lm_fitnessleeds lm_fitnessleeds

295 posts   598 followers   345 followings

Lee Marshall  Personal Trainer based in Leeds, Currently @ 1-RM Elite Training Studio

TUT ROWS
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Time under tension, wide grip rows
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Increasing your weight isn’t the only way to make an exercise harder. Try these time under tension rows
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✅Slow tempo
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✅Pause every rep for at least 1 second
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✅Don’t allow a lock out at the end of each rep, keep the tension on the muscle all the way through
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✅Squeeze the hell out of those bars!
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#rows #back #backworkout #backday #backsession #machinerows #lift #muscle #aesthetics #bodybuilding #grow #tempo #tension #form #squeeze #isolate #anabolic #grow #strenght #intensity #exercise #gym #gymbody #leeds #pt #personaltrainer

20 Min Home/Outdoor Workout
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✅Press-UPS
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✅Squats
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✅Power Climbers
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✅Plank
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✅Lunges
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5 Exercises (see the videos, I demonstrate 1 harder and 1 easier version of each exercise)
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5 mins each Circuit
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Perform 3 times around, with a 2 minute rest each after each circuit.
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▶️Beginner = 30 secs on 30 secs off
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▶️Intermediate = 40 secs on 40 secs off
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▶️ Advanced = 50 secs on 10 secs off
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#fitness #homeworkout #outdoor #outdoorworkout #workout #circuit #training #exercise #getfit #hiit #hiitworkout #bodyweight #freshair #fatloss #fatburn #fatburner #musclebuilding #aesthetics #aesthetic #weightloss #burn #bodyfat #slim #tone #toning #leanin15 #summerbody #summer #beachbody #beachready

Summer Shredz
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Who’s seen the weather forecast for the next 3 days? It’s going to get hot..... are you ready for the summer? Are ready to get your vests out? Does your bikini still fit?
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Remember there are no quick fixes, so if you haven’t started your summer diet yet, dig those running shoes out and get cracking!
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#summerbody #summer #sun #hot #sunshine #spring #beachbody #beach #beachready #holiday #wedding #weightloss #weightlossjourney #fatloss #getlean #fitness #healthy #healthyfood #healthyeating #diet #nutrition #muscle #aesthetics #aesthetic #running #cardio #transformationtuesday #transformation

The Food Shop!
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They say abs are made in the kitchen I say abs are made at #aldi
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✅5% beef burgers
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✅5% Beef Meatballs
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✅Skinny Sausages (less than 3% fat)
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✅SKYR yogurts (17g protein)
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✅Zero sugar Energy Drinks
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“Healthy eating is just so expensive”..... wrong, get yourself to aldi. Zero excuses
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#abs #summerbody #summer #beachbody #beach #holiday #leanmuscle #sixpack #6pack #tone #diet #healthy #healthyfood #healthyeating #healthylifestyle #healthandfitness #nutrition #food #foodshop #shopping #mealprep #noexcuses #cleaneating #lowfat #fatloss #weightloss #protein #goals

I Am 🤚
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I would guesstimate 80% of the population is a secret eater. Who pretends to eat really healthy in front of there peers & friends but then gets home and eats abit of rubbish?
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Here’s the thing, we are all human. We make mistakes we skip a few workouts, we fall off the diet & we tell a few lies. BUT and a big but, just because no one sees you eating that Jaffa cake doesn’t mean it’s calorie-less
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Every little counts. Take responsibility for your actions, be very aware that eating in secret is no better for your fitness goal than eating in public
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My biggest tip: Try take away temptation by hiding away naughty treats or don’t keep them in the house at all. Oh and simply have some will power
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#eating #secret #diet #food #calories #healthy #healthyfood #healthyeating #healthylifestyle #healthandfitness #diet #slim #tone #weightloss #fatloss #trim #exercise #gym #run #walk #cycle #training #burncalories #willpower #treats

TRI this technique to light up those triceps
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✅Let the elbows sit slightly forwards so the bar doesn’t hit your body at the bottom of the movement
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✅Start the push down from your chest, I keep my elbows as strict as possible but allow the biggest stretch possible
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✅Tense and squeeze your bicep before you start the movement
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✅Perform a full extension and imagine your knuckles are rolling over and pointing towards the ground to finish
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✅Squeeze the elbows tight and pause at both ends of the moment
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✅Try both the close grip and wide grip for variation
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#tutorial #technique #form #triceps #arms #pushdown #gym #aesthetics #muscle #tone #build #grow #train #exercise #showthrough #lift #lifting #learning #variation #personaltrainer #personaltraining #leedspt #leedsptstudio #leeds #pt

Left photo Taken July 2017 against the right photo taken today
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I personally would much rather walk around looking like the left photo however to progress towards my goals, sacrifice has to made
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▶️The Cut
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❌I spend much more of my time doing cardio
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❌I spend a lot of the day been hungry and craving
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❌I have less energy and loose strength
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▶️The Bulk
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❌I spend longer in the gym focusing on my compound lifts
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❌I spend a lot of the day feeling full and forcing food down my neck
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❌I look fat
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These are just a handful of sacrifices I’ve chosen to highlight my point. I love my job, I like my life & I enjoy my training (most of the time) but no matter what the goal in order to achieve success, sacrifice has to be made
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#bulk #bulking #cut #slim #mass #strenght #strong #gym #lift #exercise #motivation #sacrifice #hardwork #training #chest #chestday #muscle #aesthetics #aesthetic #tone #gain #progress #summerbody #summer #holiday #beachbody

180kg for 3 sets of 4 reps. This lift had been keeping me awake at night for the last 2 weeks but thankfully I got through it
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Big thanks to @uniquephysiotherapy for treating an ongoing back injury and a big thanks to @nat_pt_robinson & @wyliesung28 for taking the time to advise my training for the next 9 week program
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Here’s some perspective. December I managed 180kg for 2 sets of 3 reps. Today was 180kg for 3 sets of 4 reps. Basically it’s took me 4 months to add 1 rep to my lift. Unfortunately building quality muscle and strength takes time, years for most. Be consistent, stay focused, work hard towards your goals
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#gym #lift #deadlift #backworkout #back #pb #personalbest #better #stronger #strenght #bulking #bulk #size #massgain #hardwork #consistency #focus #planning #program #progress #mondaymotivation #monday #motivation #leeds #pt #studio

Sohail was struggling to get 6 reps on the 7.5kgs in January, now he is up to the 15kgs for 8 reps
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Notice his second rep, he loses stability and the left dumbbell falls towards his chest. This isn’t because he isn’t strong enough, it’s purely a fault in technique. here are a few tips to help
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✅ Squeeze the dumbbell handle tight, as if your trying to crush it. This will help keep the wrist stricter .
✅ Imagine your holding a hammer 🔨, so keep your wrist firm
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✅Graze the side of your chest with the dumbbell at the bottom of the rep
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✅Don’t press your dumbbells in together until the end of the rep. Pressing too tight will focus more through your triceps, which aren’t as strong as your pecs. So for a heavier press stay a-bit wider
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##training #exercise #fitness #gym #lift #lifting #motivation #bodybuilding #aesthetics #aesthetic #muscle #strenght #healthylifestyle #lifestyle #healthy #healthyeating #leeds #pt #studio #improvement #better #stronger #technique #form #chest

D.Bell Press Personal Best
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Nothing ground breaking just a PB on my shoulder Press today. I pressed on the slightly deeper incline today for variation and managed 4 reps on the 37.5kgs
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After a dull week of de-load and a dodgy back I’ve been feeling pretty deflated about my training. Nice to finish the week on a high
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#training #exercise #fitness #gym #lift #lifting #motivation #bodybuilding #aesthetics #aesthetic #muscle #strenght #healthylifestyle #lifestyle #healthy #healthyeating #leeds #pt #studio #shoulders #bouldershoulders #delts #pb #personalbest #deload

Wedding season approaches... can you still fit into your suit or dress?
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Don’t leave it too late to start the summer diet
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Some of the biggest common mistakes made are
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❌Leaving it too late
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❌Poor Planning
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❌Quick Fix Diets
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❌Uneducated attitudes
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❌And of course Lack of Commitment
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✅Set a Plan Early
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✅Give your self plenty of time (I advise 8-12 weeks)
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✅Don’t get sucked into to magic pills and quick fixes, they aren’t sustainable or realistic
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✅Seek Professional advice if you aren’t sure
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✅Most importantly, get focused, don’t make excuses and put abit of graft in
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#wedding #newlyweds #bridesmaids #bestman #groomsman #bride #groom #honeymoon #hendo #stagdo #summerbody #summer #leanin15 #slim #tone #fatloss #weightloss #gym #exercise #fitness #planning #workout #motivation #focus #plan #leeds #pt #personaltrainer

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