Quick bodyweight lunch workout

WOOOOOOOOO new workout is out! Get out of that lunch time slump with this fast and effective full body workout:

https://youtu.be/ZdSsbGJ4Lqc

Morning workout video! #10minutebody

You can do this quick workout as soon as you've got out of bed. It'll be a fantastic start to the day, and boost your metabolism for the entire day. Suitable for beginners!

Get on it!

https://www.youtube.com/watch?v=rqNt9gbtWeM

The best bodyweight exercise for weight loss

Let's cut to the chase here.

The number one bodyweight exercise, if you want to lose weight (and especially body fat), is the squat. King squat.

Not only does it work the biggest muscle groups in your body, all at the same time (which increases the amount of calories your body burns at rest), but it also tones up your thighs, calves and butt like no other exercise.

The beauty about bodyweight exercises (when done with correct technique) is that you can do them anywhere, (pretty much) any time. And when done correctly, they'll shape up your body fast and give you the results you want.

Altering your squat (foot) position between wide and narrow helps your shape up all areas in your lower body evenly, and keeping your core tight and chest up makes it a full body exercise that'll effectively boost your metabolism.

Squat technique tips:

  • Knees always stay in line with your toes throughout the move (don't let them bend in)
  • Stick your bum back as if you were going to sit down on a seat behind you
  • Weight stays on your heels/mid foot, never on your toes
  • If your flexibility allows, go so slow your thighs are parallel with the floor (but remember previous tip)
  • Keep your chest up and core tight (you should not be hunched over)
  • Take a deep breath in as you start to lower down to a squat, and breath out as you're standing back up.

If you're just starting up with wanting to get fitter, practice your squat first by doing just 3 sets of 15 repetitions a day. Learn to control the move, pause at the bottom of the move for a second before standing up again.

Once you've nailed down the technique, move onto a killer tabata workout - and work your way up to being able to complete a full tabata set of squats with the following structure: 20 seconds constant squats -> just 10 seconds rest, repeated for 8 rounds. (Total: 4 minute super effective fat loss workout)

I can guarantee you'll get results within a week.

What are you waiting for? SQUAT!

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.

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

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

VIDEO: Burpee

Watch our YouTube video here

Burpees:
1. Jump as high as you can.
2. Placing your hands next to your feet, jump your feet back so that you end up in the starting point for a push up position.
3. Jump your feet up next to your hands again.
4. Repeat.

Most people say they hate burpees. That's just because they're hard. And that should in fact make you love them, not hate them.

Your effort strongly correlates with your results, so let's do our burpees properly!

Note: If you start to feel dizzy whilst doing burpees (due to low blood pressure or for any other reason), please opt for doing squat thrusts instead. You can find a video for them in the Fit as Hel exercise library.

VIDEO: Mountain climber

View our new video on Erika Helsinki doing mountain climbers here.

How-to: Start up in a push up position. Move your knees as high up towards your chest as possible. Aim for speed and control.

VIDEO: Still sprint (high knees)

View our YouTube video on what still sprints can look like here.

How-to: Run as fast as you can on the spot. Try to bring your knees as high as you can and move your hands vigorously back and forth.