My Blog

16 Weeks/112 Days/2,688 Hours until Competition day…

04/29/2012 18:38:00

Road to UKBFF South West Classic Bodybuilding Championship

So its been a few weeks since my last update and in those weeks I have been doing all the preliminary things to prepare for the ‘Prep’. Made a big decision to aim for the Classics class this year as i believe I will be a lot more competitive and hopefully be aiming for a top 3 finish.

The classics class has regulations in regards to the athletes weight, ie it is limited in relation to the athletes height. As I am around 1.78m my weight is limited to 84kg.

My current weight is 92kg and body fat at around 13% so I will be aiming for a steady loss of 1 pound a week up to the show.

Training is going really well and concentrating on isolating each muscle contraction and pump to maximise shape and fullness of each muscle.

Cardio has now started every morning for 30 mins steady state, also taking New Body Nutrition RIPPED EXTREME and PURE Whey Protein for initial fat loss and aid with energy for cardio and training, super stong stuff and very happy with results so far. Big thanks to Dan at Future Physiques gym for supplying me with a bike for the prep.

Diet is starting to clean up now, carbs are still high but will start to be brought down very slowly in the next few weeks.

Todays session was legs…

Warm up 5mins bike

Front Squats 5 sets x 10 reps 60/70/80kg

Stifflegged deadlifts 5 sets x 10 reps 50/80/100/120/140kg (Hams on fire!)

Leg extensions 4 x 15 reps

Leg Curls 4 x 15 reps

Calf raises 4 x 15 reps 40/70/90/120kg

10 mins cardio cool down

All in all going well, buzzing about this prep and looking forward to stepping on stage!...

Road to the UKBFF South Wess Classic Bodybuilding Championship

03/13/2012 12:15:00

Ok so i have been toying with the idea of competing again and decided im going to take the plunge this August at the UKBFF South West Classic Bodybuilding Championship.

That gives me 5 months to prepare the mind and body for the diet and training schedule that it takes to get into condition for the bodybuilding stage.

Its been 18 months since i last competed in 2010, i've had the last yeah and half off to concentrate on setting up my Personal Training, Fitness and Sports supplement company, New Body and New Body Nutrition and now we are lucky enough to be busy and growing so i have the time and motivation to get back into competition.

During the 2010 season(1st season of competing) my 1st competition was the Intermediates Under 90kg category at the Channel Islands Championship in Jersey, i managed to win this category and also gained qualification to the british finals that October along side the best bodybuilders in the UK! The british finals was an amazing experience and got some great tips and learned alot more about my body and how it responds to training and extreme controlled nutrition. During the 3 competitions i did in 2010 i improved in condition and ability to hold the diet in each one which i was over the moon with.

In such an individual sport its easy to get blinded by the other competitors and put your efforts into trying to beat them, when really there is nothing you can do about everyone else who turns up, its all about bringing your BEST package to the stage, you are only in control of yourself. So if YOU want to be the best, YOU have to put the work in.

This blog is going to document the training and diet i will be going through to push myself to be the best i can be!

I will be aiming to update it every week and keep you all informed (if you wanna be...)

I will aim to post some photos and regular updates on how my body changes when you push it to the max!

Any support will be awesome so look out for next weeks progress with my initial fitness assessment and plan for the coming months.

Thanks all

Nick Bell

Personal Trainer

New Body Personal Training and Fitness

HOW TO : Triceps Training

02/01/2012 10:47:00

HOW TO: Triceps Training

Ok so every guy that hits the gym wants to be increasing the size of their arms. Seeing as the arm is 2/3's triceps i thought id put together a short training routine to help with one of the most undertrained muscles in the gym today.

The triceps is made up of 3 heads so its important that we use exercises that will hit all 3 heads.

So moving on to the 1st exercise:

Close Grip Bench Press

One of the most underused exercises, ye one of the top exercises for packing on mass in the arm.

We start here when we're fresh to give maximum effort into breaking down as many muscle fibres as possible.

Technique : Start with a grip slightly inside the shoulder width, use a full range of motion(for triceps) stopping around 1-2 inches from the chest, this will keep tension on the muscle and not bring the chest in to take over the contraction.

1 Warm up set

3 workoing sets of 8-12 reps

90 seconds between sets

Next up is :

EZ bar Overhead Extention

This is a great exercise to hit the long head of the triceps, to give you a thick, full arm from the elbow up to the shoulder.

Technique : Use a full range of motion, alot of people go too heavy on this exercise and end up only using 50% of the motion possible, extend up to about 95% extention and bring back behind the head so the tricep is full stretched.

1 Warm up set

3 working sets of 8-12 reps

90 seconds rest between sets

Remember if you are looking to bulid muscle and increase size then the primary goal of doing the exercise is to contract the muscle, not to liftthe weight. Dont sacrifice form in order to lift more.

3rd and final exercise

Rope pushdown

This exercise is all about 'chasing the pump'. Form is really important here as we are trying to fill the muscle with as much blood as possible and stretch the muscle fascia from inside out if you like.

Do not worry about wait at all during these last few sets, its all about intesity and contracting the muscle forcefully.

Get a good turn out of the hands at the bottom of the motion to really burn the lateral head.

Durning this exercise we are going to increase the reps and decrease the rest so we can really blow the triceps up.

3 working sets of 12-15 reps

30 rest between sets

That will be a killer workout that will really start packing the mass on those upper arms.

This is just advice guys, give it a go and it will work for you. Remember that the training is only 30% of the whole package, nutrition and rest is the other 70% and THAT is what will get you results!

Thanks for reading

Nick Bell

Personal Trainer

New Body Personal Training and Fitness

www.NewBodyPT.com

Make 2012 YOUR year!

01/02/2012 12:57:00

MAKE 2012 YOUR YEAR! - READ THIS
With the new year around the corner i thought i would share the secret to success in ANYTHING with you, so you can make 2012 the best year ever. So here it is!...

Success starts in your head. If you believe you can achieve something you will!

... The only difference between an olympic athlete, successful business person or world champion and you is that they believe they can achieve.

Do not be afraid of failure, there is nothing wrong with finding different paths to achieve your goal.
Your journey will be different to everybody elses so dont worry if the 'guide' you are following from the latest finess mag, business guru or world champions step by step workout to be the next No.1 dosent immediatly propel you to your goal. But instead use all the information you can get as tools to carve your own path.
Anyone can achieve their goals if they open their mind to the possibility of achieving it!

Whether you want to drop a few pounds, run a successfull business or compete at an international level, it all starts in the same place...YOUR MIND.
Make your goal the center of your thoughts and you will naturally gravitate towards it.

Start small and break your goals down into small achievable tasks. Once you start achieving your small goals not only will you be conditioning your mind to succeeding but you will be attracting more success.

BELIEVE in your success in 2012 and this time next year you will have exactly what you want.
Whatever the mind can belive and concieve, the mind can achieve.

Be a champion of your mind!

I hope you all have an amazing new year and i look forward to seeing you all shortly.

Nick

www.newbodypt.com

November 2011 News

11/08/2011 14:14:00

Hey Guys,

Hope you are well!

Its been a while since I updated you all on everything that’s been going on so I thought id sit down and let you know what’s been happening in the last few weeks!...and there’s been a lot!

The New Body Annual Party!

Thats right we will be hosting our annual party on the 18 February 2012 at Dolce Vita in Weymouth. It will be an amazing event celebrating some of the great results people have achieved and nice occasion to relax and have a glass of champagne or two :)....

All my clients, anyone who comes along to the fitness classes and everybody else to has helped support New Body in the past year will defiantly be there! Its not to be missed. Tickets will be available soon so you can let me know of your interest.

New Body Beauty 2012 will also be announced at the annual party where all the contestants will be there to show off there amazing resultsand the one who we feel has achieved the most rewarding changes will be announce as New Body Beauty 2012!

New Body Beauty 2012

For those of you who don’t know what the New Body Beauty is then let me explain.... in January 2012 I will be running a body transformation challenge with 10 of the top hair and beauty salons in the area. I will be offering one member of each salons staff or clients, 4 weeks of FREE personal training, nutritional coaching and fitness classes! Each of the 10 nominees will get the opportunity to change their life in those 4 weeks and start looking and feeling how they have always dreamed to with no cost at all!

This will be something special!!!

If your interested in knowing more or having this opportunity, ask your local salon if they are taking part and nominate yourself now!

Weymouth Football Club

I have been working closely with Weymouth football club this season to provide them with nutritional coaching, fitness training and bespoke sport specific gym programmes. They have really been putting the work in and its definalty stating to pay off, we have set a partnership up with Future Physiques Gym of Weymouth to become the official gym of 'The Terras' and they love it down there!

We will also be running a few sessions at the Weymouth Boxing Club in the coming months to really push the teams fitness. We look forward to that and an big thank you to Mark Ford to help arrange that!

Clients!

I am having some amazing results right now with my clients, they are some of the most hard working people I know and its defiantly paying off for them.

A few I’d like to mention (no names tho) are 2 ladies who recently finished my Drop a Jean Size in 28 Days program. They both did brilliantly!, one of them lost 2.5kg weight and 2.2inches off her waist! And if that sounds a lot, the other lost 4kg weight and a whopping 5.1inches off her waist! WOW.

Also id like to tell you about a relatively new male client I have who is going to get some BIG results. He is aiming to put some lean muscle on and strip some body fat. After just a week his chest had grown and waist had shrunk, he’s putting 100% effort in and its showing, he even wants to train when he’s been up all night sick!

That’s commitment!...

New Body Nutrition!

Yes that’s right...im so excited about this! I’m just finalising the designs and hopefully in a few weeks New Body will have its own supplement range!!! Ranging from protein powers, weight gainers, fat burners and some top quality sports nutrition products!

I cant wait for this...!

More info will be coming soon!

OK so there are about 100 other things but I will save that for another day!

Thanks for reading this everyone, if you have any questions, just send me a message.

Start getting what YOU want...

New Body Personal Training and Fitness

Nick :)

www.NewBodyPT.com

Sports Supplements now available

10/31/2011 17:19:00

Available now! While stocks last!

No-xplode pre workout boost. Make a difference with your next workout!
820g 25% extra free

... Orange, lemonade and Blue Raspberry available.

Only £25.99

Email me to order yours now.

nick@newbodypt.com

Coming Soon!

09/20/2011 13:57:00

Coming Soon!

New Body Beauty 2011

The 1st Body Transformation Challenge for Hair and Beauty Salons of Weymouth.

I will be taking one person from each of the Salons entering (can be a member of staff or regular client) and giving them free training and nutritional advice for an entire month. There will also be some amazing prizes for the people who I feel make the most changes and get the greatest results.

Coming October 2011

New Body Partnership Scheme

I will soon be starting a partnership scheme which everyone can sign up to and be able to receive some great discounts and special offers from amazing local businesses. Ranging from Spa Treatments and Gym memberships to electricians and landscape gardeners. Stay tuned to hear how you can sign up for these great offers!

Starting November 2011

Remember - Legs Bums and Tums tonight 6pm at the New Weymouth community fire station.

Boxercise Thursdays 6pm at the New Weymouth community fire station.

Only £3 per class!

Personal Training spaces available from next week

From £20 per session.

5 sessions for the price of 4.

What do YOU want to achieve?

How do YOU want to feel?

How do YOU want to look?

Call me now to Start getting what YOU want!...07747451836

New Body Personal Training teams up with Weymouth FC

09/09/2011 16:36:00

I am proud to be working with Weymouth Football Club this season and looking to get some great results with the guys.

'Weymouth Football Club are proud to enlist the services of personal trainer Nick Bell of New Body Personal Training and Fitness to aid the squad with their fitness and nutritional needs this season.'

Nick is looking forward to working along side the coaching staff and team on all aspects of their fitness and supplying nutritional advice to ensure they are playing at their full potential.

'I am really excited to be working with Weymouth this season, there is a great work ethic within the club and the players are all keen to improve. I'm looking forward to seeing some great results on the pitch as a team and individually. We are currently working on a deal with Future Physiques Gym in Weymouth so that together we can really bring the best out in the players, creating a stronger, fitter and faster squad.'

Nick offers a wide range of services outside of Weymouth Football Club including 1-2-1 personal training, fitness classes and nutritional coaching.

For more information call Nick on 07747451836

Email: nick@newbodypt.com

Web: www.NewBodyPT.com

Are personal trainers worth the price?

08/20/2011 17:33:00

Are personal trainers worth the price?

Fed up with her gym membership going to waste, Laura Roberts decides it's time to try a personal trainer.

By Laura Roberts

“While I’m happy to spend money on a good haircut, a bottle of wine or an evening out, a personal trainer has always seemed outrageously self-indulgent. Surely you have to be worth as much as Madonna or Gwyneth Paltrow to afford a one-on-one workout? This is what I thought until I found myself enviously eyeing a university friend’s figure at a wedding last year. “It’s my personal trainer”, she whispered and passed on the details for Sam Warrington, a 24 year-old fitness instructor from Devon.

Although I’m a sofa slacker by nature I did join a gym last New Year - along with an estimated quarter of a million other well-meaning people. By April Fool’s day a third of us had stopped going altogether. Yes, unfortunately, I was one of them. With this history of failed health kicks behind me, I took the plunge and dialled Sam’s number.

The first hour-long training session can be daunting to the uninitiated - oh the tyranny of squats and lunges! - and I had to be taught how to run from scratch. It was a revelation. Almost a year on I am fitter and a dress size or two smaller. Crucially I am still exercising. It has all proved far more worthwhile than my lapsed gym membership which cost hundreds of pounds a year without shedding any.

“If you have one hour of personal training a week and you combine it with jogging round the park and playing tennis you don’t need to fork out for the gym. That makes it much more affordable,” Sam says. “Celebrities make up very few of any trainer’s clientele. My clients are mainly in their twenties and early thirties and can’t afford to have a trainer too regularly. I set them up with a programme and see them every four to six weeks.”

For many the expense is motivation in itself. You are more likely to drag yourself to the gym or park in between sessions to make it worthwhile as well as to avoid the shame of not improving week on week.

Naylor-Leyland agrees: “I need someone standing over me, making me do it. Who in their rightmind wants to go to the gym – before work, after work, at weekends? I always had something better to do but when you’re paying more for it, suddenly you can’t not go. It’s not the invisible transaction, it’s someone waiting for you and a lot of money not to show up.” After all, it works for Madonna.”

If you think your health is worth as much as a bottle of wine or a haircut and you want to make a difference to your life, contact Nick at New Body Personal Training now to discuss how we can help you. Call: 07747451836 www.newbodypt.com

Weymouth Carnival

07/30/2011 17:13:00

*Weymouth Carnival 2011*

This year New Body Personal Training and Fitness will be represented on a float at the Annual Weymouth Carnival on 17th August!

I am now doing a search for 5-10 guys to join me on our float. It is an amazing experience and something that everybody should experience at least once!
The theme will be cowboys and Indians and with the guys from New Body being the Indians.

Our float will also be full of Burlesque dancers and FREE drinks to make the day go even better and a great night out to follow!

You will also receive a gift voucher from me for free personal training sessions including diet advice, which would make a great present for someone special!

Interested?
We have around 5-10 places available but need to know by the 13th August to arrange costumes.
If you or someone you know might be interested then message me and i’ll go through all the details with you.

Thanks
Nick