Boost Your Metabolic Rate and Sleep Better: The Benefits of Strength Training

The Remarkable Impact of Exercise on Brain Function and Memory: Why Moving Your Body is Essential
Functional strength training should be part of life because it helps you perform daily tasks and greatly impacts two very important health factors: metabolic rate and sleep quality. In this article, you will learn exactly how functional strength training can increase your metabolism and enhance your sleep, according to scientific data and the opinions of specialists

Effects of Strength Training on Metabolic Processes

Metabolic rate is positively affected by strength training. Regular strength training exercises build lean muscle mass, which are considered metabolically active tissues. This means that muscle tissue consumes more energy at rest than fat tissue does. Thus, people with more muscle tissue have a higher Basal Metabolic Rate (BMR) (Levels).

In addition, strength training increases the rate of excess post-exercise oxygen consumption, also called after-burn. This is the higher rate of oxygen consumption that occurs after vigorous activities as the body recovers. Subsequently, excess post-exercise oxygen consumption (EPOC) increases calorie burning after the workout, as shown by Nike. 

Obviously, body composition is a crucial predictor of metabolic rate. Muscle mass affects metabolism, which can be seen when comparing obese individuals with those who have more muscle mass. A study conducted in 2022 indicates that people with higher muscle mass have enhanced metabolic rates. Protein in our diet is of utmost importance, and other nutrients complement the body through calorie intake to build up more muscles.    

The Remarkable Impact of Exercise on Brain Function and Memory: Why Moving Your Body is Essential

The Incredible Impact of Strength Training on Quality of Sleep

The amount and quality of sleep are crucial for a person’s health, and strength training positively affects both. Regular strength training helps maintain natural body functions such as glucose, blood pressure, and metabolism control, which are important in reducing stress and improving sleep quality. Research has concluded that people who do resistance training have fewer problems sleeping at night and fall asleep faster. This could be because the physical stress caused by strength training induces the body to need deeper, recuperative sleep (Sleep Foundation). Moreover, strength training can help reduce anxiety and depression, which are prominent causes of sleeplessness, such as insomnia
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Why Hiring a Personal Trainer Can Help You Improving Quality of Life

Although beginning strength training has several positive effects, it is even more helpful when done with the assistance of a personal trainer. With expert guidance, workout routines are developed based on the client’s goals, and having someone there to guide and correct your technique helps avoid injuries. Furthermore, a personal trainer can help keep you on track. Start doing functional strength training and apply changes that positively affect your metabolism and improve the quality of your sleep.
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Boost Your Fitness Journey: Master Work-Life Balance and Gain Body Confidence with Vijune’s Proven Strategies

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In life, it’s easy to lose ourselves and lose track of our health. When we finally decide to wake up and take care of ourselves, we may find that we’ve strayed too far. This isn’t just about losing weight; it’s v emotional highs and lows, a testament to Vijune finding the Will Power within herself to make a change and discovering ways to master the complex world of work-life balance. Imagine stepping onto a scale and seeing a number that just doesn’t seem right. A year into a demanding job in hospitality, working 50-55 hours a week without a routine for proper mealtimes, or being in an environment where you’re constantly stressed, can take its toll. Vijune is now a personal trainer based in the city of London, focusing on helping professional women get in shape and make lifestyle changes, just as she did. Her focus is on helping women understand the importance of strength training and how it can reenergise their lives, confidence, and energy.
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About Vijune

Working in hospitality can be challenging, often characterised by uncertain working hours and limited time for self-care. She noticed a gradual weight gain as her clothes began to fit more snugly; her jeans tightened to the point where she had to unbutton them when sitting down or after eating, and she moved up a dress size. During this period, she was in denial about her weight gain, refusing to accept it until she decided to step on the scale. That’s when she realised, she had reached 65kg, a significant increase from her usual 55kg, after less than a year of working. At that moment, feeling shocked and overwhelmed, she tearfully reached out to her boyfriend, half-convinced her scale was wrong. He suggested she work with a personal trainer to help her get back into shape. This marked the beginning of her journey to truly understand nutrition and exercise. In the initial stages of her training, the personal trainer advised her to focus on exercise and make small dietary adjustments. By cutting out snacks and making minor lifestyle changes, such as walking and cycling to work, with this she she successfully lost 5kg in a month. As I was really getting into going to the gym guess what the COVID-19 pandemic happened, during this period Vijune was faced with a new challenge of finding ways to keep fit, she began running. 4 times a week, doing 5k run and also doing online boxing sessions. During this period, she started experimenting with fasting and calorie deficits— she took her calories down to 1,200 calories on rest days and 1,400 on active days. Vijune says “My approach wasn’t perfect; I aimed for quick weight loss rather than health, but it was a learning curve”. After the pandemic, she Eventually shifted her focus towards building muscle and gaining strength. Now, she weights a healthier 60kg of lean muscle mass, thanks to a more structured and informed workout regimen. Vijune says “Through all this, I’ve learned the importance of self-acceptance and the dangers of comparison. My journey is mine alone, marked by ups and downs, but always moving towards a healthier, stronger me. This story isn’t just about weight loss; it’s about gaining a deeper understanding of health, fitness, and well-being”.
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During lockdown
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After two years of strength training

Vijune’s nutrition

Vijune says cooking at home has become a joy, it allows her to explore different cuisines without strict dietary restrictions. She focus on balancing proteins, carbs, vegetables, and healthy fats, without obsessing over calorie counting. She says her meals are varied, aiming for nutritional balance rather than following rigid diets.

Example:

Breakfast

  • Yogurt with fruits honey nuts
  • Avocado on toast/eggs

Lunch

  • Chicken noodles
  • Beef Tacos, chicken pasta

Snack

  • Rice cake with Hummus
  • Baked oat meal

Dinner

  • Beef Enchalodos
  • Chicken rice veg

Vijune’s Training program

5-6 days a week, with a main focus on strength, building lean muscle and conditioning.
  1. Before attempting any of these exercises, ensure you have a coach demonstrate how to perform them correctly.
  2. Never sacrifice technique for the sake of lifting heavier weights.
  3. Remember to warm up and mobilise before participating in any of these workouts.

Monday quads & shoulders

Sets Reps
Squats 5 5
Leg extension 4 8
Pendulum squat 3 8
Overhead press 3 8
Db Shoulder press 3 8
Cable later raise 3 8

Tuesday back/bicep

Sets Reps
Pull ups 3 3
Lat pulldown 3 8
Close grip Seat cable row 3 10
Cable Single arm row 3 10
Cable bicep curl 3 10
Db bicep curl 3 10

Wednesday glutes /chest

Sets Reps
Heavy Smith machine Hip thrust 4 6
Rdl 4 8
Elevated Bulgarian squat 3 8
Bench press 3 6
Db Incline chest press 3 8
Tricep dips 3 6

Friday glutes /back

Sets Reps
Squat 4 6
Front Foot elevated Lunge 3 8
Walking Lunges 3 20
Close grip Pull ups 3 8
Bent over row 3 8
Single arm pull down 3 10
Cable bicep curl 3 10
Vijune’s journey from feeling overwhelmed by her health to becoming a personal trainer highlights the power of taking control of one’s life. Through determination, lifestyle changes, and embracing strength training, she not only transformed her body but also her outlook on life. Her story is a simple yet powerful reminder that it’s possible to find balance, regain confidence, and achieve a healthier, happier self. Vijune’s experience shows us that with the right mindset and actions, overcoming challenges and achieving personal goals is within reach for everyone.
Instagram: @vijune.fitness

Unlock Your Running Potential: The Role of Functional Strength Training in Shattering Personal Bests

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Strength training is an indispensable component for runners. While running offers immense rewards for mental well-being, stress relief, and athletic challenges, pursuing it without incorporating strength and conditioning can lead to injuries. Far from hindering your running performance, building functional strength will significantly enhance it. Engaging in strength and conditioning sessions will make you more powerful, fitter, and leaner. Imagine possessing the explosive power to complete a 5k or 10k in record times—achieving a 5k in 19-25 minutes or a 10k in 45-55 minutes.
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I have assisted multiple clients in completing full marathons and half marathons. Two individuals who participated in the London Marathon achieved times of 3:35 and 3:50, respectively. Similarly, another pair who took part in the Hackney Half Marathon recorded times of 1:45 and 1:53. I can proudly say that the improvement in strength for each individual mentioned played a significant role in their achieving impressive times.
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Ola at hackney half
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Lucy at London marathon

Why is functional strength training so crucial?

Have you ever reached a point in your training where you started experiencing lower back pain, annoying knee pain, sore calf muscles, weak ankles, stiffness in the upper back, and tight hamstrings? If so, then these are issues that can be addressed and prevented through appropriate functional strength training. Often, the root causes of these problems and pains are muscle imbalances, weak ligaments and tendons, and a lack of reactive muscle strength. Engaging in functional strength training can help correct or prevent these issues, while also enhancing your performance over time.

To become a complete athlete, it is essential to train all types of muscle fibers. While the requirements of your sport may necessitate a focus on a specific type of fiber, achieving a well-rounded athletic profile involves developing all three types. Muscles are comprised of diverse fibers, each serving distinct functions:

Type 1: Slow-Twitch Muscles

These fibers operate slowly but can endure for extended periods. They utilise oxygen and glucose to maintain activity and do not fatigue easily. Suitable activities for developing these muscles include long-distance running and cycling.

Type 2A: Fast-Twitch Muscles (Oxygen-using)

These fibers are quick and utilise oxygen to generate energy. They can also function anaerobically, if necessary, which causes them to fatigue more quickly than slow-twitch muscles. To develop these fibers, engage in weight training with repetitions ranging from 3 to 8, 100–200-meter sprints, and similar activities.

Type 2B: Fast-Twitch Muscles (Non-Oxygen-using)

These fibers are also quick but rely on a process that does not use oxygen, leading them to tire the fastest among the muscle types. Develop these fibers through explosive training such as Olympic lifting, plyometric exercises, and short burst sprints, like the 50- and 100-meter dash.
This 12-week program is designed as a 3-day split training regimen specifically for long-distance runners. The primary goal is to enhance
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your running performance, transform you into a well-rounded athlete, assist you in breaking personal records, and enable you to sprint up hills effortlessly.
  1. Before attempting any of these exercises, ensure you have a coach demonstrate how to perform them correctly.
  2. Never sacrifice technique for the sake of lifting heavier weights.
  3. Remember to warm up and mobilise before participating in any of these workouts.
  4. If you are currently dealing with any injuries, research each exercise to determine if any of them could exacerbate your condition.
  5. Take a 30-second rest between each exercise.
  6. Measure your progress by taking a before and after picture from the back, front, and side views.
  7. Practice progressive overload but do so cautiously.

Monday: Lower Body

Sets Reps
Band crawl Walk 3 10 meter length
Psoas MarcH 3 20
Glute bridge with a resistance band 4 20
Leg press (single leg) 4 20
Bulgarian split squats 4 12
Romania deadlifts 4 12
Sled push 4 10-meter length
Kettlebell Lateral lunges 4 10
Seated calf raises machine 4 15

Wednesday: Upper body and Conditioning

Sets Reps
Battle rope 4 30 seconds
Medicine ball slam 4 12
Dumbbell farmer’s walk 3 10-meter length
Cable chops 3 20
Bulgarian split squats 4 12
Dumbbell chest press 4 8
Pull ups Or assisted pull Ups 4 6-10
Seated Dumbbell shoulder Press 4 8
Dumbbell single arm row 4 8
TRX row 4 10
TRX knee tucks 4 16

Friday: Olympic lifting and plyometric training

Sets Reps
Barbell Power cleans 5 3
Dumbbell Snatches ( single arm) 4 8
Press ups or knee press-ups 4 10
Box jumps 4 10
Ladder (high kness) 4 30 seconds
Kettlebell swings 4 15
Pistol Box squats 4 10
Medicine ball slam 4 10
Whether you’re aiming for a 5k, 10k, or a marathon, the evidence is clear: strength training is an essential component for runners looking to improve their performance. It’s time to redefine smart training by maintaining a balanced focus on the muscles that drive your running and the resilience that supports it.

Weight Loss: How Early Eating Habits, Genetics, and Tailored Fitness Regimens Forge the Path to Optimal Health

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Weight loss can be challenging due to the impact of early influences on eating habits. During gestation, a mother’s environment and dietary choices shape a child’s future eating behaviours. During pregnancy Neurological pathways develop rapidly, leading to the adoption of psychological eating patterns observed in the maternal environment (Gahagan, Sheila JDBP 33.3, 2012: 261). Family and cultural influences also play a crucial role in shaping dietary habits, which can significantly affect weight outcomes.
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Genetic plays a significant role in determining an individual’s body composition, tailoring fitness and nutrition plans based on individual genetic makeup can enhance the effectiveness of achieving specific fitness goals. Maintaining a healthy weight demands self-discipline and positive daily habits. Having trained and assisted individuals in losing up to 20-30kg of body weight (fat), I can assure you that achieving this necessitated change in their daily habits and mindset regarding exercise and food.

1. Testing

To achieve optimal results from your training, I would advise having the following factors tested, as they play an important role in health, wellbeing, and maintaining a healthy body composition. This can be done by Thriva.co And randox health
  1. Testosterone plays a crucial role in muscle regeneration, aids in muscle building, and helps regulate energy levels in the body.
  2. Thyroid hormones, such as thyroxine (T4) and triiodothyronine (T3), play a crucial role in regulating metabolism and energy production in the body. They influence various physiological processes, including heart rate, body temperature, and overall energy expenditure.
  3. Cortisol is often referred to as the stress hormone. It plays a role in regulating metabolism, reducing inflammation, and controlling blood sugar levels. However, chronically elevated cortisol levels can lead to negative health effects, including impaired immune function and weight gain.
  4. Growth hormone stimulates growth, cell reproduction, and regeneration. It is essential for the growth and development of bones and tissues, particularly during childhood and adolescence. Additionally, it plays a role in maintaining organs and tissues throughout life.
  5. Insulin is a hormone that regulates blood sugar levels by facilitating the uptake of glucose into cells. It is produced by the pancreas and helps maintain balanced blood sugar, supporting energy production and storage in the body. Insulin plays a crucial role in preventing hyperglycemia (high blood sugar) and promoting overall metabolic health.

2. Strength Training

To Burn-fat and changing body composition you need to Incorporate strength training into your fitness routine. Resistance training helps your body to target fat tissue by converting them into muscles- By building more muscle mass you’re increasing your calories burn at rest and also having more muscle mass allows your body to control the hormone insulin which is responsible for increase in our fatty tissue.

Aim for 3 days a week of strength training- As a personal trainer with a decade of experience I would recommend 3-day split. 

  • Day 1: push and pull (chest and back)
  • Day 2: lower body
  • Day 3: push and pull/core: shoulder and back.
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3. Cardio

When aiming to burn fat and maintain muscle mass, steady-state cardio is likely your best choice. It enables your body to utilise fat for energy, especially when focusing on zones 1 and 2 during cardio. Working out harder burns more calories, but these primarily come from carbs. Opting for light exercise over a more extended period is crucial as burning fat requires both oxygen and time.

Strive for 1-2 cardio sessions each week, whether it’s an incline walk on the treadmill, cycling, or swimming. Keeping your heart rate between 130-150 bpm is key to burning fat and enhancing overall health. 

4. Understanding Nutrition: Protein, Carbs, and Fats

To build lean muscle whilst losing fat relies on proper nutrition. Think of your body as an engine that requires the right fuel for maximum performance.
  1. Protein: Essential for muscle building. Aim for lean protein sources like fish, beef, chicken, chickpeas, and lamb. Your intake should be double your body weight in kilograms – for example, 160 grams per day if you weigh 80kg.
  2. Carbohydrates: There are two main types – complex carbs (whole grains) and simple carbs (sugars). For lean muscle building, focus on complex carbs for workout fuel and muscle recovery. Simple carbs are important too, particularly pre-workout for replenishing muscle glycogen stores. Portion control is important when consuming carbs, hand full is enough for your plate.
  3. Fats: Crucial for hormone regulation and production. The three main types are monounsaturated fats (like olive oil, avocados, and olives), polyunsaturated fats (in moderation, such as sunflower oil), and saturated fats (also in moderation, like beef and coconut oil). For lean muscle, prioritise monounsaturated fats.
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5. Change in Habits

  1. It’s okay to enjoy a drink now and then, but moderation is key. Try to limit alcohol intake to once a week and keep it to a maximum of two drinks to avoid empty calories.
  2. Befriend nature, get into the mindset of going for walks, walking is probably the best form of exercise you can do.
  3. Drink more water and avoid sugary drinks, water does more your body than sugar does
  4. Make exercise as part of your daily or weekly most do’s, its for your mental wellbeing.
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Unlocking Muscle Growth: 5 Key Factors Hindering Your Progress

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To consistently build lean muscle mass, a strong work ethic and dedication are essential; however, the process is not as challenging as it might seem. Understanding and incorporating these five factors into your training and daily routine can lead to significant gains. With a decade of experience in training and a background in sports science, I can assure you that the insights I am about to share will be valuable!

1. Understanding the Principles of Weight Training

Building muscle is about understanding the principles of weight training, each system has it’s specific training methods, including variations in reps and sets.

A. Building Dense Muscle Mass

This involves lifting heavy weights in a 4-8 rep range, targeting your fast-twitch muscle fibers, which increases their size and density. Notable examples of athletes with lean dense muscle include Anthony Joshua, Jessica Ennis-Hill, and Iga Swiate. These Athletes exemplify the benefits of this kind of training. They demonstrate explosiveness, power, agility, and flexibility in their respective sports. This is largely attributed to their training regimens that focus on developing dense muscle without necessarily adding excessive bulk, which can be a hindrance in many sports.

B. Hypertrophy

Focused on increasing overall muscle size, hypertrophy training requires a rep range of 8-15. This keeps the muscle under longer tension, causing a significant pump that leads to size increase. Athletes like Arnold Schwarzenegger and Dwayne “The Rock” Johnson exemplify hypertrophy muscles.

C. Building Strength

While you can gain strength with the above methods, optimising strength gains requires lifting very heavy weights with excellent technique in a 1-5 rep range. This approach builds raw strength and power. Eddie Hall and Thor Bjornsson are athletes known for their great raw strength.

2. Understanding Nutrition: Protein, Carbs, and Fats

Effective muscle building hinges on proper nutrition. Think of your body as an engine that requires the right fuel for maximum performance.

A. Protein

Essential for muscle building. Aim for lean protein sources like fish, beef, chicken, chickpeas, and lamb. Your intake should be double your body weight in kilograms – for example, 160 grams per day if you weigh 80kg.

B. Carbohydrates

There are two main types – complex carbs (whole grains) and simple carbs (sugars). For lean muscle building, focus on complex carbs for workout fuel and muscle recovery. Simple carbs are important too, particularly pre-workout for replenishing muscle glycogen stores. Portion control is important when consuming carbs, anything between 100-200g per serving is great!

C. Fats

Crucial for hormone regulation and production. The three main types are monounsaturated fats (like olive oil, avocados, and olives), polyunsaturated fats (in moderation, such as sunflower oil), and saturated fats (also in moderation, like beef and coconut oil). For lean muscle, prioritise monounsaturated fats.
Fats

3. Progressive Overload and Time Under Tension

Progressive overload is essential for gaining strength and muscle mass. Aim for small weekly increases in your lifts, targeting a 1.5-5kg increment per week. This approach is akin to “compound interest over time.” Lifting with proper technique and avoiding haste is crucial to ensure muscle stress, which leads to damage, repair, and subsequent strengthening. It is recommended to maintain a 3-second tempo when performing any strength training exercise.

4. What Supplements Are You Taking?

While healthy meals are essential for muscle building, supplements can offer an additional boost for recovery, potentially leading to increased muscle mass and strength. However, finding the right supplements can be challenging due to the abundance of low-quality products on the market. My top recommendations are L-Glutamine, HMB, and Whey Protein, which are available from reputable companies such as Myprotein.

A. Whey protein

Is a high-quality protein supplement derived from milk. It’s a complete protein, meaning it contains all nine essential amino acids necessary for the human body. Whey protein is particularly rich in branched-chain amino acids (BCAAs), including leucine, which is known for its role in muscle building and recovery.

B. HMB (Beta-hydroxy beta-methylbutyrate)

This is a compound that helps to protect and repair muscle tissue. It’s beneficial for those looking to increase muscle mass and strength.

C. L-Glutamine

An amino acid crucial for muscle recovery. It’s often used to help with muscle soreness and to support the immune system.

5. Are You Getting Enough Sleep?

Sleep is vital for recovery because it is during this time that muscles begin to adapt to the stresses and damage incurred from strength training or other physical activities. Muscles recover from workouts while you sleep, as the body produces growth hormone from the pituitary gland for cell repair and regeneration. Therefore, it is essential to ensure adequate sleep daily for effective recovery and overall wellbeing.

5 Essential Back Exercises to Sculpt and Define Your Muscles

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Have you ever admired the sleek, V-tapered silhouette that stands out in dresses and shirts? As a personal trainer with a decade of experience, I’m excited to share with you my top 5 back exercises. These workouts are specifically designed to sculpt your back, giving it that toned and attractive appearance.

Your back is more than just another muscle group; it’s the second largest in your body, forming what we call the ‘posterior chain’. This means when you work on your back, you’re engaging a significant part of your physique. But it’s not just about any exercises; knowing the right ones and performing them correctly is crucial for achieving that perfectly toned back. So, whether you’re aiming to enhance your posture, strengthen your back, or just longing for that eye-catching look, these exercises are your ticket to success. Let’s dive in and transform your back into a symbol of strength and beauty!

1. Barbell Bent Over Row

Is a top-tier exercise for effectively working the upper back. It stands out as one of the best options for cultivating muscle density and thickness. This exercise is also excellent for enhancing back and core strength, as it requires the core to maintain stability and prevent folding.

How to do it:

  1. Stand with your feet shoulder-width apart, holding a barbell with an overhand grip.
  2. Bend your knees slightly and hinge at your waist, keeping your back straight.
  3. Let the barbell hang at arm’s length. Pull the barbell towards your lower chest, squeezing your shoulder blades together.
  4. Lower it back down slowly.

Muscles Worked: This exercise primarily targets the latissimus dorsi, rhomboids, and traps.

2. Kettlebell Gorilla Row

Is arguably the premier exercise for developing mid-back definition. Its unique ability to retract the shoulder blades significantly contributes to posture improvement, making it a must-try for those seeking a balanced back workout.
How to do it:
  1. Place two kettlebells between your feet, slightly narrower than shoulder-width apart.
  2. Bend at your hips and knees to get into a half-squat position.
  3. Alternately row each kettlebell to your chest, keeping your torso as still as possible.
Muscles Worked: It works the lats, biceps, and shoulders, with an emphasis on
kettlebell gorilla row

3. Single Arm Dumbbell Row

Targets the latissimus dorsi . This exercise isolates each side, ensuring balanced development and contributing to overall back density.
How to do it:
  1. Place one knee and hand on a bench, keeping your back flat and parallel to the floor.
  2. Hold a dumbbell in your free hand, arm extended.
  3. Pull the dumbbell upwards to the side of your torso, keeping your arm close to your side. Lower it back down.
Muscles Worked: This exercise targets the upper and lower lats, as well as the rear.
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4. Cable Single Arm Row

Is another excellent choice, particularly for those aiming to sculpt a ‘V’ taper in their back. It’s effective for widening the back, providing a comprehensive approach to back training.

How to do it:

  1. Stand sideways to a cable machine, holding the handle with the hand farthest from the machine.
  2. Keep your feet shoulder-width apart.
  3. Pull the handle towards your torso, keeping your arm close to your side.
  4. Return to the starting position slowly.

Muscles Worked: This exercise focuses on the lats and offers constant tension from

5. Deadlift

Is a personal favourite of mine. As a powerhouse in the posterior chain exercises, it excels in building strength, lean muscle mass, and aiding in posture correction. It’s a thorough exercise that delivers results across various aspects of fitness. Download the 12reps app to personalise your workout.

How to do it:

  1. Stand with your feet hip-width apart, with a barbell in front of your shins.
  2. Bend at your hips and knees, grab the bar with an overhand grip.
  3. Keep your back straight, chest up, and lift the barbell by straightening your hips and knees.
  4. Lower the barbell back to the floor.

Muscles Worked: The deadlift is a compound movement that works the entire posterior chain, including the lower back, glutes, hamstrings, and traps.

5 Essential Exercises to Sculpt and Tone Your Legs

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With a decade of experience as a personal trainer, whether you’re a seasoned gym-goer or just starting your fitness journey, toned legs are likely on your wish list. Strong, sculpted legs aren’t just about aesthetics; they’re a cornerstone of a balanced, powerful body. In this guide, we’re going to explore five dynamic exercises that target your legs, promising not only to tone their shape but also to boost your overall strength and stability.

The classic effectiveness of squats to the targeted precision of Romanian deadlifts, each exercise is a step towards achieving those dream legs. Let’s dive into each exercise and learn how to incorporate them into your routine for maximum benefit.

1. Squats

The archetypal leg exercise, squats work almost every muscle in your lower body. They primarily target your quadriceps, hamstrings, and glutes, and also engage your core for stability. 4 working sets, 10-6 reps, as you increase your weight on your lunges you decrease your reps.

How to do it:
  1. Stand with feet shoulder-width apart, toes slightly pointed out. Place the barbell on your upper back (not neck), gripping it comfortably wider than shoulder width.
  2. Keep your back straight, chest up, and core tight. Your gaze should be forward or slightly upward.
  3. Inhale and begin by bending your knees and hips as if sitting back. Ensure knees track over toes. Go down until thighs are at least parallel to the floor.
  4. Exhale, drive through your heels, and return to the starting position by straightening your hips and knees.
Exercises to Build Strong Legs, Glutes, and Abs for a Perfect Fit in Your Jeans

2. Bulgarian Squats

This single-leg exercise is a fantastic way to isolate and work each leg individually. It’s excellent for building balance and ensuring that both legs receive equal work, preventing muscle imbalances and injury rehab. 4 working sets, 12-8 reps, as you increase your weight on your lunges you decrease your reps.

How to do it:
  1. Stand about two feet in front of a bench or stable surface. Hold a dumbbell in each hand by your sides. -Extend one leg back and place the top of your foot on the bench.
  2. Keep your torso upright, shoulders back, and core engaged. Bend your front knee to lower your body. The knee should stay aligned with your foot.
  3. Lower until your front thigh is almost parallel to the floor, keeping the knee from passing your toes. Then, push through your front heel to rise back up.
bulgarian squats

3. Barbell Hip Thrust

A powerhouse move for your glutes, the barbell hip thrust also engages your hamstrings and lower back. It’s essential for building strength and shape in your posterior chain. 4 working sets, 20-12 reps<, as you increase your weight on your lunges you decrease your reps.
How to do it:
  1. Sit on the ground with a bench behind you. Roll a barbell over your legs so it’s above your hips.
  2. Lean against the bench so it supports your upper back. Feet should be flat and shoulder-width apart.
  3. With your chin tucked and spine neutral, drive through your heels, lifting your hips upward. Squeeze your glutes at the top.
  4. Your body should form a straight line from shoulders to knees at the top.
  5. Slowly lower your hips back to the starting position.

4. Walking Lunges

Walking lunges are a dynamic exercise that not only tones your legs but also improves your balance and coordination. They target your quads, glutes, and hamstrings, and the walking motion adds a cardio element. 4 working sets, 20-12 reps, as you increase your weight on your lunges you decrease your reps.
How to do it:
  1. Stand straight with your feet hip-width apart.
  2. Take a step forward with your right foot.
  3. Bend both knees to lower your body until your right thigh is parallel to the ground and your left knee is close to touching it
  4. Keep your torso upright and your core engaged
  5. Push up through your right heel to stand and step forward with your left foot.
  6. Repeat the lunge with the left leg leading

5. Barbell Romanian Deadlifts

Specifically targeting the hamstrings and glutes, Romanian deadlifts are crucial for posterior leg strength and development. They also play a significant role in improving your overall posture and lower back strength. 5 working sets and 12-8 reps. as you increase your weight on your RDL you decrease your reps.

How to do it:
  1. Stand with your feet hip-width apart, holding a barbell with an overhand grip slightly wider than your legs.
  2. Keep your back straight, knees slightly bent. Push your hips back and lower the barbell down your thighs.
  3. Lower the barbell by moving your butt back as far as you can. Keep the barbell close to your legs, spine neutral. You should feel a stretch in your hamstrings.
  4. Go down until your torso is parallel to the floor, or as far as your flexibility allows without rounding your back.
  5. Drive through your heels, extend your hips and return to the starting position.
  6. Inhale on the way down, exhale as you lift.
barbell romanian deadlifts
From my experience as a personal trainer these are my five exercises, I do with my clients to achieve the best results for legs. Incorporating a mix of rep ranges and tempos can further optimise muscle growth. Also, ensure you keep progressive overload to continually challenge your muscles. Additionally, proper nutrition and recovery are key components in supporting lean muscle growth.

The Transformation Journey of Eric Labi – From Fitness Enthusiast to white collar Boxing Competitor

The Transformation of Eric Labi - From Fitness Enthusiast to White Collar Boxing Competitor - Will Power Fitness

Introduction

As a personal trainer, I’ve had the privilege of working with many individuals, each with their unique goals and motivations. Today, I want to share the remarkable journey of one of my clients, Eric Labi, whose dedication and hard work have truly inspired me.

Eric's Beginning: A Spark in Boxing

Eric started his fitness journey with a simple interest in boxing. Six weeks into his training, his enthusiasm evolved into a burning desire to compete in a white-collar boxing match. This shift in goal called for a more rigorous and structured training regimen. To prepare Eric for his debut match, we crafted a 12-week intensive training program focusing on the basics of boxing and defensive techniques. This plan was not just about learning the sport; it was about transforming his body and mind to be fight-ready.

Eric Labi Boxing Transformation - Will Power Fitness

Training Schedule and Routine

Eric’s weekly routine was meticulously planned. He trained four days a week – two days focused on running for 45 minutes each and two days with me, diving deep into the technical and physical aspects of boxing. Our sessions included:
  1. Pad Work and Sparring: To hone his boxing skills and improve his reaction time.
  2. Bodyweight Exercises: Including 200 push-ups, 100 sit-ups, and 100 box jumps to build endurance.
  3. Strength Training: Featuring 50 pull-ups, dumbbell farmer’s walks, 50 ball slams, and dumbbell walking lunges to build leg strength.

Remarkable Results

The results of this intensive program were astounding. Eric shed 10kg of fat and gained 7kg of muscle mass. He achieved a shredded physique, arguably in the best shape of his life. But the benefits were not just physical. Eric’s transformation transcended the physical realm. His work productivity saw a significant boost. He radiated energy, not just at work but in all facets of life. His newfound fitness and confidence seeped into every corner of his existence.

The culmination of Eric’s hard work was evident in the ring. He not only participated in his first white-collar boxing match but emerged victorious. This win was a testament to his dedication, resilience, and the power of a well-structured training program.

Adding this new goal for Eric to compete in Hyrox adds another exciting chapter to his fitness journey. Hyrox, known for its unique combination of functional strength training, high-intensity interval training, and endurance, will require Eric to adapt and expand his training regimen. This transition from boxing, which primarily focuses on agility, speed, and upper body strength, to Hyrox, where overall endurance and functional strength are key, will be a challenging yet thrilling endeavor.

For Eric to excel in Hyrox, his training will likely need to include:

  1. Endurance Training: Longer cardio sessions to build stamina, crucial for the running segments in Hyrox events.
  2. Functional Strength Workouts: Incorporating exercises like kettlebell swings, sled pushes, and rowing to mimic Hyrox challenges.
  3. High-Intensity Interval Training (HIIT): To boost cardiovascular fitness and endurance.

Eric’s journey is a perfect example of how setting a goal, coupled with hard work and the right guidance, can lead to extraordinary achievements. It’s stories like Eric’s that fuel my passion as a personal trainer. His journey from a fitness enthusiast to a victorious boxer is a powerful reminder of what we can achieve when we commit to our goals.

Ola’s incredible 25kg weight loss in 7 months

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The transformative power of determination and consistent effort has never been more evident than in the incredible journey of my personal training client, Ola. Over the course of 7 months, not only did he manage to shed 25kg, but the positive ripple effects it had on both his personal and professional life were truly awe-inspiring.

In life, we come across stories that not only inspire us but also push us to strive for our own goals. Today, I am incredibly proud to share one such story from my remarkable client. In a span of just 9 months, Ola embarked on a life-changing journey of wellness and determination that saw him shed an amazing 25kg!

This transformation was not just about losing weight, but about embracing a healthier, happier, and more energetic version of themselves. Ola’s commitment to their health has been nothing short of inspirational.

ola before ola after
ola before

Ola, your dedication, perseverance, and hard work have clearly paid off. You have not only transformed yourself but have become a beacon of inspiration for many. Congratulations on your incredible achievement, and here’s to celebrating many more milestones in your health and wellness journey!

Ola’s personal achievements

  1. Mens Fitness Magazine Cover
  2. Two half marathons with average time of 1 hour 50
  3. Four charity boxing matches
  4. Multiple 10k park runs
Mens Fitness Article - Ola Transformation / Will Power Fitness

A Multi-pronged Training Approach

Our strategy with Ola was comprehensive. We emphasised weight training, a crucial aspect of sustainable weight loss that helps boost metabolism and sculpt the body. Cardio, particularly incline walks, featured prominently, ensuring an efficient calorie burn. Boxing,
however, added a unique dimension. Beyond being an excellent workout, it fortified Ola with discipline, mental tenacity, and a fighting spirit.

Training together thrice weekly, each session was a blend of intensity and purpose, aimed at meeting and exceeding our set benchmarks.

The Role of Nutrition & Supplements

Exercise was only one part of the equation. A huge component of Ola’s success can be attributed to his dietary changes. Meal prepping played a pivotal role, guaranteeing that he had nutrient-dense, portion-controlled meals ready to go. This approach eliminated the pitfalls of last-minute, often unhealthy, food choices. Additionally, strategic supplementation ensured he was getting all the vital nutrients, maximising his workout potential and speeding recovery.

Ambitious Milestones

Our goals were not merely weight-centric. We aimed high, setting targets like participating in a white-collar boxing match and completing a half marathon. These events provided Ola with tangible milestones, driving him to persevere even on the most challenging days.

Beyond the Physical: Confidence and Career Growth

Ola’s transformation wasn’t restricted to physical attributes. As his body changed, so did his mindset and confidence. The gym’s discipline soon found its way into his professional sphere. Within those transformative 7 months, Ola clinched a promotion to a senior management position, a testament to his increased productivity and newfound self-assuredness.

Ola Transformation Journey - Will Power Fitness

Fast Forward Two Years

Today, Ola stands as an epitome of consistent growth. He’s completed a half marathon, several 10k park runs, and triumphed in four white-collar boxing matches. Professionally, he’s on the trajectory to becoming head and associate director at his company.

One might wonder, how has he maintained his weight loss success? The answer lies in Ola’s strategic approach of setting quarterly goals.

This continual goal-setting ensures he stays motivated, challenged, and always on his toes.

In Conclusion

Ola’s journey is a shining example of how fitness transcends beyond the physical. It’s about setting goals, achieving them, and then setting new ones. It’s about constant evolution, self-growth, and proving to oneself that with determination and the right support, any dream is
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