the 5 moves/exercises you should be doing

Transform

Doing another slot on spin fm (103.8fm) tomorrow just after 1pm and will be giving boards my usual plug.

Covering - how to get arms like michelle obama and the 5 moves/exercises for guysd and ladies you must do to burn fat and increase muscle tone fast.

I am sure readers here would have no problem guessing the moves?

Boston

Squat
Deadlift
Bench
Clean
Military press

Transform

and for the ladies?? I know you can say 'the same moves' but i think it does differ

Boston

*Shrugs* (see what I did there )

Roper

For the ladeez I do lunges or step ups and their weighted variants instead of squats, push up variations or dumbell presses instead of benching. Roll outs, bridging and inverted rowing instead of pull ups/chins although I'd do some assisted chin work too. Trap bar deadlifting for the girls too, there's not many of them interested in knowing their 1rm with a regular bar but they all want tighter buns and more strength, so TBD all the way.

BossArky

Transform wrote: »

and for the ladies?? I know you can say 'the same moves' but i think it does differ

• Lunges
• Stiff Leg Deadlift
• Pull Ups or assisted version
• Overhead Press
• Stairmaster :pac:

Hail 2 Da Chimp

For the ladies:

Push up.
Shoulder press.
Lunges.
Crunches.
Bent over row.

I stayed away from the deads / squats as everyone knows that adds too much muscle.

kumate_champ07

Hail 2 Da Chimp wrote: »

For the ladies:

Push up.
Shoulder press.
Lunges.
Crunches.
Bent over row.

I stayed away from the deads / squats as everyone knows that adds too much muscle.

wrong. women lack the same quantities of testosterone in their bodies as men, they will not add alot of muscle, also you have to increase your calorific intake to aid in new muscle growth.

its a complete myth that women will get real buff from lifting some weights.

kumate_champ07

heres 5 for both men and women

squat
deadlift
overhead press
bench press
pullups/inverted rows

Transform

Agreed with roper and hail - lunges etc all the way, i never really do squats and regular deadlifts for women.

cardio,shoot me

kumate_champ07 wrote: »

wrong. women lack the same quantities of testosterone in their bodies as men, they will not add alot of muscle, also you have to increase your calorific intake to aid in new muscle growth.

its a complete myth that women will get real buff from lifting some weights.

u didnt detect the sarcasm lol, he was just messing around

Transform

the 5 i covered in the piece are

1. Lunges
2. Swiss ball leg curls
3. Press ups
4. One arm rows
5. Reverse ab curls

I picked these as they are the easiest for beginners to get working on right away and once they get these right they can move on to more technical exercises.

There were lots of questions on 'how to drop my belly fat' this has been covered before and fully in the stickies so look there if your a beginner

cowzerp

Transform wrote: »

the 5 i covered in the piece are

2. Swiss ball leg curls
5. Reverse ab curls

I picked these as they are the easiest for beginners to get working on right away and once they get these right they can move on to more technical exercises.

These are hardly easy moves for beginners to do, especially without instruction-reverse ab curls might be easy from a work point of view but not that easy technically for beginners, swiss ball leg curls are also best after a decent lenght of training-Balance and co=ordination been the main reasons.


For women 5 key exercises in my opinion are
1, squats
2, lunges
3, Dumbell chest press
4, Lat pulls
5, planks

eclectichoney

As a girl, I'd go with

Lunges
RDLs
Bulgarian Split Squats
Barbell Rows / Pull-ups (depending on beginner or more advanced)
Press Ups

Transform

I have taught the swiss ball leg curls and reverse ab curls to almost every client i have worked with in less than 2mins (70 year old client did it last week in the same time just easier versions and i have 9-12 year olds doing the same).

Its easy to start with the main muscle groups - squat and lunges, neither hit the hamstrings. Bench press and lat pulldown require expensive equipment where as press ups and one arm row require none and a dumbbell respectively.

kumate_champ07

cardio,shoot me wrote: »

u didnt detect the sarcasm lol, he was just messing around

my bad

kumate_champ07

Transform wrote: »

Doing another slot on spin fm (103.8fm) burn fat and increase muscle tone

thats a bit like "how to run faster and gain more speed"

cowzerp

Transform wrote: »

I have taught the swiss ball leg curls and reverse ab curls to almost every client i have worked with in less than 2mins (70 year old client did it last week in the same time just easier versions and i have 9-12 year olds doing the same).

Thats great but the piece was not based on people been trained by you-these moves are difficult to explain by talking and need to be coached and corrected, some ould dears will try these now not having a clue what there at, good instruction is the key to these type of exercises.

j@utis

kumate_champ07 wrote: »

heres 5 for both men and women

squat
deadlift
overhead press
bench press
pullups/inverted rows

+1 I like/do them all. I don't think that anything can go wrong for girls doing 'big' exersices with their 6% of that testosterone level that men have

englishe

cowzerp wrote: »

Thats great but the piece was not based on people been trained by you-these moves are difficult to explain by talking and need to be coached and corrected, some ould dears will try these now not having a clue what there at, good instruction is the key to these type of exercises.

I agree with Cowzerp - A Ball leg curl would not be my first choice exercise for a beginner, generally not enough balance skill, co-ordination, core stability or control present for them to do correctly...

yeahyou1212

These are some great suggestions...thanks everyone!

Roper

englishe wrote: »

I agree with Cowzerp - A Ball leg curl would not be my first choice exercise for a beginner, generally not enough balance skill, co-ordination, core stability or control present for them to do correctly...

You're kidding me. If someone didn't have enough of those factors do do something like a leg curl with a swiss ball I wouldn't be training them, I'd be referring them to a doctor. Swiss ball curls are a remarkably easy exercise. I have never me anyone who couldn't perform that within a couple of minutes of being shown. That includes a 65 year old man, a 10 year old kid and everyone in between.

Transform

Roper wrote: »

You're kidding me. If someone didn't have enough of those factors do do something like a leg curl with a swiss ball I wouldn't be training them, I'd be referring them to a doctor. Swiss ball curls are a remarkably easy exercise. I have never me anyone who couldn't perform that within a couple of minutes of being shown. That includes a 65 year old man, a 10 year old kid and everyone in between.

thank you !

DM-BM

Roper & Transform, why do ye not teach squats and deadlifts to women?

Roper

I never said I didn't teach women them, just that there's greater benefit for most women in lunges, step ups etc. Lunges are a more beneficial exercise at a lower weight imo. Deadlifts likewise, if you have an hour with someone you (and they) want the best possible training effect in that hour. The technical requirements of a dead verus the actual load a woman can lift just doesn't add up.

That being said, girls with more time will do deadlift/ squat etc.

Transform

for me i find that my continuous testing with feamle clients shows lunges, split squats, straight leg deadlifts etc prove to get better results i.e. lower body fat and smaller thigh circumferences (skinnier legs).

The only way to know what works is testing - if your not doing that then drop your bloody trainer or get testing yourself.

Overall, as i said the exercises listed are general but at the same time its what will work well for quite a number of people when applied with the right intensity. without intensity (and good technique) you can forget it!

Transform

Here are a list of texts that i did not get to after the slot finished, some of the people who wrote them may even be reading now -

(just emphasises how important it is for people to get the basics right first and why i always go back to this before getting too overly specific)

FITNESS TEXT: Dominic, what do you he think of Boot Camp? I do it and think its a great way to tone up and get fit.

FITNESS TEXT: Would the wii fit do any good for you?

FITNESS TEXT: I ve been doin heavy weights for the last 6 weeks to build strength for football but now i feel a bit slower would i be better moving to medium weights and doin slower reps?! Thanks a million, john in swords

FITNESS TEXT: How to get your legs less flabby and more skiny? . . . . Rachel from dublin

FITNESS TEXT: Do you consider ballet and other dancing a sport that would help keep your body in shape?

FITNESS TEXT: I have had a gastric band op and cant do sit ups wat else can i do to tone my stomach?

FITNESS TEXT: I am 15 i play rugby and i have a Blocky build but i have a flabby bellyi want 2 get flatter and hopefully a 6 pack how can i do this fast ?

FITNESS TEXT: Hi i have very problematic thighs, what kind of running is best- or machines? Thanks .

FITNESS TEXT: Do u think spinning classes can improve fitness or muscle more??lauren

FITNESS TEXT: Is skating any good for you?

Roper

Transform wrote: »

for me i find that my continuous testing with feamle clients shows lunges, split squats, straight leg deadlifts etc prove to get better results i.e. lower body fat and smaller thigh circumferences (skinnier legs).

The only way to know what works is testing - if your not doing that then drop your bloody trainer or get testing yourself.

Overall, as i said the exercises listed are general but at the same time its what will work well for quite a number of people when applied with the right intensity. without intensity (and good technique) you can forget it!

Coming from a different angle to just weight loss, I just find they're a much more beneficial exercise to regular squats for flexibility, stability etc. Most guys won't do single leg work unless they're made to because there's no iron involved... grrrrr. Equally a lot of girls will shy away from regular squats because there's weight involved ....eeeek.