Fat Loss – Week 1

Hi! Welcome to Hogg’s Blog

OK, I admit, I’ve been lazy recently! I haven’t been going to the gym as much and have let my diet slip and consumed plenty of delicious alcohol. But, it’s about to change! Summer is almost here and Ibiza is fast approaching, it’s just under 6 weeks away… so its time to lose some body fat and pack on some muscle.

I will be following a low carb, high fat and high protein diet called the Ketogenic Diet (discussed in my previous posts) and upping my cardio and increasing my visits to the gym.

My overall plan is to go to the gym 4 – 5 times per week, run every other morning before work (weather permitting) and eating a low carb, high fat + protein diet, cutting out alcohol.

WEEK ONE
Below is a photograph taken today (5th June 17)
I’ve got a long way to go, but saying that, fitness is a marathon not a sprint. I want to lose fat, add muscle, bulk up my shoulders and increase the width of my back. Also work on my legs and abs.

week 1

I will be posting weekly progress photos to document the changes to my body. The change to my diet will show the most drastic changes to my appearance, by losing fat, and the exercise will strengthen my muscles and increase the size. Hopefully i’ll see some great results!

I’ll keep this post brief for now. In my next post I will discuss my work out plans, what I focus on each day in the gym and an overview of my diet.

Until next time!
Jack,
Hogg’s Blog

Building a Muscular Back

Hi! Welcome to Hogg’s Blog

In this post I have some great exercises for building a broad and muscular back. It’s not just about having a massive chest and arms anymore! Working out your back will give you a more well rounded physique.

I have detailed four simple movements to work on your Latissimi dorsi (Lats) and rear deltoids (delts) as the main muscles hit. These movements will also work your triceps, traps & biceps.

Form is very important here, as it is with every movement. It is anti-productive going for heavy weights straight away without perfecting the form. Lets learn to walk before we run!

The first movement is the Seated Cable Row:

1: Sit on the machine with your knees slightly bent. I have used a close grip V bar here.
2: Sit upright with your back slightly arched and extend your arms
3: Pull the bar close to your body, squeezing your shoulder blades together and keeping your elbows tight.
4: Extend the bar back to the starting position to complete the rep.

Sets: 4    Reps: 8-10    Time: Each rep 2-3 seconds    Rest: 20-30 seconds between sets
Tip: Keep your back arched and pull the bar into your lower stomach for the best results

 

Second we have Lat Pull Down

1: Adjust the machine to fit to your height and sit so the padded bar keeps your legs in place
2: Hold the bar with your hand wide apart, fully extending your lats upwards.
3: Keeping your back arched and chest pushed out, pull the bar down until it is just by your chin.
4: Slowly raise the bar back to the starting position, keeping resistance the whole way back up.

Sets: 4    Reps: 8-10    Time: Each rep 3-4 seconds    Rest: 20-30 seconds between sets
Tip: Keep your chin up and shoulders back to target the lats

 

Now we move on to Rear Delt Fly

1: Adjust the machine so that the hand holds are the same level as your shoulders
2: Keep your back arched, your shoulders back and your chest pushed out. This will target the rear delts instead of the shoulders.
3: In a semi-circular motion, pull your hands out and back to your sides, contracting your rear delts
4: Briefly squeeze your delts while holding the weights back to increase blood-flow
5: Return to the starting position while keeping the tension during the entire movement

Sets: 4    Reps: 8-10    Time: Each rep 2-3 seconds    Rest: 20-30 seconds between sets
Tip: Keep your back arched and chest pushed up high to target the delts fully


Lastly, we have the most simple movement on this post, Pulls Ups. 

I have used an assisted Pull Up machine below to keep the form perfect and to take some weight off. Aim to reduce the weight (making it more difficult) every couple of sessions to see a difference!

1: Choose an appropriate weight (if using assisted machine).
2: Grip the outer handles, keep your knees on the edge of the seat and lean forwards.
3: Fully hang your body, extending your lats.
4: Slowly pull your body up so that your chin goes just over the bar.
5: Return back to the starting position for one rep

Sets: 4    Reps: 8-10    Time: Each rep 3-4 seconds    Rest: 20-30 seconds between sets
Tip: Look directly above you and keep your chin up during the movement.

 

 

What every man wants… Big arms!

For my first post about specific body parts and exercises, I thought I would start with what men want the most… big, muscular arms. I’m talking bulging biceps, defined triceps and some nice veiny forearms.

There are some exercises I feel work very well, and some that are rubbish! I will show you 5 simple movements to make the most out of your work-out and get your arms pumped.

We will start with Dumbbell Hammer Curls:

Hold the Dumbbells straight down by your sides. Keep your shoulders back with your chest pushed out and your elbows in tight to your body.
For 8-10 reps, bring the weights up so your arms are at a 90 degree angle and then back down to the starting position with control and lowering slowly. Each rep should last between 2 – 3 seconds depending on the weight

Secondly, staying in the same position, you want to supinate your hands so that they are facing forwards.  (supinate means to turn your hand so the palm is facing upwards) Again, 8-10 reps, each taking 2 – 3 seconds, bringing the weight down slowly.

In my photograph below, I am curling both weights together, however you can curl alternate arms each time.

Time for our first body weight exercise, Tricep Dips.

Using parallel bars or grip rings, keeping your chest up, bend your elbows and lower your body until your shoulders are just below your elbows. Then, press back up powerfully to complete the movement. You should aim for 8-10 reps with each rep being 2 – 3 seconds each.

Most gyms have an assisted dip and pull up machine, this works by providing counterweight upward pressure during the lift. Essentially making you lighter!

We’re going to stick with triceps and move on to Cable Pull Downs.

Firstly, your shoulders should be kept back and chest pushed out with your elbows close to your body. The starting position should be with your arms at a 90 degree angle, pull the bar down until your arms are fully extended and your triceps are squeezed at the bottom. Slowly bring the bar back to the start position for 8-10 reps, each rep lasting 2 – 3 seconds.

The last exercise is the most difficult movement (for me at least!) Say hello to Skull Crushers.

For this exercise I am using the EZ Bar as the grip is perfect for this movement. Your hands should be in line with your shoulders. Keeping your elbows in, lower the bar until it is just above your forehead and then extend back out completing the movement. You should aim for 8-10 reps, 2 – 3 seconds for each rep.

There you have it! Five easy exercises that are great for building muscle on your biceps and triceps. You don’t need to use massive weights. Making sure you have the correct form is important to target the correct muscles.

Thanks for reading! In my next post I will discuss diet and body fat loss.

Cheers,
Jack