Ubertrainer

Damien Kelly: fitness expert

After extensive education and many years of personal training experience, Damien Kelly has become one of Sydney's most sought-after trainers. Here are some of his top fitness tips...

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Getting to the Core

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What’s your favourite core exercise? Often when I ask this, even to budding trainers, the answer I get is sit-ups. The thing is sit-ups have absolutely no benefit for your core. The sit-up movement causes flexion of your spine, which is precisely what you don’t want the spine to do when you’re doing a core exercise.

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Two birds

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Now, I'll admit us fellas aren't used to doing two things at once. It's simply not in our genes. But, at times if we really stretch ourselves you never know what kind of miracles can happen.

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Squat — the world's best exercise: part two

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In last blog post I wrote about the world's best exercise: the squat. I know it was a big call but the squat does live up to the hype. But, and there is always a "but", you need to perfect your technique first before you can get the best results. Read on to learn how to master that technique.

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Squat — the world's best exercise: part one

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It's a big call I know but if you were to ask most trainers they would unreservedly vote the squat the best exercise going around. But why?

For starters it's a movement and not an exercise. What I mean by that is many of the exercises people do in gyms are manufactured movements designed to specifically target certain muscles. This doesn't work because our muscles never work in isolation in life, so why train them that way? A movement on the other hand mimics life's demands while at the same time works groups of muscles in concert. It provides a better work-out and get's you life ready.

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Putting it all together

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Over the past four blog posts, I've taken you on a journey through the four main "fitness" training styles. Two of them are great but we'll leave the other two to the big gym chains to continue to flog.

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High-intensity interval training

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This is the last chapter of our story. We started with the two evil villains: low-intensity cardio and hypertrophy. For so long now they have infiltrated and attacked unknowing trainers and trainees, spreading their dastardly mix of boredom and fattiness.

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Strength circuits

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So, if you've been following the exercise gospel according to Damien, you'll have stopped enduring long, boring bouts of cardio and your beefcake days should be over.

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Hypertrophy strength training

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Okay, we've covered low-intensity cardio and decided we can do without it. Well, not without it altogether, but at least we know now not to make it our preferred choice of weight-loss exercise.

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Training styles rated

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Last week, we chatted about the need to ramp things up with your training by adding intensity to your work-outs. I promised to take you through the four main training styles so you'd know where to dedicate your exercise time.

This week I'll start by taking you through the most popular style and in the coming weeks we'll work through the others.

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Hammering yourself

, If you are going to the gym with the goal of losing weight, getting fitter or looking and feeling better, then listen up. Have a look at this program and see if your work-outs resemble this...
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