Workout Routine | Women | Men

This article was originally published by AskMen UK. Welcome to our new fitness series in which you're going to build an A-list body – one body part at a time. We've teamed up with David Kingsbury , arguably the best PT in the world. This is the man who turned Hugh Jackman from a hairy-chested thespian to might-rip-your-head-off beast in no time. And, this time, he's going to transform YOU. Over to you, David... As always, what I’m giving you here follows the exact principles I use when training the likes of Hugh Jackman to build hefty muscle . The goal is always maximizing growth within a tight time frame, so you’ll be getting plenty of bang for your buck from each session. It’s important when training the chest to keep your shoulders retracted and to really ‘feel’ for the contraction in your pecs. To increase pectoral stimulation, begin each workout with this activation technique: on a cable fly machine, with one hand grab one cable without using a handle – so your palm is

This is not the Jason Bourne you remember. It has been over a decade and a half since Matt Damon first stepped into the role of the rogue CIA asset, but as impossible as it may seem, he’s only getting stronger with age. The evidence came earlier this year, when a teaser trailer from Universal Pictures showcased Damon’s solidly ripped physique. “It’s definitely more difficult to play Jason Bourne when you’re 45 years old versus when you’re 29 years old,” said Damon during a recent press conference for the upcoming Jason Bourne . “Because you still have to run as hard and you have to be just as fit.” Being a brute onscreen does not come easy though, it takes intense focus, hard work, and a trainer who isn’t afraid to get in the trenches with you, like Jason Walsh . The LA-based fitness expert, along with boxing coach Matt Baiamonte, helped Damon make sure that the physicality of this Bourne did not wane with age. You can see the evidence in the first scene where a shirtless muscle-bound

This article was originally published by AskMen UK. With lots of negative coverage around unfinished venues and unclean conditions, it's been easy to forget that the RIo Olympics will be a showcase of the greatest athletes on Earth. To celebrate, our Workout of the Week comes from someone who has competed for a coveted gold medal. If you want the speed (or just the body) of an Olympic sprinter, read on. WHO'S MY NEW PT? Sarah Claxton is a former Olympian , having competed in Athens, 2004 and Beijing, 2008 where she made the 100m hurdles final. She specialised in strength, power and agility during her training an an Olympian and will impart some of that knowledge unto you, now. WHAT ARE WE DOING? "Doing these exercises will help increase cardiovascular fitness and keep the heart elevated, keeping you in the fat burning phase ," Sarah says. "These also help with muscle endurance, strength and power as we have to be very explosive from the blocks and be able to main

The Rio Olympics are here and every 4 years, track and field is one of the most anticipated sports of the Games. It’s not just the speed, I mean, it’s incredible to watch someone run faster than 10 seconds for 100 metres. But let’s face it, sprinters have the best bodies in all of sports. And why is that anyway? Yes, these are world-class athletes. But even for the weekend warrior, sprinting is one of the most efficient cardio workouts because you’ll be able torch calories while building lean muscle at the same time. Sprinting works your glutes, abs, back, arms, hamstrings, quads and calves. It’s a total body workout . The great thing about sprinting is you don’t have to run at full speed to perform a quality workout. In fact, I always advise against doing sprints at more than 75% effort to help avoid injuries. Unless you’re an athlete, the times that you find yourself running full speed are few and far between. A pulled hamstring or strained groin are legitimate concerns in regard to

If you’re using kettlebells the right way, there’s all kinds of benefits to your total body – hamstrings, core, arms, shoulders. It improves your cardio. You can add tons of variety with kettlebells, advancing from Russian (eye-level) or American (overhead) swings to kettlebell cleans and snatches. Kettlebells make for a perfect at-home or park workout and with the inherent intensity that adding kettlebells brings to your workout, you will be able to do more work in less time. Yes kettlebell and particularly kettlebell swings are total-body fitness royalty. But if you’re doing it wrong, it’s gonna hurt. If you back is super tight or your quads are burning or you want to drop the bell after five swings, you’ve screwed something up. RELATED : Kettlebell Moves For Six-Pack Abs Don’t say you hate kettlebell swings. “Ah man, they really mess with my back.” No bro, you’re messing with your back. So let’s get that fixed. MISTAKE #1 : You’re Squatting If you’re squatting every time the kettle

What’s the point of getting in shape if it’s just going to lower your metabolism? Remember that big exposé of that train wreck of a game show The Biggest Loser a while back, about how the participants’ resting metabolisms dropped through the floor? I showed that it wasn’t nearly as drastic for the average Joe, but it’s still something to be concerned over if you’re using exercise as part of an overall lifestyle transformation program to lose weight and get in better shape. (And just FYI, building muscle to boost metabolism has been grossly exaggerated .) Imagine this scenario: You’re such a couch potato you’re growing those spindly purple eyes all over your body. Sweat only happens when your girlfriend says, “We need to talk.” The only time your heart rate gets elevated is when your football team is behind with seconds left on the clock. You decide to run a mile, and want to die. Because you’re in such poor shape, that mile burned a shit-ton of calories. Your body is not used to that

This article was originally published by AskMen UK. It's time for your Workout of the Week – and, this time, you can kiss goodbye to that stubborn belly/back/love handle fat without just doing endless hill sprints. Let's go. WHO'S MY NEW PT? A man called Anthony Murray. He's one of the top personal trainers for fitness gym chain, Fitness First . Anthony specialises in weight loss , strength training and the dreaded circuit classes. He also competes in indoor triathlons. And he's got a big, bad circuit drill just waiting to go to work on your fattiest parts. Over to you Anthony... WHAT ARE WE DOING? Circuit training is made up of sets of repetitive exercises with breaks in between and lets you work out many different muscle groups effectively and in a short period of time. WHAT IS IT GOOD FOR? Circuit training is good for burning fat , weight loss, strength building and endurance. With many different kinds of workouts included in one all-encompassing routine, this wo

Long Story Short A new study of Facebook users has found that people who post about their fitness are probably narcissists. Long Story Apparently, if you post your latest workout on Facebook you could have a tendency towards narcissism. That's what researchers from Brunel University in London are claiming, anyway. The researchers surveyed 555 Facebook users about their personality traits. The data that came back revealed that the stuff we choose to post on our feeds are influenced by those traits. People who are more inclined towards narcissism post a lot about their own achievements, including things like smashing your PB at the gym, according to the study. "Narcissists also wrote more status updates about their diet and exercise routine, suggesting that they use Facebook to broadcast the effort they put into their physical appearance," said the researchers. Though the posts may get loads of likes, the likes only serve to feed the cycle of validation. At the other end

The Olympic games are in full swing and watching the pinnacle of athletic ability from the comfort of your couch may be lighting some inner fires to start setting training goals for yourself. Well, if one of those goals is running-related, signing up for a race is the best way to keep yourself motivated and accountable. Nobody knows this more than US Olympic distance runner Jared Ward, who is in Rio right now anxiously waiting for his shot at the podium in the men’s marathon final on August 21. We spoke to the GLUKOS athlete as he was gearing up for his travels down to the Olympic Village and asked him to provide tips on training for your first race. (And we also got running coach Matt Wilpers to design an eight-week 10K training plan for you.) Take Time To Unplug We get it, sometimes it’s hard to even think about running without music. But Ward is a firm believer that your runs should be your time with your thoughts. “My runs are my think time, I enjoy just feeling free for an hour

You know you have to stretch. You did it before all your secondary school gym practices. People have been telling you for years. Stretch. You're getting older. Stretch. You're sitting all day. Stretch. You feel so stiff in the morning. Stretch. Then somehow you walk into the gym, swing your arms back and forth a few times, pull on your legs to reach your quads and then attempt to touch your toes a couple times – although you really just look like you're scratching your shins. Then you hit the weights. Just FYI, that's stupid. It may not be today but someday, you're going to hurt yourself. And you're workout is going to suck. And this is all because you were too cool to be the guy in the corner of the gym looking like he's having a solo yoga class. Listen bro, if it's going to make you better and keep you healthy, then nama-freaking-ste. Related: More Stretches We All Need To Learn To Do Properly Ideally, before you start any exercise activity or training

Whether your goal is to lose fat or build muscle, many fitness experts agree that there is one type of training you should prioritise over all others – strength training. Now, when I say strength training, I’m not talking about going to the gym and pumping out 3 sets of 10 on biceps and triceps every other day. No, I’m talking about pure, unadulterated, strength training. The type of training that separates the men from the boys; where you’re actually a little bit scared to get under the bar. There are many different programs out there that focus on helping you build strength : 5x5, 5/3/1, Westside, etc. In this article, were going to talk about one of the best and most fun (in my opinion) programs for increasing your overall strength: daily undulating periodisation (DUP). What is Daily Undulating Periodisation? DUP is a method of programming that has you performing a core set of movements three or more times per week, working in different rep ranges with each session. Let’s look at e

This article was originally published by AskMen UK.  Welcome to your Workout of the Week. And, this time, we've got you someone whose fitness is keeping him at the top. A man who knows how to come come bigger and stronger. A man who, it seems, can't be beaten at the moment. Are you ready to go toe-to-toe with him? WHO'S MY NEW PT? David Haye, former boxing world champion in two classes and regarded as one of the best boxers of our generation. He's got an 82% knockout rate. And has defeated six world champions to date. Oh – and, at 35, he came back out of retirement this year looking in the best shape of his life. His first round KO of Mark de Mori in January is testament to that. So you're in for a treat. WHAT ARE WE DOING? "This is my high intensity off-season strength/cardio circuit, based on a 30 seconds on, one minute off ratio," he says. "Recovery can be increased/decreased depending on fitness levels, as can the number of rounds. The intensity i

This article was originally published by AskMen UK. Welcome to our new fitness series in which you're going to build an A-list body – one body part at a time. We've teamed up with David Kingsbury , arguably the best PT in the world. This is the man who turned Hugh Jackman from a hairy-chested thespian to might-rip-your-head-off beast in no time. And, this time, he's going to transform YOU. Over to you, David... I’d wager you don’t pay as much mind to your shoulders as you do your biceps. But this is a mistake. Remember that scene where Daniel Craig emerged from the ocean in Casino Royale ? (It was the exact time your girlfriend lost an extra 10% of interest in you, if that jogs your memory). Sure, his whole torso was pretty impressive. But it was the boulder shoulders that gave him such a formidable silhouette. Without them, even big arms aren’t that special. With them – your waist looks smaller, you fill your t-shirts much more, people don't want to mess with you ...t

Whenever someone talks about dropping a few pounds, I see them rub their stomachs. “Gotta get rid of this gut,” they’ll say. Even some folks that are already workout regulars grow frustrated trying to finish off that 6-pack. But that little pouch just won’t go away. Reducing belly fat is a huge thing for many people to conquer and overcome. And most of the time it’s because of bad lifestyle habits and not understanding that those bad habits can affect you physically. Let’s get one thing straight: spot reduction is a myth. So we’re not saying that you can zero in on your lower abs and simply lose fat there. But we do know that, for some reason, it is one of the toughest places to see results of your hard work. So here’s your new approach. Follow these rules finally shed that last fat layer and reveal that abdominal V-line you’ve been working for. Make Sure You’re Balanced If your hormonal levels are not balanced then it doesn’t matter what diet or exercise programme you are on you will

By now you should know that there’s no such thing as a quick-fix when it comes to weight loss as well as getting lean and staying lean. It takes a lot of hard work and discipline for most people to stay consistently ripped all year-round and many of us that go on a weight loss journey know all about the ups and downs of trying to strip off fat. But there is a way to get weight off and keep it off and it starts with consistency. Yes, genetics play such an integral part of how hard each person has to work to stay lean and ripped. Your body type and your metabolism will dictate how much you have to train and how clean you have to eat throughout the week to attain that desirable goal. There are 3 body types: ectomorph, endomorph or mesomorph. An ectomorph is a naturally skinny person with a super-fast metabolism and a higher carbohydrate tolerance. This body-type typically doesn’t have too many issues of staying ripped. RELATED : How Your Body Type Affects Your Fitness A mesomorph is natur

This article was originally published by AskMen UK. When it comes to fitspo, there's really no beating the Olympics. Those two weeks in Rio showcased the world's finest athletes, all of them doing things with their bodies that simultaneously glued us to our sofas, and made us want to get off them. Now that the Games are over, so are our excuses – it's time to get back to the gym. The good news is we have a double gold-medallist to inspire your next workout. WHO’S MY NEW PT? Max Antony Whitlock, Team GB athlete and the world’s BEST artistic gymnast. As in, there’s no other gymnast in the world that can beat him. By default, that makes Max’s physique one of the best in the world too – because his frankly staggering core strength played a big part in powering him to two gold medals (and a bronze) in Rio. And, when it comes to abs, one look at the 23-year-old is enough to tell you that he knows what it takes to get a shredded, washboard mid-section. WHAT ARE WE DOING? "

There are thousands of incredibly difficult strength and muscle building moves that are going unused, sitting on shelf collecting dust. And the thing is that you can build big, strong, functional muscle without even touching a dumbbell, barbell or weight machine. You can get ripped in your living room or garden or the park and it doesn't have to cost you a penny. By mastering your own bodyweight you can build the body you want long term with the added benefit of not just looking strong, but actually being strong. The key is that you keep challenging yourself and challenging your body. Again, that doesn't just mean that you load a couple more 20kg plates on the bar. Closed Chain Exercises Closed chain exercises are exercise where one part of your body is fixed to stationary surface. Pull-ups, where your hands are fixed to the bar; squats, where your feet remain on the floor and push-ups (hands), are all closed chain exercises. A movement like an overhead dumbbell press is an exa

The power snatch is not the kind of move you're likely to see at your local gym and if you have seen it you might have thought the dude doing it was either showing off or had no idea what he was doing. But here's what you have to know: that guy actually has the right idea. The power snatch works the entire body and translates into about any explosive or athletic movement you can think of: throwing, running or jumping. But, if you're doing it wrong, you're going to break your back or your shoulder or simply look like a crazy person so let's go ahead and fix that. First, the power snatch is an Olympic weightlifting movement (yes, it's in the actual Olympics) that require you to pull weight, primarily a barbell, off the ground and lift it over your head in one fluid motion. Similar to the power clean , the objective not just to pick the weight up and overhead but to drop behind the weight with your body, and in this case, catch the barbell with straight arms. RELA