How To Get Lean Fast

Hi, my name is Richard Hume, I'm a personal trainer at challengechaser.com, today I'm going to take you through a short series of videos to help you choose you latest fitness needs.
In this video we are going to talk about how to get lean fast.

It's quiet an open area there is loads of exercises you can do but I have chosen 3 exercises which hopefully work your body tiredly and help you get nice and lean fast.
The first exercise is the straight forward press-up.
Very simply, if you come onto all fours on your hands and knees, starting at a nice neutral position, very simply just take your legs slightly further out behind you, excellent, knees up in the air, that is the start of a nice press up.


We want to make sure your back is completely in line with your bottom, your calves down to your feet, any sort of banana shape will put pressure on your lower back.
From that position you are just bending at your elbows, bringing your face down towards the floor, when it's there, push away.
Making sure again, everything is nicely in line.


This particular exercise works your chest, your triceps, your back and also your bottom and your legs will also be engaged quite nicely.
A slight variation from this exercise is if you drop down onto your knees€¦ is just to, Instead of using your feet as your pivot point we are using your knees as your pivot point and it's just again a straight forward press-up.
The further in you bring your knees the easier the exercise is.


What you must do in this particular exercise is to be nice and controlled, if you go too fast you might find your technique going and that is when injury can start been caused.
The second exercise is the straight forward chest press. If you just come onto your feet.


To change the variation of this exercise we are going to use the exercise ball. So come and take a seat.
The three steps are very simple.


Starting from nice seating position, bring yourself right the way forward until the ball ends up at your neck and shoulders.
You must keep your hips nice and high. If you keep your hips nice and high it means that your whole body is nice and in control and also engaged.


The second you get lazy your balance will force the ball to move and you could potentially fall off.
Always do a practice to begin with.
Bring your arms up straight, okay, perfect.

Your belly, your elbows are bringing the weight effectively down to the side and back up again.
Very simple exercise, its predominantly working your chest, your chest press, but your core is having to be engaged as well.
We will do a couple of demonstrations with the weight.


If you take hold of that one, there and then there, okay off you go.
And then just repeat the exercise.
You will find, you won't be able to lift as heavy weight doing it this way than if you were on a standard exercise bench just because so many other muscles are been engaged.


The final exercise is a standard shoulder press.
So come and sit up normally.
Again working off the ball, making sure your back is nice and straight and a general way to do that is to stick your chest out.


Very simple.
Take hold of the weights.
Okay.


You then bring the weight up to shoulder height width your elbows nicely bent, and all you are doing is putting them above your head and then back down again.
Again, nice and controlled and again, because you are working off the ball, you won't be able to carry quiet so much weight than you would if you were on a stable base.
These three exercises, very simply, will help you to get lean, fast. .