Today’s blog is going to have to aspects to it with some tips on training and a quick review on some new gym clothing I’m now wearing.
With the colder weather and darker nights now approaching our bodies are starting to hibernate under more and more clothes meaning that winter bulk has now arrived. Calories aren’t so closely watched, cheat meals become more often, along with cardio a distance pass time as the focus to changes to getting stronger in the gym. Now I agree with this, time shouldn't be wasted walking on the treadmill burning off those calories however cardio should still be part of your training. You may ask how? One thing I tell all my clients is through High Intensity Interval Training, instead of putting this on a piece of CV equipment, integrate it into your workout by including it as some kind of finisher to the muscle groups you're training. Here are a few examples:
Pull Day : For this I like to use a tyre and a sledgehammer, old school training. 20 alternate sledgehammer tyre hits into 6 tyre flips. As many rounds as possible in 8 minutes, this can be changed depending on ability levels. Both exercises will engage muscles you would have used in your workout plus legs which will really help to boast that heart rate.
Push Day : Get the battle ropes out and it will quite literally be a battle as to who will give up first, just going say you'll will probably lose. Just take three exercises using the rope, Conga Drums to begin with which are just an up and down movement with the rope. Kong Slam bring the ropes over your head and slam down then Jumping Jack’s with the ropes still in your hand as the last exercise. Complete for a count of 20 on each, take a 20 count rest (preferably the same as your working 20 count, try to avoid cheating) and repeat 4 times. Your anterior chain will be on fire along with your heart rate going through the roof.
Leg Day : After a long, heavy leg day you really don't want to be doing a lot so lets keep in short and sweet. Time yourself in completing 4 rounds of these exercises in quickest time possible. Record this to see improve but furthermore motivate you for the next leg day to beat your last time.
5 Burpees
10 Jump Squats
20 Alternate Jumping Lunges.
Include these quick finishers into your workouts, just to maintain those cardio levels throughout the winter period, because quite simply lifting weights is cardio in itself.
Now to let you on to a little secret and that is the new gym wear I have been wearing by a company called VXS Gymwear. Now you know I’m not one to rave about clothing but the guys at VXS have really struck gold. The title VXS stands for Velocity x Strength = Power and with these you get a powerful product. I was introduced to them by a friend after he heard about them as an upcoming gym wear company in the UK and he knows the biggest struggle I have in life are getting shorts that fit my waist correctly but yet also manage to fit my upper legs in, so recommend these. So I went to their online shop which I’ll link below and ordered some of their ‘Black Sweatshorts’ in large which equates to my waist size. Received the parcel in 36 hours and straight away put them on to see they actually cater for people that have small waists but yet those who train legs!!!
I’ve been wearing them quite often over the pass few months and can’t get enough of them. The cotton based shorts ensure comfort in the gym, not restricting movement like many of the mesh material based shorts do. After a good 10 washes in the washing machine they still look like the first time I’ve worn them which shows quality, more so value for money at the price of £18.99. These shorts due to the simple but smart design can be warn anywhere in or out of the gym, but maybe wait till its a little bit warmer for that. The one thing I like the most are the zipped pockets, such a life saver in the gym. Lets say you're mid way through a set performing a incline DB press and your phone falls out of your pockets, causing headphones to fall out and before you know it everything just ends in a mess. With these simply put your music on, zip the pockets up and you're away. The simple things are often things which are overlooked but with VXS they've really thought of the things that you need in every circumstance for the hard working, motivated gym goer.
Be sure to check their products out at http://vxsgymwear.co.uk
So, keep your cardio up even through the winter, even just for those quick 10 minutes at the end of the workout and be sure to invest in some good gym wear to help you out in the gym. Because if you look and feel epic in the gym then you'll perform epic.
Jack
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