Why are Squats my favourite thing ever?
I have been using squats as accessory/bodybuilding movement from about the age of 14 to support sport (athletics) and obviously for the booty 🍑💁♀️ I have to admit I think my form was shit in my teenage years, but I built a good base level of strength up from doing so many.
Having strong legs makes so many movements in crossfit easier... thrusters, wall balls, snatches, cleans, box jumps & basically any squatting movement... I have to admit I haven’t done much crossfit recently 🤦♀️ on the gains train 🚂 to thickmas 🎄
Squats are super good for targeting almost every muscle in your legs, midline and lower back (even upper back for front squats)
So my best bit of advice would be to do your squats, back squats, tempo, front squats, single arm, pause squats.... all the squats.
Make your legs indestructible.
Amazing cool bottle @prozis (Use my code CHARLIE10)
Awesome night celebrating my little guys birthday! Can’t believe I have a 6 year old 😱 Woke up today feeling really negative and in a terrible mood so off to the gym for a 40min treadmill session. Sometimes when I’m not feeling great throwing around some heavy weights feels awesome, but today I knew from how I was feeling that it would possibly result in hurting myself - so I choose a good sweat session instead. Moral of the story, it’s good to know how you react to things, know your triggers and figure out ways to deal with them accordingly - yes the gym is my therapy but today heavy weights would have been a bad idea. Once these endorphins kick in I should be good to go - the weights can wait until tomorrow 💪🏻💕
The goal for most, at this time of year is to get in shape for the Christmas party season. .
There are a few things to consider when planning this out. .
1) 📉 You MUST be in a calorie deficit. 📉
It doesn't matter what diet you follow or what guru says what, if you aren't in a calorie deficit 1st, you will NOT lose body fat. .
2). 🍖Eat Protein 🍗
Try to eat 1g of protein per pound of bodyweight
It is a basic recommendation for someone who is training and trying to drop fat.
It will keep you full. ✔
Preserve muscle mass ✔
3). 💪 Weight Train 3-5 times per week 💪
If you want to target specific area of your body, weight training is the way to do this.
While it won't specifically burn fat from that area, it will increase blood flow to the stubborn areas and help to mobilise the fat.
It will also make your physique look better 🤗
4). Prioritize fruit and vegetables as your carb sources.🥝🍇🍉
. You get more fibre, more food for less calories than starchy carbs.
Its a win win. 🤗
5). Keep your starchy carbs for around your training days 🍞🥐🥔
. A simple way to cycle your carbs is to have carbs with your meals on your training days and stick to vegetables on non training days. .
6). 🏃♂️ Add Cardio as needed 🏃♀️ .
Is cardio needed for fat loss?
Is it a benefit to it?
Should you add it in straight away?
It is a tool that you can use.
You don't want to use them all at once, because if fat loss stalls, you may have nowhere to go.
So use your cardio wisely and save it until you need it. 😎
Fat loss is simple, not easy.
You just have to do it and stick to it 💯
Tag a friend and I hope this 😀
Client Kelly working hard today with some arm over arm strength and conditioning work. It's been a while since we hit this particular exercise but we'll be revisiting it on a regular basis through this current period of training. A great effort from Kelly today as always! 💪🏼👊🏼
FINISHER for biceps.
Run the rack. Up in reps. Down in weight.
** 5 - 10 - 15 - 20 **
💥Heaviest drop light drop lighter drop lightest.
Rest 1-2 Min.
Run the rack backwards. Down in reps. Up in weight.
** 20 - 15 - 10 -5 **
💥Lightest up heavy up heavier up heaviest.