Eastern Suburbs Boot Camp Trainer Reveals His Top 7 Exercises For Shedding Fat and Builing Lean Muscle

As a personal trainer and owner of Sydney’s best boot camp I have helped hundreds of people lose thousands of kilos of fat, I know a few things about exercise selection and I'm going to share some of my favourite exercises that you can use in your own workouts today to breakthrough any training plateau.

They are the exact exercises that I have used to help my hundreds of people lose thousands of kilos of fat.

I'll try and keep this easy for you, the best exercises for increasing muscle are also the best exercises for losing fat.

All these exercises have one thing in common: they work many muscles at once and are very challenging to the body.

Scientific research and in the trenches experience shows us that total body workouts are the most effective form of training for fat loss and muscle gain. But lets take it further...

Your results can substantially increased by using TOTAL BODY EXERCISES within TOTAL BODY WORKOUTS! For example, squats are one of the best exercises for building lean muscle whilst shredding unwanted fat. So… what if we took the squat and combined it with an upper body movement like a shoulder press. Now this exercise becomes unstoppable for getting you the desired results. It’s plain to see that by incorporating your upper and lower body into one movement you’ll reap even greater rewards.

Here’s The Fantasy Body Equation below:

By Performing Total Body Exercises in Every Total Body Workout you will:

more muscles worked = more calories burned + more lean muscle = more fat loss + more muscle gained

To be totally honest I have a big love hate relationship with the exercise I’m about to show you.
Firstly I love them because of their ability to burn unparalleled amounts of fat, secondly for their muscle building properties that keep me in great shape. On the other hand I hate them because they break me every workout (but in a nice way) – be warned these exercises are NOT for the weak minded.

So without delay, let me present my top 7 exercises for shedding fat and building lean muscle.

1. Olympic Lifts: Dumbbell or Kettlebell Cleans, Snatches, High Pulls or a combination of all.

2. Wood Chopping exercises: Dumbbells, Kettlebells, Med Balls, Bands, or Sandbags

4. Press Up Combination Exercises: Press ups with knee raise, Push up with Row, Push up with burpee etc..

6. Med Ball Snatch with Slam Combination

7. Squat combination exercises: Squat and press, Squat and row, Squat and curl etc…

If you incorporate these exercises into your workouts I guarantee you'll see better results faster.

Train Hard!

Dan Clay

Boot Camp Eastern Suburbs
Personal Training Sydney
Corporate Fitness Sydney

Eastern Suburbs Boot Camp Instructor Shares 4 Biggest Fat Loss Mistakes

Finding it tough to lose those last remaining kilos? Cant seek to budge that flat stomach or lose the excess fat on the hips and thighs?

My clients often ask me the same questions about fat loss and after reviewing their nutrition and exercise log I see the same mistakes made time and again.
Here are a few of the most common mistakes I see people make and how you can solve them.

1. Not training consistently enough. When training for fat loss you need to increase your metabolism, the higher your metabolism the more calories youll burn. If you dont train consistently enough your metabolism wont increase to desired level. Consistent training has a cumulative effect resulting in more calories (fat) being burned. Train a minimum of 3 times per week.

2. Not calorie counting. To lose weight you must create a calorie deficit through exercise and nutrition. A calorie deficit basically means you burn more calories than you consume. You cant out train a poor diet, you need to know how many calories youre consuming on a daily basis otherwise how are you supposed to know whether youve created a calorie deficit? Everyday keep a nutrition log of your diet.

3. Drinking too much alcohol. This one ties in with fat loss mistake number 2 but deserves special mention. Alcohol is full of empty calories with no real nutritional value and will therefore increase fat storage.
Drinking too much alcohol reduces the amount of fat your body burns for energy and while the liver is metabolizing alcohol youre unable to metabolize fat. If youre trying to lose fat you need to completely cut out alcohol.
1 glass of wine (average): 130 Calories
Regular beer: 150 Calories
Pre-Mixed Smirnoff Raw, (all flavors): 230 Calories

4. Not changing your exercise program regularly enough. Ever wondered why you hit a plateau? Typically you need to mix up your program after every 6 exposures. Once youve performed the same exercise for 6 times or more in a row you need to do one of the following.

a) Change the exercise
b) Change the reps
c) Change the sets
d) Change the tempo (lifting speed)

5. Giving up too early. Theres no quick fix solution when it comes to losing weight, if you’re serious about losing weight it takes determination, commitment and patience. After a few weeks of training youll begin to notice changes happening which will motivate you to try even harder. Don’t expect things to happen overnight and STICK with it.


6. Spot reduction. I must have heard people say a thousand times “ I need to do more crunches I can feel myself starting to get fat”. Doing set after set of the same exercise to try and lose fat in some areas just doesn’t work. Unfortunately the body doesn’t work this way, when you begin to lose weight you are unable to determine which area your body will lose fat.


If you make these changes to your weight loss program I guarantee youll instantly see better results, FASTER.

Train Hard!

Dan Clay

Eastern Suburbs Boot Camp
Sydney Personal Trainer
Corporate Health

Eastern Suburbs Personal Trainer Reveals 6 Tips You Must Know Before Signing Up For ANY Fitness Boot Camp

Outdoor Fitness Boot Camps are growing in popularity throughout Sydney's Eastern Suburbs for many reasons. Firstly they’re cheaper than traditional 1-1 personal training. They also offer more comradeship between participants and are more fun whilst still providing the same expert coaching.

Unfortunately, there are one or two downsides to fitness boot camps. Too many personal trainers wanting a piece of the very profitable boot camp pie are getting into boot camps without having the adequate skill, knowledge or experience to design workouts for large outdoor groups. These 6 tips will guide you on how to choose the right fitness boot camp that will ensure you get great results and at the same time keep you safe.

6 Tips You Must Know Before Signing Up For ANY Fitness Boot Camp

1.) Looking the Part. If the boot camp instructor is serious about health and fitness and they know they’re stuff they should be fit and healthy themselves. Why would you want to be trained by someone that isn’t in shape themselves?

2.) Fully Qualified, Insured and Registered with Fitness Australia. There are too many boot camp instructors out there without the necessary qualifications and insurance. Be careful of these instructors as they don’t have the proper knowledge or understanding of safe training methods. Also if you were to hurt yourself you wouldn’t be compensated for your injury.

3.) Bodyweight Before External Weight. A trainer that knows their stuff will never load you with external weight before you have mastered the exercise with bodyweight first. If you can’t control, stabilize and move your own bodyweight through basic movement patterns such as push ups, bodyweight rows, lunges, squats and chin ups they should never ask you to add external resistance.

4.) Nutrition Plans. Nutrition is about 70-80% of the fat loss program, if your nutrition isn’t right you’ll never be able to lose weight - YOU CAN’T OUT TRAIN A POOR DIET! The nutrition plan should be easy to follow and give you the tools you need to calculate your calories and give you advice on what types of food you should eat.

5.) Client Testimonials. If the boot camp program is effective then there should be testimonials from satisfied clients. There should be before and after pictures posted on their website with information about how much weight they lost and in how much time.

6.) Free Trial Or Your Money Back. If the boot camp company is confident about the services they provide they will offer you a free 1 week trial, your money with no questions asked or both.

If you have any questions please feel free to contact me.

Train Hard!

Dan Clay

Boot Camp Eastern Suburbs
Personal Training Sydney
Corporate Fitness Sydney

Olympic Ring Training Program

Well I’m back from my vacation in the tropics of Northern Queensland (Australia) and apart from throwing myself out of a perfectly good airplane at 14.000 feet, I got plenty of rest and relaxation.

While I was away I went four days without having a workout and was getting restless so I asked a few locals where the closest gym was, unfortunately the closest gym was a 90 minute walk away and there were no trains or buses - not good!

It was a good thing I took my Olympic rings with me, I got up early the next morning and went to the park to find myself a tree branch I could hang them off.

One of the best things about the Olympic rings is that you can train with them anywhere and at anytime, plus they'll get you incredibly strong (just take a look at the male gymnasts at the Olympics).

Going four days without training I felt fresh and smashed out a quick 30 minute bodyweight workout.

Here is the workout...

Chin ups (overhand) 2 x 10

Hanging knee raise 2 x 10

Olympic Ring push ups 2 x 10

Single leg squat 2 x 10

Olympic Ring planche 2 x 60seconds

1 leg hip ext. with 1 foot on ball (or coconut) 2 x 10

30 seconds between exercises

This workout will take you around 30 minutes and works every major muscle in the body, they’re great for strength and building lean functional muscles.

Let me know how you get on.

Train Hard!

Dan.
http://personaltrainersydney.com/

http://bootcampsydney.com.au/
http://corporatefitnesssydney.com.au/

P.S To pick up a set of rings click here... ringtraining

Personal Trainer Eastern Suburbs

Dangerously Fit Personal Trainers are now available for personal training in the Eastern suburbs.

I lead a team of motivated professional personal trainers striving to bring the ultimate results in health and fitness to our clients.

We help you to achieve your goals in weight loss, strength training, physique enhancement, sport specific training and nutritional health, I have assisted countless individual’s reach their fitness goals.

As one of Sydney’s most sought after trainers I have given fitness advice on ABC radio and been published in a number of leading magazines including FHM, Mindfood and Good Health and Medicine.

I am passioante about health and fitness and will guide you towards a healthier lifestyle and educate you on making the right choices in exercise and nutrition.

If you would like to book a free personal training consultation in the Eastern Suburbs with one of our personal trainers visit our website http://personaltrainersydney.com

Train hard!

Dan Clay
Dangerously Fit
http://personaltrainersydney.com/

http://bootcampsydney.com.au/

http://corporatefitnesssydney.com.au/

Group Training Q & A Centennial Park & Rushcutters Bay

Q. Dan is the sample nutrition plan you sent to us aimed at losing weight or maintaining? I’m aiming for the former.

A. The nutrition plan is for weight loss, multiply your bodyweight (in kilos) by 28 - this is the amount of calories you need to eat to maintain your current weight.

Take 20% off this number and you’ll cause a calorie deficit, meaning you’ll burn more calories than you consume and will therefore lose weight.

Add this to the training that you’re doing at our boot camp which is aimed at increasing lean muscle (muscle burns more calories than any other tissue).

Plus the high intensity cardio part of the boot camp program will increase your metabolism and therefore burn more calories and create an even higher calorie deficit so you’ll lose weight at a much quicker rate.

Remember to re-calculate your new calorie maintenance every week as your weight starts to decrease.

Q. Dan Before group training this morning I was going to have either an up and go or a piece of fruit about 30 minutes before training – any views?

A. Before training have a banana which is a good source of energy before training, bananas are quickly digested and have a high GI which means they’re broken down into sugar quickly.

Have the up and go after training or even better have a JP+ complete shake (made from plant protein). The carbs will replenish energy stores while the protein will help build lean muscle tissue.

Train hard!

Dan Clay

http://www.personaltrainersydney.com/
http://www.bootcampsydney.com.au/
http://www.corporatefitnesssydney.com.au/

Heart Rate Interval Training for Fat Loss

The biggest problem people have with HIIT (high intensity interval training) is that they’re not always…
a) working hard enough during the sprint phase and b) resting enough during the rest phase.

The goal with interval training (for fat loss) is to get your heart rate up to 85-95% of your maximum, this will speed up your metabolism for up to 24 hours after your workout through E.P.O.C (excess post-exercise oxygen consumption).

Generally – the faster you sprint – the higher the E.P.O.C – the more calories you’ll burn after your workout – the more fat you’ll lose.

So the problem is if you’re not sprinting fast enough your heart rate won’t reach 85-95% of it’s maximum and you won’t get the full benefit from interval training.

Plus if you don’t rest enough during the rest phase, you’re unable to sprint as fast enough during the sprint phase.

I find the best way of doing interval training is using a heart rate monitor instead of time to determine rest and work ratios i.e. 10 seconds of rest for every 10 seconds of work.

You know if your heart rate isn’t reaching 85-95% of its maximum you have to work harder and you can accurately gage if you’ve had enough rest during sprints.

Interval Training Done the Right Way…
My favorite way for working out your maximum heart rate is using a rowing machine.

Wearing a heart rate monitor set the rowing machine for 1000 meters, row the first 500 meters at 50% of your fastest speed, then on the 500 meter mark sprint as fast as possible.

Straight after you finish your sprint check your hear rate monitor, this will give you a good idea of your maximum heart rate.

Interval training can be done anywhere, running/cycling in the park, swimming in the pool, on any type of cardio equipment in the gym. Personally I prefer to run.

Start off your workout with a 3 minute dynamic warm up, then walk, row or cycle briskly for 2 minutes.

Sprint as fast as possible for 1 minute (ensuring your heart reaches 85-95%), then rest until your heart rate drops down to 2/3rds of your maximum.

Repeat for 10 – 20 minutes (depending on your level of fitness), as you become fitter your heart rate will recover faster decreasing your rest periods and making it harder.

Warm down for 5 mins and stretch.

Let me know how you get on.

Train hard!

Dan Clay.
http://personaltrainersydney.com
http://bootcampsydney.com.au
http://corporatefitnesssydney.com.au

Group Fitness Centennial Park

Hi Guys,

Good start to this weeks Centennial Park group fitness boot camp.

Here is this months homework, perform this workout once a week for the next 6 weeks.

All up the workout will only take you about 45 minutes, weekends are always a good time to fit a quick workout in!

Warm up
High knee running
High hill running
Lateral running
Back peddle
3/4 sprint
Shoulder circles

Strength
Rest 15 seconds between exercises.
2 x 10 Squats
2 x 10 Press Up’s
2 x 10 Plank
2 x 10 Reverse Lunge (each leg)
2 x 10 Ab Crunches
2 x 10 Inverted rows

Cardio
Sprint for 10 seconds (fast as possible).
Rest for 20 seconds (slow walk).
Repeat this 10 times.
Rest for 90 seconds (slow walk).
Sprint for 10 seconds (fast as possible).
Rest for 20 seconds (slow walk).
Repeat this 10 times.

Warm down and stretch
Let me know how you get on, if you have any questions regarding the workout please post them below.

Train hard!

Dan.
http://personaltrainersydney.com
http://bootcampsydney.com.au
http://corporatefitnesssydney.com.au

Boot Camps Eastern Suburbs

I’ve just returned from my 6 week winter vacation to Spain visiting friends and family and have really enjoyed having the time to rest, regenerate and catch up with everyone from back home.

Now that I’m back in Sydney we’re kicking off with three new boot camps to trim up before the Xmas holiday season.

The camps will run for 6 weeks and will be held at Bondi Beach, Rushcutters Bay and Queens Park (Centennial Parklands) starting next week, please click here for more info…

Boot Camp Fitness

6 weeks is a long time to be away and I definitely missed my surfing and kettlebell workouts, luckily I took my Olympic rings away with me so I managed to get some pretty good workouts in even when there were no gyms around.

I also trained with my brother in Spain for a few days, without having access to a gym for 5 weeks and only performing bodyweight leg exercises I think I may have overdone it on the squats.

There was no way I was going to get outdone by my brother and soon as I began training the competitiveness in me took over and the *10% rule (10% rule means you should only lift 10% more than in the previous week) went out the window.

Subsequently I could barely walk for 3 days, walking upstairs was painful and getting in and out of cars was nearly impossible, even after years of hard training it’s amazing how quickly the body can lose it.

Anyway I had my first kettlebell workout this morning since I got back to Sydney and even though it was tough it felt great to blow off the cobwebs and get back into some serious training.

There’s a different kind of mental toughness when training with Kettlbells where you really need to push yourself outside of your comfort zone and dig in.

Here is the workout I performed …

Warm – up
10 x bodyweight squats
10 x Olympic ring face pulls
10 x push ups
10 x KB swings (with a light weight)

Workout
2 x 12 KB clean and press
2 x 12 Wide grip Olympic ring chin ups
2 x 12 KB Russian twist
2 x 12 KB Front squats
2 x 12 KB single leg deadlift
2 x 120 second plank

Rest 45 seconds between exercises.

Warm down and stretch

Let me know how you get on.

Train Hard!

Dan Clay
Personal Training Sydney
Boot Camp Fitness Sydney
Corporate Fitness Sydney

P.S If you would like to learn more about Kettlebells we use them for personal training and in our boot camps, you can call me directly on 0422 936 963 or contact me through my website http://www.personaltrainersydney.com/

Is Boxing Good For Fitness?

Q. Is Boxing Good For Fitness?

A. Boxing is a great workout for cardiovascular fitness.

Studies show that a boxing workout uses both energy systems with 60% coming from the anaerobic system and 40% from the aerobic system.

Boxing provides you with a great workout good for fat loss, endurance training and general fitness.

Personally I find boxing a lot more fun than running on a treadmill for an hour!

Wishing You The Best Of Health

Dan Clay
Dangerously Fit Personal Training
http://www.personaltrainersydney.com/

Weight Loss Q and A

Q. First off I want to say that your articles and eBooks are great. They are really informative.

I’m 19, 6” 2” and weigh about 215-220lbs. I’ve started to eat healthier, (A LOT HEALTHIER) and I’ve been to the gym everyday for at least an hour. As of right now, my workout consists of 30 minutes of interval training on the treadmill, and some light ab workouts. What are some recommendations you might have for me? I want to lose weight and gain some lean muscle. Any advice would be MUCH appreciated.

A. Thanks for your kind words, flattery will get you everywhere.

Through proper diet and regular exercise create a calorie deficit. This simply means burning more calories than you’re consuming.

Basically there are 3 ways to do this;

1. Diet - Consume more protein, eat 5-6 times a day and reduce your calorie intake by 20%.

Here is the formula to work out how many calories you should consuming...

Work out your maintenance calorie range, to do this multiply your bodyweight (in kg) by 28.

Now take 20% off this no. , this is your new calorie range.

Re-calculate your new calorie maintenance every week as your weight starts to
decrease.

2. Strength Training - Muscle is the only tissue that is metabolically expensive. Therefore increasing muscle mass will elevate your metabolism.

Perform compound exercises such as deadlifts, squats, pushing and pulling exercises and use a variety of combination lifts and circuits. You should aim to strength train 3-4 times a week for 30-45mins.

3. Interval Training - The #1 cardiovascular exercise for weight loss.

You mention that you're already using interval training for 30 mins a session, which is too long, in total you do not need to be performing intervals for any more than 20 mins.

You don't specify which sprint to rest ratios you are using, typically my clients begin interval training with 3 sprints for 1 min, with a rest period of 2 mins.

Every 3-4 weeks we will add another sprint to their program. Once they have completed 6 sprints we begin to reduce the rest time.

These are just general guidlines of what a weight loss prgram should incorporate, if you would like to read more info on how to eat and train for weight loss.

Download my FREE report by entering name and e-mail address in the sidebar.

Wishing You The Best Of Health

Dan Clay
Dangerously Fit Personal Training
http://www.personaltrainersydney.com/

Are Swiss Balls Overated?

With the “functional training craze” still in full swing many people are getting too caught up in all the fancy stuff and forgetting what really works.

In the gym last week I watched a guy lifting weights whilst standing on a swiss ball for his entire workout.

Unless he was looking to improve his skateboarding skills (which I doubt) there really is no point spending an entire workout balancing.

Don’t get caught up in the fads, for the average person training on your feet with free weights is a much more functional way to train.

95% of people have one goal – to look better naked, spending an hour balancing on a ball isn’t gonna make that happen.

Unless your No.1 goal is to get better at balancing leave this form of training to the circus acts. Balance training is not the most effective way to make you lose weight, tone up or get stronger.

If you want to change your body you have to force it to change, whether you would like lose unwanted weight or increase the size of your muscles you need to lift a heavy enough to force your muscles to adapt - which will in turn make your muscles become leaner and stronger.

If you are standing on 1 leg or trying to balance on something there’s no way you can lift enough weight for this to happen.

Don’t get me wrong I’m not saying balance training doesn’t have it’s place, but the majority of balance training should be focusing on working the core. The total time spent swiss/bosu ball should only be a small percentage of your entire workout.

Stick with the basics, Always perform large compound exercises, which are exercise’s that use multiple muscles at one time, use free weights standing up and train movement patterns instead of body-parts.

Incorporate everyday movements into you strength training routine where you;

Bend
Lunge
Squat
Push
Pull
Twist

You'll get significantly better results in a much shorter amount of time!

Dan Clay
Dangerously Fit Personal Training
http://www.personaltrainersydney.com
http://www.bootcampsydney.com.au

Abdominal Strength Training For 6 Pack Abs

The rectus abdominal's (abs) is the muscle known as “the 6 pack”. When training the abs it is important not to just perform trunk flexion exercises (sit-ups). The rectus abdominal's are just one muscle of a whole group of muscles which is commonly referred to as the “Abs”.

The other muscles are: external oblique's, internal oblique’s and the transverses abdominus.

All movement from the extremities rely on the core for stabilization and force production, it’s the most important area of the body. As the old saying goes “you can’t fire a canon from a canoe”.

The core is the link between your upper and lower body and needs special attention, gone are the days when core training meant performing hundreds of sit-ups off the floor, there are much more effective ways to train.

Below are some general guidelines attaining to what a proper core program should look like, apply these strategies to your routine and you will have a shredded 6 pack in no time.

1. Interval Training.

This is short bouts of high intense exercise broken up with periods of low intense exercise. For example sprint for 1 min then rest for 2 min, as you become fitter increase the reps or decrease the rest period. This will ramp up the metabolic rate whilst burning heaps of calories. Everyone has a six pack, it’s just that it’s usually hidden under fat.

2. Wood Chopping Exercises.

The rectus abdominals (6 pack) are designed more for anti-rotators of the trunk rather than trunk flexion (sit up’s). Otherwise the ab’s would look more like hamstrings. Standing sideways to a cable machine, attach a rope to the high pulley. Pull the rope down and across your body, to just outside your left knee. Return the cable to the starting position, finish your reps and then switch sides.

3. Strength Training.

By increasing your lean muscle mass you’ll burn more calories sitting behind your desk and whilst you’re asleep, you will also burn a considerable more amount of energy whilst you’re exercising through greater energy demand from the increased lean muscle. Do large compound exercises working multiple muscles working every major muscle group in the body.

4. Fit-Ball.

By using a fit ball you’ll be increasing the range of motion from a neutral spine to trunk flexion (sit-ups), to trunk extension to trunk flexion. By doing sit-ups on an unstable surface you’ll also increase the amount of muscle fiber recruitment.

5. Diet.

If your diet is poor, no amount of training will work. Eat plenty of fruit, vegetables, nut’s, seeds, wholegrains, beans, legumes. If your eating meat and dairy make sure it’s lean and low in saturated fat. Keep sugar’s and alcohol to a minimum.

6. Train all Movements.

Don’t just do sit-ups, train all movement patterns. A good core program should include trunk flexion and extension, rotation, side flexion, reverse crunches and static holds. It’s not necessary to do them all in one session, pick one or two for each training session.

7. Less is More.

One of the most common mistakes people make is they do too many reps. The abs are just like any other muscle ,so train them like you would other muscles. Doing hundreds of reps isn’t going to do much except give you posture problems. Add more external resistance and keep the reps under twenty.

8. Stretch.

Like any other muscle the Abs need stretching. Lay face down with your hands under your shoulders, push up until your arms are nearly straight whilst simultaneously pushing your hips into the floor. This will increase the range of motion of the muscle and increase blood flow, therefore speeding up recovery between sessions.

9. Static Holds.

To develop a strong core you must incorporate exercises that incorporate the whole mid-section, including the hips. Stuart McGill (leading researcher on lower back dis-function) believes strength endurance is the most important factor in maintaining a healthy lower back. The plank is a good place to start, hold yourself in the press-up position, keeping your abs braced (tightened) and your butt squeezed tight. Start with a 20 second hold and increase this time by 10% a week.

10. Train the body as one integrated unit.

Use strength training exercises that will actively challenge the core. Some of the best core exercises around are ones that are working other muscle groups. By using exercises such as squat and deadlift variations, overhead presses, bent over rows and even push ups you’ll be creating awesome core strength.

If you have any questions regarding this report, any other health related questions, or you would like to book your free consultation, please don’t hesitate to contact me.

If you have any questions please feel free to post them below.

Cheers,

Dan Clay
Dangerously Fit Personal Training
www.personaltrainersydney.com
www.bootcampsydney.com.au

Think you're fit? Try skipping for 10 minutes.

Not having time to train is just an excuse, an easy way out.

If you're in a rush try skipping for 10 minutes.

10 minutes of skipping will burn the same amount of calories as doing 30 minutes of jogging.

A 80kg man can burn 225 calories in just 15 minutes, skipping will get your heart rate pounding and give you a great workout in quick time.

Mix up your cardio program and add skipping to your routine, doing rounds of skipping between strength exercises will burn far more calories than resting between exercises.

Skipping will improve your general fitness and will give your legs, butt, forearms, upper arms and shoulders a great workout.

Don’t bother spending thousands of dollars on fancy treadmills and exercise bikes, get yourself a skipping rope for 10 bucks and save yourself some $$!

Train Hard!

Dan Clay
Dangerously Fit Personal Training
www.personaltrainersydney.com
www.bootcampsydney.com.au

Obesity - The Biggest Killer!!!

Dan Clay
Dangerously Fit Personal Training
http://www.personaltrainersydney.com/
http://www.bootcampsydney.com.au

Too Cold For Outdoor Fitness Boot Camp?

Q. Hi Dan I have a question, is the boot camp run outdoors the whole time?

How do people cope with the colder temperatures in winter?

I am wondering whether I would get more out of the camp if I did it during a warmer month?

A. Yes the camp is always outdoors, don't worry about the cold weather after a 5min warm up you won't even notice it.

Just put a couple of extra layers on when leaving the house and as your getting warmed up, lose a layer at a time – the workout will be more than enough to keep you warm.

If you want to get into shape for the warmer months, now’s the time to get started.

Leave it till it gets warmer and you'll be too late for summer.

Cheers,

Dan

Dangerously Fit Personal Training
www.personaltrainersydney.com
www.bootcampsydney.com.au

Queens Park Boot Camp Fitness Results

Hi Guys,

Well done with this months fitness test results, some good improvements and a few P.B's!

Please click on the link below to view your times.

Queens Park Boot Camp Fitness Results

The next camp will commence on the 29th July at the usual time, please book early to avoid dissapointment.

See you soon.

Cheers,

Dan.

Sydney City to Surf Running Program

City to Surf Running Group

The City to Surf Run is just around the corner, so set yourself a goal and train towards it.

Dangerously Fit are offering full training including Fartlek, Resistance, Long Distances, Hills and Sprint training, everything you will need to complete the 14 Km run in the second week of August.

The classes will be held at Centennial Park on Saturday's mornings at 8.30am for 1 hour and will commence on the 13th June - the price is $160 for the 8-week course.

We have limited spots available for this running group - so contact us today to ensure your spot. E-mail dan@bootcampsydney.com.au or call 02 8006 2417.

Wishing you the best of health.

Dan Clay.
Dangerously Fit



City To Surf Q and A

Q. Hi Dan, in the Sydney City to Surf running program you wrote for me you tell me to start with a 2.0km run, how do I work out the distance if I’m not running on a track?

A. Use this free tool to plan and record your running program, you should be able to workout the distance of your runs very accurately.

http://www.daftlogic.com/projects-google-maps-distance-calculator.htm

Kettlebell Personal Training, Sydney

Recently I have been asked many questions regarding the use of kettlebells, people want to know what the benefits are.

I have been using kettlebells with my clients for the past 18 months. I love them, they're great for toning, strength, endurance, cardiovascular fitness and are sport specific. If you're busy they're a great tool for a quick workout.

Kettlebell training gives you the biggest bang for your buck, it’s the most effective form of training for achieving the most out of your workout in the shortest amount of time.

Give kettlebell training a try for a couple of months, I doubt you’ll be rushing back to the gym to stand in queue in a hurry!

On recent trip to Kangaroo Valley I felt like a workout and got some of it on film... below is one of my favourite exercises - the high pull, clean, snatch and press.

It's a combination lift working many muscles at once - great for a quick workout and makes a good finisher.

You can either perform this exercise for time or for reps.

Have fun!

Cheers,

Dan Clay
Dangerously Fit Personal Training
www.personaltrainersydney.com
www.bootcampsydney.com.au

Australia Is The Fattest Country In The World!

It's Official, Australia has overtaken the U.S as the fattest country in the world!

The report announced last week that 26% of adults in Australia (almost 4 million) are now considered obese.

With the U.S obesity rate at 25%, Australia now tops the world heavyweight rankings.

Alarmingly the obesity level has risen by an extra 1 million since it was last recorded in 1999.

The report calls for personal training and gym subsides plus a national weight loss strategy similar to skin cancer and smoking.

Maybe this will be a wake up call for district councils who have begun introducing extremely high fees (up to $1100 per year) for personal trainers and boot camp operators using parks and beaches.

This in turn will almost certainly drive up personal training rates making it even harder for the average Australian to lose weight.

Queens Park Boot Camp Fitness Results

The next camp commences on the 24th June at the usual time, please book before Tuesday the 17th June to receive the early bird discount.

Well done with this months fitness test results, good improvements all round!

The guys seemed to come out on top, lets see what the girls can do next month.

P-ups = Micheal managed to get an extra 23 reps out.

Plank = Bailey increased his plank hold by 74 seconds.

Run = Todd shaved 45 seconds of his run.

Name-Push Ups-Plank-Run
Micheal 27/50-55/1.17-3.46/3.11
Bec Karp 38/53-1.07/1.02-4.07/3.48
Laura 37/43-1.00/1.05-3.45/3.34
Charles 53/-147/-2.24/-
Georgina - - -
Alanna 32/43-158/2.15-3.07/2.59
Anabelle 32/45-1.06/1.31-3.07/3.01
Amanda 45/-1.20/-3.18/-
Bec N 37/47-1.50/1.35-3.14/3.01
Emma 28/-39/-
Tim 26/-1.09/-3.21/-
Todd 37/41-2.00/3.02-3.30/2.45
Liz 52/-1.30/-4.12
Erin 27/-3.29
Bailey 25/38-1.18/2.32-3.14/2.56

Fat Loss Question

Q. Is it true that the body cannot lose fat and build muscle at the same time?


A. No this is not true, remember fat is fat and muscle is muscle. Muscle is working tissue which is designed to move your body around, fat is stored energy, it’s as simple as that.If fat loss is your goal then it is very important to build your muscle, the two go hand in hand.

Lean muscle is the only tissue that is metabolically active, therefore increasing muscle mass will elevate your metabolism at rest meaning the more muscle you have the more calories you will burn, which will in turn cause you to lose more fat.

If you are undertaking any type of diet to lose fat then it is important to weight train to increase muscle density. One of the biggest mistakes people make when trying to lose weight is cutting too many calories to soon. This will cause you to lose muscle which in the long run could mean you actually end up putting on more weight than you had when you started.

If your goal is to build muscle you will lose fat as a by product from your muscle gain, if you cut your calories just make sure you consume adequate amounts of protein and you will not lose any muscle.

Cheers,

Dan Clay
Dangerously Fit Personal Training
www.personaltrainersydney.com
www.bootcampsydney.com.au

Fitness First Monopoly Over?

There have been more rumors in the last few weeks of Virgin Active opening up it’s first health clubs across Australia.

Virgin Active is one of the largest operators in Europe managing 170 gyms with a combined membership of 900.000 and could soon muscle in on Australia’s largest operator – Fitness First.

With many fitness first members not happy with high pressure sales techniques, unfair contracts, poor customer service and high prices, Fitness first could quickly come under pressure from Virgin Active.

What a shame!

Strength Training Tips

Q. Season’s greetings from Sweden! I’m a Swedish trainee who has been visiting your great web-site and read your articles.

I was previously working out with weights for about 20 years and was mainly interested in bodybuilding. Now I have shifted my focus more towards functional strength and starting to do more bodyweight exercises in conjunction with swimming twice a week (1500 m).

I’m trying to lose 5-10 kg around my waist. Together with my swimming I would like to some strength and functional training. I hope you will be able to give me some training ideas. Thank you in advance for your help!

A. Start off with a 3 week break in program consisting of bodyweight exercises. The exercises should consist of compound exercises that work more than one muscle group at a time; i.e push ups, squats, chin ups etc. Keep the reps high (12-15) to prepare your tendons and ligaments for the stresses ahead, use a rest period of 60 seconds and use a 2.0.2 tempo (lifting speed).
After your 3 week break in program has finished incorporate these guidelines into your training program.

Always train with your bodyweight first, (i.e. push up’s, bodyweight squats) before adding any type of external weight. You’re much better off learning how to control, stabilize and then move your own body before lifting external weights.

Always use free weights, machine weights are out of date (cable weights are the exception as they are not on a fixed axis). Why use a machine that replicates exercises you perform with free weights? Use the real thing!

Train movement patterns, not body parts. These are movements that you perform in everyday life. Bend Lunge Squat Push (horizontal/vertical) Pull (horizontal/vertical) Twist
Train on your feet, primarily life takes place standing, your training should mirror real world activities.

As far as your cardio goes if you're swimming 1500 meters per session your more than likely performing steady state cardio, as far as fat loss goes this is not the best option.

Interval training is number 1 for fat loss, If you prefer swimming for your cardio perform sprints in the pool, you can also use a kick board to do this.

Start off with a 3-1 work to rest ratio; i.e 1 min sprint and 3 min's rest and increase the number of sprints or decrease the rest period as you progress.

Finding time to exercise

Q. Hi Dan, I find it hard to fit exercise into my day, I always seem too busy - any tips?

A. At the beginning of the week block out time in your diary and treat it as an appointment.

Write down your goals and if you find yourself trying to talk your way out of a session refer back to your goals and remind yourself why it is you need to train.

Another good tip is to exercise first thing in the morning, you're less likely to have "something come up at work", or find an excuse.

Queens Park and Rushcutters Bay Boot Camp, Home Work.

Hi Guys,

Here is your homework, if you have any questions just post a comment below.

Cheers,

Dan.


5 min warm up.

Do 2 Sets of 15 reps.

EXERCISE
1. Alternating Lunges
2 Press Up’s
3 Sit up with twist
4 Step Up’s
5 Rows
6 Plank

REST BETWEEN SETS: 30 seconds

Interval Program

Sprint as fast as possible for 10 seconds then rest for 20 seconds.

Repeat this 10 times.

Rest for 180 seconds and repeat.

Boot Camp Rushcutters Bay

Boot Camp Workout Of The Week - Rushcutters Bay Boot Camp



Hey guy’s,

Killer workout this morning at the Rushcutters Bay boot camp, we’re at the end of week 3 now and everyone’s strength has increased dramatically since we started just a few short weeks ago.

As you can see by the workouts the circuit’s are getting tougher but the variations of the exercises are much more fun.

These types of workouts are awesome for burning calories, increasing your metabolism and losing body fat.

Click here to book a FREE 2 week trial to our Rushcutters Bay Boot Camp

Train Hard!

Dan Clay
Owner/Head Trainer
Dangerously Fit Boot Camp

Can I do Chin Up's Everyday?

Q. Is it O.K to do chin ups everyday?

A. No - you need to give your muscles 48hrs rest between workouts.

This is when you’re muscles repair and grow and when you’re body refills your muscles glycogen stores.

Consume carbohydrates and protein within 30 minutes of finishing your workout and get plenty of rest.

It’s not always how hard you train but how well you can recover!

If you would like to train the following day, exercise different muscles i.e lower body on day1 followed by upper body on day 2.

Centennial Park Boot Camp fitness Results

Hi Guys,

Thanks for attending this months boot camp everyone.

Well done on the fitness test, you all did really well.

Have a good weeks rest and I'll see you soon.

Cheers,

Dan.

Most improved...
Push ups - Bec Karp
Plank - Sophia
Cardio - Paul

Name Push ups | Plank | Cardio
Sophia 35/45 50/120 4.15/3.45
David 33/31 50/55 3.15/3.03
Amanda 31/42 45/60 3.45/3.11
Paul 18/30 36/40 5.40/4.01
Bec Norton 32/38 50/112 4.00/3.08
Georgina 34/- 45/- 3.42/-
Vanessa 36/- 47/- 3.35/-
Alex 34/42 58/64 3.40/3.22
Isabella 36/- 145/- 3.13/-
Bec Karp 30/46 60/119 4.45/4.01
Laura 33/37 38/54 4.00/3.36
Ashleigh 29/- 89/- 3.20
Charles 45/- 120/- 2.48/-

Exercise Machines... A Waste of Money.

Last Friday I went to the Fitness Expo which is a Fitness exhibition held at the Sydney Convention Centre.

Friday is industry day where only people from the fitness industry can come to have a look at the latest and greatest fitness equipment, fashion accessories and whiz bang exercise machines.

One thing that made me laugh (no it wasn't all the fake sun tan and licra about)....

It was how much money, time and effort these exercise machine companies were spending trying to out do one another building machines that replicate free weights.

These machines looked like something out of the space age.

If free weights are so good and companies are spending mega money trying to copy them, it obviously shows that free weights are the best form of training.

So why not just use free weights?

Some of these machines were selling for five grand or more.

Why would you bother?

Save yourself $4,750 and buy 2 kettle bells, 2 adjustable dumbbells, 2 different weighted medicine balls and a skipping rope.

No only will you save yourself a ton of money, you'll have much more variety in your workouts, a lot more fun, they'll take up less room in your home and you'll get better results.

Better still, why not try out Bondi Fit Squad or The Dangerously Fit Boot Camp?

Click here for more info.

BONDI FIT SQUAD - Bondi Beach Boot Camp Group Fitness Training, Eastern Suburbs.

Bondi Beach Boxing


Boot Camp Bondi Beach



Hi Guys,

Just letting you know we have a new boot camp commencing at Bondi Beach on Friday the 16th January at 6.15am-7.00am. The camp will run every Wednesday and Friday for 6 weeks - click here for more info...Boot Camp Bondi Beach

Numbers are limited and we're expecting this boot camp to fill up fast so if you would like to attend please book a.s.a.p.

Hope to see you soon.

Cheers,

Dan Clay
Dangerously Fit Personal Training
Personal Trainer Sydney
Boot Camp


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Homework - Queens Park Boot Camp

Hi Guys,

Good Workout this morning.

Here is an exercise program for you to follow over the long weekend, don't want you getting rusty.

If you have any questions - just post a comment below.

See you Tuesday.

Cheers,

Dan.


5 min warm up.

Do 2 Sets of 15 reps.

EXERCISE
1 Squats
2 Press Up’s
3 Plank 60 sec
4 Reverse Lunge
5 Crunches
6 Bodyweight row

REST BETWEEN SETS: 30 seconds

Interval Program

Sprint as fast as possible for 10 seconds then rest for 20 seconds.

Repeat this 10 times.

Rest for 180 seconds and repeat.

Dangerously Fit Boot Camp Group Fitness Training Bondi Beach, Queens Park, Centennial Parklands, Eastern Suburbs

"Have you packed on the kilos?!"

• Do you own a body you don't want?
  
  
• Do you feel subconscious when you go to the beach?
  
  
• Are you fed up with wasting your hard earned $$ on fad diets, magic weight loss pills and gimmick exercise equipment?
  
  
• Do you lack the knowledge and motivation to succeed on your own?

We have the solution you need.

Our new 4 week boot camp will supercharge your metabolism, burn unparalleled amounts of fat and melt kilos off your body!

Adam, 35, Rushcutters Bay, Sydney
Adam reduced his body fat from 21.4% to 15.2% in 12 weeks.
We can help you do the same!

Click here for more info....
(Our Queens Park (Centennial Parklands) Boot Camp will commence Tuesday 2oth May at 6.15am and will run on Tuesday and Thursdays for 4 weeks).

(Our Bondi Beach Boot Camp will commence Monday 19th May at 6.15am and will run on Monday and Wednesdays for 4 weeks).

Cheers,

Dan Clay
Dangerosuly Fit Personal Training
www.personaltrainersydney.com
www.bootcampsydney.com.au


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