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