Blog - Health & Fitness
Check out the videos from my recent trip to Jamaica, which ended up being more of a training camp and less of a holiday, as I was getting ready for WBFF London and later WBFF Miami where I got my fitness model pro card. Lots of training footage, my daily meals, and some random antics too :)
Hope that your training is going well, and you're dominating the week!
Apologies for lack of posts lately, I've been extremely stretched out with training for WBFF fitness model competition 1st of June at London O2, and also I was representing Team Optimum Nutrition at BodyPower last weekend. It's the biggest fitness expo in Europe, and I was very happy to take part, catch up with loads of people from the fitness industry, and had an absolute blast. Here's a behind the scenes photo, prancing around Team ON style :)
I've put together a video from my training session last week. It was a high intensity back workout, using a few special techniques like drop sets, supersets and rest pause that are great to boost metabolism for fat loss. Of course it may need to be adjusted for YOU and YOUR goals, so let me know if you got any questions.
Cardio sometimes gets a bad rep in the fitness industry. Lots of “gurus” seem to hate on it probably because your average, uninformed gym goers seem to love it and treat it like the only way to lose weight. If you’re a smart trainee or educated fitness professional, of course you know that it’s not true.
All that aside, we know that cardiovascular exercise has lots of benefits in regards to your health, and it will also assist in fat loss. The tricky question is – how to choose the best type of cardio for yourself? Most people seem to be stuck with running as the obvious option. For many of us, including myself, it can provide great benefits. However, by no means this is the be-all and end-all. Other great options include skipping rope, sled work, stair sprints, battling ropes, kettlebell swings, dance, boxing, martial arts and sports like basketball, football etc.
Watch this video to help you figure out whether running is something you should invest your time and energy in.
I hope that you’ve been missing my blog posts. I’ve been crazy busy lately, as I’ve just moved gym, and I’m now located at Hilton hotel in London Euston.
Other big news are that I am now a sponsored athlete with Optimum Nutrition – one of the most popular sports supplements companies in the world that is highly respected within the fitness community. I’m honoured to be representing their brand, also it gives me an opportunity to offer my clients and blog readers 40% discount on their retail prices. Just go to http://www.onacademy.co.uk and enter my code WIK40 at checkout. I will be part of their team in BodyPower this weekend, which is the biggest fitness expo in the UK. Come and say hi!!
Also I just had a little break in LA, and came back totally buzzing despite dislocating my shoulder while training. I have put together a little video to show you how you can train around an injury like that.
I don’t know what your situation is but I've seen a lot of people that have been paralyzed by procrastination for years when it comes to starting up exercise. There could be lots of reasons for this, but often they just don’t know where to start and lack a simple plan of action.
It’s Easter in a couple of days, and if having a long holiday weekend with the family, indulging in chocolate eggs and all kinds of sugary treats was holding you back from getting started, then from next week you have no more excuses. All you need is good 3 months of consistent effort to get in the shape of your life in time for the summer, and develop the exercise habit, in order to maintain the results.For those of you who have been consistent with training – massive well done. The following tips may help you reevaluate your current plan to make sure you are taking all the necessary steps to become the best version of yourself.
As you probably know already, full-body exercises are essential for your fat loss efforts. You may have tried squat, deadlift and clean & press. Burpee also is a great exercise for conditioning and to bring up your heart rate enhancing the post-exercise "afterburn" effect. Here is an exercise I created to combine these benefits and challenge your body while also increasing functional movement and speed.
With Barbell Burpee Curl you can hit your chest, biceps, legs and core muscles all at the same time. Also your triceps and lower back get a fair amount of work. It's a great exercise to do when finishing a chest & biceps day, or it can be performed on a full-body workout day. As a London personal trainer I've been incorporating it in my clients' programmes with great success. Sometimes a bit more variety and hitting your muscles from a different angle while keeping the intensity high is just what your body needs to break through a plateau and start progressing again.
You don’t always need a gym to train. Bodyweight exercises are effective but they may limit you to only a few major muscle groups. What about your shoulders? Whether you’re male or female, I take it you would choose lean, round and capped shoulders, and not those shapeless things with the bone sticking out and fat hanging off them that most of the population have. Have you ever been in a situation where you want to have a good workout but you only have a small selection of light dumbbells available?
Unilateral training stands for single limb training where you use one side at a time. It’s most commonly performed using dumbbells, but you can also use cable machines, resistance bands, or bodyweight exercises. Unilateral training offers a few significant advantages and it also provides variation to your programme. The main benefits are:
- Preventing strength imbalances from left to right side – We are seldom completely ambidextrous (being able to use both hands or legs equally well) and one side of your body may be much stronger and more agile, especially in novice trainees. Unilateral training can help balance it out over time.
- Injury prevention and rehab – It can help you move better and develop your muscles in a functional way and decrease your future injury potential. However, if you already have an injury, it can help you train around it by finding the right movement patterns for you, and also help with rehab by improving your strength balance.
If you’ve been into fitness for a while, you must have noticed that kettlebell training has secured a massive following in the recent years. Kettlebell fans claim it trumps free-weight training with traditional dumbbells and barbells. Even some strength and conditioning coaches are training athletes exclusively with kettlebells.
What makes a kettlebell different from a dumbbell? The main difference is that because of the way the handle loops over the weight, and is not centered in the middle of the load, it offsets the center of gravity and therefore requires more stability at the shoulder while performing different movements. Another benefit is that the weight doesn’t get in the way when performing certain exercises. When doing a swing while using a heavy dumbbell, you’d have to modify your stance and your movement pattern, so that it doesn’t hit your legs.
The question is: would kettlebells lead to better overall strength and performance? Which in turn would lead to better body composition i.e. less body fat.