Personal Fitness Trainer Dublin Darragh Hayes

Cover Model Body Personal Training

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. 😉

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! 🙂

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

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 😉 .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 🙂 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 🙂

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! 😉

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

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 😉 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! 😉 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! 😉

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 🙂

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! 🙂

Darragh Hayes BBS CPT NCEF

Personal Trainer Dublin | Cover Model Body Personal Training

The ABS Gym Temple Bar, Dublin 2

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

Do As I Say Not As I Do

My other breakfast haha

My breakfast omelette 🙂

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 🙂

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 🙂 but we can because we know how our metabolisms work. We know what our bodies can handle and what we can get away with. 😀

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! 🙂

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 🙂

Substitute the bad for the good.. 😉 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 😉

# 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 😉

# Drink spirits with a diet mixer instead of BEER 😉

# 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 😉

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

Personal Trainer Dublin – Diet and Training Advice

I recently had an email from a competitive bodybuilder asking me for advice on nutrition and alternative training methods to the one’s he has been doing for years. Have a read below to his questions and my answers.

His Questions

Hey Darragh,

I’m Former competitor in bodybuilding comps, NABBA etc,
was wondering what kind of training splits would you do, if u have any examples set up on ur comp maybe you could maybe forward on, I’m training on a bodybuilding split one bodypart once a week…im tryin to get into something new and do some body modeling here in Dublin, keeping my physique the same but more solid and etc

My diet is high fats, low carbs durin the week and introduce carbs over the weekends if needed…and cardio is 30-45mins a day,

just looking for other ways, routines to meet my goals as i have only known bodybuilding…thanks a mill Darragh

Any suggestions or input would be great thanks

wish you the greatest of success.

My reply

Hey man,

Sorry it’s taken so long to get back to you, I’ve been up to my eyes in the ABS Gym Personal Training Studio.

Like you I too used to train like a bodybuilder because at the time I knew no better than that method of training. I too wanted to take a different route or explore new avenues of training and nutrition. Lucky I was playing full time football at the time because I certainly wouldn’t have been as half as lean as I was training the way I was! 😉

Don’t get me wrong training like a bodybuilder is not a wrong way to train. As I said I trained that way for years, isolation, isolation, isolation = BOREDOM, it works for a lot of people but the human body is built for athletic movements not the other way around.

Look at an olympic gymnast for instance, they are RIPPED to pieces and have muscle mass, do they sit there doing isolation and weighte exercises, NOPE! Its all bodyweight movements, athletic movements! 😉

I have nothing against that way of training but it is for a completely different result or goal than training like an athlete and not only that, to me it was getting soo boring and repetitive. I now train half as much ( more time to enjoy ) with better results and know how to manipulate my body to burn fat quicker and a hell of a lot easier. All good if ya ask me! 🙂

My week of training consists of virtually no isolation exercises, it’s all vertical and horizontal push / pull exercises, compound exercises and very little cardio. Such as chest and back together with structured training windows (Horizontal) shoulders and back (vertical) biceps and triceps which I haven’t done in six weeks but because I do so many pulling exercises such as bodyweight and weighted chins, rows etc etc my biceps are bigger than they ever were!

With the type of workouts I do you are constantly hitting the legs but I still have my legs day! 🙂

Training like an athlete with structured compound movements is cardio in itself! 🙂 Ya don’t need to be spending 30-45 minutes on cardio a day, I would go mad if I was doing that! If you want to do cardio make sure its HIIT cardio (HIGH INTERVAL INTENSE TRAINING ) .

For instance quick shorts intervals or bursts of speed such as sprints with short rest periods in between! Look at how sprinters are built ( Linford Christie for example ) Shredded and LEAN! SPEED is the KING! That goes for weight training and Cardio.

In regards to diet I would be of a similar frame of mind with very low carbs all week, I take in my fibrous and low GI carbs through vegetables, salad, nuts, berries, rolled oats etc and my good fats such as Omega oils through oily fish such as Salmon, Mackeral and also tablet form…

I do however have one day per week where I have what I like ie ; Chinese, Indian, pizza, ice-cream, cookies or whatever takes my fancy, once its full of carbs and fat! 🙂 why you ask? Its simple when you know how and why. Increasing leptin and insulin levels once a week re jigs the body’s metabolism and therefore makes the body burn fat a hell of a lot quicker when you deliberately have a calorie deficit day the day after with an anabolic and aerobic workout with weights and HIIT.

Strategic lactic acid based workouts burn huge amounts of calories and glycogen (energy) and stimulates the release of important fat burning hormones. Even the day after your body will still be burning fat to supercompensate 🙂 It makes so much more sense, you are manipulating your body, getting to enjoy some things you crave, love and probably have restricted yourself from having for years and it WORKS.

Give it a go!

Hope this answers a few questions for ya. 😉

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

April 20, 2010 Posted by | Nutrition, Personal Training | , , , | 4 Comments

ABS Circuit Finisher

So what does it take to get the perfect set of ABS?

Can you tell me? Thousands of crunches I hear you saying.. Well I can tell you you’re wrong!!!

The Perfect set of ABS Starts in the kitchen believe it or not! You can do sit ups and crunches for hours per day but unless you drop that bodyfat you wont see anything. The only way of achieving that is through diet firstly and then you can start working on your ABS!

Trust me if you change your “diet” you WILL see your ABS so cut out the bad carbs and sugary foods from your diet, start introducing the “good fats” and you will even without exercise see your bodyfat drop somewhat and therefore you will then be on the “right” road to the perfect set of ABS! 😉

As a personal trainer I am constantly repeating myself about diet to anyone who will listen and not only to my own personal training clients in the ABS Gym.

So onto the video I’ve put together for you…

Here it is, a high intensity fat burning finisher ABS circuit. Remember the more intensely you train, accompanied with a good diet the more FAT you WILL burn!!

The first exercise is called the Russian Twist. Explosively Rotate the Olympic bar from side to side whilst quickly changing your feet with each rotation. Remember not to lower the bar too low on each twist as this will take the intensity off of the abs!

Reps – 10×10 on each side

Sets – x5

Go straight from this into the knee tucks with the ball or you can do the roll outs, whichever you prefer. With the knee tucks keep your upper half up off of the bench and concentrate on crunching the abs by tucking the knees into the chest.

The roll outs are a little more difficult to execute as it requires balance, that will come with repetition and strength. Let the body roll fully extended outwards and pull yourself back in concentrating on using your abs and core muscles as the lever.

Make sure not to bring your legs fully into a vertical position and leave a slight angle as this will keep the intensity on the abs!

Reps – x10
Sets – x5

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

March 22, 2010 Posted by | Nutrition, Personal Training | , , , , | 2 Comments

Why eating MORE will help you LOSE bodyfat and gain Lean Muscle

Eating to build muscle and lose fat at the same time is tricky, but extremely possible. I do it everyday!

If you ask a 100 different people their opinions about what percentage of their daily calorie intake should consist of protein, what percentage carbohydrates, and what percentage fats, you will probably get 100 different answers.

It’s no secret that losing body fat and gaining lean muscle is all calorie based. If you continually consume more calories than you burn off in a day, you will store the excess calories as body fat.

To lose body fat, you must create a calorie deficit, meaning you burn off more calories than you consume.

But we need calories just to survive. Where should these calories come from?

The nutritional breakdown I am about to give you is based
on “real world” results, not what is simply written in an out-dated nutrition book.

Results speak for themselves. Not only has this nutritional formula allowed me to stay lean and muscular year round, it has been used by many of my clients to achieve amazing results as well.

To burn body fat and build lean muscle tissue, follow the 50-20-30 rule! Approximately half of your daily calories should come from protein.

Other than water, protein is the most abundant substance in muscle. Protein (amino acids) helps build muscle.

Carbohydrates do not and fats do not. This is why half of your daily calorie amount should be from protein sources. Protein is also the least likely of the 3 nutrients (protein, carbs, and fat) to be converted to body fat.

Aim for approximately a gram to a gram and a half of protein per pound of body weight. If you weigh 200 pounds, try to consume at least 200 grams of protein.

20% of your daily calories should come from complex carbohydrate sources like fresh vegetables, veg and more veg!! NOT whole grains and cereals, oatmeal (Porridge), brown rice, and especially potatoes. They are the worst form of starchy carbohydrate you can eat!!!! Potatoes that is!

30 % of your daily calories should come from fats.

I often tell my clients to not worry about reaching the fat gram number, that it will be reached without too much trying. After all, fat tastes good and is in almost everything we consume, in one form or another.

There are many variations of this 50-20-30 rule but as a whole, most research has shown this to be a very effective ratio for adding lean muscle tissue to the body while minimizing the amount of fat added.

But to further back up this research, this breakdown of protein, carbs, and fats has produced the best results for myself as well as clients I have trained in person.

So I always go with what works and what has been tested, not some theory in a textbook.

If you want to start eating to build muscle mass and lose unwanted body fat, start following the 50-20-30 rule!

February 22, 2010 Posted by | Nutrition, Personal Training | , , , , , , , , , , , , | 1 Comment