Legs, bum, abs exercises

Squats with Overhead Press   Holding medium-heavy weights just over the shoulders,  squat as low as you can and do 3 slow pulses,  only coming halfway up.  On the fourth pulse, stand up and push the weights overhead.Repeat the series for 12 to 16 reps.

Plyo   Plyo-Jacks        ·         Begin with feet together and jump up, taking feet out to the side while circling arms overhead and land in a squat.  ·         Jump up and bring feet back together, circling arms back in. ·         This is just like a slow jumping jack, but really uses power when pushing up into the jumps. Repeat for 30 to 50 seconds

Wall Wall Sit with Chest Squeeze

Front Kick with Squat      Lower into a squat and, as you press up, kick out with the right leg.   Keeping your abs tight at ALL time     Repeat, squatting and kicking with the left leg.  Continue alternating squats and kicks for 1 minute.

Walking Lunges with Lateral Raises    Step right foot forward into a lunge and, with elbows bent to 90 degrees;  lift the arms up to shoulder level.   Step in, lower the arms and repeat on the other foot.  Continue walking lunges and lateral raises for 12 reps on each side.

Plyo-Lunge    Begin in a lunge position and jump up, switching the feet in the air, landing with the other foot forward in a lunge.  Repeat for 15 seconds, rest and do it for 15 seconds more.  These exercises should be done every other day 3 days a week.  Ones you are getting used to the rutins, just add 10 seconds more. Good luck!!!!

Keeping up with a 'keep fit' lifestyle doesn't have to mean slogging it out in a sweaty gym, splashing cash on expensive machines or trendy gym wear. Just boosting your levels of general daily activity will gain you a great reward in improving your health and energy. The pressures of home, work and family life can also mean it feels as if there's little time left to fit in exercise. 

It's certainly tough to get started, right?  Its worth thinking about what you gain from regular exercise and making even a partial improvement to your fitness. These are just few of MANY benefits you can benefit from keeping fit™:

Exercise means a healthier heart because it reduces several cardiovascular risks, including high blood pressure

Being physically active can booster good mental health and help you to manage stress, anxiety and even depression.

Regular exercise can help you achieve and maintain an ideal weight, which can be important in managing many health conditions, or may just make you feel happier about your appearance

All exercise helps strengthen bones and muscles to some degree, but weight-bearing exercise, such as running, is especially good in promoting bone density and protecting against osteoporosis, which affects men as well as women

Different exercises help with all sorts of health niggles, such as digestion, poor posture and sleeplessness, and physical activity can be beneficial for a range of medical conditions, from diabetes to lower back pain.

Physical inactivity is an important risk factor for coronary heart disease - in other words, if you don't exercise you dramatically increase your risk of various health risks

Enough said! So what are YOU waiting for?

Each week I will be adding some simple workout programmes that can be done at home, work place (during lunch break) or in the gym (for those who can't afford the gym) and meal plans to boost your metabolism.

Week one: Circuit Training

Monday- Wednesday- Friday

Circuit training is an excellent way to improve mobility, strength and stamina.  So this week we will concentrate on Circuit training to improve your stamina, get your body ready and we will then move on to weights and Cardio.

1.      Warm ups- jog on the spot, run back and forth for 5 min.

 

2.      Stretch - Chose 3 upper and 3 lower body stretch. 

            Hold each position for 10 seconds on each side

jjjjjl Do 30 second star Jumps ( counting slowly to 30) - rest 10 -15 second, move to next workout

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1.      Squats ( if you got weak knees, don't go down to low)30 seconds ( 30 slow count) rest 10-15 seconds. Move to next workout

1.      Step-up - swapping legs ( use a phone book if you don't have stepper or stairs) 30 seconds.

1.      Skipping rope ( you can do pretending skipping rope if you don't have one) 30 seconds. Always keep your back straight, tummy tucked in and land with your feet flat when skipping rope.

1.       Press ups  (floor or wall) 10 floor and 30 seconds if doing wall press ups.

     

Cru   Crunches sets of 10 ( 20 reps).  Make sure you are NOT pulling your head up so much that your necks starts to hurt. Keep you abdominal in ALL the time and exhale as you come up, DON'T hold your breath in.  Your shoulder blade must not touch the floor while doing crunches. Keep your chin up when lifting your head up.

Jog on the spot for 1-2 minutes

 

     Repeat the exercises again one more time. Add 5-10 seconds more to your exercises every time you feel the workout is not as hard as it was at the start.

Ones you have completed the whole training twice, do some cool down stretched holding each stretches for 20-30 seconds. Chose the stretches above. Remember your muscles have been working hard now, therefore take your time while cooling down. 

As for the weekly meal plan, msg me your@ add in my inbox and I will mail it to you.

 'Eat to survive, not survive to eat'

until next week, stay tuned!

Love, Dizzy Zai / xxx

Finally after a LONG fasting but rewarding month Zai chan need to get back to her Mean Machine workout. The down fall of heavy weigh lifting is ones you don’t get the chance to workout you tend to lose weight and your muscles mass which is EVERY muscle lover nightmare 

Well for those who stop training and just sit down and do nothing oblivious you ending up looking like Garfield or a fat sumo, and its NOT because your muscles turns into fat as many people think and therefore they avoid doing weight exercise. The reason ex-bodybuilder tend to look like saggy biff meat after being all buff is because you still have high appetite because your body is used to all that eating and obvious without all that hard training you ending up putting on weight instead and you get flabby muscles...scary  During the fasting month I wasn’t able to do much weight exercise since we broke our fast late and I need my 5-6 times a day meals, without  eating well its just waste of time trying to do heavy weights.... Sadly I have lost A lot of muscles mass which lead me looking like I have lost 20kgs in one months but believe me I haven’t, Lol.  

Other than being Dizzy, baka and just confuse Zai ; my friends call me she/he and NOT coz I look like a dude ok,Lol but coz I’m a crazy dizzy girl who just love muscles and everything that comes with it.  Don’t get me wrong I don’t fancy ladies that looks like dude, thou that was my dream 18yrs ago and I thank God for my mothers wacky advice to me that I would turn into a dude If I continue lifting weights..That’s Africa mothers for you...lol

So now I got new passion, lean mean muscles and NOT biff guy looking machine. I have discover a new world of exercise through men’s health’s magazine which have lend me to another level of lean muscles, one of the best magazine if I must say and they got great tips. Not a big fan of ladies exercise ( some can be good, but just NOT my kind of thing) because I get adrenaline rush by pushing myself to the limit 

 So what’s the point of this blog?

Well few have asked me how to lose weight/tone, so therefore I would like to share my weekly training programme how I keep myself busy in the gym when I'm not torturing my clients. 

I know a lot of girls go eiiiiiiiiiiiiiiii when they hear weights exercise but I always make sure my clients learn the benefit of combining weight and cardio and NOT just doing cardio exercise ALL the time. You get girls counting how many calories they are eating or burning in the gym which in the long term  can be SO boring and they stop coming to the gym. So what do crazy Zai do (well for those who have gym phobia IGNOR this blog..lol) to stay lean/mean looking  crazy biyach

The best thing of being a fitness/personal trainer is you CAN’T afford lacking off with your own diet/exercise as you want you clients to go WOW that’s how I want to look. Do I love my job? Hell Ya I do, tiring but it’s worth it!!! 

This is how I set my  weekly training:

Week 1

Monday	Comments
·      10 light Cv warm up.  3-5 min stretch ss·Bench press 15x1,10x3 ·      low pulley rows 15x1,10x3 ·      shoulder press 15x1,10x3 ·      leg press 15x1,10x3 ·      leg curl 10x3 ·      triceps pushdown 10x3 ·      barbell curls 15x1,10x2 ·      wrist curl 10x4 ·      4 sets of sit ups ( 4 diff muscles group) ·      20 min med-intense Cv

Tuesday	comments
50 mins low- intensity Cv

Thursday	comments
·      10 light Cv warm up ·      Bench press 10x3 ·      low pulley rows 10x3 ·      shoulder press 10x3 ·      leg press 10x3 ·      leg curl 10x3 ·      triceps pushdown 10x3 ·      barbell curls 10x2 ·      wrist curl 10x4 ·      4 sit ups ·      20 min medium-intensity Cv

Friday	comments
50 mins low- intensity Cv

Saturday	comments
·      10 light Cv warm up ·      Bench press 10x3  ( 35- 40 kg) ·      low pulley rows 10x3 ( 20kg) ·      shoulder press 10x3 ( 25kg) ·      leg press 10x3 ( 60kg) ·      leg curl 10x3 ( 15kg) ·      triceps pushdown 10x3 ( 15-20 kg) ·      barbell curls 10x2 ( 15 kg each hand) ·      wrist curl 10x4 ( 3-4 kg) ·      4 sets of sit ups ( 4 diff muscle groups) 20 min medium-intensity Cv

 I use between 7- 45kg for my workout. But for ladies who just want to tone up, you should use light weigh 1-4 kg and just to more reps. E.g.e biceps curl 10x3 etc.

This how my week eating plan can look like:

Meals	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
breakfast	1 toast with flora butter, glass of skimmed milk; banana	4 eggs (1 yolk) Whole meal bagel,1 slice of cheese	Bowl of Oat meal cereal, skimmed milk, apple	Porridge with skimmed milk, green tea	2 boiled eggs, toast, tomato, cucumber, little flora butter	2 wheat a bix, skimmed milk, green tea	1 toast,1 spoon of peanut of butter, cranberries  juice
Snack	Apple, green Tea,	Low fat rice pudding, grape juice	Dried apricots, green tea, 2 crackers	Fruit juice ( cranberries) and 4 crackers	Philadelphia crackers/dip Green tea	Cranberries juice,  ½ cup cottage cheese and 15 almonds	15 almonds,1/2 cup cottage cheese, green tea
Lunch	Pasta with tuna in tomato sauce, green salad	Chicken sandwich, tomato, cucumber salad	Roast beef or lamb chops, salad with whole meal pita bread, salad	Sardine (in brine) whole pita bread with salad.	One chapatti with low fat cheese and veg toping ( oven baked for 3-5min)	Oven grilled chicken with 1 cup boiled pasta, green salad	Grilled Chicken breast in whole meal pita or chapatti, gren salad
Snack	Protein shake	Protein shake and 2 crackers	Protein shake	Protein shake, banana	Protein Shake	Protein shake	Protein Shake, apple
Dinner	Grilled chicken breast, green salad and low fat ice-cream	Oven grilled fish fingers (10) 1 big potato	Cheese omelette ( 5 eggs, 1 yolk) green salad with low fat dressing (or home made)	Baked potato, low fat sour cream ( 1 tea spoon) 2 lamb chops	Smoke mackerel with 1 toast and green salad	Grilled beef, green salad, on boiled potatoes	Salmon steak with mix oven grilled ( marinade) veg

Ladies tend to go , do I have to EAT that much to lose weight, the answer is YES. Why? there more you fed your brain,the more fat is used as fueal to burn off all that food, and the more calories you burn. 

Note: the meals are small portion, meaning you NEVER go into that starving mode that a lot of women do  when they 'try' to lose weight the quicker way.

 Really the more you starv yourself the less calories you burn and your brain give your body signal NOT to used fat as fuel since you need body fat to keep you warm etc. Therefore your body observes the fat so ones you 'lose' weight and you go back to your normal over indulging diet you tend to put more weight on, WHY? becuase your old fat was just 'hiding' and comes out to join your new absorbed fat you get from starting to eat. Confusing?

what I feed my muscles with while doing heavy weights:

Maxi muscle’s for that extra protein to my diet, which is vital for building muscle, especially when training with weights on a regular basis. Protein is also important whilst dieting to reduce the loss of muscle tissue. For ladies on lose weight programme I advice them to use Whey Protein ( low in carbs) or diet protein.

Creatine improves the ability of muscles to produce higher muscular strength, especially during short bouts of maximal exercise. The only down fall of Creatine is the toiled visits because you HAVE to make sure you drink PLENTY of water when you take them. You could get gallstones if you don’t get enough fluid.

PYRO-MX is a extremely effective and powerful, yet safe and approved fat-burner. However, it does contain stimulants such as caffeine and citrus aurantium, leaving you shaking and wide awake if you take it after 4 pm. which may mean that NOT every one is able to take them. With this kind of stuff you should ALWAYS ask you Dr and get medical check before using them. I only use it for 6 weeks and don’t use it for few months or so. I like using it special when I'm working on my abs for the packs, since fat around the belly is the most stubborn fat special with the ladies.

So the key to a healthy weight lose ( and lean killer body) is to eat eat eat eat WELL and be active.

Until next week ( with less info..lol), stay safe and please ladies EAT.

Dizzy Zai / xxxxx

Ja na!!!

Allah's Plans

Pray for each and one of you and wish you happiness in your life.

Love,

Zainati/ xxxx