Race anyone!!!???
After doing the 15 mile bike ride in the week I decided it was time for some real high intensity exercise as I was short on time and really wanted to get my heart rate going. I performed 15 all out sprints with 40 second rest in between.
Race anyone!!!???
0 Comments
Claire came to see me just 3 weeks ago with aim of losing weight especially around her mid-section, tone up generally and to see results fast. She was doing a couple of 5km runs a week but no resistance training. I explained that if she followed my weight training, high intensity cardio & nutrition plans - designed specially for her and worked very hard she would expect to see fantastic results in less than a month. After our first session, which was a leg/butt workout - she was hardly able to walk for 3 days but came back for more....sorry Claire!
Our first training session was 3 weeks ago, she sent me these pics this evening, 19th April 2014, that's some transformation! After seeing these results, she's even more motivated to stick to the exercise and nutrition programs and to keep on improving further. Well done Claire!! Click link for AIJA's 3 WEEK TRANSFORMATION also Click link for ONLINE TRAINING and NUTRITION PROGRAMS Dominic Hayley randomly came over and took this pic as I was performing cable flyes today. Didn't realise I looked so scary - with only a face a mum could love!!!
LIKE if you like As the competition gets closer I've stepped up my cardio to ensure I maintain a calorie deficit to keep burining the fat. I've now dropped down from 106kg to 99kg in about 8 weeks. As the weather was gorgeous and I had some spare hours in between clients, I went for a 15 mile bike ride down the Leeds-Liverpool canal - which took around 1.5 hours.
I calculated that I burned approximately 1,100 calories but listening to Drake's album - "Nothing Was the Same" the time flew by. My next cardio session will be some sort of interval training to max out the heart rate and burn calories post-exercise LIKE link if you like! You know the cutting diet is getting serious when the only 'cheat' item on the grocery list is the tin of pineapple!! You should have the seen the funny looks I was getting as I was checking this lot out - surrounded by all the other ready meals, no veg/fruit and sugary/high fat foods. I felt like I was the weird one!!!
I'm happy with body fat percentage 6 weeks out from show. I started cutting about 5 weeks ago and lost 5kg by dropping my calories, adjusting my macro-nutrient levels as well as performing some cardio. I'll be looking for the the same rate of fat loss by tweaking these numbers to get my body fat percentage much lower and get extremely peeled for the competition.
If you like these updates, then please LIKE page! http://www.samwattfitness.com/1/post/2014/04/7-weeks-out-from-1st-bodybuilding-comp.html Check out these funky vests from www.levelupgymwear.com - great design and premium quality. Enter discount code 'SAYWATT' to save 10% at checkout!
My client of 4 weeks Becki sent me this message today. Though new to the gym environment I've pushed her hard and she has stuck very impressively to my nutrition plan, now the results are coming after just one month. Another satisfied client - well done Becki!!!
I thought it was funny today when a gym member declared that I MUST be on steroids because my body has changed so much in the last few weeks and it looks like I've put on about a stone. So he was a bit surprised when I told him I've actually LOST 1/2 stone. I also explained that I haven't been taking anything except for less food and doing more cardio!!
After that he then asked for a free diet and training plan, cheeky bugger - though I found it amusing :-) After squatting heavier at the weekend with 240kg x 5, I decided to also go heavier on the benchpress before I lose some of my strength due to cutting. I was happy with four reps as I had inclined dumbbell pressed heavy in the previous exercise. Just remember - putting on muscle ain't only about doing 10-12 reps, get some heavy sets in too!
Sam Very happy with squat today, I felt I needed to go heavier after doing lots of reps around the 180kg range in previous weeks. My strength will begin to decline as I lose body weight for the body-building competition, so it was good to handle this weight. This is the heaviest weight I've repped for years, so I was happy how comfortable it felt as well as hitting good depth without the use of knee wraps.
Sam Ricky's challenge is the first one to squat 180kg for 20 reps. He did 180kgx16 on Sunday, so I thought I'd go one better. Over to you Ricky!!!
You can see Ricky's effort here - www.facebook.com/RickyMooreAdvancedPersonalTraining Here's a collection of some of my power-lifting trophies. Yorkshire, British, European and World medals. I'm hoping for one more trophy in 11 weeks at the Natural Physique Association bodybuilding competition
I'm happy with improving my squat from 210x8 to 220kgx8 in less than a week. Looking at video, the depth could have been a lower and I will correct that next time but still happy shifting 34 stone for 8 reps. It's was definitely worth skipping Saturday night! Great leg session with Akin, who improved his personal best from 180kg to 210kg!!!
The session went like this: squat 140x8, 170x8, 200x5, 220x 8. As the volume was pretty low on the squats for hypertrophy so I followed this with 4 sets of leg press for 20 reps and 3 sets of leg extensions for 25 reps. Then it was onto hamstrings, 4 sets of stiff legged deadlift and 5 sets of leg curls. Productive Sunday! Sam Congratulations to my client of 4 weeks Cadia - who was weighed today and has lost 15 pounds in weight, that's roughly 2kg per week! Gym clothes she bought just 2 weeks ago are are no longer fitting. In her own words, she's "in cloud nine".
In the past she's tried countless diets, had many different gym memberships and had other personal trainers without getting the necessary results. I set out a plan uniquely for her - resistance training with the goal of raising her metabolism to burn more calories, a bespoke nutrition plan designed to use fat as a fuel source rather than glucose but which didn't leave her feeling hungry or guilty, alongside plenty of encouragement and support. She's been brilliant and followed my plans with great enthusiasm and has been rewarded with fantastic results. This is only the beginning as I have big plans to lose even more weight and tone-up Well done Cadia - keep up the good work!! Squat today - 140x8, 160x8, 180x10, 200x8, 210x8. Leg press 380kgx16 / 3 sets. Leg Extensions 5 sets of 16 reps with a nice squeeze at the top....oh that hurt!! Stiff-legged deadlift on shrug machine, followed by high volume prone and seated leg curls. I already trained chest this morning and will be training calves after my evening clients....got to fit in the sessions when I can!
I made a video of top 5 female mistakes at the gym it's only right I do the same for the guys.
Click HERE for the top 5 female mistakes Here is a list of the 5 oils I used regularly. They are excellent sources of good fats which can help you to lose weight, lower your cholesterol, aid memory, reduce fatigue, balance your moods and depression! Some of the oils here are used for dressing and flavouring whilst others have a higher burn rate so can be used for sauteing
Tonight I cooked a nice thick slab of rump steak - medium, roasted sweet potato smothered in coconut oil, half an avocado, steamed broccoli and spinach with extra virgin olive oil dressing/black pepper dressing. Who says eating well has to be boring? Yum
With the new year upon us, hopefully everyone is looking to supercharge their training, fitness and health goals. Novices as well as regular gym goers can be confused about many aspects of training when at the gym, so here are my five quick tips......
Contact me at http://www.samwattfitness.com/contact.html if you need to kick start your training Sam Watt My Aims for 2013 were......
Action (not goals!) for 2014
I expect to tick off every single one of these goals. What are you goals?? Happy New Year everyone!!!! Superbly strong 60kg barbell walking lunges from Lucie (how many people can lunge their own bodyweight - male or female?). She has put on a stone in quality muscle within just 5 months of training with me but all in the right areas to improve her body composition. She trains super hard with heavy squats, lunges, deadlifts and under my careful supervision her body has transformed as you can see from her selfie! Not forgetting - she also eats clean too (as she should, being a knowledgeable nutritionist!). Training hard and smart really does pay off! Are ready to make the change? If so, you can contact me for a chat @ http://www.samwattfitness.com/contact.html Sam Watt |
AuthorSam Watt - Champion personal trainer and nutrition advisor Archives
January 2020
Categories
All
|