Every year there is a new fitness product on offer and every year we buy into it. We spend our well earned £’s in the belief (or faint hope) that this gadget, that class or those trainers will somehow, as if by magic and with little or no effort from ourselves, turn us into (insert your ideal hot body celebrity here).
Ridiculous contraptions such as water bikes and elliptical trainers, vibration plates and any class with the word “Zumba” in front of it, flood the internet and TV channels promising us great results in a heartbeat.
Back to basics
The aim of this blog is to provide you with sound, proven advice. Today I will promise you that what is about to follow, if done correctly and consistently with all-out effort and vigour will change your physique, strength, stamina and fitness in as little as 2 months. It’s no special formula, no secret plant extract from the Amazon. It is just 5 basic movements that you can do anytime and anywhere (but I would love it if you came to do these with us!) Unlike the fitness fads, these have stood the test of time.
The Squat
Why it works
Squats work practically every single major muscle in your legs. As burning off excess fat goes this is the one exercise that will do the most damage to that belly in the least amount of time. On the other side of the coin, if you are looking to build muscle, squats will help you in the long run by strengthening your back and teaching you the key posture for future lifting exercises. It also gives you great looking firm thighs and bum.
How it’s done
Functionality
Humans are made for squatting! That was our default resting position for centuries and in Africa a lot of tribes still squat around a fire ever night. The full squat or Asian squat as it’s also known is a great stretch that you can do every morning after getting out of bed and/or during work time after spending a long time at the desk. Some professionals even suggest that by squatting while doing your "no 2" you decrease pressure on your lower bowels and other parts that will benefit you for years to come.
The Press- up
Why it works
Press-ups work multiple muscle groups at once which is why we recommend them. They are a popular compound and body-weight exercise. When you perform a push-up you engage your chest, arms and shoulders. If you do them correctly and engage your abdominals you will also strengthen your core. More specifically, push-ups primarily work your pectorals, triceps and deltoid muscles. All these muscles are key for further developing upper body strength.
How it’s done
Functionality
Lifting your own body weight is beneficial to you in all regards of life. From looking underneath your bed for that lost shoe to preventing major injury by supporting your weight when falling over. Whatever the circumstances, you can rest assure that being able to do 20 good form push-ups will add to your general fitness and deal with those bingo wings at the same time.
The Pull- up
Why it works
Pull-ups force you to lift your own body-weight. They are the best strength training exercises you can do for upper-body strength & muscle mass (think – more muscle mass = less fat mass). Unfortunately Pull-ups are hard. Very hard. So hard that most of us don’t even bother doing them. However, with a little commitment and practice you will soon be able to do at least 10 good quality pull-ups.
How it’s done
Functionality
If press-ups are “ying” then pull-ups are “yang”. With these two basic pull and push exercises you can accomplish a lot and add strength daily to your body. Pull-ups (or variations of them) will help you in most every manual task that you need to do in “real life”. Climbing over a wall is probably the best example of incorporating a pull-up and a push-up function (although I’m sure you do not have to climb walls every day of your life, you never know when you might have to).
Basic Lifts (Heavy Things)
Why it works
Dead lift, Sumo lift, snatch, clean and jerk might sound like your local variety of single men on the speed dating scene but these are the main ways to lift heavy things. All of the above target your lower and upper back muscles whilst engaging your abdominal muscles. By incorporating these lifts into your training you will strengthen your most valuable asset – your back.
How it’s done
Functionality
Well, where do I start? The most common injuries in the UK are spinal or back injuries. We all know of a person that has some sort of back problem. You might even be one of them. This is not just when lifting heavy things. Too often we hear the story of a person that bent over to pick up a piece of paper and “tweaked something“ in their back. By learning the key skills of correct posture when lifting you can save yourself a lot of ache and money in the future. Regular, well supervised weight lifting sessions will do wonders for your back. This training alone is worth your gym membership.
Running (Hard and Fast)
Why it works
So what exercise gives you the most fat burning for your effort? For most people, the answer is clear. You should be sprinting! Not jogging, not running on a treadmill, and definitely not following the typical “fat burning protocol” A.K.A. death by Cardio machine. If you are looking to increase your strength, speed and power, then this exercise is just the thing. However, it’s a nice bonus that you will quickly get incredibly lean and develop an awesome physique.
Sprinting is the ultimate full body exercise. It literally engages every muscle in your entire body. This leads to greater metabolic demands, which makes it a very potent fat burner.How it’s done
Really? I’m not going to post a video for sprinting. However keep the following in mind. Keep running on your toes not heels. Swing those arms tightly against your body as hard and fast as you can. Keep the distance short to begin with (50 meters is fine) but start with 5 sets. Rest between sets so that you can sprint as hard as you can. With time you can increase distance and sets and decrease resting time.
Functionality
Not only can you alter your genes on a cellular level by sprinting (reduces risk of cancer and ageing), it is a much better cardio workout in less time. Do it with the kids and make a game of it!
Any questions on the above or any fitness and diet related issues? Let us know.
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