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Conditioning Sessions: Legacy’s Secret to Fat Loss Results Part 1

So throughout my 8 years of Personal Training experience I’ve always found weight training/resistance training to be great for fat loss results. This is not to say that ‘cardio’ will not be good for fat loss it just doesn’t change the body shape like weight training, as well as the fact in my opinion its boring!

So at Legacy Training we’ve created more of a hybrid between weight training and cardio in the form of conditioning sessions. We’ve found that combining full body movements, Body Weight exercises, circuits, complexes and short bursts of intervals gets fantastic results for FAT LOSS!!!

Here are my top 6 (the second 3 will be in Part 2) conditioning workouts that require very little equipment BUT are extremely effective (hope you’ve bought your sick bucket! Ha ha!):

1. Get on the Floor

  • Mountain climbers – 20
  • Press-ups – 15
  • Burpee’s – 10
  • Jump Lunges – 12
  • 1 min rest & repeat 4 – 6 times

(No equipment needed, Perfect for the garage or Living Room, 20mins max)

2. Hills Runs

  • Start with slow and steady 10 min jog to warm-up to find your perfect hill.
  • Sprint 40 – 60metres flat out up hill with slow walk back; aim to have 2 – 3mins between sprints.
  • Repeat this 8 – 10 times, to make harder add 20 press-ups at the top of the hill.

(No equipment needed but taking a lively dog helps enthusiasm, 30-35mins max)

3. Dumbell Complex Smash-up

  • DB Squats – 10
  • DB Alternate Curl to Press – 8 each arm
  • DB Bent Over Row – 10
  • DB High Pull – 10
  • DB Curl – 10
  • 90 second rest and repeat 6 – 8times

(Use Dumbbells between 8 – 12.5kg, aim for good form but complete as fast as possible, 20 – 30mins)

In my eyes training is always as hard as you make it, we teach our clients at Legacy Training to really push their body to the limits. This is why they all get such great results. Let me know how you get on with these workouts, DON’T GET SCARED NOW!!!

Eating for muscle – The Pitfalls

Right lets set the scene, you’ve got to the end of the summer and your happy with your current condition and you’ve achieved your goals of eventually seeing those abs, getting some veins in the arms and even seeing some nice shape in the legs. BUT now you’re feeling skinny and want to BULK UP!! (I don’t like this phrase as people use it as an excuse to slack!). Here are my (Legacy Training) pitfalls to avoid in doing this:

Not getting lean first

A lot of guys tend to decide to bulk-up straight after a holiday or stag do when they can’t be bothered to be strict with their eating again. Your body will always be in a better position to build muscle when you’re lean. I would suggest using a 2-week elimination diet just before you go into the phase. This would involve going back to basics, (4 meals of protein and green vegetables with 2-3 handfuls of nuts and at least 2litres of water a day!)

Not eating enough protein

Set out a daily protein goal based on 2-2.5 time’s your bodyweight in kilos and make sure you hit it. For example an 80kg man should aim to eat around 160-200grams per day, which may sound hard, but by planning out your day you will feel much better. A good way to kick start your day is by having a protein breakfast, my favourite is steak, eggs and handful of almonds.

Eating crap

I have seen this time and time again; lots of lads increase their calories with high fat/high sugar foods, which is THE worst way to do it. Look to increase protein through lean meats (fish, chicken, turkey, and red meat), good fats (fish oil, nuts, avacado’s) and clean carbs (sweet potato, rice and gluten free oats.)

Not understanding their own body

What works for Mr Olympia might not work for you, remember that everybody is different as far as how their body will respond to different foods. I would recommend using a food diary or app that makes you log what you eating everyday, this way you can really tell what is and isn’t working for you.

Going all in the first week

Would a magician show his biggest trick at the start of the show? Focus on making small changes and see how your body reacts e.g. focus on getting your nutrition right first then add in supplements.

Legacy Training tips 2014

Happy New Year People! Hopefully you have all started back training and are getting back to a healthy diet after the festive period. Here are some Legacy Training Ltd. tips for 2014:

1. Set yourself some realistic goals with a time frame. I like to get my clients to have a short term goal (e.g.-Lose a Dress Size in 6 weeks), then a long term (e.g.- 2 stone weight loss or 8-10% body fat in 6 months).

2. Apply the K.I.S.S principle (Keep It Simple Stupid). Too many people get to January and panic about getting out of shape so try and do too many things at once, then by mid-February they’ve lost motivation. Start with small manageable changes.

3. Have a Dry January! Hopefully you should be all partied out by now so take advantage of everybody else being strict and save some money. Its amazing how much better your body feels without alcohol.

4. With the money you save on not drinking get yourself down to your local butcher or supermarket and buy some quality meat & fish with a good mix of vegetables and fruit.

5. Very Simple but DRINK MORE WATER! Everybody suggests they drink loads but they don’t, aim for 2-3 litres a day! (Buy big bottles to measure).

6. If you don’t already, start Weight Training and watch your body shape change quicker than it has before! This is not to say don’t do cardio, put it in there but make sure you use weights the majority of the time.

Good Luck and if you get stuck at any point get your ass down to Legacy Training, I’m sure we can sort it!