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Tag: gym

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

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)

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

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!!!

Mel and her buddy leg press
Mel and her buddy leg press

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

Mel's stack
Mel's stack

Client transformation: Skinny to fit & lean

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

The No. 1 tip for gym goers (with fat loss goals)

Don't waste any more time at the gym. For optimal fat loss results, an hour max is all you need.

If you can squeeze your workout into half an hour, even better.

But whatever you do, make it count. When you work out, work hard. Keep the intensity up. Get sweaty.

Watching films, making casual phone calls to friends or leg pressing 11kg are nothing that should ever be witnessed at the gym - and if you are guilty of these you might has well have stayed at home.

WORK HARD OR GO (/STAY AT) HOME.

Love,
Erika Helsinki

5 most effective gym exercises

you are serious about changing your body composition at the gym, these are the exercises you should be focusing on:

  1. Deadlift
  2. Squat
  3. Pull-ups
  4. Bench press
  5. Standing shoulder press

That's all you need, really. Compound resistance exercises are the most effective for fat loss!

Gym goer: Make this important decision

me
I was training at the gym last night. When I train on my own I get 'in the zone' and block out the world by listening to high energy music. I avoid eye contact and fully focus on the workout - usually lasting just 15-20 minutes.
quads

calf
It's now January. The gym is suddenly full of people with great weight loss and fitness goals. I have nothing but huge appreciation and respect particularly for the highly overweight people who have decided to do something about getting towards a healthier weight by improving their fitness. It is sometimes hard to be in an environment where it's very easy to feel self-conscious.

There are, however, two problems here.

1) I was distracted numerous times last night by seeing people do exercises with VERY poor form. This makes me sad as it can result in serious problems -- e.g. imbalances, injuries, back pain and problems with your joints. The adverse effects can be long term and you really don't want to go there.

2) Just being at the gym doesn't mean you're getting a good workout. So many people waste tremendous amounts of time hopping from one cardio machine to another, when they could get far better results 10 times faster (long term cardio actually encourages your body to store fat around your middle section).

If I'm not occupied I'll always do my best to interfere - correct people's technique and give them tips for better (more effective) workouts. You may understand though that it's not always easy - you can't just go to someone and say "you don't seem to have a clue about what you're doing and your form is shit."

Do yourself a favour and hire a reputable personal trainer who can teach you to work out safely and effectively (and help you with better lifestyle + nutrition). It’s an investment in yourself – your health is invaluable and you might as well get results while you’re at the gym. Nothing tastes as good as feeling fit feels. Clients actually often SAVE more money in the supermarket after hiring a PT than what it costs to hire one – a win-win situation!

Well done to those who’ve made the decision to get fitter this year – stick with it! This is also easier with a PT who’s keeping you accountable :-).

Questions? Ask.

Take care of yourselves.

/Erika xx

Bloated? Here’s the 2 best ways to get rid of that horrible feeling

So Christmas. Needless to say, many of us have had "a bit" too much to eat and/or drink.

Here's how to get rid of that excessive bloated feeling quickly and easily.

1. Drink water. Lots of it. Water is one of the most miraculous things in the world - how about challenging yourself to drink 2.5-4 litres of water every day for 2 weeks and see what happens? Herbal and green tea varieties count too.

2. Exercise. Spending time on the X-trainer is rarely going to be effective. You're best off doing HIIT (high intensity interval training) such as tabata training, or targeting major muscle groups with 5-7 sets of 20 reps. Fit as Hel member workouts are also ideal for this purpose.

If you've got any fitness/lifestyle related questions please post them in our Facebook group. We're here to help!

VIDEO: Mountain climbers

Mountain climbers are directed towards building your core strength and increasing you overall fitness. The first few are easy but they get super hard in no time! Check out the video I made here.

Just keep pushing on when it gets hard.

No pain no gain :-)

/Erika