Results Conditioning » fat loss

Photo shoot diet.

richb — Wed, 30 Nov 2011 21:52:58 +0000

A few months ago I posted some workouts I did in preparation for a photo shoot to help promote my MMA conditioning circuit class. This workout is due to be launched through Fitpro early next year. Below is a sample of the diet I followed in the 5 week run up to the shoot along with some photos from the day so you can see the results. The food plan changed slightly from day to day but stuck pretty close to the below meal guide.

Breakfast

Snack

Dinner

Snack

Evening meal

Snack

Porridge with half a scope of protein powder.

1 scope of creatine mixed with fresh orange juice

1 ZMA tablet (zinc magnesium and vitamin b6)

Protein shake

Piece of fruit

Tin of tuna with pasta

Low fat yoghurt

Glass of water

Wholemeal pita with hummus, cucumber and tomato

Glass of water

White meat or fish with steamed vegetables

Fruit juice

Protein shake

: No alcohol for the entire 5 weeks

: At least 2-3 protein shakes or bars per day

: Aim to eat every 3 hours

http://www.flickr.com/photos/dnlk66/6147169785/in/set-72157627670221316/

http://www.flickr.com/photos/dnlk66/6147741530/in/set-72157627670221316/

3 Month challenge programme

richb — Mon, 16 Aug 2010 13:23:42 +0000

If you’re a regular visitor to this site or one of my clients then you will know how much I enjoy a fitness challenge or 2! Fitness challenges are a great way to push people to their limits and chart their progressions so they can see how their fitness, strength, stamina etc is improving. These challenges will help you increase cardio fitness, reduce body fat, improve muscular tone, endurance and overall conditioning.

In this post I will look at a 3 month training programme that combines some of these fitness challenges together. Each week you will do between 1-2 challenges combined with resistance and cardio programmes. The challenges are a mixture of short 5-10 minute ones and ones that will take up the entire hour session. By using a combination of short and longer workouts this will help to prevent you from over training and burning yourself out and picking up injuries.

Over the 3 months you will do each challenge 3 times and the aim is to improve your score/time on each occasion.

Month 1

Week 1:

Monday: You will start your training programme with the short bodyweight challenge “Bodyweight 100”. http://www.resultsconditioning.com/archives/1123

Start with a 10 minute light cardio warm up before completing the challenge which should take no more than 5 minutes and can be done in less than 2. After the challenge complete 10 minutes of cardio working at a comfortable level before spending a further 5 minutes cooling down and stretching. Total time in gym = 30 minutes max.

Tuesday: Rest

Wednesday: Circuit training

After spending 5-10 minutes warming up complete the circuit below. Complete all the exercises back to back with little rest, at the end of the circuit rest for 2 minutes and then repeat. Aim to complete 3 full circuits before cooling down.

Start with a weight that is challenging for 10 reps and aim to work up to 15 reps. Once you can complete 15 then increase the resistance.

Dumbbell bench press

Single dumbbell squat (hold the weight at chest height)

Dumbbell bent over rows

Burpees x30 seconds

Dumbbell step ups (10-15 per leg)

Standing dumbbell shoulder press

Tricep dips off bench

Crunch

Doudble leg squat thrusts x30 seconds

Thursday: Rest

Friday: Today you will do the “3 rounds” challenge which uses barbells and a step box. http://www.resultsconditioning.com/archives/987

Start off with a 10 minute warm up of light cardio followed by the 3 rounds challenge. Finish with 5-10 minutes cooling down and stretching. Time in gym = 30-45 minutes.

Saturday: Rest

Sunday: Today you will do a 30 minute session of interval training and abdominal work. Start with a 5 minute light cardio warm up and then pick 1 piece of cardio equipment such as the bike, treadmill, rower etc. Work for 1 and half minutes at a comfortable level/speed and then do 30 seconds at maximum intensity. So for example this could be a jog followed by a sprint on the treadmill or a light resistance followed by a much higher gear on the bike. Repeat this 5 times for a 10 minute interval session before spending a further 5-10 minutes cooling down. Before stretching complete the abdominal workout below.

Front plank: Hold for 20-40 seconds. Perform 3 sets with a 30 second rest between sets.

Crunch with legs up: Complete 12-20 reps for 3 sets with a 30 second rest in between.

Week 2:

Monday: We start the 2^nd week with another short challenge, this time it’s the barbell challenge “four way fun”. http://www.resultsconditioning.com/archives/600

Again spend 5-10 minutes warming up before completing the challenge. At the end of this challenge, complete another 10 minutes of cardio training at a comfortable level before cooling down and stretching. Time in gym = 30-35 minutes.

Tuesday: Rest

Wednesday: Repeat circuit training same as week 1.

Thursday: Rest

Friday: For today’s session you will be having a go at the total set challenge. http://www.resultsconditioning.com/archives/627

This challenge mixes barbell and bodyweight exercises together and will take around 40 minutes to complete so spend 5-10 minutes warming up then complete the challenge before cooling down and stretching and that’s your session for the day. Time in gym = 45-55 minutes

Saturday: Today complete the interval training session that you did on week 1 on the Sunday without the abdominal circuit at the end.

Sunday: Rest

Week 3

Monday: Since you had the Sunday off then we will start the week with a bang. Today you will be having a go at the 300 challenge. http://www.resultsconditioning.com/archives/731

This tough barbell challenge should take around 15-20 minutes to complete. At the end catch your breath before completing the abdominal workout below.

Crunch 3 sets of 15-20 reps

Side plank 3 sets of 20-40 second hold

Reverse crunch 3 sets of 15-20 reps

Finish off by cooling down and stretching. Time in gym = 30-40 minutes

Tuesday: Rest

Wednesday: Circuit training

Thursday: Rest

Friday: Today you will have a go at the 8 minute challenge “Crazy 8”. http://www.resultsconditioning.com/archives/692

After warming up, do the challenge and then finish with a further 10 minutes of cardio training at a moderate intensity. Cool down and finish the session with the abdominal routine from Monday before stretching out. Time in gym = 30 minutes

Saturday: Rest

Sunday: Complete the interval and abdominal session but look at using a different piece of equipment this time.

Week 4

Monday: Rest

Tuesday: After a days rest you will be ready for the gruelling challenge that is “Ultimate 10”. http://www.resultsconditioning.com/archives/1116

Again since this is a tough challenge that will take around 30-40 minutes to complete you will just do it on its own after your warm up. Spend 5-10 minutes cooling down and stretching at the end. Time in gym = 45-60 minutes

Wednesday: Rest

Thursday: Rest

Friday: After giving your body 2 full days to recover then you will be ready to face another tough challenge. This time you have a choice of 3 depending on what you have available to you.

If you are a fan of kettlebells then give “Kettlebell 660” a shot. http://www.resultsconditioning.com/archives/651

If you have a powerbag to hand then try “Powerplay” http://www.resultsconditioning.com/archives/1030

If you do not have access to either of the above then give the barbell and bodyweight challenge “Big 50” a try. http://www.resultsconditioning.com/archives/1091

Again warm up before the challenge and cool down and stretch at the end. The challenges should take around 20-25 minutes.

Saturday: Rest

Sunday: Finish the 1^st month off with the interval session along with the abdominal routine.

Month 2

For month 2 you will follow the same routine as above only this time you will aim to improve on your times/scores on each of the challenges. You will also change the circuit and interval sessions to the ones below.

Circuit:

After spending 5-10 minutes warming up complete the circuit below. Complete all the exercises back to back with little rest, at the end of the circuit rest for 1 and a half minutes and then repeat. Aim to complete 3 full circuits before cooling down.

Start with a weight that is challenging for 10 reps and aim to work up to 15 reps. Once you can complete 15 then increase the resistance.

Incline Dumbbell bench press

Dumbbell lunges

Renegade rows

Burpees x 45 5seconds

Dumbbell step ups (10-15 per leg)

Squat curl and press

Close hand press ups

V-sits

Doudble leg squat thrusts x45 seconds

Interval training:

This month you will do the same principle as before only this time you will work at a moderate intensity for 1.15 minutes followed by 45 seconds at a high intensity. Repeat 7 times for 14 minutes worth of work before finishing with a 5-10 minute cool down. The abdominal routine is now as follows.

Medicine ball Russian twists 12-15 reps x sets

Front plank hold for 40-60 seconds x 3 sets

V-sits 12-15 reps x 3 sets

Month 3

It’s the final 4 weeks and again the aim is to beat your score/time on all the challenges. The circuit and interval sessions change once more to the below workouts.

Circuit:

After spending 5-10 minutes warming up complete the circuit below. Complete all the exercises back to back with little rest, at the end of the circuit rest for 1 minute and then repeat. Aim to complete 3 full circuits before cooling down.

Start with a weight that is challenging for 10 reps and aim to work up to 15 reps. Once you can complete 15 then increase the resistance.

Alternating arm Dumbbell bench press 8-10 per arm

Dumbbell side lunge

Pull ups or recline rows

Burpees x60 seconds

Box jumps

Dumbbell push press

Tricep dips of bars

Hanging leg raises

Doudble leg squat thrusts x60 seconds

Interval training:

This time you will perform 1 minute at a moderate intensity followed by 30 seconds of maximum effort and repeat 10 times for 15 minutes of interval training. The abdominal routine is as follows.

Hanging leg raises 12-15 reps x3 sets

Plank with up and down movement 10 reps x3 sets

V-ups 12-15 reps x3 sets

So the 3 months is over and hopefully you will have seen a big improvement in your fitness, tone and definition as well as being able to increase your score on all the challenges each month. Don’t forget to post your scores on the website and why not film yourself completing some of them and post them on Youtube for the world to see!

If you have any problems with any of the challenges and need variations for any of the exercises then please get in touch.

DIET:

Don’t forget that to get the most out of any training programme you need to be following a healthy balanced diet. All members can receive their own personalised diet plan to help them achieve their goals, whatever they may be.

Results workout #27: KB3

richb — Thu, 05 Aug 2010 20:52:41 +0000

The KB3 workout is a 3 round workout that mixes kettlebell and bodyweight exercises together (hence the name). The workout is excellent for improving muscular strength and endurance, general body conditioning and cardio fitness as well as burning plenty of calories.

Each round of the workout is made up of 5 exercises that mix upper body, lower body, core and aerobic exercises together. The first time through the round you will complete 12 reps of each exercise then 10 reps and finally 8 reps. You complete all the reps back to back with as little rest as possible. At the end of the round rest for 1-2 minutes before starting the next round.

Round 1:

2 handed swings

Press ups

Burpees

Single kettlebell squats (Hold the bell at chest height)

Crunch with reach (Hold your arms above your head with your legs in the air. Crunch up and reach towards your shins)

Round 2:

High pulls

Bench dips

Squat jumps

Alternating front lunge (Hold the kettlebell at chest height)

Bodyweight Russian twists

Round 3:

Single arm snatch (Do all the reps on one arm and then switch)

Plank up and down (Start on your forearms and then push up into a press up position before returning back down to the plank position)

Double leg squat thrust

Stand up kneel down (Hold the kettlebell at chest height. From a standing position place one knee onto the floor and then the other before standing back up)

Oblique bicycle twists

Tips:

Spend 5-10 minutes warming up and cooling down before and after the session.

Use a weight that is challenging for 12 reps on each of the kettlebell exercises.

KB3 Challenge:

Keep an eye out for a challenge coming soon using this workout!

Results workout #25: P and N circuit

richb — Thu, 22 Jul 2010 20:49:39 +0000

Here is a workout that I designed for 2 of my clients Phil and Nick (hence the name of the session) to do while they are away on holiday. For this workout all you need are some dumbbells and a space of around 10-15 metres so it is ideal for outdoor use. The workout combines resistance exercises with shuttle runs to give you a circuit that will help to improve fitness, endurance and reduce body fat. The workout will have you doing descending reps on the resistance exercises while increasing the reps of the shuttle runs, this will really test your endurance as you will be having to run for longer with shorter breaks in between.

Warm up:

Start with 5 minutes of light cardio before starting the circuit.

Main workout:

For the main workout complete all the exercises back to back with little rest. At the end of the circuit, rest for a couple of minutes and then repeat. Aim to complete 3 circuits. The way the session works is that you will start with 12 reps on the resistance exercise followed immediately by 1 shuttle run (around 10-15 metres). After the shuttle run perform 10 reps of the resistance exercise followed by 3 shuttle runs and then finally 8 reps and 5 runs. Once this is done move on to the next resistance exercise and start again from 12 reps.

Example:

12 Press ups with 1 shuttle run

10 press ups with 3 shuttle runs

8 press ups with 5 shuttle runs

Circuit:

Squat to press (Hold a dumbbell at shoulder height. Perform a squat and as you stand up press it over your head. Complete the reps then change arms).

Press ups

Alternating front lunges

Dumbbell swings (Hold a weight in one hand. Bend your knees and swing the dumbbell through your legs. As you stand up swing the weight up to shoulder height. Complete the reps then change arms).

Plank with legs out and in (Start in a basic plank position with your feet together. Take your right leg out to the side and then do the same with your left. Bring the right leg back into the centre and then your left. This counts as 1 rep).

Dumbbell woodchops (Hold a weight in both hands and squat down. Start with the dumbbell by the side of your right knee. Rotate the weight across your body to shoulder height keeping your arms straight. Complete the reps and then repeat on the other side).

At the end of the last set of shuttle runs rest for 1-2 minutes and then repeat.

At the end of the workout spend 5 minutes cooling down and stretching.

“Inferno” fat burning programme final part

richb — Sun, 11 Jul 2010 14:47:48 +0000

Well Rob has now finished the inferno fat burning programme and I am pleased to say it was a success. Rob has told me that he has noticed a change with his body shape; he has dropped a little weight and feels a lot fitter. The main result is that he has noticed a reduction of body fat around his mid-section and is leaner than before which was one of his main goals going into this programme. In this post I have outlined the entire programme so you can see just what I put Rob through over the gruelling 6 weeks.

Week 1:

As mentioned in previous posts the workout was split over 3 days with Rob doing 1 whole body session and then 2 split workouts. This was due to Rob training on consecutive days (Tuesday, Thursday and Friday). The sessions that were done on week 1 were also done on weeks 3 and 5 although the workouts were progressed over the 6 weeks.

Whole body session: (Tuesday)

This workout can be found here http://www.resultsconditioning.com/archives/1035

Chest, shoulders and triceps: (Thursday)

This workout can be found here http://www.resultsconditioning.com/archives/1044

Legs, back and biceps: (Friday)

This workout can be found here http://www.resultsconditioning.com/archives/1044

On week 3 all the cardio exercises were being done for 45 seconds and rest between circuits was down to 1 and a half minutes.

By week 5 Rob was doing the cardio exercises for 55 seconds and only having 1 minute rest between circuits.

Week 2:

The sessions done on week 2 were also done on week 4 and 6.

Whole body session: (Tuesday)

This workout can be found here http://www.resultsconditioning.com/archives/1063

Chest, shoulders and triceps: (Thursday)

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Fitness challenge #16: Bear crawling “video”

richb — Mon, 14 Jun 2010 20:57:58 +0000

All you need for this 10 minute challenge is kettlebell and a space of around 8-10 metres long. The workout uses 3 exercises, walking kettlebell swings, walking lunges and bear crawling, to give you a challenge that will target the hamstrings, glutes, quads, back, shoulders and core. The challenge is great for improving muscular endurance and will give you aerobic and fat burning benefits.

Start off with the walking swings, to do this perform a normal 2 handed kettlebell swing and as the bell reaches the top of the movement, step forward. Repeat until you reach the end of the 8-10 metres, put the bell down and then perform alternating leg walking lunges back the way you came. Then finally drop down and bear crawl back to the kettlebell, to do this keep your hips low and move your opposite arm and leg. Start again with the swings and keep this routine going for the full 10 minutes. The aim is to complete as many repetitions as you can over the 10 minute round, performing swings, lunges and bear crawls once counts as 3 reps.

Tips:

: Use a kettlebell that you normally perform 3 sets of 8-10 swings with. If your starting out then I would recommend women using 6kg and men 12kg.

: Focus on perfect technique throughout the 10 minutes. If you start to struggle then take a rest before continuing or end the challenge.

: Make sure to fully warm up and cool down before and after the challenge.

Aims:

: Start out aiming for 30-40 reps and then see if you can progress to the magic 50 plus. Over 50 and it is time for a heavier kettlebell.

:

“Inferno” fat burning programme part 3.

richb — Fri, 04 Jun 2010 19:15:30 +0000

Rob is now into his third week of the Inferno programme and even though he is finding it hard going, he is enjoying it (if enjoy is the right word)! He told me that already he is feeling fitter and leaner which is excellent and we are both looking forward to seeing the end result.

In this post I have outlined the whole body circuit that we did during week 2. Rob will alternate from week to week between this workout and the other whole body session that I recently posted.

Since this is week 2 we have progressed the programme so now Rob will be spending 40 seconds on each of the aerobic exercises and only resting for 1 minute 45 between circuits.

Whole body workout:

2 Handed kettlebell high pull: 15 reps

TRX single leg lunge: 10 reps per leg

Double leg squat thrusts: 40 seconds

Single arm dumbbell snatch: 15 reps per arm

Single leg Swiss Ball Bridge: 10 reps per leg (Lie on your back with one foot resting on the ball and the other leg straight and held in the air. Lift your hips and raise your bottom off the ground. Return to the floor and repeat).

Medicine ball straddle jumps: 40 seconds (Stand with your feet either side of a low step. Bend your knees and rest the ball on the step before jumping up and landing softly onto the step. As you jump up reach over your head with the ball keeping your arms straight. Jump back down to the start position and repeat).

Perfect press-up: 15 reps (Press-ups using the perfect press-up rotating pads).

Powerbag reverse lunge: 6 reps per leg (Hold the bag on your chest and step backwards into a lunge alternating legs).

Lateral step jumps on and over: 40 seconds (Stand next to a low step and perform a 2 footed side jump onto the step aiming to land softly by bending your knees on impact. Jump off the step landing on the opposite side before jumping back over the step to the start position).

Abdominal circuit:

At the end of the 3^rd circuit I took Rob through a 3 exercise abdominal circuit. We completed 3 circuits with a 90 second rest in between each one.

Swiss ball jack-knife: 15 reps

Swiss ball crunch: 15 reps

Swiss ball plank: 20 seconds hold

“Inferno” fat burning programme part 2.

richb — Tue, 25 May 2010 19:51:24 +0000

In this post I will look at the next 2 workouts that I used with my client Rob as part of his inferno fat burning programme. As mentioned in the previous post I will using a split workout since Rob is training on consecutive days, so on Thursday night we trained chest, shoulders and triceps alongside high intensity aerobic work. On Friday it was time for back, legs and biceps as well as some abdominal work (we will train abs twice per week) and more high intensity aerobic work.

Again for these sessions reps were kept fairly high (around 15) and aerobic exercises were performed for 30 seconds each. Rest between circuits was still 2 minutes. As always we spent 5-10 minutes warming up before each workout.

Workout 1 (chest, shoulders, triceps).

Barbell bench press: 15 reps

TRX Front raise: Hold the TRX by both handles and start with your arms fully extended and leaning back (the further you lean back the harder the exercise). Keeping your arms straight, lift your hands above your shoulders and raise your body as you do so. Maintain a straight back throughout. 15 reps

TRX Squat thrust: Start in a press up position with your feet in the TRX stirrups. Alternating legs bring your knees into your body as fast as you can whilst maintaining a flat back. 30 seconds

TRX Chest press: 15 reps

Standing dumbbell Arnold press: From a standing position hold a pair of dumbbells at shoulder height with your palms facing towards you. Press the weights above your head while rotating your hands so your palms face forward at the end of the movement. 15 reps

TRX Jump squats: 30 seconds

Medicine ball walk over: Start with both hands on a med ball and take one hand off and place it on the floor. From here perform a press up and then return both hands back to the ball and repeat on the opposite side. 10 reps

Around the head rotation: Hold a weight plate in both hands at chest height. From here lift the weight over your shoulder and around your head. Return to the start position and then repeat going the opposite way. 15 reps

Lateral jumps over Powerbags: Place 3 bags on the floor spaced evenly apart. Jump sideways over each of the bags aiming to land soft each time. 30 seconds

Close hand press ups: 15 reps

Workout 2 (Back, legs, biceps, abdominals)

Renegade rows: 10 reps per arm

Wide leg squat: Hold a powerbag across your chest and perform a squat with your feet wider than your hips and toes pointing slightly out. 15 reps

Step jumps: Perform a 2 footed jump onto the step aiming to land soft by bending your knees on impact. Step down and repeat. 30 seconds

TRX Rows: 15 reps

Lunge with bicep curl: Hold a pair of dumbbells and perform a front lunge. As you bend your knees and lower your hips curl the weights up towards your shoulders. Step back and repeat leading with the opposite leg. 12 reps (6 per leg)

TRX Jump lunge: 30 seconds

2 Handed kettlebell swings: 15 reps

Stand to kneel: Hold a weight plate at chest height and from a standing position kneel down placing one knee at a time onto the floor. Stand back up and repeat. 15 reps

Hammer strikes onto tyre: For this exercise we used a 14lb hammer and swung it over head and striking down onto a large tractor tyre. For this exercise you could replace it with overhead medicine ball slams. 30 seconds

TRX Bicep curls: 15 reps

After 3 circuits were completed we did 3 abdominal exercises. Again these were performed in circuit fashion with a 90 second rest in between each circuit.

Roll outs: 12 reps

Medicine ball v-sits: Perform a v-sit whilst holding a med ball on your chest. 12 reps

Plank with up and down movement: Start in the plank position on your elbows. Hold for a second and then push yourself up onto your hands so your arms are fully extended. Return to the start position and then repeat. 10 reps

Next week’s session we will be increasing the aerobic exercises up to 40 seconds and reducing the rest periods down to 1.45 between circuits

Results workout #18: Plyo fun “Video”

richb — Sat, 27 Mar 2010 18:50:11 +0000

This workout mixes plyometric exercises along with high repetition resistance exercises to give you a session that will help you to improve your cardio fitness, muscular endurance and stamina as well as burning plenty of calories.

All you need to do this workout is a barbell and a step box. The aim is to complete 45 seconds on each of the resistance exercises completing as many repetitions as you can, use a quick tempo whilst maintaining a full range of motion and a strict technique. For the plyometric exercises spend 30 seconds on each. Once you have completed a full circuit rest for 1 minute and then repeat, aim to perform 3 circuits.

Perform a 5-10 minute warm up before starting this session.

Push press

Bench hops

Bent over rows

Burpee to step jump

Squats

Straddle jumps

Press-ups

Explosive step ups

Tips:

: Use the same weight for each of the barbell exercises. Start light since the workout is designed more for muscular endurance rather than strength. Only increase the weight when you can do a full 45 seconds on each exercise over all 3 sets.

Below are some regressions for the plyometric exercises.

Bench hops: Use a lower step.

Burpee to step jump: Perform the burpee with your hands on the step. Rather than a step jump do a basic step up instead.

Straddle jumps: Perform step-ups from a straddle position or do a straddle jump onto the step and then step down.

Explosive step jumps: Use basic step ups instead for a lower impact variation.

: When I did this session with one of my clients it took around 40 minutes to complete including warm up. We finished the session with an abdominal superset of medicine ball wood chops and medicine ball crunch with alternating leg lifts.

Training for fitness shoot.

richb — Mon, 15 Mar 2010 12:40:18 +0000

In this post is part of a session I did with one of my clients, Sam. I have known Sam for a number of years and as well as being a client he is also a good friend. Sam is a fitness model as well as a singer and so his physique is very important to him. He used to be in fantastic shape, lean and ripped with the kind of six-pack you would expect from a fitness model. Unfortunately over the last 6 months he has let his training and diet slip due to other work commitments. When he called me to say he had 8 weeks before a photo shoot which required him to take his top off I knew we had some work to do to get him back into the shape he once was.

Sam will be quick to admit that he often finds it hard to motivate himself and gets bored easily. Because of this I decided to get away from his usual way of training, which was to spend at least an hour in the gym training 1-2 muscle groups per session. Instead we would focus on high intensity circuit training as this would help to keep his heart rate up (so we can rediscover his six-pack) and the time spent in the gym down. We would base sessions around compound barbell exercises such as clean and presses; deadlifts and rows etc as well as kettlebell; powerbag and TRX work.

In the video we are finishing off a 4-exercise circuit that involves barbell clean and press. Single hand kettlebell swings, powerbag bent over rows and explosive press-ups. Sam completed 10 reps on each exercise and we did 4 circuits in total. At the end of this and once Sam had got his breath back we finished the session off with some abdominal work. 3 supersets of medicine ball V-ups and Russian twists followed by 3 sets of TRX rotational Jack-knifes did the trick.

:

I will be posting more of Sam’s workouts over the next 8 weeks and a sample of the diet he has been following. At the end of the 8weeks we will post some photos of the results.