-STEPPED BOX JUMPS
fitness test folks, max reps for each exercise in 2 mins!
-X-FIT SIT UPS
Hi folks, this is the first stage of the Iron Grip Gym 28 day ab challenge and a great way to help get in shape for summer! You can start it any week on a monday and finish 4 weeks later, you can do it all at once which makes it a bigger challenge or space it out over the course of the day!
Grab a copy here at the gym reception and put it up at home or in the office, this is stage one so there will be harder stages to follow!
THIS FRIDAY IS A GOOD ONE GUYS:
AS QUICK AS YOU CAN...
-burpees x 50
-push ups x50
-crunches x 50
-squats x 50
-xfit sit ups x 50
-bent over row x 50
-lunges x 50 (each leg)
-mtn climbers x 50 (each leg)
-jumping jacks x 50
-shoulder press x 50
if at this stage you havent had enough there are 3 bonus rounds:
1: 50 kbell swings
2: 50 jumping squats
3: 50 leg raises
HAVE A GREAT WEEKEND!
BIG LIFTS AND CORE:
circuits with the following stations:
-weighted prowler push
-xfit sit ups
-push ups (handles)
Hi folks, so i get so many people asking me here at the gym in North Sydney about weight loss and the best way to achieve it. There is lots of information about weight loss available and the mantra throughout all of it is generally the same so here are some of my own useful tips to help you lose weight this spring:
1: Drink plenty of water.
Drinking water throughout the day helps clean your system and it is a good habit to develop getting used to drinking 2 litres per day, it keeps you hydrated which helps your body function at optimum levels and helps with fat loss!
2: Reduce portion size.
The simplest way i tell people to do this is to put there usual amount on the plate then reduce it by 1/4, this reduces the amount of calories we take in daily and thus helps with fat loss. The old idea of "we must finish everything on our plates" was not used with weight loss in mind!
3: Reduce carbs after lunch.
cutting back on our carbohydrates after lunchtime is also a great way to promote fat loss. That means that dinner would no longer include rice, pasta or potatoes but would, for example, consist of steamed vegetable and lean meat, chicken or fish!
4: Eat fruit twice a day.
Regular meals are another key to weight loss, if we eat sporadically our bodies become unsure of when our next meal is coming so starts to store fat in case of emergency. If we eat regular meals with healthy fruit as an in between snack then our bodies will know it will be fed more often and will then more readily release energy for you to burn off!
5: Weight loss is simple (in theory!)
We all know that losing weight can be a struggle but always bear in mind that the principal behind weight loss is a very simple one. If we burn more calories in a given day than we consume then we will lose weight. Simply put, if you are currently at a weight that is consistent, meaning going neither up nor down, then we add exercise to your regular schedule (if you already exercise then this needs to be added to what already exists), or we reduce you daily calorie intake through diet the result will be weight loss!
For best results we do both, add exercise and reduce calories to speed up the weight loss process!
Remeber folks all of this takes time so hang in there and keep trying, a good maintainable diet change might only see you lose 250gm to 1kg per week but it all adds up!!