Lorence first commenced personal training at Alltone Fitness in late 2017. Since then he has lost a staggering 25kg. His body fat has decreased by 10%
while increasing his muscle mass. Lorence attends two personal training session
per week at Alltone Fitness. Since commencing, his fitness levels have increased dramatically, his strength is up, and his exercise technique is text book. His results are testament to his hard work and commitment
with his health and fitness. Lorence we
salute and congratulate you!
So guys there you go, if you are in need of a body transformation then drop us a line. Your perfect body awaits you.
Mark here from Alltone Fitness Personal Training Studio Eltham.
Spring is around the corner which means for a lot of us it's time to get off the couch and shed those winter kilos. Today I will be sharing with you my top 5 fitness tips, hopefully they will help motivate you to wake from your winter slumber, and get the most out of your fitness regime.
1. Add HIIT training in your workouts!
High intensity interval training is fantastic at burning maximum calories in a short amount of time. It's a fantastic fat burner as it elevates the metabolism much higher than would steady state cardio. Long gone are the days of sitting on a exercise bike for 30+mins, a short burst of 10-15 min of hiit training can be all you need to kick start fat loss, improve oxygen consumption and have you feeling fitter in no time. ( Please drop me a line if you would like some example hiit workouts)
2. Take rest days from exercise
More is better right? Actually, no it isn't when it comes to exercise. Our muscles recover and grow while we are resting not working out. When we perform strength exercises, we cause damage to the muscles fibers by tearing them. ( nothing to be alarmed over as they are extremely small micro tears)
With the right nutrition and rest the body repairs those micro tears in the muscles fibers making them much stronger and bigger to cope with any additional stress ahead. By not resting, your not allowing your body to recover adequately. Ensure you take 2 - 3 rest days per week from your fitness regime.
3. Get advice from a fitness professional
Feel as though your not getting to most out of your workout? Do you leave the gym feeling like you haven't really pushed yourself? Or do you just simply don't know what to do? This is where going to see a personal trainer could be the answer for you! Performing exercises incorrectly can lead to an ineffective workout and serious injury. Working with a fitness professional will teach you the fundamentals when it comes to lifting weights and performing the movements correctly. An experienced personal trainer can also spot postural imbalances and help correct them by prescribing a mobility routine to help improve mobility and posture.
4. Technique over weight
Going heavy in the gym reins supreme right? Well... Yes but also no.. Confused? Well let me explain.. Going heavy while not performing the correct technique can put unwanted stress on you neck, joints, and spine leading to serious injury. Only increase the weight once you are able to perform all the prescribed sets and reps with strict technique. This works the target muscle more effectively leading to more time under tension with greater results. 5. Use compound movements (exercises) Compound movements are exercises that require several joints and muscles to be working at the same time. For example, the barbell bench press is a compound exercise. The primary muscle group being worked are the pecs, followed by the shoulders and triceps as the as-sister muscle groups helping with the exercise. Not only are you getting more bang for buck you also burn more calories, improve movement efficiency, increase muscle mass (hypertrophy) and elevate your metabolism much higher than an isolation exercise would. (single joint movement) Some examples of compound exercises are, squats, pull us, push ups, deadlifts and seated rows.
So there you go guys, I hope that has been helpful for you getting the most out of your fitness regime.
Please feel free to drop me a line if you have any questions.
Hi Gang Mark here from Alltone Fitness Personal Training Gym in Bundoora. Winter is approaching which means cold mornings, lack of motivation and an increase in calorie dense foods creeping their way into our diets. Getting up and going to the Gym Greensborough becomes a real struggle. This is why today I am sharing with you a simple, quick and effective 15min upper body & core workout which can be performed in the comfort of your own home. No equipment needed, all body weight exercises! Super effective at elevating the metabolism and burning fat. WARNING: If you have a serious medical condition, high blood pressure, injuries or are extremely unfit, then I highly recommend you seek medical clearance from a health care professional before commencing any fitness program.
1. PUSH UP
3
SETS
12
REPS
45
SEC REST BETWEEN SETS
Option
1 – Knees Option
2 – Toes
INSTRUCTIONS:
Start
by lying face down on a mat, beginners on their knees progressing onto toes.
Place your hands slightly outside your shoulders. Make sure to keep your core muscles tight by
pulling your belly button in towards your spine. Keep your body in a straight
line while slowly lowering your chest down between your hands. Ensure that your
elbows remain close to your torso. Just as your chest is about to touch the
floor push back up straightening your arms so you finish in the start position.
This is one repetition.
Tip: Reduce the rest between sets to 30 seconds to increase the
intensity. Avoid lifting your hips in the air.
2. HEEL DROPS
3 SETS
16
REPITITIONS ALTERNATING LEGS
30 SECONDS
REST BETWEEN EXERCISES
INSTRUCTIONS:
Begin by
lying on your back with your arms by side. Bend both knees bringing them
directly above the hips in a table top position. Pull your belly button in
towards your spine and ensure your lower back remains pressed into the floor at
all times. Slowly lower one heel to floor while keeping the other leg in the
table top position. As the heel almost touches the floor lift it back up to the
start position. This is one repetition. Now lower the other heel to the floor
following the same instructions as above.
Tip: Make sure you inhale deeply as you are
lowering your heel to the floor and exhale as you lift your heel back to the
start position.
3. TWO LEGGED
CLIMBER
3
SETS
12 REPITITIONS
REST
30 SECONDS BETWEEN SETS
INSTRUCTIONS:
Begin in a
push up position with hands beneath your shoulders and feet hip width apart.
From here, step both legs explosively in towards your hands so they finish just
on the inside of your arms. Now reverse the movement by pushing off with your
feet and landing back into the push up position. This is one repetition
Tip: Keep your abdominal muscles tight throughout the
movement. To increase intensity, add a lateral jump as shown in the video.
4. SCISSOR KICK
3
SETS
BEGINNER
– 20 SECONDS PER SET
ADVANCED
40 SECONDS PER SET
REST
20 SECONDS BETWEEN SETS
INSTRUCTIONS
To begin, lie down with
your back pressed against the floor. Your arms should be fully extended to the
sides with your palms facing down. Note: The arms should be
stationary the entire time.With a slight bend at the
knees, lift your legs up so that your heels are about 6 inches off the ground.
This is the starting position.Now lift your left leg up
to about a 45-degree angle while your right leg is lowered until the heel is
about 2-3 inches from the ground.Switch movements by
raising your right leg up and lowering your left leg. Remember to breathe while
performing this exercise.
5. BENCH DIPS
3
SETS
12
REPITITIONS
30 -
45 SEC REST BETWEEN SETS
INSTRUCTIONS
Using a bench, couch or chair, extend your
legs out in front of you. For beginners, bend your knees at 90 degrees. Place
both hands on the bench spaced just outside hip width. Bent the elbows to 90
degrees while keeping your back close to the bench. Straighten your arms back
to the starting position. This is one repetition.
Tip: Avoid flaring the elbows out to the side;
6. RUSSIAN TWISTS
3
SETS
40
SECONDS EACH SET
20
SECONDS REST BETWEEN SETS
INSTRUCTIONS:
Begin
by sitting on the ground with your knees bent and heels lifted 20-30cm off the
ground. Lean back and keep your spine straight.
Abdominals must remain tight throughout the exercise. Place both hands
in front of your chest, arms should be slightly bent. Begin by twisting side to
side while maintaining a straight back. Repeat for prescribed time.
Tip: If this is too
difficult, then place both feet on the floor
Well there you go guys! Perform this fitness routine 2-3 per week for a heart pumping, fat busting workout.
Priscilla's personal training and weight loss journey
20kg Down & Still Going!
It’s been a pleasure being a part of Priscilla’s weight loss journey. To date, she has lost 20kg along with dropping close to 10% body fat. Her lean muscle mass has increased, she looks amazing and her energy levels are up. Priscilla has been attending two personal training sessions in Greensborough a week at Alltone Fitness along with staying active throughout the week. At her training sessions we have focused on strength training and boxing. At Alltone Fitness we believe strength training is the number form of exercise for overall health, and especially for weight loss! Strength training has a much greater effect on boosting your metabolism than any other type of exercise which results in turning your body into a fat burning machine. Well done Priscilla, looking forward to being a part of the continued success. We also love including boxing in our personal training sessions. Boxing is a great cardio workout along with improving endurance
Winter has finally set in and staying motivating can be a challenge for some over the coming months. Getting up early and heading out for a run or to the gym becomes a real struggle. So I thought I would put together a few exercises which target the lower body and core muscles. They can be performed easily in the comfort of your own home and will only take 10-15 minute's to complete. If you have never performed the exercises below, have a serious medical condition, injuries or any other health issue then I highly recommend seeking advice from a medical professional before commencing any exercise program. Enjoy!
SQUAT
3 SETS
10 REPETITIONS
30 SECONDS REST BETWEEN SETS
INSTRUCTIONS:
Stand with your feet a little wider than shoulder width apart and your toes slightly turned out. Have your arm directly out in front of you parallel to the floor. Keep your abdominal muscles tight, begin by pushing your hips back and bending at the knees. (Similar to sitting back onto a chair.) Keep the weight in your heels. While squatting, keep your knees tracking in line with your feet. Ideally you want to lower yourself so your hip joint is slightly lower than your knees. Push up through the heels extending your knees and hips until you are back to a standing position.
Tip: Keep your chest high while performing the squat. Knees should not pass the toes.
Reduce the rest between sets to 30sec to increase the intensity.
BIRD DOG
3 SETS
16 REPETITONS
1 MIN REST BETWEEN SETS
INSTRUCTIONS:
Start with on your hands under your shoulders and knees under your hips, while keeping your head, neck, and back straight. Raise your right arm and reach it forward until it’s in line with your torso. As you bring your arm forward, kick your left leg backwards until it’s straight and in line with your torso, hold for 1 second. Slowly bring your arm and leg back to the ground and repeat with the opposite arm and leg.
Tip:Avoid sagging or elevating your hips throughout the exercise. If you have not performed this exercise before, you can start by resting both knees on the floor.
MOUNTAIN CLIMBERS
3 SETS
MAX REPETITIONS
30 SEC REST BETWEEN SETS
INSTRUCTIONS:
Commence in a plank position on your hands. Ensure your hands are directly beneath your shoulders and feet are hip width apart. Step your left knee in towards your left elbow. Do not let your left foot touch the ground, then step the left foot back out into a plank position. Repeat on the right hand side. Do as many as possible.
Tip:Avoid lifting your hips in the air, keep your abdominal muscles tight.
