Categorized as: Workout

Holiday Workouts – Part 2

We are continuing our holiday training series with four cardio sessions perfect for your summer holiday! If you have not yet read last week’s post, you can do so by following the link below:

Holiday Workouts – Part 1

.. Or check out the videos on our Instagram profile here:

The cardio sessions follow the same guidelines as the body weight sessions. There is no need for fancy equipment which means you can do them anywhere and they are easy to do alone or with friends. The sessions last between 20-30 minutes and will definitely make you break a sweat and put a smile on your face.

Keep an eye out on our social media platforms over the next few weeks to see videos of the summer holiday cardio workouts brought to you by Luke, David and Jo!

At the end on June, we will provide you with a PDF file where you find all the sessions from out holiday workout series and further instructions – all ready to come with you on your holiday. The PDF will also be available through our Facebook page.

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Session 1 – Kate’s Summer Cardio pyramid workout

Completed with a combination of a Result coloured themed arm band, sunglasses and plenty of sunshine – in the true spirit of summer!

Do:
10 x burpees
9 x squat jumps
8 x split lunge jumps
7 x jumping jacks
6 x plank jacks
5 x push ups
4 x knees to squat
3 x tuck jumps
2 x 180 jumps

Rest for 1 minute and work your way back up!

See the video of Kate’s session on our social media platforms:

 

https://www.instagram.com/resultfitnessdurham/ 

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Session 2 – David’s Tabata session

Instructions: Set a tabata timer on 30 seconds work, 10 seconds rest, for 6 rounds. Do each exercise for 30 seconds until all are completed. Repeat for 4 rounds.

Runners skip – left leg
Runners skip – right leg
Ski jumps
Surfer get ups
Plank pike jumps
Gate swings

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Session 3 – Luke’s park workout

Instructions: On beach/ grass: set up two rocks 10m apart.

Do 10 sprints between the rocks followed by:
10 crunches
10 push-ups

Short rest before repeating all of the above, but 9 repetitions this time. Work your way down to 1 rep of each.

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Session 4 – Jo’s card game

Jo’s favourite when on holiday! It is easy, tough and so much fun with friends!

You need: A deck of playing cards.

Instructions: Choose four exercises: one for clubs, one for spade, one for hearts and one for diamonds.

Start pulling cards out of the deck of cards and let the numbers on the card decide how many reps and the suit decide which exercise you are performing. Try to play your way through the whole deck of playing cards with as little rest as possible.

Play with a friend and cheer each other on while doing every rep together, or share the work load evenly between you.

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Twitter: https://twitter.com/Result_Fitness

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Have fun!

Healthy Summer regards,
The Result Team

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Holiday Workouts – Part 1

The holiday season is just around the corner, and we are leaving the gym behind for beaches, walks, sun, and relaxation. When on holiday, exercise is often not a priority and that is OK – after all, you are on holiday. Lying on a beach somewhere instead of going to the gym should not make you feel bad or guilty, and it is not the purpose of this blog to make you feel that way. However, we know some of you out there wish to stay active on a holiday and struggle to find ways to do that, and we want to help you!

If you wish to exercise when you are away to keep fit or to make the transition into the gym easier when you get back, there are a lot of things you can do without access to a gym. In this blog, we provide you with a few quick and easy sessions you can do anywhere with little or no equipment needed. The sessions last between 15-30 minutes, and are suitable for everyone, from beginners to the more advanced.

First out is body weight sessions you can easily do without access to the gym.

Next Sunday we will give you 4 cardio sessions and a PDF file with all the workouts. In the meantime, you can find videos of the workouts on all our social media platforms. Stay tuned!

Image from Google Images

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Session 1: Jo’s Full body circuit

You need: 2 full water bottles, a playground/swing set

With as little rest as possible between exercises, do:

10+10 split squats (advanced: back foot elevated in swing)

8-10 kneeling plank walkouts

10-12 body rows (advanced: pull-ups/chin-ups)

8-10 superman push-ups

12-20 unilateral side raises w/static hold on opposite side

Rest 1 minute. Repeat circuit 3-5 time.

Video of the session can be found on our Instagram:
https://www.instagram.com/resultfitnessdurham/

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Session 2: David’s AMRAP (As Many Rounds As Possible)

Do:

10 inch-worm push-ups

10-20m walking lunges

10 Russian twists

10-20m bear crawls

10 dorsal raises

10-20m frog jumps

Complete as many rounds as you can in 15-20 minutes.

Video of the session can be found on our Instagram:
https://www.instagram.com/resultfitnessdurham/

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Session 3: Kate’s Upper body Summer circuit

You need: A bench, low wall, or step

Do:

10 decline push-ups (or normal push-ups)

10 Tricep dips (preferably higher step than in video)

10 plank rotations (either side)

10 plank knees to chest (either side)

Repeat 4 times with as little rest as possible.

Video of the session can be found on our Instagram:
https://www.instagram.com/resultfitnessdurham/

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Session 4: Jo’s Legs & Glute session

You need: A bench, sofa, bed, sun bed or step

First, do:

10+10 deep reverse lunges w/knee raise
8 1 1/2 rep sumo squats
10+10 Bulgarian split squats (advanced: add a jump)

Repeat the above exercises two-three times with as little rest as possible. Then do:

10-40 Elevated feet glute bridge
20-30 Fire hydrant (either side)
12-20 single leg hip thrusts

Repeat two-three times.

Video of the session can be found on our Instagram:
https://www.instagram.com/resultfitnessdurham/

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Stay tuned for more next week!

Healthy regards,

The Result Team

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Training for fat loss

Hi everyone!

Following our hypertrophy blog is this guide on training for fat loss. As you continue reading, please keep in mind that there are many ways to Rome – and only you know what is most efficient for you. There are several different components to fat loss, and you might need to change more than your training in order to see the results you want. If you feel stuck, ask an instructor for tips and further guidance.

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Training for fat loss

Weight loss equals fat loss?

A common misconception when trying to lose weight is the idea that a pound is a pound, but in reality it is not that simple. The body consists of many different components: your skeleton, soft tissues like muscles, and organs, fat, and water.

People who say they want to lose weight or tone up often mean that they want to reduce body fat. Toning up means enhancing your muscles by reducing body fat percentage – but in reality, it also requires you to maintain or increase your muscle mass. A common weight loss strategy is to adopt a strict diet combined with a lot of cardiovascular training, and sure, this approach will result in weight reduction. However, this reduction comes from from losing fat and muscle tissue.

Ideally, you want to minimise the amount of muscle mass lost whilst dieting because:

1) Muscles are important both for athletic performance and everyday functioning (lifting your son/ daughter from the floor, carrying heavy boxes),

2) Strong muscles play a crucial part in injury prevention and pain relief,

3) Muscle tissue requires more energy to maintain compared to fat tissue and will therefore help you burn more calories, and

4) As a bonus, you will look better and more ‘toned’.

Therefore, it is beneficial to maintain your muscle mass as much as possible when you wish to lose weight – or reduce body fat!

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Resistance training for fat loss

Cardiovascular training is known as an efficient road to weight loss. However, only focusing on cardiovascular activities means your body begin to use muscle tissue as fuel during exercise. It is true that cardiovascular exercise burn more calories per time unit, but in cardiovascular exercise there is not a very high need for a lot of muscle mass and thus you will end up losing muscle. When you incorporate some resistance training into your schedule you are telling your body “I need these muscles to get through the day” and by doing so your body starts looking elsewhere for fuel – it starts to burn fat instead. [1]

Image from Google Images

 

Ditch the scale

Incorporating a resistance programme might not result in any changes on the scale; you may even find yourself gaining a little weight. Before you panic and become the new king or queen of the treadmill, think about this:

Muscles weigh something, just as fat does. Losing 1 kg of fat while gaining 1 kg of muscle does not affect the scale – but it will affect the way you look. Similarly, gain more muscle than you lose fat and you will be looking at an increase in weight.

Do not rely on the scale to reflect your progress; if your jeans are less tight than they were a month ago and you have gained ‘weight’, it’s likely that the extra weight is not fat. Instead, focus on how you look in the mirror. If you want to be specific, taking measurements and pictures every few weeks can be a good way to track your progress.

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Afraid of the bulk? Ladies, this one is (especially) for you….
  1. Training specifically for fat loss and training to put on muscle mass are separate things and the structure of the training programmes will be different. Resistance training will not suddenly turn you into a ‘bulky’ woman with shoulders so broad you cannot get through the door and legs that don’t fit into your skinny jeans. Furthermore, when you are wanting to reduce your fat percentage you will be eating quite different compared to someone looking to increase muscle mass.
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    If you are one of the very few women whose genes allow you to put on muscle more easily, the change will not happen overnight: if you feel like you are beginning to look big, it can be easily reversed by changing the way you train. As with anything, increasing muscle mass to the point where you look ‘bulky’ takes a lot of time, dedication, hard work, specific training, and a lot of food.
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  2. Girls produce very little testosterone, so gaining and maintaining a large amount of muscle mass is much tougher for females than it is for males.
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  3. And last, but not least, remember that 1 kg of muscle demands less ‘space’ than 1 kg of fat – meaning it is possible to gain weight but at the same time look smaller.
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So, I only need to spend time in the gym to shed fat?

Spending time in the gym is crucial and training will get you a long way, but your diet is equally important and you need to spend some time in the kitchen too. Weight loss and reduction of fat percentage is best controlled and maintained through your diet choices. [2] There is no need to be super strict with your diet, but you might want to make a few simple and consistent changes like avoiding processed foods and eating more vegetables. Burning calories at the gym every day will help you reach your goal, but not if you compensate by eating away your deficit every evening. However, too big a deficit makes it hard to add muscle and will also make it harder to push yourself during your training sessions.

Image from Google Images

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Cardiovascular training

You should incorporate some cardiovascular training. Cardiovascular exercise is very important as it trains the most important muscle of them all; the heart. Cardiovascular exercise will also help you stay lean, especially if you opt for High Intensity Interval Training (HIIT).

Since cardio burns more calories per time unit compared to resistance training, it is a great way of burning a lot of calories in a short amount of time. Therefore, if you are in a hurry, it may be a good idea to choose a high intensity cardio session over a resistance session.

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Now, the specifics

Feeling a little overwhelmed? Read below to find out exactly what you need to do:

  1.    Do resistance training 2-5 times a week. If you are new to resistance training, you will likely see quick improvements. If you already do resistance training regularly you will have to work harder and maybe do more sessions every week. You should:
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    .          a)  Keep rest short between sets.
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    .          b)  Have a medium to high rep range (between 10-20+) to ensure sufficient muscle stimulation.
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    .          c) Supersets, trisets and giant sets are beneficial as your goal is to use as much energy as possible
    .         during the session. Try to choose exercises where active muscle groups do not overlap:
    .               Squats and shoulder press
    .               Reverse lunges and push-ups
    .               Chest press and row
    .          This way, the muscles that are involved in the first exercise rest while you do the second exercise –
    .          meaning you do more work in less time and need less rest (which equals more calories burnt
    .          overall).  It also allows you to put in similar amounts of effort for every set, as compared to doing
    .          a superset involving the same muscles (e.g. chest press and push-ups). Super-sets with exercises
    .          using the same muscles are also effective, but it means that your ability to perform on the second
    .          and third set is drastically reduced due to fatigue.
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  2.    Make sure the programme is manageable – both in terms of logistics (avoid doing squats in superset with lat pulldown if that means you need to run back and forth across the gym), and time.
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  3.     Incorporate some cardiovascular exercise to keep your heart healthy, to burn those extra calories, and to aid fat loss.
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  4.     Eat healthily and focus on getting a lot of vegetables and protein. However, carbohydrates are important too so do not avoid eating them!
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  5.     Ditch the scale and go with how you look!

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Images from Google Images

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Good luck!

The Result Fitness Team

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References:

[1] Effects of strength or aerobic training on body composition, resting metabolic rate, and peak oxygen consumption in obese dieting subjects. (Geliebter et al.)   –  http://ajcn.nutrition.org/content/66/3/557.short

[2] A systematic review and meta-analysis on the effects of exercise training versus hypocaloric diet: distinct effects on body weight and visceral adipose tissue. (Verheggen et al.)   –   https://www.ncbi.nlm.nih.gov/pubmed/27213481

Featured images from https://images.google.com/

A quick guide to Hypertrophy training

 

Note: This is highlighting the basics of hypertrophy training, and focuses on getting the best effect of your training in the shortest amount of time – basically how you can achieve the most amount of muscle growth within a given time frame. But, of course, there are many ways to Rome and this is not the only way to get the results you want!

Hypertrophy training – what is it and why should you focus on it?

Hypertrophy training is when you train to increase muscle mass. Muscle growth occurs through micro tears in the muscle fibres during training, which leads to stronger and bigger muscles as these tears repair themselves. Most people would benefit from putting on lean muscle mass, even if their goals are motivated by preventing (or improving!) pains related to postural stress or incorrect posture, injury prevention in general, becoming stronger, or purely for aesthetic reasons. Whatever your goal is, muscle hypertrophy is something many men work hard for and many girls fear. But how easy is it to “get massive” and how do you need to train to get there? After reading this, I hope women realise that gaining size is not as easy as you believe, and that others looking to increase muscle mass understand better which areas they can improve on. After giving you a short introduction to hypertrophy training, there are specific examples included at the end to further guide your training.

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How should you train to achieve maximal muscle growth in the shortest time possible, and what can you expect?

The (very boring) answer to the first question is: it depends. It depends on your starting point, previous training background, eating, and your DNA. Some people respond very well to a given amount of exercise whereas others gain nothing from the exact same amount as the previous group. For some, it is a huge achievement to gain 4-5 kg of muscle in a year, even when working really hard towards increasing their muscle mass, other individuals can easily put on 4-5 kg over a 3-4 month period if all other factors allow for it.

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How should you train to increase muscle mass?

Periodisation
Varying your training has shown to be the most efficient way of getting results. Periodisation is when you plan your training in phases where you focus on different things – you are, in a controlled manner, introducing variety to your current training. This sounds like a lot of work – and it is in the beginning – but you can make it as complicated as you need or wish for it to be. Usually, the different phases stretch over a few weeks each, but they can also vary from week to week or even day to day. An example is shown at the end of the blog post.

Time under Tension (TUT)
For resistance-based training, most people consider repetitions (reps) to be the most important factor. However, TUT should not be underestimated and in many cases, it is the time you spend doing the exercise (how long time you spend on one set) which is crucial to muscle growth. Hypertrophy is optimal if TUT is between 40-70 seconds – however certain individuals can easily achieve muscle growth with both higher and lower TUT than the above. Again, how you respond to exercise and different training methods is highly individual!

Volume
If you are new to resistance training, you can come a long way by doing 3 sets per muscle two-to-three times a week. The more ‘exposure’ you have to training, or the more advanced you get, the need for higher volume (amount of exercise) increases. Thus, to keep progressing, your muscles require either more frequent stimulation (read below) or a higher degree of stimulation once you are accustomed to doing the current amount of exercise. The easiest way of increasing your training volume is by doing more sets or more repetitions per set.

Frequency
How often you should exercise is, again, highly individual, and additionally your personal life and other circumstances also tend to factor in. Famous bodybuilders swear by training each muscle once a week, but recent research has shown that the normal person in the gym quite possibly gets better results from training each muscle group 2-3 times a week.

Repetitions (rep/reps)
The standard rep range is usually between 6 and 12 reps per set, but can in some cases be less and in others more. The weight should be at least 60% of what you are able to lift for one rep (60% or your 1RM, meaning that if you can squat 1 rep with maximum 100kg, you should not be lifting any less than 60kg for a set of 10-12 reps).

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But there is more to it than that..

In addition, you need to get sufficient rest and eat enough food for optimal muscle growth to occur within a given time frame.  Rest is important so that your muscles have time to recover properly between sessions, and are capable of doing the work in your next session. It is also an important element to prevent injuries. Eating enough food is also crucial if you want to put on as much muscle as possible. You should at least consume more calories than your body burns during a day, factoring in activity level and other exercise.

To sum it up: You need to lift heavy enough, with high enough frequency, and have sufficient variation between volume and intensity; making sure you get enough rest and also fuel your body with enough food.

Keep reading to see two examples, and do not forget that you can ask any member of staff for more information.

Healthy regards,
The Result Fitness Team

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Here two examples of hypertrophy training schedules:

Alternative 1 – basics: you want to choose exercises yourself but need an example frame work
A training week looks like this:
Day 1: Chest and back
Day 2: Legs
Day 3: Rest
Day 4: Shoulders and arms
Day 5: Rest
Day 6: Full body
Day 7: Rest

Week 1-4: Giant sets (small circuits)
Choose 4-6 exercises per muscle group and do them all straight after each other without rest. Rest 2 minutes between rounds with 3-5 rounds in total.
Example (leg day): Squats with elevated heels 10 reps, Squats (flat) 10 reps, Hack squat in machine 10 reps, Split squats 10 reps each leg, Leg press 10 reps.

Week 4-8: Modified angle training
Choose exercises where you can do different variations of the same exercise (for example variations in grip). Do 4-5 series of each variant and alternate between opposite muscle groups. Rest 2 minutes between each set.
Example:
A1. Chest press (narrow grip) 4-5 sets x 6-8 reps
A2. Bent over row (narrow underhand grip) 4-5 sets x 6-8 reps
B1. Chest press (normal grip) 4-5 sets x 6-8 reps
B2. Bent over row (overhand, normal grip) 4-5 sets x 6-8 reps

Week 8-10: Circuit training
Choose 10-12 exercises per muscle and do them all in a circuit without rest. Rest 2 minutes and repeat three times.
Example:
Bench press x 10
Flat bench dumbbell press x 10
Dumbbell flyes x 10
Incline dumbbell press x 10
Incline dumbbell flyes x 10
Freemotion decline chest press x 10
Freemotion decline chest flyes x 10
Tricep dips x 10
Overhead tricep extensions x 10
Pushups x max reps

Week 10-12: German volume training
Do 10 sets of 10 reps of each exercise, and choose 1 exercise per muscle group.
Example:
A1. Squats 10 sets x 10 reps
B1. Leg extension 10 sets x 10 reps

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Alternative 2 – specifics: if you want a specific plan
Split your body in upper and lower, and alternate between them. Each week should have at least 4 training days, so that you train upper and lower body twice each week. For example:
Monday – day 1
Tuesday – day 2
Wednesday – rest
Thursday – day 3 (same as day 1)
Friday – day 4 (same as day 2)

Phase 1: Volume (week 1-4)
Day 1 and 3
A1. Incline dumbbell press 4 sets of 6,8,10,12 reps (1st set 6 reps, 2nd set 8 reps etc).
A2. Chins (neutral grip) 4 x 8-10 reps
B1. Decline dumbbell press 3 x 10-12 reps
B2. Single arm dumbbell row 3 x 8-10 reps
C1. Bicep curl 3 x 10-12
C2. French press 3 x 8-10

Day 2 and 4
A1. Squats 4 x 8, 10, 12, 15 reps
A2. Hamstring curls 4 x 8-10 reps
B1. Lunges 3 x 15-20 reps
B2. Romanian deadlifts 3 x 10-12 reps
C1. Standing calf raises 3 x 20
C2. Hanging leg raises 3 x 15-20

Phase 2: Intensity (week 4-8)
Day 1 and 3
A1. Chest press 6 x 4,4,6,6,8,8
A2. Chins 6 x 4,4,6,6,8,8
B1. Incline dumbbell press 4 x 5-8
B2. Bent over rows 4 x 5-8
C1. Scott curl 3 x 5-8
C2. Dips 3 x 5-8

Day 2 and 4
A1. Front squat 5 x 4-6
A2. Hamstring curl 5 x 4-6
B1. Bulgarian split squat 4 x 5-8
B2. Good mornings 4 x 5-8
C1. Standing calf raise 3 x 8-10
C2. Freemotion cable crunch 3 x 8-10