Workout Wednesday - The Deadlift

Want to feel badass and strong? Then try a deadlift.
I have mastered the art of squating and working comfortably at 120kg, so naturally I needed a new challenge.

Boyfriend suggested I join him on deadlifting, at first I was like yea ok why not, I don't consider myself strong so I was prepared to just lift the bar and be done.
But once I started I felt that competitive drive in me and I wanted to lift heavier!
I progressed from 20kg to 60kg each with strong reps and I left the gym feeling strong and badass!

Deadlifting works muscles from the chest right down to your calves so if you want to target a lot of muscles in one go then this is the left to go for.

If you haven't done it before, I would recommend having a trainer talk you through the movement to ensure that you are doing it properly and do not get injured.

You can also try straight legged deadlifts with dumbells, I do this exercise on leg day to target my hamstrings and really make them work!

Sometimes you will suck

Weird title when promoting positivity right?

Well it is kind of true... its not a permanent state of course, but everyone has their off days, we are only human after all! 

Picture this - so last Sunday, I went to the gym as usual, I was having a low confidence, bad body kinda few days - I was bloated, felt out of shape, tired, stressed etc but I powered through thinking the gym will fix this. 

I got there and we began the training, all was going well, I had a few hicups, banged a weight against my shin, couldn't get the balance quite right etc, almost winded myself during leg press (came down way to quickly) then I moved on to squats - now if you follow me on Twitter on Instagram, the squats have been progressing nicely, so I start my sets and the squats are fine, nice and low, great posture - excellent - then I come to rack the weight, and I can't, so my boyfriend helped me, I laugh it off and get ready for the next set - same pattern exercise is great but I cannot rack this bloody weight! After 3 attempts again I had to be helped, this time I walk away take a few breathes, then come back for my next set - yup same thing happens again and I just loose it and start CRYING in the gym - full blown stress induced, frustrated tears - cue sympathetic but slightly uncomfortable boyfriend asking what was wrong and I just reply I suck, I can't even rack the weight... he turned to me and said welcome to work of weight lifting babe - some days will not be your day, the next day you will be the best again. 

I spent a lot of Sunday reflecting on this, and decided that yes ok parts of my workouts had sucked but I had still worked my butt off (literally) and overall it wasn't so bad! 

I also decided to change my mind set - if I didn't like what I saw change it - make the tweaks you have been promising in your diet and push yourself harder in the gym, lift heavier and work to your best potential. 

So I walked into the gym that Monday and I worked for what I wanted - lifting heavier and leaving the gym feel awesome and proud of myself - and as it was arm day a nice little pump going on! 

What I am trying to say is, having an off day isn't the end of the world, it is just one day - move past it and focus on the bigger goal you are trying to achieve! 

Workout Wednesday - Squats

This week I am focusing on squats, I always include squats in my leg day routine as it is a great exercise that when done correctly it works a large range of muscles:

There are a range of squats that you can do - narrow stance, wide stance, with a bar or with a dumbell or kettlebell.

I opt for narrow stance and wide stand with a bar. I find the weight added challenges me more, and I work more of my body, especially my core muscles to ensure my posture and form is perfect! 

First I start with a warm up set - just the bar with no weights, 12 reps, to make sure my muscles are warm and ready. 

I then go up to 10kg either side, then add another 10kg so far finishing at 60kg, I am building on my weight and steadily improving and going heavier - at the moment I am working on my form and technique whilst working on a weight that I feel comfortable with but still pushes me. 

Advice for squats - start slow! I started with kettlebells and dumbell squats to get my body used to the exercise and the range of motion, I then moved onto the bar and then the weights. 

Slow progress is always good progress! 

Looking for exercise tips, advice or have your questions answered? 

Email us at sweatstretchlift@gmail.com 

But why??

Ah the famous why question I have noticed it alot over the past year - why do you lift weights, why would you want muscles, why, why,why!!

Never was that question asked when I ran on the treadmill or worked on my core, but hang out in the weight section and suddenly everyone is asking!

The questions are genuine as well, they aren't said with judgement or anything, they are genuine questions as to why a girl is lifting weights.

Never have I heard someone go up to my boyfriend and ask him why are you weight training - but this week alone I have been asked why I am weight training and what get from it. 

So what do I get from training weights? 

Well the first is a sense of achievement - when I move up a weight, squeeze out one more rep and really push my self to work harder it feels amazing - don't get me wrong I get the same satisfaction from running long distance or the extra sprint, but with weight training I feel it on a different level. 

I also like feeling 'pumped' afterwards, seeing the muscle definition is such a great feeling, one days the abs will surface! 

Some people don't understand why a girl would like to feel muscular, but it is what I am working towards to yes I love to feel it, the same way some one who is loosing weight feels when they fit into a smaller dress size for example, it shows your working hard and achieving your goals. 

I never thought I would see the day when I was happy that my sleeves were getting tighter. 

It has also improved my confidence, for the first time ever I actually like the way my body is going, I feel leaner and tighter and love the way I look and feel, some days i have are off, but the off days are becoming less and less, and loving myself is becoming so much easier. 

So then I was asked what is my goal and had I ever considered body building or competing, in all honesty I had once, but then thought there is no way I could do this and just dismissed it. But now I am seriously looking into it and thinking this is something I want to do. 

Everyone is different and some women want to be muscular and some women don't. Don't think you will be butch from lifting or become a huge body builder from training - that is a whole other level of training - what you will get is a lean, sexy, muscular body, so I would recommend it 100%, try it... you may even like it!

Follow me on Instagram at rhiannonangharad22

Workout Wednesday - Shake it up!

The Taylor Swift song is in my head and inspired this post - shake up that workout!! 

Routine is fun, but sometimes it becomes just that - routine. It is recommended that you change your workout every 8 weeks or so to keep your body from getting used to it and also so you don't get bored.

But what if you like your routine and don't want to change it? Then change up the days you do the routine! 

My routine since January was going like this:

Sunday - Legs

Monday - Upper body

Tuesday - Spin class

Wednesday - Upper body 

Thursday - HIIT 

Friday - Cardio 

Saturday - Cardio 

All with a stretch and abs included. It was ok but I'm not going to lie it was getting a bit boring and I wasnt really seeing results.

Now I have switched up the routine to more weights and less cardio and am seeing results but some days I still get a bit 'over' the routine feel.

So I have kept the exercises I like and just changed the days, and it makes it far more interesting and also I am not a slave to my routine, and enjoy my workouts far more! 

Though training legs on a weekday proves tricking to walk at work by the end of the day, but sacrifices must be made!

Now due to joining a new gym that opens earlier I do have a bit more time to add in more weight training, and add in some HIIT cardio at the end. 

As I am training for a 10 miles run I have my long distance cardio, so sprint are always on the menu, which to be honest I far prefer to endurance again far more interesting!! 

Sometimes you have to go by feeling - how much energy you have, if you prefer to train something else that isn't planned for that day, so then you are doing something you enjoy, rather than feeling like you have to! 

So if you feeling a bit bored of the gym then shake up what your doing on the daily routine and see how that works for you! 

Workout Wednesday - Skull Crushers

Triceps to me is a slightly dirty word, if it wasn't for them I would have great arms... Well actually if it wasn't for the fat surrounding the muscle I would!
So an exercise that is perfect for everyone to tackle the 'Wing' area!
Skull crushers! Not as dangerous as they sound by the way!
So this week I am sending you over to the good hands at bodybuilding to learn the correct technique for this exercise so you guys do it safely and with good form - always important!
Click here to go directly to the page now! 

All you need is dumbells or an EZ bar to complete this exerxise, you lay on the floor, a bench or if your feeling brave an inflatable ball!

           

Workout Wednesday - Chin ups

My new favourite workout are chin ups! 

So I am still working on them, at the moment they are assisted but hey I have no shame in my game, I am working on getting stronger and building muscle.

They are perfect for shaping your back, using your shoulder, back and arm muscles all in one go. 

I worked on a wide grip this week, along with a few sets with narrow grip. 

Not going to lie I was aching in the morning! 

Don't let the machine intimidate you, and if you don't know how to use it, ask! It is what the PTs are there for, and when it comes to gym machines and exercise there are no stupid questions! 

So go for it and shape that back!  

Looking for exercise tips, advice or have your questions answered? 

Email us at sweatstretchlift@gmail.com