Rugby Personal Trainer

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[wills-workout]

Rugby Workout For Props

Today I have a rugby workout for props to increase strength, power and speed.  A good prop workout should include rugby exercises to increase pure strength, and some that are specific to your position.  This doesn't mean getting carried away with lots of weird and wonderful exercises that mimic scrums, lineouts, rucking etc.  The basics should form the bulk of your workout.

Rugby workouts are generally suited best to full body workouts, as they fit in better with other team training sessions.  Therefore, this workout will be full body, which you can check out below.  Make sure you read the explanation after the workout.

Props Rugby Workout

A1. Deadlift: 5 sets of 4-6 reps

A2. Dumbbell shoulder press: 5 sets of 8-12 reps

B1. Bulgarian split squat: 4 sets of 10-15 reps

B2. Bent-over row: 4 sets of 10-15 reps

C1. Goblet squats: 3 set of 15-20 reps

C2. Dumbbell bench press: 3 sets of 6-8 reps

D1. Reverse lunges: 2 sets of 30 second rounds (as many reps as possible in 30 secs)

D2. Dumbbell thruster: 3 sets of 30 second rounds (as above)

(I linked some of the lesser-known exercise video explanations above, but you can see the rest of the rugby exercise video explanations on this post - click here)

Explanation

All the exercises in the rugby workout are to be done in pairs.  Do one set of an exercises then move onto the next for one set, before going back to the beginning exercise.  

Rest as much as needed but don't sit with your phone catching up on Facebook.  The exercises are done in pairs to give more rest between each individual exercises.

[rollingmaul]

Thnks fr th mmrs

[wills-workout]

Sad way to finish, but thanks for all the years hard work and dedication.

[wills-workout]

My gym needs a stair lift for leg day. Had to practically slide down the handrail

[kushandwizdom]

Never let the fear of the future replace the forever of right now.

Rachel Wolchin (via kushandwizdom)

[wills-workout]

4 Week Fat Burning & Muscle Building Program

This 4 week program will help you burn fat and build muscle.  There are two workouts using a push pull split, which you can see below, with some explanation notes after.

Workout 1 - Push Workout - Chest, Shoulders, Triceps & Abs

Dumbbell shoulder press

4 sets of 8-12 reps

Barbell squats

5 sets of 8-10 reps

Incline dumbbell bench press

3 sets of 8 & 6 reps each Grab a set of dumbbells and do 8 reps, then immediately grab another lighter pair of dumbbells and do 6 reps. That’s one set.

Leg press Reverse crunch

3 sets of 10-15 reps Do exercises in pairs as a superset

Dumbbell side raises (shoulders) Push ups Ab crunches

3 sets of 8-12 reps Do 3 exercises as a circuit with no rest between exercises

Workout 2 - Pull Workout - Back, Biceps & Traps

Lat machine pull down

5-6 sets of 8-12 reps Alternate different hand grips each set

Barbell bent over row Dumbbell biceps curls

5-6 sets of 6-12 reps Complete two exercises in pairs as a superset

Stiff leg deadlift Shrugs

3 sets of 8-15 reps Complete two exercises in pairs as a superset

Rear delt raise or reverse cable fly Barbell bicep curl

4 sets of 8-15 reps Complete two exercises in pairs as a superset

Notes

This is a 3 days per week workout program.

Alternate between workout 1 & 2 (workout 1 is done twice the first week and once the second week).

You will do each workout 6 times in 4 weeks.

Try to increase your reps first, then the weight you use.

Ask away with any questions.

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[wills-workout]

Shoulder & Upper Body Workout

If you want to work the shoulders and upper body hard, this workout is for you.

Circuit 1

High pull Upright row Dumbbell shoulder side raise

Do 4 rounds for 6-10 reps each exercise

Circuit 2

Incline dumbbell bench press Dumbbell bent over row Dumbbell biceps curl

Do 5 rounds for 8-12 reps each exercise

Circuit 3

Rear shoulder fly Dumbbell front raise Dumbbell shoulder press

Do 2 rounds for 8-12 reps each exercise

Get my Free report on 5 proven ways to burn fat here: http://bit.ly/wcfitnesspersonaltraining

[lolbot-official-blog]

[wills-workout]

There's not many sights funnier than a man falling of a treadmill. Even funnier when he makes it look like he meant it.

Burn more fat with these 5 proven methods, in thie Free report - http://bit.ly/wcfitnesspersonaltraining

[wills-workout]

Tips On Losing Weight Fast With Soup

I want to share a very simple method of losing weight today with soup.  Now, I'm not talking about simply buying a can of soup from a shop and magically losing weight.  It’s not quite that simple. Let’s elaborate.

One of the best ways of losing weight is by eating a tonne of vegetables.  I'm not just talking about a salad at lunch and some peas with your dinner. Mr 5-a-day doesn't really cut it here.  You need to be eating a whole lot more veggies.  We all know that vegetables are super healthy and can help you lose weight. They fill you up for less calories and ensure your body is running optimal (which burns more of the fatty stuff).

One great way of getting more vegetables into your diet is by eating lots of soup. Let’s face it, vegetables can sometimes be boring and dull to eat. Soup can make veggies tasty, meaning you can sneakily cram a whole lot more inside you.  Warm soup is also great at filling you up, so you’ll not overeat.

Be Careful Though!

You need to be careful and not just randomly buying tinned or package soups from shops. A lot of them are filled with sugar, salt and other toxic ingredients.  Therefore, minimise the amount of pre-package soup you buy and always check the label.

A better way, is to make your own soup from scratch, which is super easy by the way.  There are loads of recipes you can find online, or check out my carrot and coriander soup.

To make it even easier, you can simply make your own soup with whatever vegetables are in the house, or on offer in shops.

For example, chop up a load of onions, leeks, carrots, spring onion and throw into a pot. Add some lentils and other soup mix lentils and throw into a pot as well.  Boil until all ingredients are soft, then add some stock cubes, salt and pepper for flavouring. Then enjoy.

Another good example with bigger vegetables like cauliflower, broccoli and spinach, is to boil until soft, then blend with a food processor.

Simple as that, you have pots of great soup to help you lose weight.

How Do I Lose Weight With Soup?

To lose weight with soup, start having it alongside lunches and dinners to fill you up. It also makes a great healthy snack when you are hungry.

While I would encourage you to eat lots of soup, don't neglect other food sources for healthy fats and proteins.

Like this? Get your Free ebook on 5 ways to burn fat and more free goodies here - http://bit.ly/wcfitnesspersonaltraining

Any questions or comments? Ask below.

What's your favourite type of soup? Got anything good ones to share?

[wills-workout]

The things you take for granted; someone else is praying for. Be thankful. Get your Free report on 5 ways to burn more fat here - http://bit.ly/wcfitnesspersonaltraining

[fitnesstipsforprogress]

Best blog to FOLLOW

[wills-workout]

What's your excuse?

[wills-workout]

I make some of the nicest vegetable soup ever. (Even if I do say so myself)

[wills-workout]

Design Your Own Workout Program - How I Am Training ATM

I thought I’d write a post on how I'm training at the minute, and how you can use it yourself for any goal. Be it, fat loss, muscle building or ninja training. I will explain everything below, so that you can apply it to your own training regime. This routine follows a “mandatory” template, which has flexibility after.

In essence, the first half hour is a template to follow, then the rest of the hour is modified for you. Each workout begins with 3 exercises that hit every area of your body.

Exercise 1, is a leg exercise like squats, deadlifts, lunges etc.

Exercise 2, is a push exercise for the chest and shoulders such as bench press, chest press, shoulder press etc.

Exercise 3, is a pull exercise for the back like rows, chin up, lat pull-down etc.

Below you can find an example workout for phase one:

Deadlift

Barbell shoulder press

Machine lat pull-down

You would then change the exercises for the next workout, you do one exercise, once per week.

What about sets and reps?

For the sets and reps, you can switch between heavy and light days. On heavy days go for 4-5 sets of 5-10 reps. On light days, go for 4 sets of 10-15 reps.

A heavy day’s workout would look something like this:

Squat – 5 sets of 5-8 reps

Barbell bench press – 4 sets of 6-8 reps

Bent over row – 4 sets of 6-10 reps

How to modify this workout to suit you

Start each workout with the above template. This ensures good quality development and progress. After the first phase is completed you will complete training suitable for your goals. As this varies I will list various activities for this below depending on your goals.

Fat Loss Phase

For fat loss training, you can do 30 mins of cardio for fat loss if you like. Whatever floats you boat cardio-wise is fine. Some interval training like this link is good. You can also some extra high intensity weight training if you prefer. Cardio training isn't the best exercise for weight loss, so don't overdo it.

Muscle Building Phase

For muscle building, you will want to complete more weight training exercises. I personally pick my favourite or lagging muscles which I want to improve (usually my shoulders). You can then do another 3-4 exercises of the areas of your body you want to hit. 2-4 sets of 6-15 reps is a good range. Don’t be afraid to mix things up and try new techniques. Use this to focus on your weak or favourite areas, and have some fun!

Don't forget about your nutrition! whatever you goals, you need to eat to lose weight, or eat to build muscle.

Any questions or comments? Ask away below.

What's your favourite way to exercise?

[wills-workout]

8 Quick & Easy Weight Loss Tips

I am going to show you 8 quick and easy weight loss tips to try and help you shift the flab. I know it can sometimes be as confusing as rocket science with all the misinformation floating about. Let's start of with one of the best tips.

Eat less processed foods

Processed foods include bread, pasta, rice, pastries etc. Basically anything that has been modified by a man or woman. These foods will dump toxins into your body, while making you feel bloated, tired and grumpy.

Eat more whole and natural foods

Instead of processed foods, aim to eat more natural foods. These include meats, eggs, vegetables, fruit, potatoes etc. Basically if ran, swam or grew it's good. Also, look for foods that are the nearly the same as their original state. For example, a potato and not a crisp; a chicken fillet and not a battered or breaded chicken piece.

Eat more protein

This is a huge trend and problem I've seen with many people - they don't eat enough meats, eggs or chicken. Instead they eat bread, yogurt, fruit or pasta, which is all very carb based. This is bad. It is the biggest reason people think they are eating healthy foods when they are not. Protein foods should be included in every meal.

Eat lots (and lots) of vegetables

A salad at lunch alone doesn't cut it here. You need to be eating vegetables at every meal alongside your protein. I'll not rehash how healthy vegetables are, as that has been done. However, you should know that vegetables will fill you up with fewer calories, which equals weight loss. To jazz them up, try adding spices and herbs for flavour.

Make lots of vegetable soup

This carries on from the previous tip and works brilliantly for several reasons. Soups are super healthy, fill you up and make vegetables so much tastier. You can have soup for lunch (don't forget to eat some protein as well). Soups make good starters for dinner and reduce consumption of other bad food choices. There are many soup recipes about to try out.

Walk your way thin

Walking is an excellent and under-rated form of exercise. Even trained athletes can benefit from lots of walking. Get out walking 3-5 times per week for 30-60 minutes. This can be done alongside other gym and workout sessions.

Limit the amount of cardio you do

Don't over do cardio like running or slogging away on a gym machine for hours every week. Cardio is not the best type of exercise for weight loss. It can also lower your metabolism which means you burn fewer calories.

Do some weight training and intervals

Weight training and intervals is the best type of exercise for weight loss. It will elevate your resting metabolism, which means you naturally burn more energy and fat throughout the day. Don't wuss out with the weight training and go light for toning.

Want more information? Check out my popular post - The Complete Guide To Fast Weight Loss - http://www.wcfitnessonline.com/p/the-complete-guide-to-fast-weight-loss.html

[nickdenley39]

01-02-2015

Back Heavy and Chest Light

Wide Grip Pulldown-rest 90sec

105 x 22 130 x 15 145 x 12 160 x 9 175 x 8

Incline Bench Press Smith-rest 60sec,

132.2 x 21 154.3 x 18 154.3 x 15 154.3 x 13

Pendlay Rows-rest 90sec

110.2 x 15 132.2 x 12 154.3 x 10—video drop 176.3 x 6 ...

[wills-workout]

Pro bodybuilder's chest and back #workout. Pretty cool to read. #fitfam #muscle #musclebuilding

[fantasticsassy]

[wills-workout]

This month's choices are next month's body.  <- True words.

[wills-workout]

Foods You Think Are Healthy, But Are Not!

I'm going to show you a wee list of foods you may think are healthy, but are not. These are the foods that seem to pop up a lot, when someone is telling me about their healthy eating plan.

I'm not saying that these foods will kill you, but eating regularly is a bad idea. First on the list is yoghurt (these are in no particular order).

Yoghurt

Now before you throw your yogurt yielding spoon at me, I don't mean all yogurts. I'm talking about most sweetened and flavoured ones - which is what people normally eat. Check the label, these are full of added sugar and additives. Up to 5 spoonfuls of sugar in fact. Sugar is terrible for your body, you should avoid it where possible.

Eat this instead - plain unflavoured yoghurt, or greek yoghurt. Add some fruit or nuts for flavour

Bread

Who doesn't like a nice slice of bread? It really is the best thing since sliced... Anyway, bread is unfortunately highly processed and full of additives. I understand it is so versatile and tasty, but should be avoided on a weight loss program. It is also full of wheat, which causes bloating and other nastiness.

Eat this instead - rye bread, 100% whole grain bread - check the label for added salt or other additives.

Margarine

This one is a biggie. Without turning this post into a academic thesis, you need to know that margarine is a modified and highly processed vegetable oil. This is very bad for you and can cause heart disease, high cholesterol and diabetes. Margarine is like a mutated fat, so steer clear.

Eat this instead - butter (yup butter is a real fat), olive oil or nut butter.

Pasta

Pasta is similar to bread in that it is highly processed and has little nutrition. Its has wheat and gluten in it, which causes more bloating and trouble. It also can cause energy crashes a few hours after eating it. Which would explain the mid-afternoon slump and cravings for sweet stuff.

Eat this instead - brown rice or quinoa.

Cereal

Cereal is another terrible food choice. There is piles of sugar added and the whole lot is heavily processed. Don't fall for those marketing claims that it is "vitamin fortified" or has vitamins added. These synthetic vitamins won't do you any good. Even a "healthy" cereal like weetabix has Malted Barley Extract, Sugar and Salt at the top of the ingredients list.

So there you have it. This list surely doesn't cover everything, but are the foods that I hear crop up a lot. They are popular and have lots of terrible ingredients that you should avoided.

For even more great info, check out The Complete Guide To Fast Weight Loss - http://www.wcfitnessonline.com/p/the-complete-guide-to-fast-weight-loss.html

[wills-workout]

How To Tone Your Body - You Can't!

I'm here today to turn you against asking - how to tone your body, belly, legs, elbow or whatever. You simply cannot tone an area of your body the way most people think. This notion that doing lots of exercises on the problem area of your body will "tone it" is wrong.

The reason for this is that you cannot tone body fat. It will sit on your belly in its wobbly and nasty form.

Whenever you perform an exercise on problem areas, you are working the muscle underneath the layer of fat. This will do nothing to the layer of fat, as your body doesn't give you the choice of where it burns fat from.

So, how do I "tone" an area of my body?

To tone and firm up problem body parts, you need to get rid of the fat around that area. This is done by burning fat using the best weight loss methods available. Check out my complete guide to weight loss here - http://www.wcfitnessonline.com/p/the-complete-guide-to-fast-weight-loss.html