put on a bit of muscle and work on the pot belly, while the ladies are generally looking at shedding some body fat, look fantastic and fit into their jeans. For the younger gents it’s usually the need to bench press a house or have arms like cannonballs similar to Mr Olympia. For others who are already fit and healthy the allure of an event of sorts tends to appeal. Maybe you have thought entering a fun run/ marathon? Maybe you just want to be able to win a friendly bet with a friend and do something silly like enter a Tough Mudder Obstacle course event?

It all takes planning and Discipline.

Once you begin a fitness regime and are super keen on busting out that run or weight session what happens after a few weeks, or maybe a day or two later? Do you just say ill get it done when the time comes, do you get up at 6am in the morning for that chilly run or after a heavy day at work with no lunch head to the gym at 6pm?  If that’s sounds like a plan and you stick to it you understand discipline and you will go a long way in reaching desired goal. If not keep on dreaming for without a disciplined approach to your fitness you won’t get far. If you don’t work out, the consequences aren’t immediate, this is where a lazy habit will build up to the point of asking yourself, how did this happen?

I’ve outlined a small hit list that will guide you into setting yourself up be more motivated and reach your fitness goals. Try these ideas to get more disciplined with exercise:

Make Exercise a Habit. Part of being disciplined is creating a habit. You may not want to brush your teeth every night, but you do it anyway because you always do it right before bed- it’s a habit. Planning your week in what you are going to eat and when you plan on working out can helping you out with keeping it as a habit. You know on the day what you have to do and have allocated the time. Makes life easier if you plan. After a while it’s just a regular habit.

Understand the Consequences. You already know what happens if you don’t brush your teeth-cavities, gum disease, painful dental experiences, etc. But what are the consequences of not exercising? Make a list of all the things that could happen to your body and mind without exercise such as weight gain, feeling fatigued, Lack of activity, too tired to play with kids, no energy for activities you would like to do, not feeling better and not been able to look your best.

Find a buddy or get some assistance. One sure way to show up for your workout is to have someone waiting for you. If possible find a training buddy that will keep you company. As you will with them. Alternatively hire a personal trainer-someone who will hold you accountable for your workouts while educating you all at the same time. Having that support will make exercise more enjoyable and keep you on track.

Just get starter first. Don’t feel like working out? Promise yourself you’ll turn up ready and for starters just do a warm up. If after 10 minutes you still don’t want to work out, you can quit and go home. I bet you won’t. The majority of the time, you’ll keep going and feel much better for it. Overtime this will get easier and won’t even give it a thought.  Maintain focus on the Benefits. You will feel better, move better and look your best. Reminding yourself of what you’re getting out of your workout may motivate you to get started.

As much as we dislike admitting it, most of us is well aware of how ordered we are in tackling everyday life. When it comes to matters of health and fitness understanding discipline and actually following through with initial enthusiasm can simply save you a lot of time in reaching you fitness goal. Without it expect to take a little longer or for some giving up. Unfortunately we all have to deal with it one way or another so let’s accept it and move on.

No one said that it was going to be easy, but as it’s often mentioned. It’s all so worth it. Take your time in finding what approach works for you. My clients themselves are always chalenged with items that get in the way. Slow and progressive seems to work.

Get started now and keep on telling yourself you can keep on going.

Over time you will learn and implement the ways that it will suit you lifestyle, become more motivated and stay in the plan. Or should I say disciplined.

Start now and don’t leave it till alter. It’s the hardest part. From there on it’s all about putting it together.

 

If you don’t turn up you don’t get results.

Hello and welcome to the first publication of my blog on fitness, life, banter , promoting myself silly and whatever happens to jump into my old head. I’ll try not to go astray and do my best to keep to the subject matter. Well ill try at least, ok?

A bit about me. I’m currently 46 year young and sometime behave like a 12 year old, really I do, just ask any of my colleagues and my clients. I keep things simple which allows me to get results and be understood. Why complicate something for the sake of impressing great people who are after results and a solid workout. Not a workshop. My background to my own training goes back to the good old days where I would just turn up and decide on the day what I was going to train.  Most likely chest and arms. Quite simply I wanted to get big, lean and look good for the ladies. In actual fact I was more interested in looking better than my mates for bragging rights as the ladies didn’t give me attention     ( feel free to pity me now) So after approximately 10 year of “ bodybuilding” type training I decided that I needed something else that wasn’t going to break me , actually see my neck again and take me onto my future years and be pain free.

And a little bit of that fitness stuff other people do would probably be ok.

This is where I took up traditional karate (Goju Kai) learned to move , and slowly over the years worked my way up the ranks by simply turning up, listening, training hard and making an effort to learn what was on offer. Basically I was the fellow who was always there chipping away, (over the colder months) not fast, strong or gifted. Just happy to be there, in fact by doing so I got to be respected by my peers and as a consequence was given some extra attention by my new friends which went along like this “we are sparring on Saturday, be there!”. In later years I followed the same process with Boxing at club level. Turned up, got fit, got leaner, and got to learn a little about the sweet science known as boxing. Are you following the pattern here? TURN UP! As a bonus my coach who knew I was a personal trainer invited me to participate in the coaching course and as a result I’m registered with Boxing Australia as a boxing coach. Oh yeah.

It was only when I began my professional career in Personal training that I realised that with a disciplined approach to traditional karate and boxing, what all the years of training did for me. It actually taught me how to be a better person/trainer that now operates as Claudefit. how? By listening, caring and knowing how to help others…..go figure.  And I thought my high kicks and sense of humor were enough.

Fast forward to now and how it affects my Approach on training you?

I simply listen to your needs and ensure that we prepare the body and mind accordingly in order to meet those goals.  Whether you are looking at losing weight, getting stronger, fitter or becoming more resilient for your chosen sport. I see myself as only a trainer that gets the job done.

Look forward in catching up with you soon. Our group is getting ready to tackle the future fun runs along with tough mudder and Spartan race. Let me know if you are keen.

One more thing before I go. Commit to your fitness program and TURN UP.

Book A Session Today!