Im back!!!

Hello all.  I am now back online and will be reporting my new advice over the Christmas period!!!  I will be uploading regular pics showing my transformation to hopefully the best shape of my life. 

The infamous V

At the top of the list of attributes that are wanted in an all rounded well developed body is the V taper.  This is achieved by developing full flared lats (back width) and large rounded shoulders while keeping a tight small waist.  The plus side is the bigger your shoulders are the smaller your waist will look and vice versa.  To achieve this look work on your pull ups and lat pull downs, side delt raises and lots of ab work but avoid too much weighted ab work as this can thicken your waist and make it look bulky! 

The peeled to the bone diet!!!

Here is a sample diet to get you ripped for summer! You will need to start weighing your food so invest in some food weighing scales.  Remember this is based on my current weight so amounts can change based on your personal weight.  We are aiming for CARBS 1g per pound of bodyweight, PROTEIN 1.5-2g per pound of bodyweight and FAT 0.5-0.75g per pound of bodyweight. This is for a training day!

Breakfast
Black coffee
50g porridge made with water, honey, Cinnamon and raisins
2 scoops of whey protein mixed in
1 tbsp natural peanut butter

=60g carbs, 50g protein and 20g Fat

Mid morning snack
2 scoops of whey protein
Handful of nuts

=50g protein and 15g fat
Pre workout 30 mins before training
1 scoop of whey with an apple and pre workout supplement of black coffee

Post workout straight after!!!
1 plain bagel with jam and 2 scoops of whey protein

Lunch split into 2 meals leave at least 3 hours between
2x 200g chicken breast fillets (skinless) grilled or oven roasted
2x 50g (uncooked measure) brown rice boiled
Mixed veg with half an avocado

=100g protein, 70g carbs and 20g Fat

Dinner
200g salmon fillet with mixed veg

=50g Protein and 25g Fat

Before bed
250g Fat free cottage cheese
Handful of mixed nuts

=35g protein and 15g Fat

Drink lots of water around 2 litres a day around training and take multivitamins everyday.  Mix it up if you don't feel like chicken go for other lean meats tuna, turkey etc. Enjoy!!!

Dan Helligso PT

A cup of the black stuff please!

Coffee before training can increase strength, stamina and help you burn fat!  Caffeine taken about 30 mins before training will have you ripped to shreds and lifting more in no time....Its a no brainer...Go for sugar and milk free options instead grab a double espresso or an americano next time you hit the gym...if you cant handle it completely black sweeten it up with sugar free sweeteners.

BEST STACK EVER!!!!

BAGELS BABY

Bagels are a great post workout meal.  They are low in fat and pack lots of simple carbs to replenish your glycogen stores after training!!! Each plain bagel contains around 40g or simple carbs and tastes great! Just remember they are for after training or first thing in the morning only! But if your training hard they are great try spreading your favorite sugary spread on them eg Jam or honey which have there very own benefits but avoid fatty spreads as this will slow digestion and your body needs the carbs straight away. ENJOY!!!

Timing is everything!

When it comes to both training an nutrition timing is so important I cant even start to explain how important!!!! For example doing your cardio and weights in the morning will ramp your metabolism up more than later and night and have you burning those pounds away as the day goes on.  The same applies for what you eat and when.  So let me lay it out for you.

• Simple carbs eg sugary food, white bread pasta and rice should be consumed either first thing in the morning or after a hard training session to replace glycogen stores and create an anabolic state.
• Complex carbs eg wholegrain, brown rice, wholewheat pasta and oats throughout the day to keep you feeling full and releasing energy slowly but not the last meal before bed as this will blunt GH release at night so blunt your growth!!! Keep it light and carb free.
• Fast acting protein eg eggs, whey isolate shakes in the morning and after training to replenish protein stores ASAP.
• Slow digesting protein eg casein shakes, low fat cottage cheese and Greek yogurt at night before bed to stop catabolism (body using muscle for fuel as you ain't eating while you sleep but your still burning calories)
• Healthy fats at night.  These slow down digestion even more so your night time protein can keep you anabolic all night up to 7 hours.

WELCOME BACK!!!

Hey guys I'm back and ready to dish out more info that will have you ripped and ready for the summer and for the rest of your lives!!!

Summertime!!!

Here we are again....summertime, we have holidays coming up and we are feeling the pressure so here are some tips and advice to get you ripped and ready for summer. Like most people I like to try and pack on some size during winter so when I rip up for summer I have slightly more muscle. Many people have unrealistic expectations that they can naturally pack on masses of muscle but in the real world it is gradual but well worth it in the end! Here are some of my top tips to follow in order to become a lean mean fat burning machine.

- avoid carbs late at night stick to protein and healthy fats.
- cut back on salt your body needs it but to much will make you hold water.
- try to drink at least 2 litres of water a day...stay hydrated! Stay ripped!
- up your cardio! Try to aim for 5 sessions a week.
- lower your carb intake and up your protein and healthy fats (see my nutrition maths)
- avoid sugary/simple carbs except for first thing in the morning and after intense training.
- train abs 5 times a week.
- keep food diaries, videos and pics to log your progress.
- don't rely on weighing scales use the mirror and tape measures.
- KEEP AT IT!!!!!!!!!

Exercise of the week!!!

Hanging leg raise pull up

Next time your training your back try to finish off with this little number which combines a behind the neck pull up and hanging leg raises.

Try to build up to 10 reps or if your a pro 20

Just remember form is everything so don't swing!!!!

Dan Helligso PT

Overtrainers beware!!!!

One of the biggest mistakes made when training hard is overtraining. As you start to get into your training and nutrition routine you may find yourself getting a little obsessed and trying to rush results leading to overtraining. This can lead to you feeling constantly tired, demotivated, susceptible to illness and halt results. A very simple was to look at this is by remembering these three rules!!!
1.TRAIN one body part once a week (if you train to your max this is all you body needs)
2.EAT good nutrition is paramount!!! Keep it clean and full of good sources of protein, carbs and healthy fats.
3.REST let your body rest never train a muscle again within 48hrs of first training and try to get at least 7hrs sleep every night.
By following this simple 3 step plan you will succeed!!! Remember you don't grow in the gym you grow out of it! You grow while you rest so remember.......

IT'S NOT A DIET, IT'S A LIFESTYLE!!!!!!

Dan Helligso PT

No Time wasters please

We've all done it, gone to the gym and spent half the time talking or just sitting there watching the tv. Just remember you are in the gym to train! If your not feeling up to training session or your feeling tired and unmotivated get a strong black coffee down your neck and pump up your favourite tune on your iPod! I like to watch my favourite bodybuilders videos before a session to inspire my workout! Every skipped session in the gym is a missed opportunity to reach your goals! Keep your rest periods in the gym short no longer than 2 mins and always, always work at your maximum potential. Only you can make your goals a reality!!!!

Dan Helligso PT

GET A GRIP!!!

If you are like me you will have felt at some point that your back workouts are suffering due to a weakened grip.  For many years lifting straps have been used to increase grip and therefor increase your muscle building potential.  If your grip goes before your back has reached failure you are not working at your full potential!!!  Just remember that straps are there for you when you need them only! Don't become reliant on them or your grip will never improve and you may risk injury and an injured wrist will set your training back.  At the start of your workout try to avoid straps, only when you feel your grip is failing first should you employ them.  Straps will also help when performing hanging leg raises as your grip may weaken before your abs do.  There are also various hooks on the market but I would recommend straps.  Try www.monstersupplements.com for a great variety.  But you can get some perfectly good maximuscle ones at argos.

Dan Helligso PT

Rope work a lost art of CV

Rope work (skipping) is in my opinion one of the best full body conditioning and fat burning exercises.  After your weights  training try this little number for 15  -20 mins.  It takes alot of practise but will have you sweating and burning fat at a ridiculous rate. 

Start with some light skipping to get the blood pumping and to make sure you are fully warmed up, then skip as fast as you can  for 1 minute stop then rest for 1 minute and let you heartrate which should be high come down then repeat.  Do this for 1 min on 1 min off for 15 - 20 mins and you will feel the burn trust me. During the fast skipping minute, work as hard as you can and you will reap the rewards afterwards. The plus side to doing this after weight training is that you have used up all the glycogen in your body and will be burning bodyfat only.  Also the sortness of the training makes sure no muscle is lost.  This training is a form of interval training. Interval training involves short bursts of high intensity training  split up with rest periods.  In short your heart rate is elevated then brought down then elevated again.  This training also called HIIT training (high intensity interval training) it keeps your metabolism at its peak and can keep your body burning fat all day long. 

Sit up and pay attention!!! ABS perfection

Everybody who has spent time trying to get in shape has at least attempted a sit up.  Everyone is after the perfect set of Abs and many have spent endless hours performing sit ups but with little to no results, leaving them feeling unmotivated.  Let me take you back to basics, forget fancy fads and let me unveil the truth behind getting those ripped and chiseled abs!!!

Here is all you need to know!!!

• Everybody has abs both men and women, if you cant see them they are being covered by a layer of abdominal fat.  To achieve great abs bodyfat must be kept low enough,  base your nutrition and CV on how visible your abs are.  If you cant see them increase your CV.  If your already doing 4-5 good sessions a week take a look at your calorie intake as it may be too high.
• Doing endless sit ups wont burn enough bodyfat to make a difference you will need CV!!!
• Train your abs at least 3 times a week make sure you hit upper, lower, obliques and your core every session with a variety of exercises which I will explain.
• Keep rep ranges moderate if you can execute 100 sit ups at once your form most likely needs work.  Try to perform around 20 reps slow and controlled focusing on breathing but always reach failure.
• Perform your Ab routine as part of a circuit with no rest between sets eg: 20 reps sit ups - 20 reps hanging knee raises - 20 reps twist crunch - 1 minute plank.  Rest for 2 mins then perform again until you have performed 3-4 circuits.  IF ITS BURNING ITS WORKING!!!
• Core is so important not only for great abs but a strong core will help in almost every other exercise imaginable.  Perform at least 1 minute of the plank or side plank in your routine.  Yes it burns but don't neglect this one!!! As your core strength increases increase the time..TEST YOURSELF!!!
• The abs that you're born with are what you've got! Yes you can define them and bring them out like ice cubes in a tray but you cannot change there overall shape.  Every ones abs are different some people appear to have an 8 pack some a 4 but that is what you are born with so lets get them working and BE THE BEST YOU CAN BE!!!!

Gregg Plitt fitness model

 Dan Helligso PT

Understand to achieve learn your body

Dan Helligso PT

Breakfast the most important meal of the day!!!

When you were told as a child that breakfast is the most important meal of the day it couldn't be more CORRECT!  If you are striving for the body you want then you have to start each day right, not only will the right breakfast give you energy for the day but will help you build muscle and burn fat.  At night you are in a way fasting (starving the body) for many hours so the right nutrition in the morning is so important!!! You need three main things in a good healthy breakfast.

1. Fast digesting sugary simple healthy carbs eg: high GI fruit like raisins or honey to spike your blood sugar levels and instantly blunt your bodies starvation, Slow release complex carbs eg:oats or brown bread to release energy slowly throughout the day.
2. Protein-the building blocks of life!!! our body needs this to grow. Try to aim for lean sources eg: egg whites or a protein powder. 
3. Healthy fats to help fat burning and muscle building, THAT'S RIGHT FAT TO BURN FAT!!!! get this from nuts, seeds or 1 or 2 egg yolks a day don't be scared you body needs this.

So make sure you get carbs, protein and healthy fats every breakfast if you want results.  The right breakfast will bump up your metabolism and shred that fat away!!! Start as you mean to go on!

Dan Helligso PT

Private sessions

I am currently taking private session bookings please email for more information and prices.

Dan Helligso Personal Training

Inner chest, take a look into Dans treasure chest!

Inner chest can be hard to develop as not all exercises hit it in full effect, try throwing these into you current routine

Medicine ball press ups- grab a medicine ball or football, place both your hand close together on it and perform as many slow and controlled reps as possible making sure you squeeze your pecs as hard as possible at the top of the movement.

Cable flys of pec deck incline, flat or decline- This will have for inner chest in pieces fast...These are a must.

Close grip bench press- This bad boy will hit both your triceps and inner chest and is best performed safely on a smith machine

Give these a try in your next workout and your inner chest will be bursting out!!!!  Remember strict form and concentrate on feeling the contraction!!! Mind and muscle must work together as one if you want to grow!! We are building our bodies not trying to lift massive weight...so dont rush strength will come in time.  LEAVE YOUR EGO AT THE DOOR!!!

Building the perfect chest!!!

We strive for the perfect muscular body but rated as one of the most important muscles by us is a perfectly developed chest with mass, proportion and striations.  Your road to a great chest starts right here!  The perfect chest needs full outer, inner, upper and lower fullness and definition.  Definition mainly comes from low bodyfat which displays muscle striations (the lines made up from pectoral muscle) but to support that you will need overall pec mass mainly developed during heavy compound movements eg:bench press, weighted dips.  Upper and inner pecs are the most neglected part of the chest by most and strangely enough the most sought after and visually pleasing.  Below I am going to give you my current chest training routine and explain my reason for each exercise.  I will also give you alternatives.

Franco Columbo with his huge developed chest. Legendary!

1. 4 sets Incline dumbell or barbell press - A great upper pec compound exercise, a compound exercise is an exercise that uses more than one muscle,  a barbell press uses triceps, front deltoids (shoulders) but mainly chest.  Compound exercises make the body produce more growth hormone and natural testosterone equaling increased muscle and decreased bodyfat.  We do incline first as you are strongest at the beginning of you session and upper chest usully needs more work as it is most neglected, but mix it between incline and flat from week to week.
2. 4 sets Flat bench dumbell or barbell another great overall mass builder should always be included and utilises the whole chest.  Machines can be used on occasion but freeweights are a must when available.  You want big chest you've got to go oldschool.
3. 4 sets dips/weighted dips or decline benchpress. Weighted dips are the best lower and outer mass builder and can be done in the gym or at home you need these in your life!!!
4. 4 sets flat or incline dumbell fly. A great exercise to really stretch your chest and give it a fuller and wider look. perform with strict form getting a deep stretch at the bottom and squeeze the top, this should be perform as if yo are hugging a tree.
5. 4 sets cables, pec deck or cable bench fly. These badboys are the daddy of inner pec development as they put your pecs through constant tension throughout the movement.  For an extra burn in your inner pec hold the top position of the exercise for as long as you can on your last rep until you cant hold it any more trust me this hurts!!!  

Now remember to train hard, eat well and don't over train!!! If you are training properly you'll only need to train your chest once a week!!! Over training is detrimental and can make you lose mass!!!!
Perform multi muscle exercises (compound)first and finish with isolation exercises (1 muscle) eg pec deck, fly.

REMEMBER- MASS+LOW BODYFAT = DEFINITION = PERFECT PECS

Cheat meals the rules!!!

Ok you have to be dedicated with your nutrition and stick tight to your clean foods eg: brown rice and chicken week by week but a nice cheat meal once or twice a week will do you the world of good.  After several weeks on your new improved clean diet you will start to crave the old unhealthy foods you used to eat but follow these simple rules and before you know it your cravings will become almost non existent and so will your bodyfat!!!

1. Allow 1-2 cheat meals a week but aim for beneficial meals eg Steak and a large jacket potatoe and a small desert.  This way you are getting a large amount of protein, carbs, saturated fat and calories which your body will need for extra growth.
2. Drink plenty of water whenever cravings occur.  Dehydration can trick your body intio thinking its hungry.  Try to aim for atleast 2 liters a day.  The easiest way is to carry a 2 liter bottle with you and sip throughout the day as your body can only use small amounts at a time.
3. Spice up your meals!!! use spices instead of sugar laden sauces on your food,  they taste great and have many benefits.  Try cinnamon, cayenne pepper, chilli pepper ad salt free mixed spices.
4. If you still crave that chocolate bar reach for a tasty protein shake or bar. If the craving is still there aim for dark chocolate over 70% coco or chocolate covered peanuts or raisins.

Stay true and stay lean!!!!

My transformation



Here are 2 pictures displaying how I have transformed my own body in a short period of time through hard work, determination and passion for health and fitness not just as a hobby but as a lifestyle.

Remember believe and you will achieve!!!





No cardio and lack of nutritional knowledge lead to

lack of muscle definition and high bodyfat




Now thanks to correct nutrition and CV my
Bodyfat has dropped dramatically and
muscle has increased



Basic muscle building maths listen up people!!!!!

Basics for muscle building and fat loss
Intakes
Protein

• 1-2 grams per pound of bodyweight

Carbs

• Mass building - 2-2.5 grams per pound of bodyweight on training days
• Fat burning - 0.5-1 gram per pound of bodyweight on training days
• Rest days 0.5-1 gram per pound of bodyweight

Fats

• 0.5 grams per pound of bodyweight

Follow these simple guidelines and you will see results!!! Remember stick to clean foods eg: Brown rice, oats, chicken and healthy fats like nuts.  Keep it up guys!!!!

Skipping a lost art of CV

NEED HELP?!

I have been training for many years now and have been my own Guinea pig with everything from cardio, weight training and nutrition.  I am a fully qualified PT and nutritionist and love talking about it so if you feel at a loss as I did many times throughout my training please feel free to ask.  Dan Helligso PT

Muslcebuilding meal ideas

Follow these simple meal ideas and stay lean and muscular all year round.  Just remember the only person who is in between you and your dream body is you!!! Keep at it!!!

Inspirational beginners chest training sessions

Supplements the top 5

1. Whey protein try GASPARI nutrition MYOFUSION double chocolate it tastes amazing!!!
2. Creatine monohydrate
3. Glutamine
4. Nitric oxide
5. ZMA

THE BEST PROTEIN WHICH IS SLOW AND FAST RELEASE

THE BEST NITRIC OXIDE

My personal favorite supplements come from GASPARI nutrition check them out at http://www.monstersupplements.com/  trust me I have used every supplement out there and these are all you need to stay lean and buld muscle.

More inspirational videos

Great natural strength

Shopping list must haves

For your nutrition plan to be successful you need to make sure your eating the right foods.  Your cupboards should be full of healthy complex carbohydrates which keep you bloodsugar stable.  Lean meats, fish and eggs and fruit and veg.

Best complex carbs all you need

• Brown rice
• Brown bread
• Wholewheat pasta
•  Oats
• Sweet potatoe

Best Lean meat and fish

• Skinless turkey or chicken breast
• Tuna

Other needs

• Plain nuts for healthy fats
• Eggs
• Fat free cottage cheese
• Fruit and veg

OBEY THESE 3 RULES!!!

1. CARDIO  start slow and work your way up.  whatever your goal make sure you include at least 3 sessions a week for 30mins - 1 hour no longer.  This can include anything from running to skipping to swimming.  Keep it up and make sure by the end your heart is beating and you better be sweating.
2. WEIGHT TRAINING again start slow and don't rush.  Leave your ego at the door we are trying to stimulate and build muscle not become powerlifters.  Never spend longer than 45 mins a day on weights and get at least 4 sessions a week.  Always stretch and warmup and keep your rep range between 6-12 you should always use a weight that you reach failure on.  If you can achieve more than 12 up your weight, likewise if you cant get 6 with correct form  drop you weight down.  Set by set increase your weight. 
3. NUTRITION to get this spot on you need to know your own bodyweight.  There is much more to it but here are some simple rules you need.  To grow you need around 20-22 calories per pound of bodyweight and to cut fat you need around 12-15 calories PPBW.  A simple way to look at it is for your body to grow your calories have to exceed what you burn in a day.  To lose weight you must burn more calories than you take in....SIMPLE. 

CV and Nutrition keep it up!!! Rule 1

CV (cardiovascular exercise) is one of the most important aspects to creating an all round visually pleasing physique.  Forget what you have heard from huge guys carrying tones of body fat that cardio will eat away all your muscle and that is why you should skip it.  The simple fact is you want to be ripped and muscular at the same time and you will never achieve that by carrying more than 10% bodyfat.  The trick is finding a happy medium and trust me it took me awhile but it is well worth it. If your nutrition and rest is right and don't overdo your cardio you wont waste any muscle! Follow my steps and you will see.  Don't get me wrong I fell into exactly the same trap and found myself walking around with enough bodyfat to keep me very warm in winter.  I spent ages listening to the wrong information from people with no idea about nutrition or training because all I wanted was to be huge.  DON'T RUSH IT! Trust me eating 6000 calories a day will not make your muscles grow any faster than getting your bodies perfect calorie amount.  Yes you will get big fast but it wont be muscle!!!  Yes un-natural bodybuilders regularly take in up to 6000 calories a day offseason but this is needed when using PED (performance enhancing drugs).  Remember stay all natural!  You will need to start counting your calories from day to day, yes this sounds complicated but you get used to it and before you know it you will know the calorific info on all your foods and nutrition will become a piece of cake.  I am going to make this as simple as possible from all I have learned to make your goals simple.  If you are willing to put the time and effort in and follow my steps it will work!!! Guaranteed!!!

True natural inspiration

Here are some of my favorite natural bodybuilding videos. I find them very inspirational and a true testiment to what is possible without the use of performance enhancing drugs
Rob Riches is an all natural fitness model and personal trainer from the UK

Rob riches chest training part 1

Part 2

Jason Powell

The most important aspect to achieving the body you crave is all about dedication not only to training but more importantly nutrition. throughout my blog I will take you from the very basic to the more complex diets and exercise routines out there.

Welcome to Dan Helligso Personal Training

Hi welcome to Dan Helligso personal training, your one stop blog for all the fitness and nutritional information you will ever need.  Dan Helligso PT is run by myself and is a personal training and nutritional service for everyone from novices to the most experienced fitness enthusiasts.  My blog will discuss every aspect of training, nutrition and the lifestyle you need to Be Your Best.

First off I will give you a quick background on myself.  I have been personal training now for many years and have worked for many major health clubs and private clients.  I have been inspired to write a blog as I am constantly asked for advice in the gym so hopefully this will help you get the information I have learned through my many years of being my very own guinea pig.