I truly think this is the only fitness plan you’ll ever need. I know that’s a bold statement. But I really think that so many of you spend too long trying to find the right program, plan or exercise.
“Just give me an exercise I can do for my abs. I’ll do as much as you tell me to”
“What can I do to grow my bum, I’ll do anything except for eat more food.”
“I want to lose weight but I hate running, what hit workout plan is the best?”
As a result of the way fitness information is pushed on social media many of you reading this may not even realise that they are not the best questions to be asking. But you also don’t know what questions to ask or what to do (Until you do). Do you ever spend time thinking about mistakes you’ve made in your life, but then realise that it was in making those mistakes you learned it was indeed a mistake and you were actually acting from a place of what you knew at that moment in time?
Maybe you’ve never made mistakes, well I’ve made a lot…
Like the time I pushed my ex girlfriend’s face into a cake on her birthday, because I thought it was funny…
In doing the wrong things and making mistakes, we learn to do the right shit and make less mistakes. Like never pushing someone’s face into a cake unless I know it will be received as well as I would take it myself. But sometimes, (especially with fitness) you can be making the same mistakes over and over without ever realising it. Until someone like me comes along and points it out for you.
Starting your fitness journey
I was extremely naïve when I first started working out In my room with my 10kg adjustable dumbbell from Argos that I stole off my older brother. All I did was bicep curls and sit-ups in my room for hours after I finished a primary school day. I was self conscious about being so small and wanted to be able to stand up for myself so took it upon myself to lift weights in secrecy. It wasn’t until years later I realised no amount of bicep curls or sit ups would help me look like the guy on YouTube.
The truth is there is no special exercise.
And I know this won’t sound sexy, but neither is the gym or the progress you want. It’s actually a lot less sexy than you think it is. You’re hoping for Kim Kardashian, It’s going to look more like Borat in a Mankini. It takes time, it’s monotonous and it definitely isn’t what it looks like on Instagram.
If you want to nail your fitness goals this year, focus on the basics. But what are the basics I hear you ask? Luckily for you I’ve decided to list them in sections for you below, so you can literally pick a few (depending on ability, equipment and preference) and progress on them each week.
Lower Body Movements
Back squats, dumbbell squats, front squats, hack squats, leg press, split squats, glute bridges, hip thrusts, back extensions, lunges, leg extensions, seated leg curls, lying leg curls, Romanian deadlifts, stiff leg deadlifts, calf raises.
Push movements
Chest press machine, flat bench press, push ups, incline bench, incline machine press, incline smith press, decline chest press, decline push ups, dips, front raises, shoulder press machine, overhead press, cable front belt raises, dumbbell lateral raises, cable lateral raises, tricep extensions pushing down, overhead extensions, close grip bench press, cross body tricep cable extensions.
Pull movements
Lat pulldowns, pull ups, chin ups, single arm pulldowns, chest supported rows, deadlifts, single arm rows, cable rows, t bar rows, face pulls, rear felt flys, bicep curls, hammer curls, shrugs.
Abdominal movements
Hanging knee raises, cable ab crunches, ab mat crunches (crunches with your lower back elevated), ab wheel rollouts.
Sure there might be some more “optimal” movements I’ve forgotten here but for most of you, if you focus on some variety of these exercises and get strong while maintaining control (good form) and your nutrition, recovery, sleep and stress management is in a good place – you can not go wrong.
It’s actually impossible not to see results.
Download my training plan
I also recommend you sign up to my email list from my website pop-up or on the homepage because I’ve written all of these movements into a detailed plan that you can use to see results in a much more structured and proven way.
Other important parts of a fitness regime
For those of you who know you’re nutrition is dog shit. Sleep is piss poor, and you don’t know what stress management looks like then I suggest working on those areas before throwing yourself in the deep end. This is where I come in and swoop you up to save the day.I work on helping my clients manage their stress, increase their energy, nail their form, eat well and then I help them learn how to push hard in the gym. All without having to sacrifice more time than necessary or eat dry ass foods like chicken and rice.
Sounds pretty good right?
Right.
It’s what I needed when I started out.
And it’s probably the thing you don’t even know you need.
Conclusion
So I’ll leave you with two choices.
1. Continue at the rate you’re going at right now with the same level of confusion and going through the motions at the gym (doing the same things you did last year) and expecting a different outcome.
or…
2. Get a proven plan of action that works, get super clear on your goals and how to achieve them, have confidence in yourself inside and outside of the gym and finally get the level of results you actually deserve by working with me personally every step of the way.
If I could turn back the clocks and this was an option I know which one I’d choose. So if you want to join the hundreds of other clients I’ve helped achieve incredible results they sustained book a free call with me today to get you closer to your goals.
