Booty-building with trainer Tahlia Seinor BodybuildingExercisesTraining Methods by admin - 17th February 202217th February 20220 Booty-building with trainer Tahlia Seinor Activate your glutes with this booty-building workout by Tahlia Seinor.Given the glutes’ lack of use during our day-to-day life, Seinor suggests working them every time you are in the gym – either in isolation or as part of your leg training or full body workout of that day.“My girls are also instructed to complete sets of glute bridges every night before bed,” says Seinor. “If you don’t use it, you lose it. But also be sure to listen to your body and never overdo it.”Seinor suggests varying your training to ensure all areas of the glute muscle are hit during exercise.“There is no ideal training protocol for glute development, as they contain both fast- and slow-twitch muscle fibres. Developing both types requires a variety of training intensities, including low reps and heavier weights, and high repetitions with lighter weights,” says Seinor. “The glutes are a major muscle group in the body, so don’t be afraid to set the weight high.”And on the ‘ass-to-grass’ debate, Seinor says to keep squatting low.“Partial-range training has its benefits, but when it comes to gluteal development, you should perform exercises throughout a full range of motion,” she says.“If exercises such as back squats, deadlifts, split squats and step-ups are executed with limited range, it could create structural imbalances that can adversely affect posture and athletic performance.”Her sessions are all individual but her methods strongly follow that of Charles PoliquinShare this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Click to share on Pinterest (Opens in new window)Click to share on Tumblr (Opens in new window)Like this:Like Loading...
Babes full-body barbell workout BodybuildingExercisesFitness ModelsTraining MethodsWeight loss by admin - 30th January 202230th January 20220 Get stronger, fitter and feel more confident in the gym with this exclusive full-body workout by the Base Body Babes.”The barbell is our favourite piece of training equipment, as it can be used for such a great range of exercises. We like to say that ‘Load is King’ – the exercise that allows you to lift the heaviest loads will ultimately give you the best results, and the barbell allows you to do just that. Although there is no magical number, we love the eight rep range as it allows you to build strength while still keeping the heart rate elevated for optimal calorie burn,” says the ladies, Felicia Oreb and Diana Johnson.Here’s what you need to doA1 Barbell Back Squat A2 Barbell Military Press A3 Barbell Romanian Deadlift A4 Barbell Bent-Over Row A5 Barbell Split Squat A6 Barbell Glute Bridges Perform each exercise A1–A6 back to back, with no rest in between exercisesComplete 8 repetitions of each exercise Rest for 4 minutes after A6 Repeat 4–6 times NOTE: Choose weights that you believe you can complete all repetitions and sets with without failing, yet still keep the weight challenging enough to complete a great workout. Technique is most important when lifting heavy, so don’t compromise your form. Ensure you are completing all repetitions and sets with perfect technique before increasing the weight.Let’s do this!Words/Workout: Felicia Oreb and Diana JohnsonPhotography: Vanessa Natoli / @vanesSanatoliphotographyShare this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Click to share on Pinterest (Opens in new window)Click to share on Tumblr (Opens in new window)Like this:Like Loading...
Are you putting off going to the gym? BodybuildingExercisesTraining Methods by admin - 16th January 202216th January 20220 Here are 5 ways you can find motivation to work out Sometimes, it’s tough to take the first step and sign up for a gym membership. Other times, it’s hard to get back to your routine after a break. We round up five ways to get back into the swing of things
Burn Fat The Old-School Way With Sprints and Stairs BodybuildingExercisesTraining MethodsWeight loss by admin - 7th January 20227th January 20220 Want to take your lower-body workout to the great outdoors? Bodybuilding.com athlete Samantha Leete hits the track to show you how! Most of my workouts take place in the gym, but sometimes I need a change of scenery. I'm a former track and field athlete, so my first impulse is often
4 ways to increase fat loss ExercisesNutritionTraining MethodsWeight loss by admin - 29th December 202129th December 20210 4 ways to increase fat loss Progressively burn more fat with these top tips from personal trainer, Pilates instructor, and owner of KE Fitness Kris Etheridge.Body fat is simply stored energy, so giving your body a reason to use it is vital. This can be done through diet or exercise, but most commonly a combination of the two.“To lose body fat, you need to place your body into a calorie deficit, forcing it to use its fat for energy. Muscle is also your body’s engine – the bigger the engine, the more fuel it uses and the more calories you burn, making it easier to lose fat,” says Etheridge, who suggests any good fat loss plan contains gradual progressions in both fat-burning cardiovascular activity and resistance training.“Strength training is the most important element; the amount of cardio you need to do to achieve fat loss depends on how strict you are with your diet and what kind of strength and conditioning program you’re doing,” he says.“Utilise progressive overload to make your resistance workout more difficult than what you can comfortably perform in your current program. Whether it be using different training principals, such as supersets and circuits, or increasing the weight or reps, keep progressing by asking more from your body.”Etheridge suggests increasing your weight, sets, reps or intensity each week for six weeks, followed by one week of lighter training (aka. a deload week) to allow the body to recover.“Lighter weeks or rest weeks are imperative to minimise overtraining and reduce the chance of overuse injuries. Share this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Click to share on Pinterest (Opens in new window)Click to share on Tumblr (Opens in new window)Like this:Like Loading...
How to sculpt your core BodybuildingExercisesTraining MethodsWeight loss by admin - 18th December 202118th December 20210 The vision Fat loss is key to what the majority of women want in a stomach: one that is ‘flat’ or lean, with a little definition and no love handles. “The most common complaints I receive are from new mums who have a flabby stomach or saggy skin after giving birth, or
Workout tips for toned arms BodybuildingExercisesFitness ModelsTraining Methods by admin - 8th December 20218th December 20210 Workout tips for toned arms If you’re looking to mix up your arm workouts, supersetting is key.Try: Supersetting AntagonisingSupersetting antagonising is the pairing of two opposite muscle groups such as chest and back, triceps and biceps and quads and hamstrings. The science behind this technique is to loosen one muscle while its antagonist contracts. This allows more weight to be used, or additional reps performed.How: Give this little workout a go:a. Share this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Click to share on Pinterest (Opens in new window)Click to share on Tumblr (Opens in new window)Like this:Like Loading...
High intensity interval training (HIIT) workout ExercisesTraining Methods by admin - 30th November 202130th November 20210 High intensity interval training (HIIT) workout Incorporate high intensity interval training into your workouts to increase fat loss and maximise your results. Exercise scientist Johann Ruys shares his favourite HIIT workout.3 x 1km runs with 2-minute rest in between each (work-to-rest ratio = 2:1)2-minute rest4 x 500m runs with 2-minute rest between each (work-to-rest ratio = 1:1)2-minute rest4 x 150m runs with 1-minute rest in between each (work-to-rest ratio = 1:2)6 x 30m sprints with 10-second rest between each (finisher)Join the movement on Instagram and hashtag #myWHF so we can see what you’re up to!Share this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Click to share on Pinterest (Opens in new window)Click to share on Tumblr (Opens in new window)Like this:Like Loading...
How to exercise smart and prevent injury BodybuildingExercisesFitness ModelsNutritionTraining MethodsWeight loss by admin - 22nd November 202122nd November 20210 When you hit the gym, the field or the track, the last thing you want to take home is an injury. But the more time you spend exercising, the higher the risk. Here are several tips to help manage, treat and prevent injuries so you can keep doing what you love,
How to eat like a female fitness model Fitness ModelsWeight loss by admin - 12th November 202112th November 20210 For 30-year-old fitness model, Emily Skye, it used to be about getting skinny and slaving away on the cardio machines. It then became all about nourishing her body to becoming strong, working out and becoming healthy. Her food philosophy Don’t diet – instead just make clean eating part of your lifestyle. Learn as