21 Day Fat Loss Program

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“Who Needs A Program To Kickstart their 2016 Shape Up Goals”

Introducing The New 21 Day Fatloss Program

Your 21 Day Fatloss Program Includes:

  • 9 Training Sessions with a Dolan Personal Fitness Professional Over 3 Weeks
  • 3 Weeks of Accountability
  • Unlimited Email Coaching (Priceless)
  • Body Fat Analysis (€89 Value)
  • Weekly Weigh-ins
  • Done-For-You Meal Plan (€57 Value)

Dolan Personal Fitness

21 Day Fatloss Programt

 The Program Regularly costs €299 Euro

Now Only €99

But Only For The First 21 To Register Before 31/7/2016

Nothing To Buy Now! Just Complete the form below and we’ll contact you to schedule your no-obligation FREE 21 Day Fatloss Program Consultation where we discuss the program and how it can help you get the results you want.

We respect your privacy. Your information will never be shared or sold. We hate spam too.

If you have any questions, don’t hesitate to call us at (087)1273658. But please act on this quickly if you’re interested. All the available 21 Day Fatloss Program spots will fill up fast!

July 13, 2016 at 10:08 am Leave a comment

The Glute Ham Raise

Last weekend Leicster City FC lifted the Premier League Trophy. This is considered one of the greatest underdog stories ever with the biggest sporting odds of 5000-1 for Leicster to win the title at the beginning of the season.

How did Leicster do it? They managed to play their full team week in week out over 80% of the time and kept injuries to a minimum. The installed a Cryo Chamber last summer to help with recovery but the sports medicine group focused on keeping the hamstrings strong. They used a version of the Glute ham raise called the Nordic curl to keep the hamstrings strong.

The Glute Ham Raise is basically a back extension into an extension with the knees flexed. Since the hamstrings are involved in flexion of the knee and extension of the hip, this exercise combines the two. To get more hamstring involvement the closer the knee gets to the top of the pad the harder it is. To get more Glute involvement the opposite applies(knee behind the pad)

3 sets 6-10 reps each session is good to start with.

Here is a video of Martin Rooney demonstrating the exercise.

May 10, 2016 at 12:22 pm Leave a comment

Workout 1

 

Today we are going to do 6 exercises.
1.Body Weight Squat
2.Pressup
3.Hip Thrust
4.Crunch
5.Calf Raise
6.TRX Rows

Here are 6 videos demonstrating the exercises.
1.Body Weight Squat

2.Pressups

3.Hip Thrust

4.Crunch

5.Calf Raise

6.TRX Rows

 

This is how you do the workout. The first two exercises you do are Squats and Pressups. You do 10 Squats and 10 Pressups. Then 9 reps each, then 8, then 7 and you continue doing the pair until you reach one rep each.
Next pair is Crunches and Hip Thrusts. You do the same thing again. You do 10 reps each then 9,8,7,6,5,4,3,2,1. You drop a rep each time.
Next pair are the TRX Rows and Calf Raises. Again you go 10,9,8,7,6,5,4,3,2,1.
You will find the getting up and getting down the hard part.
If you want to make it harder go the opposite way start at one rep each and work your way up to 10. Combine both ways for a killer workout.

April 23, 2016 at 9:32 am Leave a comment

The Russian Squat Routine

The Russian Squat Routine is a 6 week squat program where you squat 3 times per week for 6 weeks. The first 3 weeks are based on 80% of your squat max and the last 3 weeks are tapered for a new 1 Rep Max. This is a very tough routine. If you follow it you will get a minimum of  5% increase in your squat 1 RM. this would be a good routine to use to peak for a competition.

Here is a link for the routine and you can enter your 1 RM and it will calculate the sets reps and weights to use.

The Russian Squat Routine

 

Enjoy the pain.

April 12, 2016 at 1:22 pm Leave a comment

Workout

 

Today we are going to do 6 exercises.
1.Body Weight Squat
2.Swings
3.Hip Thrust
4.Crunch
5.Calf Raise
6.Press ups

Here are 6 videos demonstrating the exercises.
1.Body Weight Squat


2.Swings


3.Hip Thrust on Ball


4.Crunch


5.Calf Raise


6.Pressups


This is how you do the workout. The first two exercises you do are Squats and Swings. You do 10 Squats and 10 Swings. Then 9 reps each, then 8, then 7 and you continue doing the pair until you reach one rep each.
Next pair is Crunches and Hip thrusts off ball. You do the same thing again. You do 10 reps each then 9,8,7,6,5,4,3,2,1. You drop a rep each time.
Next pair are the calf raise and pressups. Again you go 10,9,8,7,6,5,4,3,2,1.
You will find the getting up and getting down the hard part.
If you want to make it harder go the opposite way start at one rep each and work your way up to 10. Combine both ways for a killer workout.

 

April 7, 2016 at 3:59 pm Leave a comment

Intervals

A Training Technique I use with some individuals depending on their fitness particularly for fat loss is Intervals. The most famous interval program on the planet has to be Tabata.

I was at Fit Pro at Loughborough in April 2013. I met a guy called Robert Tynan from Portarlington. He is the owner of the Fitness Adventure Travel based in London. We went over to the Tabata Stand and there was a very heavy hefty bike based on the bike used in Tabata studies. This lean fit guy proceeded to do the Tabata workout on the bike. You know the score 20 secs hard 10 secs easy/rest done for 8 times. The guy did the workout and collapsed  at the end of the workout and laid on the ground. After a while he got up there was a silhouette of a sweat patch on the ground. This is how hard he worked and that is the intensity at which you have to work to get the benefit of a Tabata workout. The problem is most people aren’t fit enough or conditioned enough to work at that intensity hence why you would have to modify intervals for most people.

The best exercises to use for intervals would be sprinting, rowing, bike, kettle bells, boxing, sledgehammer, any exercise that involves a lot of muscles.

Most interval programs involve a work to rest ratio of 2:1. For example 20 secs on 10 secs off, 30 secs on 15 secs off, 40 secs on 20 secs off and say 1 minute on 30 secs rest for 6-10 intervals.

Other intervals involve working hard for between 40 secs to 1 minute resting 2 minutes in between for 6+ intervals. Reducing the rest in between to make it harder as you progress. This is very tough.

To modify intervals you can give longer rest in between or pair up exercises to rest working muscles longer.

Advantages of intervals are that they can improve aerobic and anaerobic fitness (again depends on the individual and how hard they work), boost EPOC, shorter workouts (bang for your buck).

Intervals aren’t for everyone. If you are unfit, haven’t exercised in years and are very overweight, low intensity exercise such as a simple walk is the way forward for exercising at the start.

April 5, 2016 at 11:11 am Leave a comment

Home Workout

A simple but challenging workout at home. Four exercises for 1 minute each with 30 secs rest for 5 rounds.

Lunges for 1 minute rest 30 secs

Press ups for 1 minute rest 30 secs

Hip thrusts off bench/sofa for 1 minute rest 30 secs

Plank for 1 minute rest 30 secs

5 rounds

All done in just under 30 minutes.

March 15, 2016 at 11:05 am Leave a comment

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