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How to Workout | Things You Need To Be Doing In Your Workouts

Author: admin
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Let’s face it, sometimes working out can be boring as hell – I mean, who really wants to run on a treadmill and look at that sweaty dude in front for 30 minutes?

Not me that’s for sure.

Which is why today I want to share some knowledge and fun tips with you that can take your workout from mind numbingly boring to utterly incredible.

There are a million and one ways you can change your workouts and light that flame in the mind to excite you while you exercise- and they are good …just not as good as mine, so do mine instead.


1. Barbell Complexes

I personally think these are awesome as they are time efficient and require only 1 piece of equipment.

What are they?

Apart from being awesome, as you have just found out. They are a series of exercises that require the use of one barbell, and more importantly, one selected weight.

A simple routine to follow would be the one below, which lets you flow from one sickeningly hard exercise to another having no rest at all – much like a ballerina would flow from one move to the next – sort of.

1. Shoulder press

2. Front Squat

3. Bent over Row

4. Romanian Deadlift

5.  Hang Clean

Select one weight for all of the exercises so that there isn’t any swapping and changing, then do about 12 reps of each exercise.


2. 30 Minute Hellish Workouts

These workouts are usually only given to my subscribers who follow me via my newsletter. If you haven’t already done so then click on the blue tab at the top right of your screen, then you too can enjoy the benefits of becoming part of the Alexander Team. – I’ll wait for you to do it


Great, let’s move on.

I’ll share with you a little taster of one of the workouts that was posted this week.


1. Box Jumps

2. Bicycle Crunches

3. Alternating Lunges

4. Leg Raises

5. Jumping Squats

6. Russian Twists

7. Jumping Lunges

8. Weighted Crunches


So, the idea is to complete as many rounds of this circuit as possible within 30 minutes.  Do 20 reps of each exercise with little/no rest at all between.

Then at the end, count up how many points you achieved.



3. Training with a partner

There’s nothing weird or wacky about this one, just simply, train with a partner.  I suppose you can look at it with a positive and negative outlook.


1. More motivation.

2. Some one to high five, chest bump and fist bump with.

3. You will push more weight.

4.  You won’t feel stupid doing weird ‘out there’ exercises on your own.

5. You get to high five someone!


1. More talking about loose women and less time training.

2. They might not actually like high fiving, which then ultimately leaves you hanging once you have thrown it up in the air.- nobody wants that.

3. They might be a moaner and moan about all the exercises you are doing because they are too hard – in that case you would obviously be better off on your own.

4. They might smell or be one of those people who sweat profusely – again, opt for working alone.


4. These exercises


- L- sits

Amazing for your abs


- Boxing

Amazing for kicking ass and fat, and ass fat


- Kicking for cardio and a thinner waist

Amazing for fat burning and working your obliques


- The Torsonator

Amazing for various workouts – shoulders, core, legs, back


- Jumping Rope

Amazing for cardio, burning fat and looking cool


- Jumping

Amazing for sculpting your legs and bum, and also bringing the inner child out of you




5.  Not resting

Make your workouts so much harder by reducing your rest times between exercises, or even having no rest at all.



6.  High five-ing or Bro fisting


This won’t actually help you make progress in the gym so to speak, but, it’s really cool- so do it.






So go forth and use these tomorrow in your next workout.


Let me know how you get on, and what exercises you found the hardest



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How to Workout | Go heavy or go home!

Author: admin
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As far as cliché quotes go, saying ‘go heavy or go home’ when referring to lifting weights is much similar to Liam Neeson saying ‘ im going to do, what I do best’ -Taken 2, when he’s about to wreak havoc on some unlucky mobsters- its enough to make you throw up. By the way if you are planning on seeing Taken 2, don’t, it’s sooooo cliché.


But, there is a lot of truth to that statement.


As you will find out further on in this post.


But first, here is a video of some cool ladies lifting some heavy stuff.



Oh yes, before we go on, I’m going to litter this post with as many clichés as possible too, so, erm , keep an eye out, because this is going to be the best thing since sliced bread, ah there’s number one!


So, why should you lift heavy?

Seems like a good place to start. Apart from the fact that lifting heavy is for awesome people, there are a lot of physiological benefits to lifting heavy. One being, greater fat loss, because you’re asking your body to move a serious amount of weight then more muscle fibres will be recruited to move that weight from A to B, and in turn a greater expenditure of energy will be released, thus burning more of those little calories that we all hate.

It also has after effects too, as building lean muscle burns additional calories while you sit down doing nothing.


But don’t be scared you don’t have to look like this guy to get results

You do however, have to stop lifting ‘comfortable’ weights – I never understand why my clients tell me this as if I’m not going to change anything, and I’m happy as long as they are comfortable. Please banish this idea from your mind as it will do you no good and you may as well shoot yourself in the foot.

So now we know that it burns a lot of fat, but what other benefits are there?

1. It’s pretty cool

Ok, your opinion of what’s cool and mine might be slightly different, but I think there is nothing cooler than a guy or girl lifting some heavy stuff in the gym properly and showing other people how its done.

Using big exercises like deadlifts, squats, bench and military presses , hang cleans and snatches go hand in hand with lifting heavy, and they look awesome when performed properly.

Check this video out to see why!


Pretty cool don’t you think? Plus these girls aren’t ‘big and bulky’ either, do you agree?


2. It will build lean muscle.

I touched on this at the start of this post so i’ll try not to repeat myself too much, but, adding an extra pound of lean muscle will burn additional calories while you sit down at home picking your nose. This is mainly due to the fact that the more muscle you ave on your body, then the more your body has to use up energy (calories) to maintain them.


Building lean muscle tissue will also help you when you get older too, as all of the movements I just mentioned are similar tomovements you do everyday. So getting stronger at these will stop you from using the zimmerframe when you hit 60, and using the stair lift to shift your backside up the stairs.


3. You will look awesome – say bye to the muffin top!

Apart from looking like the coolest kid on the block, you will also reap the benefits of a cracking body too. Lifting heavy often means using more than 1 muscle to perform a given movement and boosting your heart rate up, it also means you will target your core more effectively.

I can’t promise that you will look like super woman but you can bet your boots that you will work your mid section like never before. – you can thank me for your rock hard torso by either giving me money as a way of gratitude (fair is fair) or, you can share this with your friends and look awesome together.


4.  It will keep you flexible and improve your sex life

Research suggests that the more supple you are the better sex life you have – I didn’t even make that up, it’s pretty much verbatim.

If that’s not enough to make you want to lift heavy then I don’t know what is. But just incase it’s not, here’s the reason why.

When lifting heavy weights you will force your muscles to stretch under the load. Studies have also shown that weight training is better at doing so than regular stretching.- so keep the camp fires burning and lift heavy!


Ask yourself this question. Do I want to look awesome, be strong, and according to research, have a better sex life? – I know what my answer is.


Then put the 2kg weights down and get lifting big heavy things. Like this guy >


Before I go, how many cliche quotes did you spot? – I tried to riddle it as much as I could.


Leave a comment and share.



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Wilmslow Personal Trainer | 35 things I live by

Author: admin
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In life, I feel its important to have a set of rules to follow, or guidelines that you live by each day- you know, the sort of things that you do differently from other people.  These are mine, I’m not saying that they are perfect, or ones that you should follow, but, they are what I do, and they are what makes me, me.



Because YOU need it, I need it,we all feel better when we have had a good sleep. But anything longer than 8 hours is stupid. Don’t say “I can sleep when im dead” – its such a dick thing to say.


Enjoy life

There is one thing I intend on doing in life and that is enjoying it, by doing anything that I love to do. Whether that’s working less or spending money on things that I shouldn’t. I live with the idea that tomorrow I could possibly die, and it would be a great loss to the world, I know. Many hearts would be broken, so, I intend of enjoying it while it lasts.


Live life 80/20

80% Great. 20% Bad- In relation to diet and nutrition. 80% of it is exceptional great and 20% of it is a GFB (Guilt Free Blowout)


Write it down

Your memory is shit ( courtesy of John Romaniello )


Love people 

Life is short, fill it with love for someone.


Don’t be a prick / douche

Seriously, nobody likes them. People who go out of their way to make other uncomfortable- piss off, basically.


Don’t be a tight arse 

If you go out for a drink or meal with someone, pay your share, buy them a drink back, or don’t go out. I’m not saying give all your money away – but at least put up a fight to offer.


Don’t take life too seriously 

A friend of mine said to me once that there was no point in doing anything in life as you’re just going to end up dead.(I might check up on him actually) Of course that was a very depressing and disturbing thing to say- he must have just been dumped. I do think that he was meant to say, don’t take life too seriously, because we are all heading for the same place at some point.


Help as much as you can 

There is a lot that can be said for people with time to help others. Its not a way of people trying to be liked either.


Be spontaneous

Go to France for a day or something, be wild, just don’t be boring. Being spontaneous is great for the soul.


If you want something, go get it

“If people can’t do something themselves, they wanna tell you, you can’t do it. If you want something, go get it. Period”- Will Smith ‘Pursuit of Happiness’



Apart from broadening the mind, it shows you that there is actually another, if not better way to live your life.


Get so drunk you throw up, pass out and go to hospital- so that you know your limits and never do it again

I did this when I was 14 ish. My parents loved me for that.


Put more penny sweets into a bag than what you actually paid for

Obviously it would look very weird and extremely embarrassing if i did this now- and got caught. But as a child I did tell the man in the shop a white lie or two about the number of 1p sweets I had in my paper bag. An extremely liberating experience living that close to the under world.


Don’t lie

Slightly contradicting given the fact I’ve just told you about my criminal hay days, but I do obviously mean telling proper lies.  I despise anyone who lies, regardless of situation, truth should always be told.


Stay positive

Life is hard, for a playerrrr. All jokes aside, shit happens in life that can knock you for six. Staying down in the dumps about it isn’t going to help in any way at all. Find a funny video on you tube that will make you laugh, that normally sorts me out. Or follow the step below.


Surround yourself with positive peeps

Success begets success. If you want success, happiness,  or even to be mates with me- why wouldn’t you? Then you probably want to surround yourself with those types of people.


Say thank you

Manners cost nothing but go incredibly far. I held the door open for a lady the other day, she didn’t say thank you- I nearly threw up with rage.


Use the high five

I don’t care what anyone says. High fives are awesome and I use them regularly.



You’ll be dumb otherwise


Get to bed early, Get up early

I personally don’t like wasting time in bed. Especially on weekends, its such a waste of time, but thats just my opinion. Likewise, going to bed early is a must. Yes, I am 25 not 85.


Always strive for more

People who lack ambition, lack soul and never amount to anything. I asked a girl once, “what do you want to do with your life?” She said “a footballers wife” – we never spoke again.


Do things/ people that make you happy

Getting your freak on with someone that makes you happy is just the same as doing things in life that make you happy- if you dont like it, don’t do it.


Don’t hate people

It’s pointless, why waste energy on someone who isn’t important.


Nutella fingers are perfectly acceptable once in a while



Dress to impress

Image is everything,its not shallow to say that. Your personal appearance counts,dress the best you can.


Your mother does actually know best

She does, its annoying.


Don’t talk about yourself too much

You sound like a dick


Curls get the girls!



Punish in private, praise in public

This applies anywhere, relationships, work place, families. Having a domestic in public is embarrassing and awkward nobody wants to hear it. If you’re one of those bosses who humiliates their employees in front of everybody, then you A. Deserve a smack, and B. Shouldn’t be a boss- I have come across many in my time.


Try at all costs not to fight someone, but if it comes down to it, kick the crap out of them

This may not be the ‘correct’ way to go, but…ah well.


Use 2 sprays of aftershave

Nothing spells desperado more than a guy who wear half a bottle of ‘cool water’.



Don’t wear lynx – if anything it does completely the opposite to the adverts

’nuff said

Invest in self development

Without sounding like im about to sell you a book but , invest in yourself- be the best you possibly can be.


Know when to differentiate between the use of ‘your’ and ‘you’re’!

You deserve a punch otherwise

How do you live your life? Write yours down and share with me
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