Hobart Personal Trainer | Hobart Fat Loss | Hobart Personal Training

Hey there,

I’ve been sent these two little video clips which have some nice little challenges for you!

First up is the ‘Ultimate Warrior Workout Challenge’ which is brought to you by Nate Green.

Pretty simple concept really, push yourself for 60 seconds, rest for 15 seconds and repeat for a total of four sets.

The exercises: Push ups, Chin Ups, Sit ups and Dips.

The goal: Maximum reps.

Second up is the ‘Three Minute Push Up Challenge’ brought to you by Craig Ballantyne.

Pretty simple this one. Just bang out as many push ups as you can in 3 minutes.

Let me know how you go. I will give them a crack and post my results.

We all know that it is important to eat plenty of vegetables and fruits, and chances are that you need to increase your intake. Not many people really do get enough, especially when it comes to the vegetable part.

Fruit is typically sweeter, more enjoyable and more practical. For instance you can just grab and apple, orange and banana in the morning and throw it in your bag. Not so appetising or easy to do with brocolli, celery and capsicum.

So how can I add some more of this high fibre, nutritious, lean body food to my diet?

1. Get a good blender. Start with green tea (chilled) or water as your base and have at it. You can mix and match vegetables and fruit to get great flavours and a heap of nutrition. One blended shake like this could have more nutrition in it than the rest of your normal diet!
2. Saute it with onions. Just about anything tastes good when you saute it with onions in a pan. Add a little bit of your favorite flavored olive oil, some garlic or salt and add it to your chicken or beef.
3. Home made guacamole/salsa. Start with an avocado, some sauteed onion and tomato. Then add your favorite vegetables to make your very own signature dish. Once again serve it as a side to your chicken or beef, or you can use it as a healthy alternative to store bought dips.
4. Think fruit not grains for breakfast. Replace your favorite grain based breakfast cereal with your favorite fruit and go from there. Add some yogurt, mixed nuts or blend it with some cottage cheese. This also works well with berries!
5. Always carry fruit. It is a great idea to have a piece of fruit on stand by. This way it will be your first port of call in case you need a snack, or are going to be late for your next meal. No more running to the store for a chocolate bar or going to the take away for lunch, have this on stand by and you be able to keep the diet horrors at bay!

Let us know your favourite, most practival way of increasing vegetable or fruit intake.

Fat burning workouts need to be high intensity and use compound and full body exercises. The combination of using large muscle groups and minimal rest periods will shock your body into the fat burning zone. As my friend Donovan says, “There are two zones. The Comfort Zone and the Burn More Fat Zone…To get to one you have to get out of the other.”

If your workouts are in the comfortable zone you won’t be maximizing your fat burning potential. Push yourself and you will realise what you and your body are truly capable of achieving.

This weeks workout has three phases. The first two consist of 5 exercises performed in a circuit fashion with no rest between exercises. Rest 90-120 seconds between circuits, and take up to 5 minutes between phases.

A1: Front Squat x 20
B1: Chins x Max (-2)
C1: Mountain Climber x 25 each side
D1: Dips x Max (-2)
E1: Clean and Press x 10

A2: Romanian Deadlift x 20
B2: Inverted Body Row x Max (-2)
C2: Stability Ball Crunch x 25
D2: Pushups x Max (-2)
E2: Burpee x 10

Finish with Medicine ball slams 3 x 30secs with 30secs rest.

Remember: You can either be in the comfort zone or the Burn More Fat zone. To get into one you have to leave the other.

WHICH ZONE ARE YOU IN?

I had a client today that wanted to lose some belly fat. Pretty much something that happens everyday!!

To his suprise the workout I gave him had no crunches, situps, or other ‘ab’ exercises. After countless hours of doing these exercises in an effort to get some stomach fat loss, he had developed a strong functioning core. All I needed to do was help him to shed the layer of body fat that was hiding these great abs!

After covering some nutrition basics, he walked away with the following workout:

3 circuits of:

Barbell Squat x 12-15
Chin Ups x Maximum -2
Step Ups x 12-15
Push Ups x 12-15

Rest 2 minutes between circuits

3 circuits of:

Static Lunge x 12-15
Seated Row x 12-15
SB Leg Curl (1 leg) x 12-15
Dips x Maximum -2

Rest 2 minutes between circuits

Fat Burning Cardio Intervals:

2 minute warm up
5 x 30 seconds hard – 90 seconds easy
3 minute cool down.

Have a go at this workout, 2-3 times per week, for the next month and you will be seeing those long lost abs once again!