Personal Fitness Trainer Dublin Darragh Hayes

Cover Model Body Personal Training

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! 😉 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 🙂

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.

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December 18, 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! 😉

The lumberjack circuit incorporates every muscle in the body from your arms, chest, back, legs and abs! 😉

As usual technique is all important in this as in every exercise you do 😉

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! 😉

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 😀

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! 😉

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 😉

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! 😉

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** 🙂

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! 😉

Leave me some comments on how you got on with it 🙂

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 themselves…

Well they are trying…

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 end…

Little do they know, in order to get to that level the experienced trainee didn’t start doing his/her current programme. And you shouldn’t start doing his/her current programme either… you need a beginners programme. 😉

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 true…

Would you just jump in a car and go driving?

NO, you would hire a driving instructor…

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

NO…. You would hire a ………..? Exactly you see where I’m going with this right?

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

Didn’t think so…

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 🙂 I love them haha 😀

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

Hire a professional such as a Personal Trainer 😉

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! 😦

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 🙂

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 🙂
but I would have gladly helped him if he JUST ASKED! 😉

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! 😉

So the next time you’re in the gym and you’re not sure or you don’t know PLEASE JUST ASK 😉

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 🙂

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 – 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? 😉

Remember it’s all about athletic explosive movements 😉 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!!! 😉

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 😉

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! 😉 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! 🙂

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