Showing category "Training" (Show all posts)

Doing some heavy lifting for fat loss - oh yeah, I said it!

Posted by Lizelle Pool on Thursday, May 29, 2014, In : Training 

Now before you (especially us girls) run in random directions making funny noises and waving your hands because I said "heavy lifting", hear me out! For a long time women were told to use plastic covered, very bright, very little dumbbells with huge amounts of reps while jumping around "like we just don't care" (ok,  it got away from me a little...) Listen, I know it is tough, you walk into the gym, and that perfect little perky girl is doing something stupid like standing side crunches with ...


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Skills practice is work

Posted by Lizelle Pool on Tuesday, May 6, 2014, In : Training 

We have entered the fitness era where lines are blurred when it comes to training. We live in the hype moment of metabolic conditioning and high intensity training and we feel like we need to push the body all the time. I have done a lot of reading lately and although I don't train a lot of elite athletes, the theory makes sense, to be the best at what we do, we need to NOT burn ourselves out with the secondaries to try and perform. Makes sense for top athletes. If your sport is not deadlifti...


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When the body talks, listen!

Posted by Lizelle Pool on Friday, April 25, 2014, In : Training 

I really have mixed feelings today and these mixed feelings made me think a little. You see, I went to gym and my workout was supposed to be deadlifts. Nice heavy ones for 5 reps and a couple of sets. Easy on paper, well yeah. Warm up went ok. Did kettlebell swings for 10 minutes with 35 seconds of work and 25 seconds of rest. In my 5th set my grip started going. What? I am 5 minutes into my warm up and my grip is already slipping. Starting to get annoyed with myself but getting on with my wa...


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How to use our workouts

Posted by Lizelle Pool on Wednesday, February 12, 2014, In : Training 
If you have been reading my blog for a while, you might have noticed that I refer to my website sometimes (www.rapidresults-fitness.com) I post a workout on the "workouts" section 5 times a week. Totally no cost involved, basically it is my gift to you to help you to get into the best shape of your life. Now I have learnt through experience, that a lot of people do not add value to something they do not pay a lot of money for and that the perception is that if it is for free it can't be good....
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Bad mood, good workout (workout included)

Posted by Lizelle Pool on Monday, January 20, 2014, In : Training 
So it is another week. We are looking at almost the end of January. Jip, this year is speeding along at a rapid pace, the question is, are you keeping up? A lot of people are already up to their ears in work and family commitments and that promise they made to themselves on New Year’s eve is long a past whisper. 

Life is hectic, all the time, it feels overwhelming in the first month or so during a new year due to basically just getting back from being very laid back and not at work, so it is...


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The death of the crunch

Posted by Lizelle Pool on Tuesday, November 12, 2013, In : Training 

I did a workout 4 days ago. I am still suffering from after training ab soreness. Cool you say! What kind of ab exercises did you do? Because we also want to feel that kind of sore in our abs 4 days later. Well, actually, I did not do any specific abdominal exercise. What?????? No abdominal work at all? So how the hell is it that your abs are sore? Well, let me tell you a story.

We can call it the great ab mistake, and more and more fitness trainers and professionals are getting with the progr...


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It takes more than a couple of seconds

Posted by Lizelle Pool on Friday, October 25, 2013, In : Training 

First off, we are talking fitness here people, so minds out of the gutter. It should take you more than a couple of seconds to make that decision between eating that piece of cake or not (and sadly, most of us will choose to eat it, every time we are set with that decision) I am talking about the secret of muscle building and fat burning. Yeah, the BIG secret and I am going to share it with you today so hold your horses, because you have never heard this before……EVER…….

Yeah, whatever....


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Only a hotel gym? No problem!

Posted by Lizelle Pool on Thursday, September 19, 2013, In : Training 
We have all been on those holidays that we just decide, this is the holiday that is not getting in the way of my fitness goals. I am going to have loads of fun, let my hair down slightly with my eating and still try and get a reasonable workout in. You are all pumped up and then walk into the local facility or hotel gym and, wow, very little to work with. Now if you are at all familiar with the Rapid Results workouts, you will know, that even this tiny little gym with barely any equipment is ...
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Why do this move?

Posted by Lizelle Pool on Monday, March 11, 2013, In : Training 

A couple of weeks ago I took my Thursday and Friday clients through a very simple circuit with the use of a 4kg medicine ball and the base move of this circuit was a single leg stiff legged deadlift. It worked them hard and they were all nice and sore the next day or so. You would think that a single legged deadlift with only a 4kg medicine ball will be a walk in the park but this little puppy packs a punch. There is some real benefit to this move and maybe too little people know what kind of...


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January is fat loss month

Posted by Lizelle Pool on Monday, January 7, 2013, In : Training 

We all feel a little bit of a squeeze when we put our pants or skirts on in the first week or so of January when we need to go back to reality and work and Rapid Results will help you get rid of the extra flab that crept up during the indulgent holiday season.  

 

So to start you off we are giving you 3 detox tips to help you get rid of all the nonsense that you have in your body.

 

#1 Drink up first thing in the morning:

 

You have be...


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Bodyweight training for real results

Posted by Lizelle Pool on Monday, June 25, 2012, In : Training 

 

Do you think that you can improve your overall performance by just doing humbling bodyweight workouts? Hell yeah, we in the Rapid Results team would yell at the top of our voices. You all know, when we call a bodyweight workout, you know it is going to burn a bit. It is really important to included bodyweight moves in every single workout during your weekly sessions and yes, you can include them into a normal strength training session. Actually, you HAVE TO include them if you want to see ...


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The flashy stuff that confuses us.

Posted by Lizelle Pool on Monday, May 14, 2012, In : Training 

 

 

Just for the record, we are all like this. We see something new and shiny and we go have a look. It doesn’t matter what it is, it can be a kitchen appliance, a new hybrid car that will save us on fuel costs (and who doesn’t need that these days?) or of course, in our case, new fitness equipment or exercise routine.

 

Every month the new fitness magazine comes out with a new routine on how to get bigger arms in 4 weeks or get that bikini bum in 5 easy moves and we get suckered into...


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How to get an autumn six pack.

Posted by Lizelle Pool on Monday, April 2, 2012, In : Training 

 

 

We all dream of having a washboard abs that makes everybody drool when you walk past while showing it off. The thing is, if it was easy, we would all have one and then there would be nothing to drool about. What is the difference of getting a very sexy midriff just to show off on holiday and a shredded one for a competition ready body? Absolutely nothing, Yeah, you heard me right, nada, not a single drop different in the recipe between the two.

Ok, so you may take a longer, more scenic...


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"This made me feel so much better"

Posted by Lizelle Pool on Wednesday, September 7, 2011, In : Training 
Being in the industry that I am, means that staying away from home for long times a very regular thing, and if you walk into your house at a very late hour of the night tend to give you lead feet the next day. Well, I had one of those days today. Thankfully (and we don't say this often) a couple of clients rescheduled or are away on holiday and I took the opportunity to get in my car and go home for some r and r.

I felt like not doing anything but get in bed and sleep a bit. Needless to say (a...
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Want some guns that can shoot real bullets?

Posted by Lizelle Pool on Wednesday, August 24, 2011, In : Training 

When we generally speak about guns around gym going folks it means your precious little puppies or anatomically speaking your biceps. You also associate this word with a bulging muscle or if it is not so bulging, then you want it to be, especially the guys. We then associate this with exercises like bicep curls, hammer curls, concentration curls and some other funny named curl exercises. We basically just want to get a dumbbell or barbell into our hands and move the weight from our thighs to ...


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Myth: Light weights and huge amounts of reps tone muscle.

Posted by Lizelle Pool on Monday, August 22, 2011, In : Training 

Yes, and my behind becomes smaller as I sit on the sofa, while eating chips and watching movies. If it was only that easy! Come to think about it, it doesn’t require a lot of energy to do light weights and high volume training. Maybe that is why we like it so much! Not too much effort and we still feel we are giving it a good go in the weight training department.

We basically end up stimulating only the smallest muscle fibers when we do this type of training. So no muscle shaping will occ...


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Glycogen depletion – worth it for fat loss?

Posted by Lizelle Pool on Monday, June 20, 2011, In : Training 

Nope, this is not alien talk, it is basically how to use your meals and your training sessions for optimal fat loss. Yes, this is something we are all striving for and we need all the help we can get to get that golden glint in the eye when we look at ourselves in the mirror.

First things first, what is muscle glycogen anyway and why is it so important? Glycogen is a molecule in your body and its main function is long term energy storage. The primary energy stores are in the adipose tissue (...


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Are we all junkies?

Posted by Lizelle Pool on Wednesday, April 6, 2011, In : Training 

Technology is a wonderful thing. It made our lives so much easier, we have the means to heat up and cook our food without lighting a fire every time. We can drive our kids to school in 15 minutes instead of a 90 minute trek over rocks and grasslands.  Of course, I can communicate with you right now and tell you why I think we are falling victim to technology.

Ok so this might be a little bit of a rant, so excuse me for blaming technology for some of our health, fitness and exercise downfalls...


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Squat for monster strength and amazing legs

Posted by Lizelle Pool on Wednesday, March 30, 2011, In : Training 

Some people will say that if you are not squatting in your current workout, you are not really training. Now some will take offence and just scoff this article and close the window, I suppose that is fine. Others will say they have knee and back problems and not even finish reading this article, also ok, I suppose. At least give us the benefit of the doubt and finish reading before you say we are leaning towards power moves (by the way, these are some of your fundamental moves in any training...


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Strength training, metabolic rate connection

Posted by Lizelle Pool on Tuesday, March 1, 2011, In : Training 
 

We live in a world of the internet where there is so much information around that we get overwhelmed and because of all the information (and misinformation) we mostly throw our hands in the air and just give up. Why can we not just get straight answers out of gurus and why must they write page after page of useless information that is going to drive us out the door faster than we walked in? Do they not realize that we are just not going to finish reading that report if they make it longer ...


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"Belly fat blasters"

Posted by Lizelle Pool on Saturday, December 11, 2010, In : Training 

There is a couple of things you can do to blast away the spare tyre around your middle, but alas, we are always bombarded with too much information and we do not know where to start and what do we do? We just chuck it all away and just keep on doing what we are doing and you know the saying, keep doing and eating the same way and you will keep on looking the same way. So without any further ado, below you will find some very simple ideas to implement into your daily health routine. Now befo...


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The perfect lunge

Posted by Lizelle Pool on Friday, September 3, 2010, In : Training 
 

When 80% of us hear the word lunge, we run away. A lot of us run away because it is a hard exercise, even though it one of the best lower body exercises out there. The other half run away because it is a knee crunching, jarring exercise that make them miss work for 2 days. This is not necessarily because it is an exercise that is bad for you but because you are not doing it right.


There are many variations to the lunges, which makes it such a versatile exercise to do, you can do it ofte...


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The exercises you should do to burn fat!

Posted by Lizelle Pool on Sunday, August 29, 2010, In : Training 
 

Walk into any training facility and you will have 90% of the people in there doing the two following exercise regimes:

  • Body part isolation weight training.

  • Long, slow, boring cardio for no less than 40 minutes and sometimes extend over an hour.


Sounds familiar? We can thank two types of people for this mindset:

  • Steroid pumping body builders

  • Jane Fonda – OK, not really Jane Fonda, but her whole aerobic craze got everybody on a high for years with regards to aerobics.

    ...


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The isolation monster

Posted by Lizelle Pool on Monday, August 23, 2010, In : Training 
 

We hear a lot about it in the training facilities and from trainers all over, isolation exercises and compound exercises. But what does this really mean? Which type of exercise is what and why is one more beneficial than the other. Come to think about it, the only thing we really want to know is: Which type of training will give me the most benefits in the least amount of training time? Well that is just what this article is all about.


There is basically two types of training methods ou...


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The F word

Posted by Lizelle Pool on Sunday, June 13, 2010, In : Training 
 

The choice of training has been narrowed down a lot by research and science. Do your workouts fast and with intensity and then you don't have to spend hours in the gym. This is a nice concept, especially with all our time constraints in our lives. Now that we are slowly but surely embracing faster, higher intensity workouts we also need to embrace the right way to approach speed training, specifically running...


Speed training for us normal gym goers are usually also called interval tra...


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Why do my knees hurt?

Posted by Lizelle Pool on Monday, June 7, 2010, In : Training 
 

If you have painful knees you can't always point at your current training and say ha, this is making me hurt I need to stop. The worst part is it doesn't always start in the knee either! Surprised? Maybe a little bit. You must remember that the knee needs a lot of stability and the cause of your pain is usually in the joint above or below the knee. What does that mean?


Due to the fact that the knee needs all this stability to not buckle under the pressure of everyday movement and traini...


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Why does cardio come such a distant second these days?

Posted by Lizelle Pool on Saturday, May 15, 2010, In : Training 
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Do you still feel that the local gym fraternity overwhelm us with rows and rows of cardiovascular machines when you walk into their facilities? Is this almost the major sales pitch of any sales consultant walking a new prospective member through the facility? “And this is the cardio section where you will burn fat and and (pointing to a skinny girl with virtually no clothes on) you will lo...


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Why is everybody jumping around for plyometrics?

Posted by Lizelle Pool on Wednesday, April 7, 2010, In : Training 
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Plyometrics. What is it really? In the simplest possible terms plyometrics are exercises that involves jumping, leaping, hopping and all other movements that desire lots of energy to perform moves. To understand plyometrics you have to understand your body. Think about your muscles and your tendons as a bunch of rubber bands. Take the rubber band and stretch it, that is like your muscles an...


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Exercise guidelines – How hard must I work?

Posted by Lizelle Pool on Thursday, February 4, 2010, In : Training 

Like all people, you will probably look at the table below and then start reading the article. Yes, we are all like that, skip the boring part and look at the interesting, colourful bits. Now that you have looked at the interesting bits you will probably ask why the article is not named “Cardio exercise guidelines” because that is what it looks like. A table that will give me an idea of where and how long to spend on a cardio machine and how hard I must work while I am on the cardio machi...


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Are you training effectively enough?

Posted by Lizelle Pool on Tuesday, January 19, 2010, In : Training 

Yes, you go to the gym 5 times per week. Yes, you spend a fair hour and even more in the facility. The question begs: What do you do while you are there? It is amazing how many people sit around and do nothing for minutes on end in a gym. All they do is hog a piece of equipment for far too long. Is going to gym a social affair? For some people that is a resounding yes! This is where I meet people, friends and maybe future dates. Good for them. They must not expect to see results in the abdomi...


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One exercise, full body workout!

Posted by Lizelle Pool on Tuesday, January 12, 2010, In : Training 

Low and behold the single exercises that will make you cry. It is also the single exercise that will exercise every single muscle in your body. It will challenge you in ways that you did not know. It will make you feel like a king when you talk about it but will make you look like a pauper while you doing it. Yes, we are talking about the BURPEE!

This is the ultimate, no nonsense exercise. You do not need a gym, you do not need a designated machine, and you do not need loads of space. All yo...


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Abalicious is not build with a crunch

Posted by Lizelle Pool on Monday, December 21, 2009, In : Training 

You know the saying that is you keep on doing the same things you will keep on seeing the same results? This is very true on both sides of the scale of course. If you train really hard and eat really well, you will probably see amazing results and then it will be very hard for you to change your habits and I don’t blame you! The more realistic thing that we see all the time though is people doing the same workouts every day, eat the same meals every lunchtime and look exactly the same as la...


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Back down at your own risk – ways to increase your fitness in less time

Posted by Lizelle Pool on Monday, December 14, 2009, In : Training 

The old story goes like this. “Too busy, no time.” No, this is not for last minute Christmas shopping or going out with friends for  a session of bonding and some drinking. This phrase will always refer to training and working out. Isn’t it just amazing that we will always put our health last? We will go and eat too much, drink too much and party way too much but we will never train too much.

In all fairness, we do have little time in this busy lives of us. We have to rearrange our sch...


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What is the deal with kettlebells?

Posted by Lizelle Pool on Monday, November 23, 2009, In : Training 

The human body is a very strange, exciting and willing machine. It is also a very effective machine that adapts to just about anything and everything we throw its way. It is happy to do what you tell it to, it will tell you how it feels for the next couple of days, but adapt and become stronger and a lot more effective and efficient. This is why our work is cut out to keep challenging our bodies to become the nice looking machines that let others glance with envy when they walk past. Toss awa...


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