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Fitness Advice & Exercise Ideas

How to hold dumbbells properly

Are you making these mistakes with your dumbbell exercises?

A major focus of free weight training should be form and technique, part of this is simply how you hold the dumbbells properly. In this video, I cover a front rack position that can be used for thrusters, dual dumbbell squats and overhead presses. I also go over other exercises where the weight is often held incorrectly, such as goblet squats and tricep extensions.

How to make sure you're holding your dumbbells properly...

Be sure to keep an eye out for more youtube videos appearing on my channel and blog page! I’ll posting lots of fitness videos and exercise demonstrations this year. A big focus of mine is getting people to perform exercises properly. So, I do have pretty long explainations in my videos. But it’s worth learning the correct movement patterns from the get go!

Need help with your fitness?

I’ve got 4 online coaching packages to choose from that will take you from a casual exerciser to a weight training pro!

Your exercise challenge!

Try out the tips in the video above and let me know how you got on! Even better, if this video helped you then tag me @barefacedfitness on Instagram in your story or post.

Once you’ve mastered the basics, try to hit a lower depth or increase the weight you’re using!

You can also switch up the intensity by slowing down the tempo, adding in pauses and increasing sets and reps. 

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Categories
Fitness Advice & Exercise Ideas

How to Hit Depth with Your Squats

Benefits of Squat Variations Plus How to Hit Depth

Struggling to hit depth when you squat? You need to watch this video! Try out my suggestions for mobility drills as well as squat variations that you should start with. These variations include dumbbell squats, barbell squats and zercher squats!

How to hit depth with your squats, where to start and how to progress them...

Be sure to keep an eye out for more youtube videos appearing on my channel and blog page! I’ll posting lots of fitness videos and exercise demonstrations this year. A big focus of mine is getting people to perform exercises properly. So, I do have pretty long explainations in my videos. But it’s worth learning the correct movement patterns from the get go!

Need help with your fitness?

I’ve got 4 online coaching packages to choose from that will take you from a casual exerciser to a weight training pro!

Your exercise challenge!

Try out the tips in the video above and let me know how you got on! Even better, if this video helped you then tag me @barefacedfitness on Instagram in your story or post.

Once you’ve mastered the basics, try to hit a lower depth or increase the weight you’re using!

You can also switch up the intensity by slowing down the tempo, adding in pauses and increasing sets and reps. 

Like this blog post?

Share it with your friends on social media or save it for later by using the icons below

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Categories
Fitness Advice & Exercise Ideas

How to Get Started With Weight Training

How to Get Started With Weight Training

People have a lot of questions when it comes to getting started with weight training, so I’ve aimed to answer them all here! In this video, I go over exercise selection, programming and sets and reps. Make sure you watch to the end for bloopers too!

Tips for women to get started with weight training

Be sure to keep an eye out for more youtube videos appearing on my channel and blog page! I’ll posting lots of fitness videos and exercise demonstrations this year. A big focus of mine is getting people to perform exercises properly. So, I do have pretty long explainations in my videos. But it’s worth learning the correct movement patterns from the get go!

Need help with your fitness?

I’ve got 4 online coaching packages to choose from that will take you from a casual exerciser to a weight training pro!

Your exercise challenge!

Try out the tips in the video above and let me know how you got on! Even better, if this video helped you then tag me @barefacedfitness on Instagram in your story or post.

Once you’ve mastered the basics, try to increase the range of motion or increase the weight you’re using!

You can also switch up the intensity by slowing down the tempo, adding in pauses and increasing sets and reps. 

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Categories
Fitness Advice & Exercise Ideas

What ‘Toned’ Really Means and How to Achieve It

What ‘Toned’ Really Means and How to Achieve It

If you’re getting into weight training or you’ve been going to the gym for a while, I’m certain you’ve heard the word ‘toned’. When I ask people what their goal is, more often than not it’s something along the lines of ‘get toned’ or ‘tone-up’.

But, do these phrases actually mean what people think? Let’s discuss…

The definition of toned

Because of the popularity of this word in this sense, it has actually become a new dictionary definition. Looking at it from a clinical perspective, “Muscle tone is traditionally defined as the tension in the relaxed muscle…” (1).

There’s even confusion amongst the meaning in medical research, Muscle tone is arguably one of the most commonly used and least commonly defined notions in studies of movement, posture, and movement disorders…The lack of a clear and unambiguous definition for muscle tone has resulted in much misunderstanding in the literature and the emergence of various devices that claim to measure muscle tone objectively.” (2).

However more commonly, muscle tone is assessed by examining its response to passive stretch based on movement assessment. A lack of motor neurons firing due would mean lack of muscle tone, such as after a stroke (3).

What the meaning is more commonly known as

It’s likely that you’re more familiar with the word toned being associated with visible muscle definition. A further problem with this is that many are led to believe (through no fault of their own) that there’s a certain way to get toned, which doesn’t involve muscle gain.

There are many people in the fitness industry who still believe that light weights and high reps are the way to get visible muscle definition when that’s simply not true.

The toned look that many of us desire is simply an increase in muscle mass and a decrease in fat so we can see that muscle. An increase in muscle mass is required and that is achieved with adequate training.

Need help with your fitness?

I’ve got 4 online coaching packages to choose from that will take you from a casual exerciser to a weight training pro!

What you need to know about muscle gain

First and foremost, weight training (or more specifically, training with heavy weights,) will not make you bulky.

I know the image coming to mind is something of the likes of a female physique athlete. But think about it, someone who is a competitive female bodybuilder has been training for a long time, consistently, and works hard to get that muscle.

There may also be extra additions to their supplement intake, if you know what I mean…

Key Takeaways

  • You need resistance training rather than cardio for visible muscle definition as well as fat loss.
  • Muscle definition is achieved by adequately challenging the muscles.
  • You’re better off aiming for more gym floor time as your average gym class is more cardio based.

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References

1 – Campbell W.W., Barohn R.J. DeJong’s The Neurologic Examination. 7th ed. Lippincott Williams & Wilkins; Philadelphia, PA, USA: 2019. Muscle Tone; pp. 467–474.

2 – Mark L. Latash, Vladimir M. Zatsiorsky, in Biomechanics and Motor Control, 2016

3 – A.A. Ramahi, … M. Devereaux, in Encyclopedia of the Neurological Sciences (Second Edition), 2014

Categories
Fitness Advice & Exercise Ideas

Upper Body Dumbbell Workout

Upper Body Dumbbell Workout

Looking for a new workout with dumbbells? Try this! I’ve got some exercises for you to try that you can do at home or in the gym with some dumbbells. Make sure you want all the way through for some extra tips and tricks for training!

How to Do an Upper Body Workout with Dumbbells

Be sure to keep an eye out for more youtube videos appearing on my channel and blog page! I’ll posting lots of fitness videos and exercise demonstrations this year. A big focus of mine is getting people to perform exercises properly. So, I do have pretty long explainations in my videos. But it’s worth learning the correct movement patterns from the get go!

Need help with your fitness?

I’ve got 4 online coaching packages to choose from that will take you from a casual exerciser to a weight training pro!

Your exercise challenge!

Try out the exercises in the video above and let me know how you got on! Even better, if this video helped you then tag me @barefacedfitness on Instagram in your story or post.

Once you’ve mastered the basic movements, increase the resistance if you’re using bands or weights!

You can also switch up the intensity by slowing down the tempo, adding in pauses and increasing sets and reps. 

Like this blog post?

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