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  • Personal Training in Ballarat - Ben's Army 24/7 Fitness - Shoulders


    💪🏻Make it grow!💪🏻 . ☝️A very simple but overlooked way to assist a stubborn group of muscles or muscle to grow, is to work them at the start of your sessions. . ✌️Just like spreading your volume out can increase the quality of your workout. In fact studies show this. . 🤟However you don’t really need to study that when you are the most fresh you can perform the best quality sets 👌 . #gym #body #healthy #muscles #lateralraises #shoulders #sets #workouts #grow #quality @ Ballarat, Victoria ....

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  • Personal Training in Ballarat - Ben's Army 24/7 Fitness - Stretching


    Why Stretching is Important 🤔 👌Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage. ☝️For example, sitting in a chair all day results in tight hamstrings in the back of the thigh. That can make it harder to extend your leg or straighten your knee all the way, which inhibits walking. Likewise, when tight muscles are suddenly called on for a strenuous activity that stretches them, ....

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  • Personal Training in Ballarat - Ben's Army 24/7 Fitness - Sumo Deadlift

    Sumo Deadlift

    Sumo Deadlifts!💪🏻 The sumo deadlift is an effective deadlifting movement to increase upper back, hamstrings, glutes, and trap development. You’ll notice it’s a favourite exercise in the gym recently by some people. Its also a movement that would be seen in powerlifting programs and meets, general fitness and workout plans, functional fitness, and even Olympic weightlifting. 🏋🏻‍♂️ The Sumo Deadlift (which is one of the main deadlift variations used in powerlifting and formal deadlift training) is done with a wider stance and more upright torso than the conventional deadlift. In doing so, the sumo deadlift targets and develops different muscle groups ....

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  • Personal Training in Ballarat - Ben's Army 24/7 Fitness - Reasons Why You’re Not Gaining Muscle??

    Reasons Why You’re Not Gaining Muscle??

    Reasons Why You’re Not Gaining Muscle?? After training for a while it doesn’t take long to figure out that progress is slow going, and hard to come by to say the least. Unfortunately, you can’t just show up to the gym, pump a few weights around and expect to get good gains just like that. If you’re not making the progress you want to be, read on! You could be missing one or more of these crucial steps... Not eating enough calories. I’m sure at some point we have all heard about calories in verses calories out. Thing is that generally we talk about this on the topic of fat loss. Eating a daily surplus of 10% calories should make sure there is enough energy ....

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  • Personal Training in Ballarat - Ben's Army 24/7 Fitness - New Blog Post

    New Blog Post

    Bodyweight Training is personally on of my favourite types of resistance training. But is it worth doing? Check out the Pros and Cons and decide for yourself! Pros: 🔹️ Convenience 🔹️ Enhance relative strength 🔹️Modifiable to suit different abilities 🔹️Challenges balance and stability 🔹️Teaches fundamental movement patterns Cons: 🔹️Upper body emphasis 🔹️Difficult to overload and harder to measure progress compared to when using free weights or machines 🔹️ Generally better suited to those with some training experience If you feel like a challenge, have a go at this tough, full body workout... 1) Box Jumps 4x6-8 2) Tri-set: TRX pistol squat, Chin-ups, Dips 4x10/10/10 3) ....

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  • Personal Training in Ballarat - Ben's Army 24/7 Fitness - Infrared Sauna Benifits

    Infrared Sauna Benifits

    Another 9 Interesting Reasons why Post 🤔 But today I’m covering the benefits of the Infrared Sauna! Especially in this towns cold Winter. But why is it so important to sweat? Here are the reasons: 1. Increases Metabolism Sauna therapy is sometimes called passive cardio because it raises your heart rate in a way that is similar to exercise.. I know I got excited when I found this out too! A 30 minute session burns approx 600 calories, but of course this depends on the individuals BMR. 3. Gorgeous, Youthful Skin One of the most unexpected changes when using a sauna regularly is how much more refreshed and “glowy” The skin looks after a few months of use. Far infrared ....

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  • Personal Training in Ballarat - Ben's Army 24/7 Fitness - Hypertrophy Vs Strength

    Hypertrophy Vs Strength

    Hypertrophy Vs Strength! Aka the old Bodybuilding vs Powerlifting.. It all depends on your goals and what you would want most, and to achieve those goals it’s important to set a program/ routine that’ll help you achieve it. 💪🏻. Bodybuilders focus primarily on building muscle, losing fat, contest preparation, or simply maintaining size and strength. You don’t necessarily need ultra heavy weights to achieve this but it does help. It’s more about technique and hitting the right muscles. 🏋🏻‍♂️. Powerlifters direct their attention to getting as strong as possible on the core lifts such as the deadlift, squat, and bench press. Every part of training revolves ....

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  • Personal Training in Ballarat - Ben's Army 24/7 Fitness - Free weights vs Machines, by Louis

    Free weights vs Machines, by Louis

    ℹ Free weights V’s Machines? There’s mixed opinions on free weights verses weight machines. One thing all machines have in common is that generally they follow a specific plane as we use them. With free weights they are exactly that - free to move in any direction. So, which is better? My answer is neither… each have pros and cons which I will talk about below. 💥Pros and cons of Free Weights... Free weights are great as they challenge joint stability and are specific to activities of daily living. Take a Deadlift for example – each time you pick up the shopping bags full of groceries, you are essentially doing a Deadlift. So, Deadlifting is not only a ....

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  • Personal Training in Ballarat - Ben's Army 24/7 Fitness - Hydration importance

    Hydration importance

    KEEP HYDRATED!!💧💧 ☝️Your body perspires to cool itself down during exertion, which means you lose water during exercise. 👎You can lose several liters of water during a one-hour period of exercise, so you'll need to replace that water or face the effects of dehydration. ☝️Although, water isn't the only nutrient you lose during exercise. Sweat also contains both sodium and potassium (why the yucky salty taste when it goes in your mouth)🤢, which can be a concern during longer periods of exertion, such as a marathon. So having BCAA products in your water with electrolytes and hydration properties may come in handy when working out in summer! Just to make sure your putting back in what ....

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  • Personal Training in Ballarat - Ben's Army 24/7 Fitness - Immune system strength

    Immune system strength

    Feeding your body certain foods may help keep your immune system strong. If you're looking for ways to prevent winter colds and the flu, your first step should be a visit to your local grocery store. Plan your meals to include these powerful immune system boosters. •Citrus fruits, high in vitamin C •Rep Capsicum, has almost double the amount of Vitamin C as citrus fruits. And also helps with skin and eyes. •Broccoli, again high in Vitamins A,C and E also many antioxidants. •Garlic, helps fight infections and blood pressure problems. •Ginger, acts as an anti-inflammatory and has many other property's including decrease in nausea. •Spinach, high in vitamin C, ....

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