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Before you read on, stop for a few seconds.
Ask yourself this one questions... what do I want?
If you know, then great, lets get started. If not, that's not a problem, we can still help you.
Online Coaching is a great way motivate and ensure you are getting the best advice from a fitness professional, which can be done over the internet.
It helps to provide motivation to keep you on track with your training and nutrition. It gives you a structure to follow which has been proven and works. This may sound simple, but all you need to do it follow it.
Let us do the work for you. All you have to do is follow.
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Gone are the old days where the traditional method to lose weight would be to run on the Treadmill or spend an hour solid doing Cardio...that's just boring!!!
Of course, it has it's benefits. By doing that you will:
But in this day and age, many of us don't have the time to spend doing boring cardio. And also, if something is boring and we don't enjoy it, then we are less likely to stay focussed and keep it going.
So, if you are trying to lose weight and all your currently doing is cardio. STOP
You need to incorporate some Strength training as well. Unless you want to lose weight but look shapeless and flat like a pancake.
Legs are a big muscle group, the main muscles are the Quadriceps, Hamstrings, Gluteus Maximus, Gastrocnemius & Soleus.
Training legs will increase your heart rate. This is good as it will help get the blood pumping to the muscles and it will burn calories. You need to focus on technique, speed of movement and repetitions. Once you have mastered this, then you can increase the weight.
You may find that you are out of breath from doing the exercises in the video below and that's ok, do what you can and give yourself recovery time in between sets and exercises.
To lose weight, along with good Nutrition, you need to train the big muscle groups effectively. Most leg exercises are compound moves which help increase your metabolism and get you sweating, so grab your trainers and go TRAIN LEGS!
Along with coaching and guiding clients through exercises, sometimes we need motivation.
Try this Leg Day workout to help build stronger, leaner legs.
60kg 15 reps
80kg 12 reps
110kg 8 reps
130kg 6 reps
140kg 4 reps x3 sets
2) Leg Press (Eccentric focus)
6 seconds slow contraction
80kg 10 reps x3 sets
3) Leg Extension
40kg 15 reps x3 sets INTO Glute Ham Raise 10kg plate 12 reps x3 sets
4) Calf Raises on Leg Press machine
80kg 12 reps x3 sets
4 Exercises to work Core & Shoulders. Each one challenges the muscle & joint.
The stronger or more flexible you are, the greater the range of movement & more repetitions you can do. A great exercise to work your stabilisers. Give it a try!!
Grab a band, take it to the beach & get your workout done. Limited space required...no excuses.