Fitness Simplified with Anthony Trebble Training #2

It’s nearly Christmas!!! So this edition won’t be particularly long because let’s face it.. over the next few days you’re going to be in a permanent food coma, forget everything you’ve read and that’s okay! We want to be able to enjoy our life, for fitness to be a part of it but not all of it.

Making the most of your time in the gym

Here is one of the most important things when it comes to getting started in the gym. INTENSITY! I’ve been there, in the gym and in my head I am doing 10 reps, no matter what it’s 10 reps in that set. Ultimately, this could be slowing down your progress.

When you next hit the gym find a machine in which you feel confident on, with my team I regularly use the low row to test this as it’s low risk for injury, and I want you to find a tough weight but keep going until you literally cannot move that machine any more. Not just when your tired but you physically have nothing left. Now I don’t want you training to this limit every time but you now know what failure feels like.

If you are just starting out I’d recommend aiming for around 4-5 reps from that feeling but if you’ve been going a few weeks or longer take it closer to 2-3 reps from failure in each working set*. Keep this up for even just a couple of week and you will begin to notice a huge difference in your progress and how you feel at the end of a session.

*working set means the sets in which you are at your desired weight/intensity. It is recommended that you have at least one warm up set prior to your working sets.

Exercise tip - Face pulls

Now these are a personal favourite of mine, mainly because what they have done for me. After 10 years of insurance and sitting on computers and my phone on top of that my posture was pretty poor to say the least. This was one of the exercises I implemented to tackle this.

In this exercise we are mainly targeting the rear deltoids (fancy word for back of the shoulders) whilst also hitting a little bit of the upper back.

Setting the cable to around head height, I like to use the rope attachment on the, gripping overhand with thumbs facing towards me. You will want to flare your elbows wide, I prefer a staggered stance here for stability however do what feels best for you.

From here you’re looking to pull towards the face aiming for just above the ears, holding the squeeze for a second or two then releasing slowly to ensure maximum tension on the muscle.

With this exercise I tend to stick around 12-20 reps as I get the best feel in this rep range and am able to push it closer to failure than on heavier sets.

What is coming up?

So I’m going to give you an insight into what is coming up over the next weeks and months. Hopefully with each edition you’re going to feel more equipped in the gym to reach your goals because no matter your goal, weight training should be a core part of it. Looking to tone up? Lift weights. Looking to build size and muscle? Lift weights. Looking to build confidence? Lift weights.. I could keep going on.

So exercises for you to try out will continue, I am also planning to include recipes so you can enjoy your food but also stay healthy!

I’m a huge advocate for self-development and mindset so I will include my general thoughts but also books, podcasts, people and anything else which I think can help keep you on track to a healthier you!

Time to plug my New Year Deal

Right, it’s now that time I shamelessly plug what I have on offer.

My New Year 6 Week Kickstarter!

6 weeks coaching for just £150 is the perfect deal for helping you start your journey into fitness. You’ll receive 6 x 1-2-1 sessions, a workout plan after a couple of weeks, tailored to your schedule and needs, nutritional guidance to help you enjoy your food and get in great shape.

Do not mistake this for a weight loss challenge.. I am looking to provide you with the tools to take this on as a lifelong habit.

Sessions take place at either Inspire Norwich or NR12 in Wroxham and the great news is you do not have to be a member of either to make the most of this deal

To get started or for more information email me at [email protected] 

*Deal is for new customers only

HAVE AN AMAZING CHRISTMAS AND A HAPPY NEW YEAR!