Welcome to my second blog entry.
Last week was a bit of a slack week for me – I only went to the gym twice & did a home workout! I visited my mum & put her through a bit of a workout at home & did my fitness shoot up at Nelson Bay on Thursday night.
Here’s what I did;
WEDNESDAY: I did some tabata training with my mum. I did a modified easier version for her & she still had trouble walking for the next few days!
I’m always getting asked what I do in regards to training and one of my favourite type of training is Tabata Training.
TABATA TRAINING
Tabata training is combining strength & cardio training at once. It is the fastest & one of the best training methods with excellent results. It burns fat fast and boosts your metabolism.
*This is not for people who are just starting out with exercise as it’s quite an intense workout!*
The idea is to do the most reps you can of a particular exercise in 20 seconds. It helps if you can have a clock handy with a second hand or a timer that you can monitor during the exercise. Even better – have a buddy to help by counting your reps so you’re not distracted by keeping watch on the time.
I’ll use body weighted squats as an example. I have found a youtube video that demonstrates how tabata training works;
http://www.youtube.com/watch?v=nDcNzEFr7yA&feature=fvw
You're aiming to do 8 sets, once you can do 8-10 sets you can start adding some weights such as a barbell but remember not to go too heavy as this is not body building!
It’s important to keep a good form throughout the training. Make sure your squats are deep enough so your quads are parallel to the ground, push your butt out, keep your head high & chest out. The video above demonstrates this).
- Don’t feel you need to be as fast as the man in the video, he is of a high level of fitness and I wouldn’t recommend attempting this until you are fit enough. It’s important you develop a good form during the exercise so you prevent the chances of injury.
You can use tabata training for almost any exercise - the idea is to use big muscle groups so you’ll really get your heart racing.
If you’re unable time yourself, you can modify it as I do sometimes. Instead of doing as many reps as you can in 20 seconds try doing between 15-20reps or so (however many you can handle) then have 10 seconds rest. I normally finish the set then immediately count down...10, 9 , 8, 7....etc. By the time I reach '0' I am in position ready to go again! Do this 8 – 10 times with 10 secs rest in between each set.
I also like to apply tabata to sprint training; sprint as fast as you can for 20 seconds, then walk for 10 secs. Repeat 8 - 10 times.
Remember you can use Tabata training with almost any exercise, just stick to the general rule of 20 secs of as many reps as you can with 10 secs rest in between each set and do 8-10 sets!
THURSDAY: I did my fitness shoot that night so I really wanted to look all pumped up especially in my arms & abs. I started with half an hour on the cross trainer on medium resistance. I then did concentrated bicep curls whilst sitting on a bench. I rest my elbow on my knee & make sure I extend my arm right out so my hand & the dumbbell almost touches the ground. I do 4 sets of 12 reps, then hammer curls (4sets of 12reps) then I did shoulder lateral raises (4sets of 12 reps) and front raises (4 x 12).
For demonstrations of these exercises please have a look at this website:
http://www.sport-fitness-advisor.com/dumbbellexercises.html
I then did 10 mins of non-stop crunches on the medicine ball, did 4 sets of 25 calf raises & 15 mins of stretching.
Saturday: I did a massive 2 hour workout to make up for my lack of exercise this week!
Cardio: I did 25 mins on the bike on medium resistance and 20 mins on the cross trainer.
Then I did some 9kg lunges (4 sets of 12 reps).
I trained my back and triceps today;
Back: I did 4 sets of 12 reps of single arm rows (refer to the sport fitness website above for demonstrations).
Then I did the lat pull down machine (4 sets x12 reps).
4 sets x 12reps on the seated row machine.
Triceps: I did 4sets x 12reps of triceps pull downs.
I then did a modified tabata. I did body weighted squats (5 sets of 20 reps).
Then I did body weighted lunges (5sets of 20reps).
Then I finished with wide legged squats (5 sets of 20 reps).
Abs: Then I did 5 mins of non-stop crunches on the medicine ball, then a combination of crunches and reverse crunches on a mat for 5 mins.
Calves: 4 sets of 12 reps of calf raises.
I finished with 15 mins of stretching.
That's my week done!
Here are a couple of pics from my fitness shoot on Thursday!
Here's a funny one :)
Week one is over! I have had 4 months off from being healthy and going to the gym and man do I feel the difference! Not only have I become skinny & unfit, but I have no energy and feel tired all the time.
For me being fit & healthy is a way of living, it's about pushing your body to its limits physically by being strong & healthy and having energy to live the best life you can possibly live!
Being a model, I find it hard to always be the "right look" because unfortunately being fit and strong is not considered as a desirable look for a model. Getting knocked back for a job because your too fat is one thing - it means you need to lose weight, but getting knocked back because you purely don't have curves or you're "too skinny" is tough. The type of body I have is an athletic body which I can't change! Sure I can gain weight, but I'm always going to have a "sporty" body shape. So I have decided to go with what suits me best which is Fitness Modelling and embrace it!
Personally I find fit, healthy, strong bodies attractive & admirable. I think it's sexy to have shapely arms & shoulders, a V back, abdominal definition and strong shapely legs with definition of quad muscles and calves and of course a tight round butt!
From my experience of being in the gym I’ve noticed common faults that girls in general make in regards to their training;
- Although it is a great idea to have a training buddy as they can be of great motivation and support during a tough workout but it’s important while you’re training that you are doing just that: TRAINING!!! You’re there to train not talk!
- Ultimately you want to be in and out of the gym as fast as you can, so use your time wisely to get the most out of your gym workout. There’s no point spending 2 hours in the gym if you’re only spending half an hour actually training. Some of the hardest workouts I have done are with my partner – he trains me for a session that only takes 15 minutes with 100% effort. While it’s flat out & quite hard - I get the best results and see the most dramatic changes from doing this kind of training.
- Make sure you’re doing exercises that are specific to your fitness goals. Compound exercises i.e.; Big muscle moving exercises have in general the greatest affect. i.e. if you want great legs and butt, do squats squats squats.
- Don’t be intimidated by the weights area – you have as much right to be there as the guys do.
- Don’t be under any illusions, it’s supposed to be hard work. If it was easy everyone would be fit and healthy!
My goal at the moment is to gain 4kg and I would prefer if it was 4kg of muscle not fat.
I am eating healthier including tuna, salmon, boiled chicken, vegies, veal, kangaroo meat, natural yogurt & fresh fruit and salad. I’m not being too strict with my eating as I’m trying to gain weight not lose it so I’m still eating a lot of carbohydrates such as porridge bran, rye bread, buckwheat pasta etc.
This week I have been to the gym 4 times focusing on strength training and weights.
Here's what I did this week;
All the following exercises that I am going to describe can be found at the following website. You can find animated demonstrations of the exercises.
http://www.sport-fitness-advisor.com/dumbbellexercises.html
MONDAY: I did 20 mins on the cross trainer on high resistance (this way I'll create stronger muscles rather than losing size). When you’re on the cross trainer it’s important not to jump around and use gravity to help you, try to stay as stationary as possible and only use your legs and arms – that way you’re getting the most benefit from the exercise.
After Cardio I did some tabata intervals doing squats and lunges just using body weight (no weights). I do 15 squats per set with 10 seconds rest & repeat this 10 times – then I do 10 sets of 15 lunges with 10 seconds rest in between each set. Then I do wide legged squats 10 X sets of 15 also with 10 seconds rest in between each set. I then did 4 sets of 12 squats holding 9kg dumbbells. – I personally like the tabata exercises as you can do them anywhere and don’t need any weights as you’re relying on your own body weight. There’s no excuse about not being able to go to the gym – you can do it in the privacy of your own home!
- These do all your muscles in your legs and butt including quads, hamstrings & gluts.
I then did 4 sets of 25 calf raises. For this I get a block and place it near a rail so I have something to hold onto for balance. I do one leg at a time lowing my heal and raising it on the ball of my foot – you need to ensure you go all the way up on the ball of your foot to get the best benefit from this exercise. I then finish with 10 minutes of non-stop crunches on a medicine ball making sure it’s supporting my lower back, stretching the whole way back and really concentrating on contracting my abdominal muscles. By stretching your abs right back and crunching you’re activating all your abdominal muscles including your upper and lower abs and your obliques.
I finished with stretching my abs, calves, quads, hamstrings and gluts. I spent about 15 – 20 minutes on stretches.
TUESDAY: I did 25 mins of the cross trainer on high resistance then did my back and bi’s.
For back I did Single Arm Rows;
1. Stand upright next to bench. Place one knee and hand on bench. Upper body should be parallel to floor.
2. Hold one dumbbell with arm extended.
3. Raise dumbbell up to your midsection keeping back still throughout movement.
4. Lower dumbbell to start position and repeat.
- I did 4 sets of 12 reps.
Then I did biceps;
Concentration Curls
1. Sit on edge of bench with feet flat on the floor.
2. Holding dumbbell place elbow on inside of thigh, just above knee.
3. Curl dumbbell up towards your face. Do not swing back as you lift the weight.
4. Lower the weight and repeat.
- I did 4 sets of 12 reps.
Hammer curls
1. Stand upright with dumbbells at sides.
2. Turn palms inward so they face body.
3. Curl dumbbells with control keeping your elbows close to sides.
I did 4 sets of 24 reps (12 each arm). So you do right arm, then left arm, right then left until you reach 24 reps.
After my weights, I finished with 10 minutes of abdominal work on the medicine ball the same as Monday. Then stretched for 15 mins.
WEDNESDAY: I skipped cardio today, stretched and went straight into my weights.
I did shoulders and triceps;
Seated Shoulder Presses
1. Sit upright on bench with dumbbells over head. Make sure back is flat.
2. Lower dumbbells slowly to shoulders.
3. When arms are at 90 degrees, press the dumbbells back up and repeat.
- I did 3 sets of 12 reps.
Lateral Raises
1. Stand upright, knees slightly bent, shoulder width apart, holding dumbbells at sides.
2. Bend elbows slightly and raise the dumbbells out to sides. Keep elbows slightly bent throughout.
3. When arms are parallel to floor, slowly lower back to just in front of your stomach and repeat. – I did 3 sets of 12 reps.
Front Raises
1. Stand upright, knees slightly bent, shoulder width apart. Palms should be towards thighs.
2. Raise one dumbbell directly in front of you.
3. When arm is parallel to ground lower dumbbell slowly back. Repeat with the other arm. I did 3 sets of 20 reps (10 each arm).
I then did 10 minutes of abdominal work on the medicine ball & finished with calf raises the same as Monday.
THURSDAY: Today I just focused on cardio.
I did half an hour of interval training on the recumbent bike on high resistance. I alternated between going as hard and as fast as I could then I would pedal slowly until I caught my breath and slowed down my heart rate, then went as hard and fast as I could again and repeated for 30 mins.
Then I did half an hour of interval training on the cross trainer on high resistance.
I finished with 15 mins of stretching.
There’s week one down. I’ll document what I do week by week and go more in-depth into healthy eating.
HAPPY TRAINING!!! :)
