gym – The 10 Minute Body

Use these 3 exercise machines at the gym to burn the most fat

Going to the gym can feel like a chore - especially if you’re doing the wrong stuff

—> no results

—> frustration

—> stop going to the gym

But you know what? Gymming it up can be a fantastic way to burn fat effectively and getting it done in no time at all (10 minutes is all you need for your actual workout)

The biggest mistake is going from one exercise to another and half-arsing it. Doing way too many exercises per session and never really going at it properly.

Instead, I’ve chosen just three exercises for you to complete in your session

They’ll work ALL of your muscle groups

= start saying bye to bingo wings, thigh fat, belly fat, you name it. These work on ALL of them.

AND best of all, using so much muscle in your workout will make your body burn extra calories (& fat) for 24 hours AFTER your workout too.

PLUS they’ll raise your BMR (basal metabolic rate) when you keep doing them for a few weeks (2-4 times a week), meaning your body will automatically burn more calories on a daily basis than it’s now burning.

Fantastic, right?

Here are the three machine based exercises you should be doing at the gym (machine work is best especially for beginners and people with previous injuries):

Exercise machine 1: Leg press. This exercise is the biggest fat burner as it uses the biggest muscles in your body. Go heavy and deep - a wider stance works your butt the best.

Exercise machine 2: Chest press. This is particularly effective for slimming down your bingo wings and toning up your arms as it uses your triceps. Your pecs (chest muscles) will also be at work, helping your boobies be perkier ;-)

Exercise machine 3: Seated row. I can’t emphasise enough how important back exercises are for everyone. Make sure to squeeze your shoulder blades together tightly when doing the seated row - this’ll improve your posture and make you appear taller and slimmer instantly. Back exercises also help reduce back pain now and in the future.

Remember though!!!!!

Diet is 90% of your success, so make sure to track your foods to guarantee great results.

What are you waiting for? Get these three exercises done, you won’t regret it.

/Erika

P.s. Join the mailing list for a freebie—>

Our first ever PT Masterclass

erika

Our first ever PT masterclass was held last Saturday by Erika Helsinki. We focused on working on people's technique on deadlifts. At the end of the hour-long masterclass people were beating their previous personal bests, although it's more of an educational session rather than a hardcore workout.

We were very impressed by the effort, enthusiasm and the great atmosphere throughout the session. More PT masterclasses to follow for sure (squats and bench press at least). Stay tuned by liking our Facebook page!

Once again, thanks for all attendees! Here are some pictures from the day.

Workout structure for optimal results (gym based)

erika

For optimal results at the gym, use the following time template for your workouts:

1) 5-10 mins warm up
2) Max 30 mins resistance
3) Max 10 mins cardio
4) 5-10 minute cool down

IN THAT ORDER.

Keep it efficient. Efficient is effective. No more time wasted.

This shit works.

You’re not trying hard enough

erika

Remember last week when I posted about Mel who'd lost 4 lb in her first week with me? Well now after 2 weeks she's lost another 3 lb!! Oh my fucking god!! You can totally see the difference as well - her face is thinner, stomach tighter and she's feeling full of energy...

WOOOOOOOOOOO!! Go Mel!!!

Yesterday in our PT session she estimated to be able to leg press between 36 and 52kg. I said bullshit. Apparently she'd managed the latter last week in the gym on her own, doing the program we'd designed for her.

I said she could do 90kg EASY. She wouldn't believe it. So I made her try.

Try harder than ever before at the gym.

Lifting weights and doing resistance training is all about psychology. People around the gym (particularly women) rarely try hard enough when it comes to resistance training.

You can never know how strong you REALLY are unless you push your boundaries.

Don't get comfortable. Comfortable = no results. Start trying. And I mean trying so hard your heart is racing and you're getting a proper sweat on. So hard you have to make awkward faces. So hard you can't breath quietly. That's when you start getting results.

So yeah, Mel pressed 107 kg on her third ever session, and upped her max by over 50%. That's what I call trying.

And that's why she'll end up with astonishing results. Go Mel!! Prouuuuuud!!

Happy week to all!

/Erika

Client transformation: Skinny to fit & lean

erika

kehlda .

Khelda=shredded!

Khelda has had the opposite problem to most; with improved nutrition and training we've focused on her putting ON weight with personal training. From being too skinny to now consistently gaining lean muscle, Khelda has achieved tons in just a few months with me (& her Fit as Hel membership) = strength, better health and a toned body. She comes in for our sessions full of enthusiasm, positive energy and willingness to learn; and this combination results in nothing less than fantastic results.

So proud!!

#fitasheltip Want something? Work for it and you'll get it.

You can read Khelda's personal fitness blog and encourage her on her journey here .

To your health and success,
Erika