Personal Fitness Trainer Dublin Darragh Hayes

Cover Model Body Personal Training

Personal Trainer Dublin – 5 Minute Six Pack ABS Workout

This is a fantastic Abdominal and core exercise! This engages your transverse abdomini (in other words your core) and abs into action working on strength and stability ๐Ÿ˜‰

If you want to get your overall strength and stability up including six pack abs I would suggest doing this as a supplement exercise at least 3 times per week! ๐Ÿ˜‰

Ok how to perform the exercise –

For a novice or beginner maybe start off with five 2.5 kg plates but for more advanced use 3×2.5kg, 4x5kg and 1x10kg..

Pile the weights either on the left or right side of you before you start. There are a few variations which I will do a few videos of another time! ๐Ÿ˜‰

Make sure to keep your bum up a little so as not to put pressure on your lower back while doing the exercise.

Also try not to rock your hips while performing the exercise. The more stable you keep your body the better results you will get from the exercise ๐Ÿ˜‰ As a personal trainer I am always emphasizing this to my personal training clients in the ABS Gym Personal Training Studio in Temple Bar.

Try time yourself each time you do the exercise so you can try beat your previous time! ๐Ÿ™‚

As you can see it’s as simple as passing the plates across from one side to the other but it’s such an effective exercise!

For more cool training videos on how to get the best six pack abs log onto my website and sign up for FRE.E

Also check out my blog on my website for more tips on training, nutrition and personal training services in my Gym in Temple Bar;-)

Darragh Hayes
Personal Trainer Dublin | Cover Model Body Personal Training
The ABS Gym Personal Training Studio Temple Bar

December 18, 2010 Posted by | Personal Training | , , , | 1 Comment

Personal Trainer Dublin Bicep Workout

http://www.darraghhayes.com

This is a great way to finish of the biceps at the end of a session! The reason being is you are restricted in your movement and therefore you don’t swing your body to get the bar up when you start to fatigue! ๐Ÿ˜‰ cool eh?

http://www.darraghhayes.com

So grab a mat and a barbell and give it a go! You’ll love it!.. I know I do!.. It’s actually torturous! Haha

What you can also do to mix it up a little is do 3 different sets of partial reps..

So from the peak of the bicep curl down to halfway.. Reps x 5

Then let your arms fully extend and go halfway up.. Reps x 5

Then full reps to failure! = torture ๐Ÿ™‚

For more cool personal trainer dublin tips on training and nutrition go to my website and check out my blog!

Darragh Hayes
Personal Trainer Dublin | Cover Model Body Training, The ABS Gym Personal Training Studio Temple Bar Dublin 2.

December 18, 2010 Posted by | Personal Training | , , , , | Leave a comment

My Journey in Indonesia up to November 25th

A non training or nutrition blog I wrote while sitting in traffic in Jakarta on my way to the airport to go to Bali…

My journey in Indonesia

It’s November 25th on a hectic night in Indonesia. I don’t think I’ve ever witnessed traffic like this in my entire life!!!

I’m sitting in the back of a bluebird taxi on the way to Jakarta Airport. Think I’m coming down with a cold, must be the cold aircon mixed with the 30-40oC humidity! That won’t dampen my spirits though, I’ve Bali to look forward to after all. My second visit in two weeks. I have a somewhat weird conversation with the non English speaking taxi driver, just hope he knows where he’s bringing mr because I haven’t got a clue!!

Ok I’m here, with only an hour to my flight and shit, I’ve only 70,000 rupiahs in my wallet and the taxi fare is 138,000. I use charades to try explain I’m running to an ATM for money and I’ll be back in 5minutes!.. Just hope my luggage is still there when I get back! ๐Ÿ™‚

The first definitely wasn’t a vacation, it felt more like a school bootcamp, being told what to do, how to do it, what to wear and how to wear it! Thing is I’m not used to being told what to do and how to do it. Guess it’s being my own boss all of 7-8 years!

I definitely enjoyed Mr International in most parts but not so much in others! The organisation of the event on Nutrifoods part was fantastic! They are a brilliant bunch of people who worked their asses off for the two weeks of the event and put on a great show for the final in Central Park, Jakarta! A huge well done from me guys! ๐Ÿ˜‰

The Singapore organisation who owns the Mr International competition on the other hand I found to be a huge let down! For me and for most people who attended the final, shocked and horrified are the two words that spring to mind at who their choices were for the top 15 to the top 5 contestants and even down to the eventual winner.

I was and am delighted for the winner because he’s a friend of mine but I amongst a lot of other people just can’t understand how this competition was judged and what it was judged on!

I myself could never have won it, the main reason being that I was not willing to pack up and move to Singapore for a year to live with an organisation I dot believe in!.. No thanks!! That mixed with having to lose heaps of muscle, definitely a big NO for me! ๐Ÿ˜‰

You know that saying greatness is created by the pillars of failure or one door closes and two doors open?.. Well I’m an optimist and believe in making your own luck! I know my purpose for coming to Indonesia was not to win that competition but for a completely different reason! A reason probably not at all obvious to anyone else but me.

I have made some fantastic contacts here in Indonesia and have made lifelong friends ๐Ÿ™‚ for me that makes me a winner! ๐Ÿ˜‰

So here I am now sitting on my Garuda Indonesia flight to Bali. I’ve made a pact with myself to do at four things there that I have never done before! First one is diving. The rest I’ll figure out along my way! ๐Ÿ˜‰ I might even rent a scooter and drive the length and breath of the island!

See you when I get there! ๐Ÿ™‚

December 18, 2010 Posted by | Lifestyle Management | Leave a comment

My Prep for Mr International World Competition Indonesia 2010

Mr International World Competition Indonesia 2010

My preparation

It’s been just over two months now that I won the Mr International Ireland competition, and what a time it’s been!

I have been out the door with work and offers from all over the place which is cool! I have also just launched my website Cover Model Body Personal Training which I am extremely excited about.

It’s a membership website packed full of training and nutrition information. Also offers online and one to one Personal Training in the ABS Gym in Temple Bar. ๐Ÿ˜‰

I will have continuous monthly step by step training and nutrition videos for Members plus online coaching for people who are too lazy to get their asses into me in temple bar! ๐Ÿ™‚

It’s packed full of brilliant content with lots of free advice and reports so get on over there an sign up for free!!! ๐Ÿ˜‰

So down to my training and diet preparation for the Mr International World competition in Indonesia this November.

Check out their website –> http://www.misterinternational.co.uk/index2.html

Not a huge difference with my diet but definitely a difference.. I will explain as you read through ๐Ÿ˜‰ .I have been so busy with work, training and modeling that I have had to eat on to go a lot of the time!

Not the ideal situation for me but as I’ve said to many of my clients before when they ask this question, there’s always a healthy protein filled alternative to a baguette, wrap or a sandwich!

What’s so bad about a salad bowl? If ever I’m out and about and stuck that’s usually my preferred option. I have to say subway salad bowls and meatballs are EPIC! Love em ๐Ÿ™‚ We all live on them in the ABS Gym!

So generally my diet is clean and mainly carb and the evil “SUGAR” free except for my one “CHEAT” day a week. I look forward to my cheat day every week.

See a lot people think that I am regimented and like a robot when it comes to my diet but hey I’m human after all!

Of course I love the sugar and fat filled bad stuff just like anyone else but I am dedicated to my training and to my physique so I can put aside the cravings for 6 days in the week.

Did you actually know that a “Cheat Day” is a GOOD thing to do!! You actually burn a lot more bodyfat and burn it quicker by doing it!

Pretty damn cool don’t you think? So yeah that pizza or chocolate cake once a week is definitely a good thing to do. I can hear you asking how?.



Well it’s simple when you know! When you’re on a low carb no sugar diet your metabolism can slow right down so what the “Cheat Day” does is stimulate your metabolism and gives it the kick in the ass it needs to speed right up and burns fat QUICKER! Cool ๐Ÿ™‚

Don’t go nuts now and cheat from morning to night because that will defeat the purpose altogether.

You’ve got to structure it properly in such a way that you are manipulating your metabolism and creating an insulin rise in a structured manner.

Taking in too many calories means the excess will just turn to fat! Not cool!!

Always have a calorie deficit day the day before and the day after. This will trick your body into thinking it’s going to get something it craves but will be sorely disappointed thus causing your metabolism to speed right up and burn even MORE FAT even quicker! ๐Ÿ˜‰

It’s also something to look forward to and work towards every week. I sure as hell know I do ๐Ÿ™‚ hmmm what will I have this week?? Melted Belgian Chocolate with Profiteroles or banoffee pie.. Yum yum yum ๐Ÿ™‚

Anyway enough on cheat days for now, back to my prep for this competition in Indonesia.

The past three weeks have been tough! I started a new program with structured timed training windows so means you’ve feck all rest between sets and also going for 10 reps on all exercises!..

More metabolic training to get me down to my target bodyfat of 6% before I go on the 8th o November ๐Ÿ˜‰ Still lifting heavy though!!

Staying around the 110kg mark for benching and up to 160kgs squatting so don’t think just because you’re training in timed windows you need to drop the weight..

You do if you’re not getting the 10reps though! ๐Ÿ˜‰ I’m also doing track sprint sessions 3/4 times per week. 30/40 yard sprints with 2minute rests in between. I usually do this 10 times! Great for burning fat and working your whole body especially your abs! ๐Ÿ˜‰

Diet is always a tough thing to master and when you’re trying to get from 7.5% bodyfat to 6% in a week and a half it can be very tough.

The reason being is you are constantly in a calorific deficit in order to burn fat. I love eating so it’s definitely a very tough thing for me but I’m doing well!

Mainly staying with lean meat like chicken and greens like broccoli, spinach and salads. My last cheat day before I go was last Sunday so I enjoyed that! Haha I had a Chinese and a rocky road for desert! YUM ๐Ÿ™‚

So I’ve six days left now and I’ll continue the way I’m going. I keep updating my Facebook fanpage with pics so keep looking to see how I am progressing over the next few days!.. Indonesia here I come! ๐Ÿ™‚

Darragh Hayes BBS CPT NCEF

Personal Trainer Dublin | Cover Model Body Personal Training

The ABS Gym Temple Bar, Dublin 2

November 3, 2010 Posted by | Lifestyle Management, Nutrition, Personal Training | , , , , | 2 Comments

Metabolic Tyre Flips – Personal Trainer Dublin

http://www.athleticmodelbody.com

Yesterday myself and a friend of mine “Rocky” decided to throw our new toy around in the ABS Gym in Temple Bar..

We had already done a full body Lumberjack and abs circuit so we are little tired at this stage.. May aswell burn some extra bodyfat eh!! ๐Ÿ™‚

We decided to do 10 flips each x4 which initially we thought would be relatively easy for us but by god were we proven wrong!!!

Because you are going straight from a squat and pulling position straight into a pushing position you literally use your whole body..

Man my legs, abs, arms and back were on fire! ๐Ÿ™‚ love it!..

If you can get your hands on a tractor tyre give it a go, it’s great fun and a savage full body metabolic exercise! ๐Ÿ˜‰

http://www.athleticmodelbody.com

August 31, 2010 Posted by | Personal Training | , , , , | Leave a comment

Personal Trainer Dublin – Full Body Workout

This is one on the best and most intense full body fat burning metabolic workouts you are ever likely to do! Even as a personal trainer I suffer everytime! ๐Ÿ˜‰

The lumberjack circuit incorporates every muscle in the body from your arms, chest, back, legs and abs! ๐Ÿ˜‰

As usual technique is all important in this as in every exercise you do ๐Ÿ˜‰

You NEED to have the correct technique so if it’s not right you will not get optimal benefit from the exercise!

Don’t be a hero and drop the weight! ๐Ÿ˜‰

This circuit can be performed by a beginner up to your most advanced trainer/athlete.

With progression you can add weight over a period of time but that won’t happen over night, be patient and it will come..

It should be done with a high intensity.. When done like this, it will kick your metabolism into high gear and therefore burn bodyfat!..

Not only while you’re doing it but when you’re sitting on your ass at home you will continue to burn bodyfat!!!

What you want right? Sit on your ass doing nothing but still burn bodyfat!.. Love it ๐Ÿ˜€

How to do the exercise..

Pick the Olympic bar up whilst down in the squat position with your hands both reversed around the bar for grip..

Pull the bar up into the press position. Whatever hand you want to start the press with bring the opposite leg forward.

Bring the bar down to the dip (armpit) between the shoulder and chest..

Keep the shoulders parallel whilst pressing.. Don’t drop the shoulder!!

Press for 10 reps with High Intensity and repeat on the opposite side! ๐Ÿ˜‰

It’s gona get really tough after this! Haha.. With no break in between, grab the bar at the tip with both hands..

Go straight into the squat position keeping both heels on the ground at all times..

Give yourself a slight angle leaning into the bar as you can see me demonstrate in the video ๐Ÿ˜‰

Do 10 squats!.. Then straight into the Tbar row.. If you don’t have a grip in your gym you can use your towel by wrapping it around your hands and the bar! ๐Ÿ˜‰

Again technique is pivotal here so as not to injure your back.. DO NOT hunch your back!!!

Get right down into the squat position, as if you were having a p** ๐Ÿ™‚

Keep the arch in your back and your elbows tucked in.. I’m not gona lie to ya, this will be torture on your quads, especially after the squats right before it! Haha

Again 10 reps.. Each exercise should be done done without rest periods.. Only take a 1min 30second break in between each set!

A savage full body fat burning metabolic workout! ๐Ÿ˜‰

Leave me some comments on how you got on with it ๐Ÿ™‚

Darragh Hayes BBS CPT NCEF
Personal Trainer Dublin | Cover Model Body Personal Training
The ABS Gym Personal Training Studio Dublin

August 17, 2010 Posted by | Personal Training | , , , | 1 Comment

Just Ask…

I love my job as a Personal Trainer. I am forever telling people to just “Ask for help”..

Its great to see the health and fitness industry in Ireland growing. The public gyms are packed and people seem to be taking better care of themselvesโ€ฆ

Well they are tryingโ€ฆ

You see, the odds are stacked against you.

Most of the people in the gym that are in decent shape or are experienced trainees are performing advanced exercises.

Then novice trainees enter the gym and see the advanced exercises and deem them suitable for them

i.e they jump in the deep endโ€ฆ

Little do they know, in order to get to that level the experienced trainee didnโ€™t start doing his/her current programme. And you shouldnโ€™t start doing his/her current programme eitherโ€ฆ you need a beginners programme. ๐Ÿ˜‰

Whether you want to gain muscle or lose fat you have to take into consideration that YOU KNOW NOTHING ABOUT TRAINING.. DON’T DO THE USUAL MONKEY SEE MONKEY DO!! If need be GET A PERSONAL TRAINER

Its trueโ€ฆ

Would you just jump in a car and go driving?

NO, you would hire a driving instructorโ€ฆ

Would you jump in a swimming pool, having never learned to swim?

NOโ€ฆ. You would hire a ………..? Exactly you see where Iโ€™m going with this right?

Do you want to look like this in the gym?ย http://www.youtube.com/watch?v=sGed3TYSUcM

Didnโ€™t think soโ€ฆ

If you want to make serious progress in the gym and really take your body to the next level you need to

1. Stop copying the eejit in the corner doing tricep kick backs ๐Ÿ™‚ย I love them haha ๐Ÿ˜€

2. Drop the ego and ask someone who knows more than you.

Hire a professional such as a Personal Trainer ๐Ÿ˜‰

3. Don’t be embarrassed! It’s nothing to be embarrassed or ashamed about. If you don’t know you don’t know!

It’s better than spending all of that time in the gym, getting no results and growing continually frustrated. Ultimately people then get so fed up that they quit! ๐Ÿ˜ฆ

We all had to start somewhere! I didn’t just wake up one day with this physique!

It took time, perseverance, determination and the WANT to learn, to improve, so I asked people that knew more than me.. At the time! Ha ๐Ÿ™‚

It really gets to me when I hear people say, “I train so hard and I’ve trained for so long but I just don’t see the results I want!…

Hmmm I wonder why?

Because you train like an antelope! Doing stupid exercises that make no sense and then spending an hour on a treadmill..

I often say to myself come on people have you no common sense.. Stop saying “why am I getting no results” and then go and continually do the same idiotic things in the gym!

JUST ASK!!!

For instance only last week I see some guy on a standing calf raise machine doing squats and then gets off holding his lower back in pain!.. Grrrrrrrrr..

I just wanted to shout at him and say please stop making an idiot out of yourself! I didn’t of course ๐Ÿ™‚
but I would have gladly helped him if he JUST ASKED! ๐Ÿ˜‰

This is why going to someone like a personal trainer is not a cost or an expense.

Don’t get me wrong it isn’t cheap but at the end of the day, is it results you want right?? or do you just want to continue with the monkey see monkey do attitude?

I didn’t think so!

You are investing in your education into training and nutrition. This is knowledge you will have then for the rest of your life and therefore is not an unnecessary expense if you want RESULTS! ๐Ÿ˜‰

So the next time you’re in the gym and you’re not sure or you don’t know PLEASE JUST ASK ๐Ÿ˜‰

Darragh Hayes BBS CPT NCEF
Personal Trainer Dublin | Cover Model Body Personal Training
The ABS Gym Personal Training Studio Dublin

August 8, 2010 Posted by | Lifestyle Management, Personal Training | , , , , | 1 Comment

Do As I Say Not As I Do

My other breakfast haha

My breakfast omelette ๐Ÿ™‚

Do As I Say Not As I Do

What a weekend myself and my good mate and fellow Personal Trainer Bryan Kavanagh just had over in Marbella. Just a four day break but in heinsight it was probably enough for the pair of us! I think we’d about 8hours sleep all weekend :-O

Most think that the pair of us wouldn’t know how to really let loose and enjoy ourselves in regards to taking a break from training and relaxing on our diets but believe me you are sincerely mistaken. This weekend was messy ๐Ÿ™‚

Boy did we enjoy ourselves, we didn’t see the inside of a gym nor did we restrict ourselves to the likes of salads, meats and veg.

We did try for the first day with a salad when we arrived in Malaga and a few omelletes here and there but to be honest the diet was pretty horrible, we behaved like a pair of antelopes ๐Ÿ™‚ but we can because we know how our metabolisms work. We know what our bodies can handle and what we can get away with. ๐Ÿ˜€

For instance on Sunday our diets consisted of two late coffees and two Maxi Bon ice creams while sitting on the beach both 388kcals each :-O the reason I’m telling you this is simply because I want to show you that it’s not all torture and you don’t have to stop eating the things you love, but you’ve got to work hard enough to be able to deserve it! ๐Ÿ™‚

Obviously because we’ve been training so long and are strict on our diets we can get away with splurging like we just did but most people won’t so I’m going to tell you what you can do to be able to enjoy yourself but not put on those extra unwanted holiday pounds ๐Ÿ™‚

Substitute the bad for the good.. ๐Ÿ˜‰ I’m by no means saying not to go and enjoy yourself, it’s your holidays after all but I hear the same thing constantly when people come back to the gym after holidays, why did I do that, I feel horrible, I ate too much crap!..

Why do it then? I just don’t get it. You know what you’re putting into your body when you’re doing it but it still doesn’t seem to stop you! Remember little changes while you’re away can make all of the difference!..

Well here’s how to do it

# Instead of chips have a side salad

# Don’t mix sugar and fats ie don’t have a desert after a fatty meal, if you want something sugary have it on it’s own, mixing sugars and fats is one if the worst things you can do and people do it constantly! You’re body can’t break down the sugar after a fatty meal and therefore immediately stores as fat! Not what you want right??

# Have chocolate, ice cream or anything sugary on it’s own ๐Ÿ˜‰

# Have meat or chicken instead of pizza

# Have an omelette instead of a fry

# Drink plenty of water

# Have diet coke or coke zero instead of coke

# Have sweetener in your coffee instead of sugar

# Have a coffee instead of a late

# Have ‘Surface’ veg instead of ‘Root’ veg.. ie, broccoli, peppers etc

# If you’re gona have fruit have low sugar fruit such as berries ๐Ÿ˜‰

# Drink spirits with a diet mixer instead of BEER ๐Ÿ˜‰

# At the end of a night out don’t have pizza or a burger, get a chicken or lamb kebab without the wrap!.. It’s yum and its what we did all weekend!

When you get home give me a call and contact your Personal Trainer Dublin today ๐Ÿ˜‰

Darragh Hayes
Personal Trainer Dublin | Cover Model Body Personal Training

The ABS Gym Personal Training Studio Temple Bar Dublin 2.

July 14, 2010 Posted by | Lifestyle Management, Nutrition | , , , , | 1 Comment

Summer is here, letโ€™s get RIPPED – Personal Trainer Dublin

In order to get RIPPED for summer you need to first change your method of thinking.

Who doesnโ€™t want to improve on their physique?? I know I always strive to improve my knowledge as a Personal Trainer as well as my body. If you want to get into the best shape you have ever been in in time for summer you first have to change a few things

1. Firstly you have to change the way you think!
2. Secondly the way you eat, your nutrition!
3. Thirdly and last but most certainly not least your training!!!

Changing these three areas are what will get you the very achievable results you so crave! ๐Ÿ˜‰

The number one thing we disregard is the way we think or our attitude. Of course everyone wants the easy way out but in reality itโ€™s just damn hard work, there is no easy way out, but if you want to make losing bodyfat easier which is what everyone wants, then you need to be serious and determined about it and setting your goals in place. Remember that if the way you train and eat doesn’t improve, your physique wonโ€™t either.

The main problem I find with training clients is their disregard to take fat loss seriously.

You have to give some serious thought to this so remember that there is one hundred and sixty eight hours in every week for you to make progress and if you only dedicate six of them hours, that still leaves you with one hundred and sixty two hours in which you can progress even further or really make a mess of things.

You really need to sit down and ash yourself this question. Think hard about it and answer honestly. At the end of the day you are only kidding yourself. SO, are you prepared to take your training, the hard work and losing fat seriously? Or do you just want to keep frustrating yourself and keep banging your head off of that brick wall because unless you are dedicated and willing to take these things seriously thatโ€™s what you may as well be doing!!! The choice is yours!

Ok well Ive decided to set out several key elements to follow which will enable you to conquer the battle with losing that bodyfat this summer! Here they are โ€“


1: Always have a timeframe in mind and set realistic goals. ๐Ÿ˜‰

In order to achieve you first must believe. Setting out realistic goals and giving yourself a timeframe will set you on your way. Make sure to set out short-term goals, long-term goals and a POA ( plan of action ) Included in this POA should be your training, rest, nutrition

etc . The reason behind this is, as you start to see results and realise that your short term goals are now becoming a reality, your long term goals seem so much more achievable.


2: Educate yourself on nutrition and training.

Firstly you should amass knowledge about training and nutrition by asking as many questions as possible and reading articles from people with a proven track record. By doing this it will give you an insight into different perspectives on what you will need to do to achieve your goals. Everyone wants results right?.. So please donโ€™t just do things for the sake of doing them, you need to have a broadened understanding of why youโ€™re doing it! If needs be call a professional! ๐Ÿ˜‰


3: Put Into Practice What You Learn and Keep An Eye On Your Progression.

Ok youโ€™ve done the homework, asked the questions and read the articles. Now itโ€™s time to take all of that and put it into practice, 100%!!! This is the only way it will work for you. Itโ€™s all or nothing, no point in a half hearted effort, youโ€™re wasting your time! Keeping an eye on your progression by monitoring your weight,ย  measurements, body fat percentage, workout progression by intensity, structured timed training windows and weight you are lifting. Also take before and after pics and see how your clothes fit. These are great ways to gauge your progression.


4: Determination and Patience

You must must be DETERMINED. Determination and drive are two main factors in achieving optimal results. No one can wave a magic wand and make you RIPPED over night, it takes time so you have to be in it for the long haul. This requires patience, Patience is another key factor in getting the desired result you want, the worst thing you can do is give up because of frustration that itโ€™s not happening quickly enough for you. It WILL happen! Give it time ๐Ÿ˜‰


5: You wana look ‘LEAN’ well you gota WEIGHT TRAIN!!!

We all want to be lean and RIPPED right? Not skinny or skinny fat. Believe me there is such a thing. I had one client in particular who by looking at her you would have said she was about 15% bodyfat and in great shape but was shockingly 32% bodyfat! Looks can be deceiving! In order to start the process of getting that โ€˜Lean / Ripped look you really need to start a resistance training plan using an

amalgamation of free and bodyweight exercises.

6: Fatloss โ€“ Learning to Walk before you Run!

Your average Joe is clearly athletically unfit. Most would be nowhere near able to handle intense fat loss training. As I keep saying there are no miracles in fat loss and muscle building just HARD WORK, DETERMINATION, MOTIVATION AND DESIRE. You really have to be in it for the long haul people! By doing this you will have long term progress!

A big problem with a lot of people is they want results overnight, not going to happen Iโ€™m afraid. I see too many people going to the gym and trying to too much high intensityย  and over training. Over training is extremely beneficial but only and I repeat only if you know what you are doing!!! I do this every so often because it increases strength but it has to be structured. Doing this too often will burn you out and will slow down muscle growth. High intensity cardio is fantastic and a great way to burn bodyfat fast but too much too soon can run you down, you need to graduate this over a period of time in a structured manner to get the best results! ๐Ÿ˜‰


7: Enjoyment in getting RESULTS!

All of the aforementioned is tough tough work but can be extremely enjoyable especially when you start seeing results which you most definitely will! ๐Ÿ˜‰ if you expect results and put in the hard work necessary you WILL achieve, at the end of the day the only thing that will work is hard work! ๐Ÿ˜‰ A defeatest attitude will get you nowhere so sort out your PMA ( positive mental attitude ) and get going. Summerโ€™s already here!ย  DO IT ๐Ÿ™‚


Ripped Summer Body! ๐Ÿ™‚

Darragh Hayes BBS CPT NCEF
Personal Trainer Dublin | Cover Model Body Training
The ABS Gym Personal Training Studio, Temple Bar

June 14, 2010 Posted by | Uncategorized | , , , , , | 1 Comment

Personal Trainer Dublin – Explosive Shoulder Push Press

This is an explosive fat burning, muscle building exercise. Not only is it working the shoulders but it incorporates your legs(quads, hamstrings, gleuts), arms(triceps) and abs.

This exercise will definitely get your heart pumping and get you into optimum fat burning mode. As well as building muscle at the same time.. That’s what we all want right? ๐Ÿ˜‰

Remember it’s all about athletic explosive movements ๐Ÿ˜‰ the more big muscle groups we incorporate into one movement the harder the body has to work and therefore the more bodyfat you will burn!!! ๐Ÿ˜‰

How to do the exercise –

As always the correct technique is pivotal in getting the utmost benefit from this and any exercise!

So get your arse and chest out keeping the natural curve in your spine, this will keep any pressure off of your lower back and prevent injury ๐Ÿ˜‰

Unrack the bar keeping your bum and chest out and also keeping the knees bent, the bend in the knees will give you the explosive power you will need to get the bar up over your head.

Make sure to lock the bar out once you’ve pressed it over your head! ๐Ÿ˜‰ bring the bar slowly back down to the chest taking the eccentric movement or the negetive, this will ensure optimum tearing of the muscle = muscle growth!!!

Remember to keep the elbows tucked, chest out, arse out an knees bent!..believe me you will feel this in your abs, legs, arms and shoulders!

Repeat five times with weighted or bodyweight chins on the roman chair or maybe some weighted or bodyweight inverted rows, doing this means you are hitting a lot of big muscles at the same time! ๐Ÿ™‚

Sets – 4
Reps – 8-10

Inverted row or chins

Sets – 4
Reps – 8-10

for more tips like these on training and nutrition go to my Personal Trainer Dublin website

Darragh Hayes BBS CPT NCEF
Personal Trainer Dublin | Cover Model Body Personal Training
The ABS Gym Personal Training Studio Temple Bar

May 18, 2010 Posted by | Uncategorized | , , , , , | Leave a comment