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7ftsammy 7ftsammy

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Sam Pitman @7ftsammy  Dubai Personal Trainer ๐Ÿ‡ฆ๐Ÿ‡ช ๐Ÿ”ธTrain, strength & fitness, Dubai ๐Ÿ”ธBrighton ๐Ÿ‡ฌ๐Ÿ‡ง, Melbourne ๐Ÿ‡ฆ๐Ÿ‡บ ๐Ÿ”ธDM for training

COMMENT FOR TIPS: If youโ€™re looking to develop a V-shaped torso then shoulder exercises are an absolute must. The lateral raise is one of the best exercises for those looking to build shoulders. Itโ€™s also a very simple movement. Just raise the weights outward with straight arms to shoulder level, then lower them back . The lateral raise is hard even with very light weights. What seems incredibly simple with one rep will burn when doing 10. Pick your weight wisely, choose the weight you think will be challenging and allow you to complete all the reps with good form. One set shouldnโ€™t take much more than a minute. The benefits of the lateral raise are stronger, larger shoulders and increased shoulder mobility. If you brace correctly throughout the lift, your core also will also benefits. The exercise can be performed sitting as demonstrated by @jeremy_gwyer or standing. @anitadxb @jackson_litchfield @calibre_dxb

@anitadxb knows exactly how to activate her glutes! Getting to know your glutes is key to activating them during exercise. Not engaging the glute muscle during exercise is a very common issue. Remember to concentrate on squeezing your glutes. Good glutes and great shape will not come over night but with time, hard work and the right exercise combinations it is possible for all. #leadersinfitness @jeremy_gwyer @jackson_litchfield @anitadxb @calibre_dxb

TIPS IN COMMENTS: The importance of rest days in training..Rest days allow your muscles, nerves, bones, and connective tissue time to rebuild. Overtraining can lead to depletion an exhaustion making a workout a drag and be ineffective, this In turn will damage the results process. It may also effect workouts in the coming days. Personally I donโ€™t have a designated rest day but do rest at least once more likely twice a week. I listen to my body and when I think it needs a rest I do that. This allows me to attack the gym come train days! I only train when I feel I can maximise my 45min workout to %100. I believe a maximum of 1hr exercise in the gym no matter what your goal is should be enough if your workout is structured correctly. Sleep is also an important part of the process so get your 8hrs a night in!!๐Ÿ’ค๐ŸฅŠ๐ŸŠ๐Ÿ’ช๐ŸŒž๐ŸŒ…

Itโ€™s always good to train with someone from the same craft... me @anitadxb @jeremy_gwyer @jackson_litchfield do this on a daily basis....In order to grow you always need to be learning. The best way to learn for me is by doing! Iโ€™ve never been a fan of reading, so listening watching and doing are the methods that have worked for me. Iโ€™m never afraid to ask and certainly not afraid of failure. (See comments for methods of learning that work for me and others) share what works for you ๐Ÿ‘

I always build my training programs based around how my clients learn. If you want to chat some more about your training, DM me. (See comments for benefits around females weight training)

Meet @jackson_litchfield . As well as being a great all-rounded PT and a very close friend of mine, Jackson specialises in both body composition and personal development. He is an advecate of @tonyrobbins . Jackson here is working his quads, using the hack squat and leg extension. Notice the tempo and control of the reps. By slowing down the tempo the muscle is kept under tension, this causes metabolic stress which result in optional hormonal response which burns fat and builds muscle. ๐Ÿ‹๏ธโ€โ™€๏ธ๐Ÿ‹๏ธโ€โ™€๏ธ๐Ÿ‹๏ธโ€โ™€๏ธ๐Ÿ‹๏ธโ€โ™€๏ธ

There are many benefits of sled work. Its highly effective for Weight loss, develops functional strength and great for sports conditioning. The sled offers so much, weight can be easily adjusted, used over a variety of distance, time of work can be changed and different tempos can be practiced.
A Variety of exercises can be carried out with the sled see comments for drills and how I would use it in my work outs..... questions welcome ๐Ÿ‹๏ธโ€โ™€๏ธ๐Ÿ‹๏ธโ€โ™€๏ธ๐Ÿ‹๏ธโ€โ™€๏ธ๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช

Meet Joe! An expat from ๐Ÿ‡ฌ๐Ÿ‡งwho is loving his life in Dubai. As the TIght end/ quarterback for the Dubai Stallions (NFL), his fitness goals are to burn fat and put on lean muscle. With a program designed around body composition training, he trains with me 4/5 times a week as well as pre-season training for the @dubai_stallions . He eats well, trains hard and results so far have been great.
Benefits of body composition training: -
loss of weight - gain lean muscle
Check out comments for tips!

Complex training!! Turn sound on....Perfect for the Dubai fitness challenge! Routine designed by @7ftsammy performed by me and @literallyanika all you need is a set of dumbbells ๐Ÿคทโ€โ™‚๏ธ๐Ÿ‹๏ธโ€โ™€๏ธ Routine:
Dumbbell squat
Push press
Romanian deadlift
Bent over row
Front squat
Push up
Split lunge
Plank knee drive
2 person plank 60 sec

3mins rest 5 times round 12 reps each set. Give it ago and let me know what you think
TIP 1 - keep controlled tempo throughout each exercise
TIP 2 - think about, isolate and switch on each muscle you are working at the time of exercise
TIP 3 - pick a weight which is suited to you, make sure it is challenging big form is not compromised
check out comments for individual exercise tips #Fitness #train #shoulders #dubaifit #concentrate #fitfam #dubaifit #dubai #mydubai #dubaiโค๏ธ #dubaigym #travel #dubai30x30 #train #fun #workout #coulpesworkout #sportsfit #complex @jeremy_gwyer @jackson_litchfield @anitadxb

Itโ€™s time to take it outside... Training in the same place can become mundane, especially if youโ€™re a runner, using the treadmill day-in day-out uses the same muscles. Stepping outside and training on different terrains, inclines and amongst the wildlife ๐ŸŽ will work a wider range of your body, plus getting outside and topping up those Vitamin D levels has shown to increase mental stimulation, giving your mind a workout too. Endorphins that lift your mood are released by the body when you are exposed to the sun, helping combat anxiety and stress.
Photo credit ๐Ÿ“ธ @yahyalootah
#nutrition #fatloss #health #instafit #dubai #fitness #photography #dubai #dronestagram #weights #fitfam #muscle #train #cardio #workhard #dronestagram #personaltrainer #drone #training #fitnessmotivation #active #dubai30x30

Tank on tank.....?๐Ÿ™ˆ๐Ÿ˜œA strong weekend game is just as important as a structured midweek routine. I live and breathe a balanced lifestyle, itโ€™s super important for me to take timeout to relax and recharge for the week ahead ๐Ÿ’ช๐Ÿพ #nikkibeach #fitness #abs #mentalhealth #dubai #dubaifitness #dubai30x30 #game #tank #champagne #beach #healthy #sportsfit #fitfamdubai #symprove #fitnessmodel #fitnessmotivation

Nordic Curls (advanced)๐Ÿ˜ Hamstrings ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ‘Œ๐Ÿผ๐Ÿ‘Œ๐Ÿผ. Demonstrated by @anitadxb. The Nordic ham curl (NHC) has been examined thoroughly in the scientific literature for good reason โ€“ it's a highly effective hamstring exercise. It can help prevent hamstring injuries due to the eccentric emphasis, which shifts the hamstring's maximum force potential to longer muscle lengths. This exercise requires high levels of strength in the posterior chain, not for a beginner and must be carried out in the correct way to avoid injury @womenshealthme @dubaifitfam @menshealthmiddleeast #hamstring #aesthetic #aesthetics #beastmode #cardio #exercise #fitfam #mydubai #dubai#fitlife #fitnessfreak #fitnessmodel #fitnessmotivation #fitspiration #fitspo #fitstagram #flex #gains #gainz #getfit #weights #athletes #sportsfit @jeremy_gwyer @jackson_litchfield @paulbradleyfitness

Working out with someone else is a great source of motivation. Whether itโ€™s a trainer, a partner or a mate, it gives you that little bit extra to help you keep up those reps. After all a bit of friendly competition never hurt anyone ๐Ÿ‹๏ธ๐Ÿ’ช๐Ÿ‘ @laura_mccone
Give it ago and let me know how you go...... A1.BB back squat
A2. DB overhead press
A3. FFE split squat
A4. BB Romanian deadlift
A5. 1 and 1/4 pull down
5 rounds 10-12 reps
Tempo 4OXO
3 mins rest in between rounds
@jackson_litchfield @anitadxb @jeremy_gwyer

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